Anxiety and Depression Support

Anxiety levels high

After having 3 panic attacks at work in two days. Every time I get near or in the building or think about it it make my chest feel heavy. It has also created me having panic attacks in crowded places and my work is not crowded. I am trying to get a therapist as fast as I can as my work pays for three sessions and I have one that my insurances pays in January. I have had a medication increase but these meds are not doing anything but make me tired all the time or feel blah. Any suggestions or advice?

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Hi C0untry,

This is the best tool ever to combat panic attacks. In the link at the end of the blog you will find links to videos and to download the STOPP app :)

Learn this one key skill - STOPP!

STOPP is CBT in a nutshell.

Learn this ONE KEY SKILL and you can start to take control of your emotions and your life.

"Between stimulus and response there is a space. In that space lies our freedom to choose our response. In our response lies our growth and our freedom". Viktor Frankl.

How to use STOPP

STOP !

Just pause for a moment

TAKE A BREATH

Notice your breathing as you breathe in and out.

OBSERVE

•What thoughts are going through your mind right now?

•Where is your focus of attention?

•What are you reacting to?

•What sensations do you notice in your body?

PULL BACK - PUT IN SOME PERSPECTIVE

•What's the bigger picture?

•Take the helicopter view.

•What is another way of looking at this situation?

•What advice would I give a friend?

•What would a trusted friend say to me right now?

•Is this thought a fact or opinion?

•What is a more reasonable explanation?

•How important is this? How important will it be in 6 months time?

•It will pass.

PRACTISE WHAT WORKS - PROCEED

•What is the best thing to do right now?

•Best for me, for others, for the situation?

•What can I do that fits with my values?

•Do what will be effective and appropriate.

get.gg/stopp.htm

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Talk to your doctor who gave you the medicine ASAP to discuss side effects and that it is not helping. Try essential oils on your desk or at work. There are some you can carry with you. Try visualization and deep focused breathing. If you feel it coming on try walking outside for fresh air, counting or saying abc’s. I get a series of shots in my back. It is extremely painful and stressful. I sing the abc’s. Out loud. They know the drill. It helps take my mind off what they are doing and really helps me stay calmer. If not I would freak totally out. Every time they say, ok start singing! It sounds silly but it helps. Praying helps me too if I feel it coming on. I just start praying dear God please take this from me. It is too big for me so I am giving this to you! When a panic attack is coming over me if I catch it in time and visualize it leaving my body and floating to God I can usually control it. I literally feel the warmth come over me from my head to my toes. IF I catch it in time. Often it comes on so quick without notice and I’m in full blown panic. At that time I’m totally irrational and just have to ride it out. You need to learn to recognize how you felt at the very second it hit and the triggers that caused it. Also, you have proof that you can do it. You have been to work so many times that were uneventful. Then once or twice you panicked. Breath, relax and focus on your proofs! You can do it! I wish you didn’t have to wait so long to see a therapist. They are good at helping to identify triggers and learn coping mechanisms. You may be able to google some as well. There are online therapists too you can try to find. Hope this helps you! You got this. Stand tall and rely on your proofs! I have a “proof journal”. It really helps.

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