Panic attack and anxiety

[Anayaah]

Hi!, i developed panic attacks since 3 years, "episodes" come randomly

I tried so many things cause i know it comes from anxiety and i am super into meditation, self-growth podcasts, books, therapy etc but i feel its part of my life now

I sytruggle cause it is always coming up when i'm in a space with too many people, and then i have hard symptoms that even with breathing, visualisation, relaxing exercices, it's hard to make disappear

I have then nausea, i feel dizzy, weak, mostly it gets better when i'm outside but how many times i had to take a cab home, anyone going through that?

My issue is now that its part of my life and limiting a lot my social activities, being in big crowded spaces is not that good for me, i can struggle also for long distances in a train or in a plane, when i cannot escape..

I know Wim Hof technic can help but i could only practice breathing technics, cold water is still hard for me and not "reachable" when i have an "episode" outside in the city

If anyone lives that too, or has tips, thanks !

[gajh]

Are you familiar with ACT Acceptance and Commitment Therapy? With ACT you accept the anxious thoughts and feelings. You don't try to make them go away, but you do not let them control the actions that you take. That is a real brief description. You might want to research it. A Liberated Mind by Stephen Hayes is a great book. There are other ACT books that are more specific to anxiety too. I just ordered ACT with Anxiety: An Acceptance and Commitment Therapy Workbook to Get You Unstuck from Anxiety and Enrich Your Life. I have not read that one yet.

[Anayaah in reply to gajh]

thanks so much!

i do know the acceptance of symptoms when they pop up and breathe into them but thx for the tips, i ll def look more deeply into them 🥹🙏💚

[gajh in reply to Anayaah]

It sounds like you have tried everything. All of the coping skills.

[Anayaah in reply to gajh]

yeah it’s rly not that easy ! i feel like being outside with some fresh air and sometimes go a little far from ppl when possible can help, nature also … and long exhale ….

[gajh in reply to Anayaah]

So it sounds like you have found a few things that help you cope?