Struggling to eliminate panic attacks from my life

[blimpsgo180]

Hello all. I have been having panic attacks for 7-8 years now. I sought help in the form of CBT and to my surprise, the CBT actually worked! After very brief treatment from CBT, I stopped having panic attacks for almost two years (so it's more like 5-6 years of actually having panic attacks). The bad news is the attacks came back into my life recently and no one is giving me good advice anymore. Everyone is saying things like, "Oh you're going to have those panic attacks for the rest of your life." But I know that isn't true because I got better once and I can do it again.

I've been focusing on the exposure therapy but the exposure often triggers me. For example, putting headphones on is a trigger, because when I had my first ever panic attack, I had headphones on. So I had headphones on almost all day yesterday, but the exposure triggered an attack. It seems like every bit of exposure therapy just triggers me, so I'm scared to do it. But it's the exposure that made me better the first time...

I would do anything for good advice. I know I can get better from panic attacks because I did it once before. But no consular I talk to believes in me and it is affecting my psyche. Please help, and blessings to you.

[Jeff1943]

You are right, panic attacks like all the other symptoms of anxiety disorder can be cured no matter how long or how deeply you have suffered.

Panic attacks can be self-perpetuating, the fear that you experience when having one releases anxiety hormones that cause your nervous system to remain over sensitised - so another attack will eventually follow. The road to recovery depends on breaking the cycle of panic attack-fear-panic attack-fear-panic attack.

Something in your life has caused more stress than your nerves can take. Only you know what that stress factor is but it must be dealt with ruthlessly in order to recover.

Understanding.

After a while your nervous system becomes over sensitive and in this state it starts sending us a smorgasbord of symptoms ranging from agoraphobia to exaggerated health anxiety. Or in your case panic attacks which most here have experienced.

Reassurance.

Although panic attacks are a horrible experience they are toothless tigers: they cannot permanently disable you, make you lose your mind or kill you. No death certificate ever issued had 'Panic attack' as the cause of death.

Exit plan.

I suggest that if you agreed to accept the panic attacks for the moment without adding second fear to the flash of first fear you will begin to stem the flow of anxiety hormones that are keeping your nerves sensitised. Let the bad feeling come, you now know its bark is worse than its bark. Don't fight the feeling, fighting causes more stress and strain, the last thing you need. Surrender completely to it: let it come safe in the knowledge that it is harmless and will end soon. Accept it for the time being.

Eventually you will acquire a state of mind where you lose your fear and in consequence your nervous system loses its over-sensitivity and panic attacks cease to trouble you. You have regained your quiet mind.

Everything depends on accepting and not fighting and not giving your panic attacks the attention they don't deserve. Respond with calmness, based on understanding and reassurance and not fear and eventually recovery will be yours.

[Arymretep in reply to Jeff1943]

Great advice 👍. Acceptance to anything is the key

[blimpsgo180 in reply to Jeff1943]

Thank you so much. I really like how you said "not giving your panic attacks the attention they don't deserve." It's sort of like, when you feel one coming on, treat it as a non-event.

I do feel like I'm on the road to recovery. It will be a big win once I finally get there.

[Weatherwoman in reply to Jeff1943]

Excellent advice --sounds like you've read & practiced Dr. Claire Weekes books!

[Jeff1943 in reply to Weatherwoman]

I found her first book 'Self help for your nerves' on my mother's bookshelf in 1974. I sat down. I opened the book. I began to read. My recovery had begun.

[Weatherwoman in reply to Jeff1943]

Your Mom & I must be around the same age as I bot. her book, Hope & Help for your Nerves around 1974! Yes, she is the Best self help book I have ever read (and, I've read many)! It's just like she is sitting there right next to you guiding & knowing exactly what you are thinking & feeling! I used to carry her book with me when I went out & would have to refer to it many times. So glad you found her!

[Jeff1943 in reply to Weatherwoman]

Reading her books, specially that first one, is uplifting. Many people leave it there thinking now they have the knowledge they will recover. You and I know it's not that easy. The next stage is constantly practicing Acceptance and Floating and not expecting instant results. They published her biography recently, the title says it all: "Claire Weekes - the woman who cracked the anxiety code".

[Weatherwoman in reply to Jeff1943]

You are So right --it's really a process this "Anxiety Thing," it's Not a straight road --many bumps in the road! I, especially, refer to her writing on Setbacks (in all her books) & coming through Setbacks! All kinds of stressors in our lives which can set off a setback, even memories of our suffering as Dr. Claire Weekes states. Certainly, this Horrid Pandemic is a Big stressor in our lives all over the world! Oh, thx. for mentioning re. her Bio. which I will look up!

[b1b1b1]

Well, start with baby steps. Don't have the headphones on alll day -- maybe just 15 minutes to start and increasing gradually as you feel more comfortable.

[blimpsgo180 in reply to b1b1b1]

Thanks. This is the difference between gradual exposure (what you're recommending) and "flooding" (e.g. having headphones on all day). Good advice though, thank you.

[Cs131193]

Hi, just wanted to see how you're getting on as I'm currently experiencing the same thing.

[blimpsgo180 in reply to Cs131193]

I don't have panic attacks anymore. It's all about facing your fears. Whatever your mind is running away from, you should approach the fear mentally instead of running away.

Even if it's a really dark thought, like injuring someone, write it down on a sheet of paper. "I'm going to injure so-and-so." Write it over and over until the fear is gone.

[Cs131193 in reply to blimpsgo180]

I'm really glad you're not having them anymore, that's amazing to know and offers some reassurance. I have got a mindfulness journal arriving today so am going to start doing that. Thank you for your quick reply too 🙂