Panic attacks ruining my life

[Whererunormal_29]

Does anyone else have anxiety so bad they are scared to go anywhere by themselves? My fear is having a panic attack while I'm by myself and passing out! Passing out is one of my biggest fears!

[Hidden]

Yeah I can't ever go anywhere by myself. My mother or brother has to come. I never have gone anywhere by myself before. So I know what it feels like.

[hypercat54]

Hi you need to start taking some control back. What do you do when you have a panic attack? One big thing you can do is learn some breathing exercises for anxiety which will stop you hyperventilating so much. This leads to more anxiety and is a vicious circle. You need some techniques and defenses against it.

What is the worst thing that could happen if you did pass out? Would the world fall in? Would your house fall down? No, at worst it would be embarrassing and someone might suggest calling an ambulance. That's the worst case scenario so think it through to it's logical conclusion. x

[Headspace2014]

Man, when panic attacks get to the feeling that you'll pass out point, you need to be doing something about it right now. Whether it's breathing exercises, using what tools you've learned, medication or simply giving in and getting yourself alone, do it. Hypercat is right about the hyperventilating. It happens to me still and used to be really bad. Also, you may not be aware of how often you are doing it. Ask someone you trust to let you know if you are "puffing". Check yourself more often. If you let it continue, you will eventually pass out and that leads to all kinds of new fears, including embarrassment and medical fears that trigger panic (one of my worst triggers).

The old "breathing into a bag" actually helps bring down your O2 levels, if nothing else is available. But, I was taught the 4-4-8 breathing technique and it makes the panic attack much more manageable.

Inhale through your nose to the slow/medium count of 4. Don't take in any more air after you get to 4, even if that doesn't feel like enough. Then, hold it to a count of 4, again, no longer than that. Then, exhale through your mouth full a full 8 count. Do this at least 3 times. 10 is better. If you feel short of breath or like you need more air, POWER THROUGH IT. It gets easier. And, you will feel better--maybe not normal--but better.