Recovering from panic attack

[Tedlaje1996]

Hi, all!

I have struggled with anxiety and depression throughout most of my life. In the last few months, it felt like I had finally made strides in getting it under control - I was working out, eating healthy, feeling motivated.

About a week ago, I had my first panic attack. It seemed to come out of nowhere, but was probably a mix of a few things - increasing stress at work, lack of sleep, planning for a sibling’s wedding, and dwelling on intrusive thoughts. It shook me to my core, as it’s not something I’ve ever really experienced before.

A week later, I’ve calmed myself down, but still feel a lingering sense of guilt, second guessing, fear, and lack of motivation. I no longer want to work out, I don’t want to cook, I just want to sit and ponder “what it all means.” I feel agitated/irritable, I can’t seem to get enough sleep, and feel somewhat disconnected from my surroundings. My anxiety is telling me that I won’t feel “normal” again, even though it’s only been a week. Is this a common occurrence after a panic attack? How long will it take for me to feel “back to normal?” Does anyone have tips on how to not dwell on intrusive thoughts and stop letting negativity and anxiety take over?

[just_keep_swimming]

I would say try to distract your mind get up and go exercise or do something you like even though you may not feel to do it and then keep reminding yourself how much you have grown , also maybe you could write each of those negative thoughts down and then burn them or something similar to help release it form you .

[AnxiousSilver]

"Does anyone have tips on how to not dwell on intrusive thoughts and stop letting negativity and anxiety take over? "

Everybody is different with this, and I say that as someone who suffers with Severe GAD.

If you can keep your mind distracted, sometimes that alone works, but *again* everybody is different on this one.

[Lemonade915]

I can totally relate to what you are experiencing and can be difficult to recover. Do your best to take care of yourself. Eat healthy, avoid processed foods and sugar. Get enough sleep and exercise as " just swimming" mentioned.

I love essential oils and find it helps with recovery. My other weapon in my toolbox is Tulsi Tea aka Holy Basil. It helps with the mind/body balance. It does not interact with my antidepressant medication. Ashwaganda is very popular OTC and does effect medication.

The intrusive thoughts should begin to decrease once you start to take care of yourself. Don't take on to much responsibility, learn the phrase "I'll have to get back to you " or something similar so your not immediately responding "yes" and then begin feeling overwhelmed which triggers adrenal cortisol etc.. fight or flight response kicks in. I was on the hamster wheel for years which lead to burnout.

Another tool in my coping tool box is deep breaths and thinking of "my happy place" for 30seconds to a minute.