Full blown Panic attack!!!!!!!!

[Mindfulnessxo]

Idk what’s wrong or why it’s happening now but last Night I had a A full blown HEART POUNDING panic attack like I mean Death impending doom my heart is coming out my chest type Panic! And I’m having another one right NOW! like why is this happening to me? My feet are sweaty my heart is pounding and I’m so scared I’m going to die!!!!??? I know is panic because I’ve been here before. It’s just been a while since I’ve got a bad one like this. I’m trying breathing techniques but I’m too focused on my heart. And it’s only 2:35AM it literally woke me out my sleep HOW SCARY! I’m still shaking trying to relax BUT ITS VERY HARD TOO! wow what a frightening feeling!

[RugbyNumber8]

Don’t dismiss this feeling it’s ok! The feeling is alowed to be ,there even though we don’t want it. Your body will let it go when it’s ready you will come out the other side! Let anxiety talk to you! Don’t try and fight it

[Mindfulnessxo in reply to RugbyNumber8]

That’s exactly what I just did I let it take over while I just focused on my breathing and happy thoughts all I could really do was pray to find comfort. But it passed.. I still feel a little Out if it after that Full blown attack. It was such a scary feeling. My left arm started to have a thin sharp pain and my shoulder also started to hurt but it’s ok now. Hoping I don’t get another one. Thank you for the advice ♥️

[RugbyNumber8 in reply to Mindfulnessxo]

Of course! That’s totally normal. Your body is exhausted it just had to use so much energy to protect you. Now you will have a relaxing calming sensation that you can enjoy

[Mindfulnessxo in reply to RugbyNumber8]

Yupp I feel the calming now! 🙃

[RugbyNumber8 in reply to Mindfulnessxo]

Awsome!! I hope you thoroughly enjoy Your calmed mind

[Mindfulnessxo in reply to RugbyNumber8]

Trying too. Unfortunately I still a bit Shaken up but Iam much calmer then before. Feels nice

[RugbyNumber8 in reply to Mindfulnessxo]

Let the feelings be there. They’re allowed to be there try not to fight your feelings but just notice them, accept them and softly push them to the side

[Mindfulnessxo in reply to RugbyNumber8]

Alright I will try to just let it be there & Not Panic again

[RugbyNumber8 in reply to Mindfulnessxo]

Great work! If you do panic again, remember it will pass and you will be in your calm state again very soon!! Panic is just anxiety trying to talk to you

[Mindfulnessxo in reply to RugbyNumber8]

Have you ever experienced such awful feeling? It’s so scary I hate it! But I’m still here so obviously it didn’t kill me. But it is A very exhausting thing to go through

[RugbyNumber8 in reply to Mindfulnessxo]

I’m a veteran of panic attacks! Unfortunately there is no way of stopping them coming but you can manage how much they affect you! Do you meditate?

[Mindfulnessxo in reply to RugbyNumber8]

Oh wow, and yes I do meditate. Iam trying to learn how to do Breathing techniques during a panic attack because They are so Hard to do when your Hyperventilating and your chest feels heavy

[Jeff1943]

Mindfulnessxo, you say you hope you won't get another one. Why?

A panic attack is an opportunity to practice acceptance which eventually leads to your complete recovery. You cannot practice acceptance if you're not having panic attacks.

You know that nobody ever died or became disabled by having a panic attack. You know there is nothing to fear. Panic attacks are horrible feelings but you've had them before, they have lost their novelty.

When you can pass through a panic attack without adding second fear to first fear, when you can utterly accept it for the time being, you are on the road to recovery. Don't expect acceptance to stop that particular panic attack, doesn't work like that. But it is the beginning of a process that eventually will stop panic attacks.

The ocean waves break with fury over the rock on the shore, rush past it and recede. The waves crash over the rock again and again but the rock endures. Mindfullness, you are that rock.

[Mindfulnessxo in reply to Jeff1943]

You’re right! I’m going to get more panic attacks until I learn to accept it! I just don’t like being in the moment, it terrifies me but I know I have to get Strong

[Kim00712 in reply to Jeff1943]

@Jeff1943 do you have any advice for when it continues to happen in the same place? Example, volunteering for my daughters cheerleading team, I get waves of dizziness as we are standing outside during practices. That gets me nervous and triggers the fight or flight response. So my question to you is, any advice on how to quell the dizziness during these practices? I am healthy, so I know the dizziness has to be anxiety related. Thanks for any advice you can give. I am going on week 3 of practices that have been 3 nights a week. So lots of dizziness and apprehension about continuing to volunteer knowing this is what i will be experiencing until practice is over.

[Jeff1943 in reply to Kim00712]

Kim00712, the American philosopher Norman Vincent Peale said "Do what you fear and the death of fear is assured." But you are looking for a more immediate solution. There is of course the beathing exercise that releases natural tranquillisers: Breathe in slowly through your nose, hold it for five seconds, then release it slowly through pursed lips and repeat for several minutes.

However, the long term solution is to use these occasions that cause anxiety to practice the Acceptance method that I referred to in my previous post here. You know the dizziness cannot harm you, it will not cause you to faint or fall over, because it is a symptom of anxiety and anxiety's power is limited. So practice accepting the dizziness for the moment, don't wish for it to go away and keep fighting it and testing yourself to see if it's still there. Dizziness is annoying but not lethal nor disabling so agree to accept and co-exist with it for the moment. Carry on with what you need to do and when you feel the dizziness remind yourself that it is a fake symptom caused by anxiety and not by some health problem and you have nothing to fear. Your body is waiting to heal you of your anxiety and dizziness, do

not obstruct it by generating fear hormones or by stressing and obsessing about it.

And let time pass, this is not a quick fix but by constantly accepting it instead of fighting it your sensitised nerves will calm themselves and you will no longer be bothered by dizziness on these occasions.

[Leah8414]

One thing to remember and I know it's hard , you can't die from a panic or anxiety attack . Your body works the opposite then it would if you were dieing . That info saved me alot of panic attacks . Panic attacks are things that are coming out subconsciously trama like things that were not dealt with or just put away . That's why panic attacks seem to come out of no were but it's been there just bottled up . Hope this helps . Just keep your thoughts possative know your not dieing even if you think you are . Don't fight it let it pass and breath or walk threw it .

[Mindfulnessxo in reply to Leah8414]

Thank you ♥️

[Leah8414 in reply to Mindfulnessxo]

Your very welcome.