In the Midst of a Panic Attack

Last Thursday, I had a panic attack like no other that I have had in a very long time. It was one of those kinds that it woke me up in the "early morning hours" from my sleep (or, what I thought was sleeping). I had woken up and I was having problems breathing and couldn't catch my breath. I tried to do deep breathing exercises and that didn't work and my heart was racing like crazy. I went downstairs and got a paper bag and began breathing into that to see if that would help. That didn't do anything. I felt awful from head to toe. I had not had a panic attack like this in about 30 years. It really scared me, A LOT. This went on for about 2 hours. I felt nauseous. I thought to myself, "what the heck is going on here"? As the day went on, the symptoms slowly started to subside (thankfully). I was alone during the time that this was going on and I was a bit "thankful" for that because I don't know if my family would have been able to help me with it and both of my parents have hearing issues and that would have caused more anxiety for me during that moment. But, I am realizing that as I get older, will the symptoms of my panic attacks be more intense than what they were when I was in my 20's?

[marsdream]

I am sorry about your panic attacks. I only had one once. What helped me was praying and asking God to help me and keeping myself still. I started counting backwards from 100. It calmed my mind and settled me down. It is called grounding. So I focused on the numbers that I was counting. Are you seeing a mental health professional for your panic attacks? Once the attack passes try to drink some warm soothing tea, journaling and walking.

[hlacovara]

Sorry you had to deal with that. I don't think there is a way to answer that with one specific answer. I have read in many places that the older you get, the easier it is to deal with. When you say went on for two hours, do you mean one attack lasted that long? Or could it have been rolling attacks where several attacks happen consecutively?

[Jeff1943]

First things first, Julester. Panic attacks are triggered by something worrisome in our lives. Have you thought what set your's in motion? Has something happened to you recently that caused this nervous hyper reaction?

The usual suspects include over work, loss, disappointment, grief, toxic relationships, guilt, money worries, job insecurity, health problems, the list is endless. If you can identify what triggered your recent panic attack address that first. And be prepared to go to any lengths to neutralise the reason for your distress.

Maybe you think you have an insoluble problem for which there is no answer. Then seek out the wisest person you can trust and ask their advice. Panic attacks don't happen without cause. And there is no problem in the world that cannot be solved by the application of human thought.

Maybe someone you dislike has entered your life and you're stuck with them. Instead of dwelling on their faults make a list of their good points and constantly remind yourself of their virtues. In this way their presence becomes far less distressing, in fact tolerable for the duration of your time together.

Second, do you think your reaction contributed to extending how long the panic attack lasted? Panic attacks are like any other symptom of high anxiety. They feed on fear. Did you add 'second fear' to the flash of first fear? If you did no wonder the attack lasted so long.

If you reacted to the panic attack with more panic then you added more sensitisation to you already over sensitised nervous system. Your adrenal glands sensed anxiety and supposed you were in danger so they flooded your body with adrenaline and cortisol to give you more energy for fight or flight.

But you weren't about to engage in fight or flight so these hormones of fear just hung around making you feel wretched and even more panicky.

So what if you had done the EXACT OPPOSITE? Instead of frightening yourself half to death every few minutes and fighting the bad feeling you had simply agreed to accept it for the moment? Just 'fighting' causes more stress and strain which is the last thing your nervous system needs.

Accept that the panic attack is here to stay for the time being and agree to co-exist with it for a while. O.K. you're going to feel uncomfortable but isn't it worth it to free yourself of panic attacks once and forever? Because when you stop bombarding your nervous system with fear hormones your over sensitised nerves begin to recover. And when they're fully recovered anxiety levels drop to normal and panic fades.

But for Acceptance to work it must be true acceptance and not just 'putting up with'. No looking at the clock every two minutes and asking 'How much longer?'. That's not accepting. The Acceptance method I believe in means framing your mind in such a way that you can say to yourself:

"O.K., I'm having a panic attack and it's a horrible feeling. But I now know the nature of the beast and its bark is worse than its bite.

"It's not going to kill me or disable me for life, panic attacks don't have the power to do that.

"Isn't it worth accepting the feeling for as long as it takes to get rid of it once and for all?"

If you're looking for an instant fix you're going to have to look elsewhere. For Acceptance to work you have to let time pass.

If you're still there, Julester, I suggest you welcome your next panic attack. It gives you an opportunity to practice Acceptance. So join all those fellow sufferers hopefully travelling the Yellow Brick Road to respite and recovery. You won't be disappointed.

[pam4him]

So sorry that happened. Panic attacks are the body's way of physically releasing emotions from trauma. Fighting them makes the symptoms worse, which you know, since you tried deep breathing. Perhaps you had a dream that triggered the attack? Something you may not fully remember, but something has brought it to the forefront of your thoughts. I encourage you to talk to a professional to help work through this. Prayers for peace, guidance and strength.

[FearIsALiar]

Look into the book “Hope and help for your nerves” by Claire weekes!