Immediately? Take at least 10 deep, long breaths. Count to four while you’re breathing in, and then again while breathing out. The counting takes your mind off the other stuff, and the breathing helps your nervous system calm down.

Find something that helps you calm down right then. Maybe it’s a bath, maybe it’s a quick game of phone solitaire, or a good feel-good book (I go with Harry Potter 1 or 3).

Long term? Find a good therapist who specializes in panic disorders or trauma. They can help you figure out how best to deal with this fear in ways the internet can’t.

Ok, things aren’t great for you right now, but at leased you found fluther.

If I were you, and I just gave another girl similar advice, put on your runners and go for a run. It will sort out your head, do wonders for your will, and obviously be good for you physically. You don’t have to go far, just give it ten minutes. Go!

The heart pain might be a different muscle, not your heart muscle. Do you lift things a lot? Or, maybe digestive? I am sure that has been suggested to you before.

Many people have anxiety disorders because they tend to avoid things. If you are avoiding a family member, or something you need to do, anything unresolved, this could be at the root of the problem. Avoiding seems like it would help reduce anxiety, since that very thing causes anxiety, but in the end it is the opposite.

Maybe join weight watchers so you have some group support. Losing weight will probably help your asthma and your overall unhealthy feeling.

Try to find ways to divert your mind from obsessing about your fears. Call a friend when you start thinking you are dying, or come here to fluther and answer some questions. Being connected with people should help.

Have you been seeing a therapist?

Panic attacks can induce various chest pains, which are entirely psychosomatic and not heart attacks.

So you get pains only when you think about how bad your life is, youa re suffering from a chronic disease, you are somewhat fat and you are afraid to die. You do realize that you induce your own fear don’t you? You need to understand this; there are a lot of people out there who are suffering from asthma and their breathing isn’t that good but they manage to get by. There are a lot of people out of shape but they don’t worry that much [just start moving more often and all gonna be good].

It common that people put on extra weight after quiting smoking. That can be the reason why you feel your breathing is worse. It may be extra weight. Smoking also probably helped you manage your anxiety. The heart thing is probably just that.
Find activities that will help you slowly get in shape and replace the calm smoking gave you. You need to keep your body and mind focus on getting healthy. You are hung up on the idea that you are going to die. The fact is we all eventually die and some of us die sooner than others but what we eat can help that change, as will exercise. There are a lot of free diet charts on line that can help you figure out how many calories you need to eat and they often have charts to help you keep track.
It also wouldn’t hurt to have a hobby. Find something new to do that you always meant to take the time to learn. Dance classes, or swimming or getting ready for a walkathon.
More than likely you miss smoking and you are trying to reach for a reason to start again. That is a lot easier than actually maintaining a healthy diet and exercising.
Don’t settle for the bronze (quit smoking) instead, go for the gold. An all around healthy lifestyle.
You won’t regret doing that .
Exercising also helps to release stress. Its a perfect solution to replace what smoking did for you.
The heart thing can also happen if you are eating to many greasy food lately. It could just be heartburn.

Can you convince yourself that history predicts the future? Every time you have pains you don’t die, so you probably will not die from that particular pain. Maybe the logic will help you overcome the irrational fear? Plus, usually heart attacks are not painful. Men feel pressure in their chest. Women tend to be nauseas, or have pain in their jaws. Also, just to be sure, your heart is center left typically, not way on your left side. Towards the left behind the breast is also your stomach, and you might feel pain there within 30 minutes of when you start to eat and then for a while. Or, if the pain is relieved after a bowel movement. You can get chest pain from being constipated.

Since you are asthmatic, maybe start slow with the exercise. Water aerobics is a good one. Deep water takes a few times to learn how to balance so don’t give up too fast. Make sure the belt is very tight because it loosens in the water. Walking with neighbors also. Zumba gold is a slower paced zumba, typically older peope are in there, but every age can be seen.

Take a look at some of the responses here

I know exactly what you are going through, and I can assure you that it is not permanent. You can fix it. Meditation is a drug-free way (and more effective) to deal with this. If you are skeptical, check out the medical research on MBSR.

I was like that at high school. It got worse at night, I remember. I had to stay up all night and pre-occupy my mind with things until I got so tired, I fell asleep instantly :S

But what helped me? I started running. I started exercising and dieting. I lsot 20 pounds and I haven’t had a panic attack since. I do have some serious anxiety issues, like I get so nervous my muscles hurt, but I never got a panic attack again. Maybe try that. And go SLOW. Run 5 mins walk 5 mins and do that for 30 minutes straight 3 times a week. How’s that option sound to you?

@Glow I recommend getting your thyroid checked if you haven’t already. Muscle pain and anxiety are two symptoms of overactive thyroid. Maybe the next time your at the doctor just ask for the blood test.

@careerbassmaster – I re-read your question and realized you mentioned asthma. Breathing difficulties can trigger panic attacks. In my case, asthma did play a role. When you have asthma, it’s difficult to fully exhale, although it feels quite the opposite. The reason it does is that the inability to exhale completely prevents you from being able to fill the lungs completely when you inhale. For people who suffer from panic, the uncomfortable feelings associated with this will constrict the breathing further, and result in shallow chest-breathing. This will result in hyperventilation, which brings a whole new set of uncomfortable sensations, and most importantly – panic.

You may really want to work on getting that asthma under control. Also, as others have mentioned, breathing is critical to slowing down and stopping the avalanche that is a panic attack. Breathe in through your nose completely and from your stomach (not upper chest). Hold your breath almost as long as you can, then slowly and completely exhale through pursed lips. You really want to make sure you get as much air out as possible. Keep blowing that air out even when you think you might be done. A few of these complete, slow breaths should do wonders.

@JLeslie – I need to get a lot of things checked, lol. I have had my blood checked, and I am anemic, but my muscle pain is primarily in my shoulders. It hurts from tensing too much. Not sure the exact cause, but I can only say it is my extreme anxiety, because it hurts after a while of being nervous/tense.

“Whether ‘tis nobler in the mind to suffer the slings and arrows of outrageous fortune, or to take arms against a sea of troubles, and by opposing end them?”

You’ve quit smoking? Excellent! Now start exercising… slowly at first, then work up to strenuously! ( Please consult a physician before you begin this exercise program! ) Start meditating at least once a day, center your mind on something besides doom, defeat and dispair!

You really should keep on with your meds, but if, as you say, this is not currently an option, do start with the exercise program and the meditation. No more than two glasses of wine before bed should also help greatly.

the suggestion below about iron supplements is also an excellent idea!

I will keep you in my prayers.

@Glow I was just going to suggest check your iron and vitamin D also, but you beat me to the iron, I am assuming that is your anemia. Make sure you take iron supplement. Low iron will affect you tremendously. Muscles, ability to fight of illness, fatigue.