I'm new to this community. I'm relatively new to panic attacks.
I began having panic attacks about 9-10 months ago, but my condition has been worsening in the past month or so. I am at the point now where it is essentially constant. I have a feeling in my chest (possibly in my esophagus?) that is there 100% of the time. It is a dull, aching type of pain, but it's always there. At times, I think there must be something wrong with me, or this wouldn't be there.
I have been to the ER (twice), had bloodwork done, x-rays, CT scans for a PE, saw a cardiologist and had my heart monitored, did a stress test on a treadmill, had an ultrasound done. All reports were clear and the consensus was that I should be fine. My vitals and tests didn't show anything out of the ordinary and my heart function was normal.
I refused to believe it, and couldn't accept that something that feels so real, and so physical, could possibly be anything other than that.... but I'm slowly beginning to accept that this is panic disorder, and I'm searching for answers on how to beat this.
When it happens, it is always brought on by my own thoughts first (much as I loathe to admit it). I have this fear that there is some unidentified, incurable condition that is going to kill me, and I'm going to die alone in my apartment. And I can't escape it. My vision narrows, the pain worsens in my chest, and it feels as though my entire chest cavity is imploding in on itself. I become convinced that I'm going to die, even though I've felt this hundreds of times and always came out fine on the other side. I know deep down that it always goes away, but I still let it get to me. Why?
I read somewhere that the best way to beat this is to "resist the urge to escape," rather than finding something else to do or somewhere else to go. Before, I used to get up and walk around, walk loops around my floor of my building, or go outside, or on the treadmill in the gym. But I simply had to get away.
Am I right in saying I should "power through it?" That I should "resist the urge to escape?" I have found no other solution and I'm desperate to stop letting this affect my life. Any and all input, shared experiences or thoughts are greatly appreciated!
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pcscATL
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THANK YOU! I am already trying to find my path to changing my ways, reinforcing positive thoughts, and creating a healthier thought process.
I have never felt that medication did much for me - but if I stop taking it, the withdrawals are no fun either.
I've also just recently tried some guided meditations that will hopefully help me to right the ship and get myself to a healthier place. I remain hopeful and I'm certainly never going to give up. I know I can beat this... I just have to find my path through.
It's encouraging to hear from others that it can be done! "I can and I will." That's my mantra for now!
Hi! I just read your advice!!! I was agoraphobic. Omg! It’s horrific. Tell me how you turn your thoughts off… I know I can create my own panic attack!!! Yesterday I was in the food store grabbing something and it was in the middle of the aisle. So I wouldn’t go! Part of me wanted to just go and if I freaked out and fell over .. oh well! Lol. I’m sick of it!!!! I can’t turn the negativity off
I too suffer from manic attacks and they are happening sometimes daily. I have been through months of therapy recently. The feeling in your chest may be from the vagus nerve that winds through the body and causes us to feel nervous (butterflies in the stomach). It can get excited by your thoughts and other stimuli and cause that nervousness and panic. There are a lot of videos on youtube about panic disorder that I encourage you to check out. Therapy in a Nutshell has lots of videos on anxiety. One thing is to apply TIPP which is tempature, intense exercise, paced breathing or boxed breathing when you inhale through your nose deeply for 7 seconds, hold for 7 seconds and then exhale like you are blowing for 7 seconds. This will decrease your blood pressure. The last P is about tensing your body in different areas from your feet to your head and that will also reduce tension in the body. I have found that DBT (dialectic behavioral therapy) helps also. Its about changing your thoughts which it sounds like you are on your way there. The temperature part is about exposing your body to extreme cold which shocks your nervous system out of the panic party. You can research this and why it happens. But it may help to hold a frozen orange in your hand or stick your hand in ice. Other methods are taking a cold shower as much as you can take or even putting your face in a bowl of ice water. That has worked for me. I wish you well. Just know there are other people struggling with this and you have support from that community.
😅 maybe your phone was having a Freudian slip of the signal. I agree with you on the cause of the discomfort being neurological whereby it may be vagus or others. But I'm not an expert. Just because pain is involved and that means he tensens up imperceptibly then gets nerve roots being pinched at chest/thoracic spine level. Which naturally makes it difficult to understand how panic can lead to pain. It is ultimately nerve root compression most directly responsible for the pain and that compression results from the first sensation of panic. But who knows what comes first. Most of it in the beginning is often still subconscious. Sorry dear I'm so fascinated about it.
But what it means is it's "real" pain but not lasting or leading to anything and not from vital organs. Go walking. Fast and long. It will get better.
I'm going to echo what's already been said in my own way. I always like to have answers or reasons so if I can rationalize something like- "that closing the throat sensation is muscle tension", it offers me a sense of comfort. In my experiences though I've also learned that I need to get better at just letting go and focusing on what I can control instead of fear or looking for rational solutions (especially when dealing with anxiety). It's not easy, but the more you surrender to what is and go with the flow the less anxiety will hound you, it's counter-productive but a popular thought.
At a time when I was doing the best with my anxiety I was getting a ton of exercise- if physically running (or jumping, swimming, whatever) helps, totally do that!
It's good that you got checked out, now you know there is nothing serious going on with your health and you can focus on what is most important in life (NOT fear). Everyone has something different that works for them, personally I like figuring out the psychology of things and stoic philosophy- these give me answers of why and how to cope. Also, deep breathing exercises are essential.
Man do I feel for you. And relate. You’re not alone let me tell you. Acceptance is easier said than done. I don’t know if you’ve tried any meditation or books for anxiety and understanding the disorder in order to work on acceptance. If not check out the late Dr Weekes book hope and help for your nerves. I really was touched by it and it gave a lot of guidance and grounding to deal with the panic and anxiety. Also try guided meditation yotube has a lot. Work on breathing techniques inhale slow from nose hold three second exhale from nose and do it in sets of 3-5 over a one minute period. Try to practice that consistently. Prayers up to you. 🙏🏻
Dr. Claire Weekes --Excellent & helped A lot! Also, suggest you get your thyroid checked & other blood tests if you haven't already. I had a multi-cystic goiter & caused hyper-thyrodism which was not the entire cause of my Panic & Anxiety, but did play a part. Lots of good advice on these posts.
Hello pcscATL, you are not alone with these irrational fears because i get them to, with the thoughts of being found alone in my home. I have no solution but i do know these feelings ebb and flow, its at times of stress when these feelings come to the fore but they do dissipate over time. I wish you well.
Panic attacks: I never had them before moving to Israel when they send rockets all over, one landed quite nearby and when the siren went off everyone would run to the basement bomb shelter. This would happen several times a day and during the night. I got use to it somewhat after a while but they like to set off fire crackers at night for fun and it reminds me of when the rockets were flying. I don't have AC so I have the windows open to cool off. I hear everything.
So, yeah, I feel badly for you, I think it helps to keep things in perspective. Turn it all over to The Creator (Higher Power) (G-d) of all and do the best you can: one day at a time.
you could be writing my story for me. You are not alone. This current cycle of panic I’m getting through has lasted 6 months. I finally spoke with a new doctor and he put me back on a benzo, 5mg twice a day along with my lex. 20mg split morning and night. I was so panicked that the attacks were rolling into each other one after another for a week straight. I couldn’t function, I couldn’t stop crying, it was pure torture. I’m back in CBT and with the med change I feel like I have the cognition to actually put in the work. I needed relief to bridge the gap. Along with the “professional help” I am meditating every night before bed, playing rain sounds etc while I sleep, this keeps the rumination out of my mind at bed time. Mornings are the worst for me, I wake up and immediately feel the weight of the day, but I fight through it and by mid day start to feel ok. Personally the breathing has never done much for me. If anything it kind of makes me panic more. Having to do something “special” only reinforces that something is bad wrong to my brain. So instead to regulate my breathing I sing, hum, even if it’s in my head. I try not to think oh I’m doing this to stop a panic attack. Panic attacks are going to come either way, I like to imagine myself standing on a bridge and the panic attack is under me. Sure I feel every moment of it but I am separate from it. It helps some. Peace to you!
Sorry to hear you are worthy better days reflection of thoughts some times we find overwhelmed in pain or anxious the need to replace those thought with a purposeful affirmation l am good enough unique to approach change finding perspective which add mean fullness good feeling of purposeful exchange realising negative emotive exchanges you can rise above belief by finding and building positive setting intention which inspires feeling and reflection like the first thing you set in youre awakening routine setting a tone for the day self achieving letting go which dosnt serve and takes you’re energy away you can find focuse
Move a muscle change a thought. You will make it out on the other end of this.
I lost my job because I developed a panic disorder and my employer didn’t believe me. It’s been almost 4 years now and I am still the slightest fearful of them.
I did many things wrong to manage it. I smoked cigarettes, consumed caffeine and energy drinks. I eat everything organic now and supplement properly and sauna daily to boost my mood and release some tension from the stressors of life. Keep going
Yes, 100% you should try to not resist and escape. It's the hardest thing to do in my opinion but it pays off because you retrain your brain to not be afraid of it, which then makes it happen less and less in severity. I've done it once before, and I'm working on trying to get there again. My anxiety is over about having anxiety. I'm afraid of the panic attack. To get over that fear, I have to just sit with it. Not try any safety crutches. You've got this. You're not alone.
That’s my plan next time it comes on - act natural and keep doing whatever I’m doing. Keep my focus and create that positive feedback loop with my brain. As if to say, “Thank you for trying to protect me, but we’re all set here.”
It sounds like you are suffering from a severe anxiety disorder, in this case, panic attacks. You have received a lot of good advice already from members of the forum, but I would add a couple of other things.
I was especially struck by your own notation that it is always brought on by your thoughts. I would therefore suggest that you study and learn cognitive behavioral therapy. There are a number of good books out there, but I like Feeling Great by David Burns. Second, you may wish to consider psychotherapy as a way of modifying and improving your cognitive behavioral skills and covering additional techniques as well. The basic techniques to deal with anxiety, besides cognitive, behavioral therapy, are things like meditation, mindfulness, and deep breathing exercises. Physical exercise is also a good idea, and is actually effective in dealing with many kinds of emotional and physical problems. It is actually good for almost everything.
I hope that these ideas are helpful to you, and wish you success in your journey to reclaiming your emotions.
I am new to this site and I have Generalized Anxiety Disorder and PTSD along with Bipolar Depression so I have been suffering as you have. The only thing that has brought me true peace is my faith in God. Im clinging to Him with all I've got! When I'm at home and I feel anxiety overwhelming me I put on Christian instrumental music and I pray and I read God's word and I get into the presence of God and I actually feel peace! It's amazing. Sometimes I feel like I'm losing my mind I'm so anxious and I remember the scripture that God has given us sound mind and that helps. This is the only way I have found peace
Sorry you are going through this. It can be terrifying, I know. I learned that powering through it was the best solution for me. It took a little while to be able to do this, but it really helps. Hope you have some relief soon.
Hi! I understand how you feel and I have learned that it is the fear that is driving these attacks. The symptoms you are experiencing are completely real because it is your body's flight and fight response to fear response in the body which is physiological and chemical. To overcome this you have to learn more about the body's process inthis, learn not to fear the response to your thoughts and learn how to think healthier meaning learn about obsessive thinking. Lastly learn spend time with your experiences when this happens to understand how you are triggering this and you will find there are consistent patterns you are doing in your thoughts or routine that are driving this. Finally the reason why escaping works is because ur brains work in different sections so to speak and when you escape you move form using the Amgydala the fear organ in your brain to the pre frontal cortex which is the working or task side of your brain. I find when I am in a panic if I get busy throwing a ball for my dog, exercising or literally going to work my brain switches off or dampens the symptoms....its all a brain thing......learn the brain and learn to control panic attacks. My brain still does this to me but I know not to fear its response now and how not to trigger it or how long I can last under stress so to speak. READ READ READ about he brain in books about anxiety and watch intelligent videos on panic disorder. Thats how I learned because my behavioral therapist or CBT therapy was no help...they were not skilled enough and I suffered for a whole year under therapy until I discovered what panic disorder was and that that was what I was experiencing. You got this, keep your head up and focused in on the right things. Sally Winston (spelling?) has some good books and I have videos saved if you need links just reach back out to me.
This sounds paralyzing for you and making your life unlivable.
What happened 9-10 months ago? There may have been something that was triggering. Overcoming panic attacks requires more than "powering through them". It sounds like seeing a therapist may be helpful to identify what is causing these attacks, including your fear about dying in your apartment alone.
If you see a psychiatrist, they may prescribe some anxiety meds, adjunct to therapy in order to help you be able to live your life fully. In concert with the anxiety meds, a good therapist should be able to give you the insights and tools to work through this. Of course, you will have to develop another way of viewing your future in order to be able to function without overwhelming fear. It all needs to be within the context of your life as a whole.
Sadly, I haven't been able to identify a single reason that this is happening. There was absolutely nothing bad going on in my life when this began. I was sitting at a restaurant for dinner with my parents and felt my heart racing out of my chest for no apparent reason.
I have been seeking therapy for about a month so we'll see if that helps. I've been taking Celexa as well, but haven't felt like it does anything. The only thing I know is I get withdrawals if I don't take it.
I am sure there are also practitioners in your area, as well as videos online, etc. My wife was referred by her therapist.
Good luck.
Hi and welcome! I totally understand and sympathize with you. It sounds like maybe you have a bit of health anxiety.
Resist the urge, well, everyone's different on their treatment but recently, I've been searching for more answers about my panic attacks and they say to sit with it, take the power away from the panic attack. I have tried it myself but, I'm just beginning my treatment so idk really if it's working yet. They say if you let the anxiety run its course, you become stronger.
That's easier said than done right?
Anxiety and panic attacks are really sneaky and creative. They love to mess with us when we are comfortable or doing just fine. My anxiety is evil 😈.
Have you tried any medication? Do you go to therapy or anything? Those are the things that help me currently.
Also, have you heard of binaural beats or excersing the vagus nerve? I only recently discovered these on YouTube. I suggest at least looking into them. They're helpful.
Keep coming here, you'll find many people that care and many resources that are suggested. 🙂
It seems I need to look into exercising the vagus nerve - I've seen a few suggestions on that. Hoping it will add to my healing path!
As an aside, I am thankful to my parents and community for raising me well. It would be so easy to turn to substances to numb the pain, but I want to fix this the healthy way!
I hear ya. Meds don't fix everything anyway. And yes, calming myself down via the vagus nerve has been a turning point in my life. I didn't know about it until about a month ago when I was on YouTube. It helps me so it's promising lol Here's a link to one of the therapists that helped me discover it, youtube.com/@Katimorton
Hi pcsALT, my heart goes out.I cannot say it is all mental, trauma etc because the brain is an organ effected by much. Check nutritional needs allergies any lack of or over abundance. do a food journal and sleep etc thru the day and evening. sleep hours? when does it hit. do you notice a rythm?What can you use immediately as you feel it come on. does sugar help hinder(hypoglycemia can do this reaction)....exercise you tube meditation was good but understand talking with professionals of it helps tremendously.Doesnt always mean medicine but different persepctives.cycle is often.. mind starts breathing acts up and full blown panic. than you get use to fright and flight...get away from where you are..i get it.i have also blessed others in public because i can feel what they do and i help someone else.Im glad you had all the tests...it helps. Power thru it is a great theory until it hits...working to make it less is key. It is a sort of PTSD....and can be over functioning of thyroid etc. When 24 7 of fear exisits you can wear down vitamins etc. Vitamin D has been beneficial for me...tested i have a family history of it.MRI shows stroke on top of my MS.make sure your bloodpressure stable.We sure are here for you but we are not a MD.Best wishes...laughter is good.Did they check hormone level? Many men go thru a Men o pause...phase also.
I was told one time to follow through with the panic. Tell yourself, ok panic. Start. Walk yourself through each symptom. Play it out. Once your panic knows it's ok to happen it will lessen. The other thing is to write down your stressors, even minimal ones. Go through and identify which ones you can control and which ones you can't. Cross off the things you can't control. Change the ones you can.The biggest things is not to fear the anxiety, it's your bodies way of coping with stress. So play it out. It takes work and patience but you can do this. You have been checked out head to toe and your healthy. Anxiety tries to tell us different. Don't believe it.
When the panic is bad do deep breathing exercises and tell yourself your healthy. Dr's go to school for a long time to treat ppl. Trust them. While doing deep breathing exercises focus on 5 things you can see, look at the color, the texture and focus on it.
I only know what has helped me. I understand about the ER visits.
But you Can do this! Once your body is calm, praise yourself for doing it. Get out of the house and even if it's walking through Walmart for a hour, by yourself. You will see that you can get these under control. Sending good vibes your way!! You got this!!
Thank you! I can already feel that I'm on the right track. I have been able to do a lot of what you recommended. I am telling myself that I'm done letting this affect my life and holding me hostage in my bedroom. I am getting out and doing things, no matter how I feel, knowing that I can do it! Hoping to train my brain and reset my nerves by just getting on with my life.
Panic attacks are usually caused by anxiety. I feel what you feel and I know what you are going through and it's awful. There must be some negative thoughts going on in your mind that are causing this. Is there anything going on in your life that is upsetting you? Maybe you should see therapist, it could help. I am praying you find comfort.
Look up beevee in the search bar he has recovered he explains the searching for answers is what's keeping us stuck yes avoidance no good also don't add second fear do your panics last all day meaning anxious all the time u just got to eacept not easy but please in the search bar beevee he has a few posts on it and explains we are keeping it alive by trying to rid ourselves of this thing hard to do because we want it gone but u will get your answers if u look that person up he followed Claire weeks and recovered as so many people do but I'm struggling with the acceptance part and the thoughts
The best way that I have found to deal with storms in my life is getting right with God and with Him; " All things are possible." Philippians 4:13.
Trust in the Lord with all your heart and lean not on your own understanding, in all your ways acknowledge Him and he will direct your paths straight. Proverbs 3:5-6.
I know the plans I have for you declares the Lord, " pans to prosper you and not to harm you, plans to give you hope and a future.
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