Panic Attack

[jjrp]

Dear all, I’m having multiple panic attacks each day. They leave me exhausted and discouraged. My doctors just described Xanax and antidepressants. It calms me down for a an hour or two but of course the situation can develop again. My therapist tells me to breathe deeply but when I do I find my mind is stronger than my body. Does anyone having experience with these attacks have some methods to help me? I know the Xanax is working but I’m concerned I will get addicted. I take about 1.5mg a day. Thankful for any support and suggestions.

[Agora1]

Hi jjrp, I'm sorry for all you are going through right now. I've read your other

post and can understand the stress that having an ailing parent can have.

You said you live abroad and the therapists only prescribe medications but

don't speak the language? Am I correct in assuming that? The reason I ask is

because while taking medications, therapy is an all important way in helping

in guiding you with this Chapter of your life as well as your mother's.

Panic attacks whether they come singly or multiple attacks can have a devastating

effect on your body and mind. You mentioned that you were put on Xanax & Lexapro.

Both good drugs. I have been on both. Right now you can't worry about becoming

dependent on the meds. There is a time and a place that they are needed.

What I would suggest is giving yourself a respite at least 3x a day. Upon awakening,

Midafternoon and before bed. When under this amount of stress, it takes other tools

along with medication to stabilize the adrenaline that is presently free floating through

your body. The adrenaline never has a chance to subside and so you continue to float

from one panic attack to another. In order to bring some peace and calm to your mind

you need to find something that works for you. I use DeepBreathing & Meditation. It could be as little as 1-5 minutes 3x a day but after practicing this daily, it will allow your

symptoms to settle down and reduce the attacks.

I'm glad you are here with us. This can be your safe place to come to when feeling overwhelmed. We understand, we care and support each other. My thoughts are with

you and your mother. xx

[jjrp in reply to Agora1]

Thanks for your reply. I’m grateful for your insight. My problem is I live abroad, my mother is in the US. I have trouble finding therapists in the country I live. Would you recommend online therapy? That may be the best access I have. Do you feel an app like Headspace is good for meditation?

[Agora1 in reply to jjrp]

jjrp, I'm sorry I have no experience with on line therapy or headspace but many

of our members do. I'm sure you will receive responses through their own

experiences as to what may help you. Meanwhile, give the medication a chance

and work with it. YouTube has a lot of free resources that you may be able to

find the help you need. One of them is Dr. Claire Weekes' videos on "Hope & Help

for Your Nerves" . A proven concept on Acceptance being the key to ridding yourself

of anxiety. But there is so much more on the internet. I hope you find what helps

you most. Of course, we are always just a message away as well. xx

[Hidden]

Just take the dosage that is prescribed by the doctor and you shouldn’t have to worry about becoming addicted to it. It sounds like you need it at this time in your recovery. If this is your first experience with panic attacks understand you are not alone in what you are experiencing. They are unsettling. It’s completely normal what you are feeling and going through. They should subside as the medication has time to build up in your system. Antidepressants can take a few weeks to be fully effective. I know it’s easier said than done to wait. As for tips. You might want to try deep breathing exercises when you aren’t in the midst of a panic attack. By that I mean when you are relaxed. Panic attacks have peaks and valleys. Once the initial release of adrenaline is absorbed the sense of urgency should subside. You will still feel exhausted and shaken but the peak of the attack will be over. It’s the same feeling people get when they take rollercoasters. Some people actually seek out the adrenaline rush. Which is weird if you ask me.

[jjrp in reply to Hidden]

Thank you for kind and insightful comments.

[Ted-E_Bare]

What you are experiencing is the fight or flight response to an irrational fear in which no real danger is present. The adrenaline kicks in, and your body is ready to do something. If there were real danger you would fight or run. What happens is you feel warn out from the adrenaline, which kicks in when you perceive you are in danger maybe because of a physical stimulation or feeling you may have had. I myself have ran from the fear. When I chose to explore and confront it, it was a scary idea at first, but you will start to recognize you just happened to get uptight, and start to dismiss it sooner as anxiety. It will get better. Sometimes dealing with new medication can be part of it too, but you will be ok. I’ve lived 50 years so far and the heart palpitations and so on, after another recent test are benign. I hope this helps you.

[jjrp]

Thanks for your reply! I’m dealing with anxiety that can rapidly build up before the attack sets in. You’re right, they’re usually triggered by a thought. I’m hoping I can deal with the stress before it rises to that level. At the moment, it isn’t easy!

[kvolm2016]

I am sorry that you are having to deal with all of this. You have received such great advice from the other replies already. The only other thing I would add is to suggest the use of "grounding techniques" when you begin to feel the panic. Different people respond to different ones so do an internet search to see some of the options to try or ask your therapist for suggestions. I personally like the ones that are a combination of mind focus and physical action like "tapping" or a "grounding chair". Have you had a chance to let your therapist know that you are experiencing the attacks with this frequency?

[jjrp in reply to kvolm2016]

Thank you. Yes, my therapist knows about them. She advised me to practice breathing exercises. I’ll check up on your tips and ask her about it too.

[kvolm2016 in reply to jjrp]

And as much as we would like the breathing or grounding techniques to be the solution, the reality is that it is generally a combination of using these techniques in the moment while also using an effective medication strategy. This article on anxiety and panic is a good reminder that most often the treatment strategy is using both components. bit.ly/2MadpWQ Hope you will find the right balance soon!