having a bad bout of panic attacks again

[Danzdanz123]

decided to find a therapists was a really good decision started to feel alot better was drinking water doing breathing exercises, now starting to feel like it’s not working for me anymore keep having intense panic attacks have zero comfort zone feeling overwhelmed and trapped then it feels like my body can’t handle and I’m going to become unwell because of it. If I stay inside I feel trapped if I go outside I don’t feel safe and feel weird don’t know what to do.

[Agora1]

Hi Danzdanz123, "feeling trapped" is the first trigger for inducing panic/anxiety attacks.

Our mind needs answers or we tend to go round and round in circles of fear and mistrust.

Having a therapist to address our fears and give us some ideas in breaking free from

stress is the first step. Medication for a while, can open that door in your mind that

is not allowing you to enjoy being inside or out. That's not living, that's existing...Quite

a difference my friend. I've been there during my 5 years of Agoraphobia where I never

opened the door and stepped outside.

Yes, hydrating is good as well as needed. Breathing exercises can prepare us with

faulty thoughts that may come around. Breathing reduces Adrenaline spikes,

b/p rises and even heart palps.

This must be a continuous exercise each day in order to help you in the long run.

Adding Meditation can calm both the Mind/Body connection. I've been where you

are in feeling like I was caught in a maze, running in circles trying to find my way out.

Believing that you can and you will unlock that block in your mind, will be the first

step in getting well once again. xx

[Danzdanz123 in reply to Agora1]

thank you, when I do come round I then focus on the fact I feel better and that I can’t feel better and it’s just very tiring, I keep having moments where I focus on my breathing and then I’m like what If I can’t control my breathing it feels like I am just surviving it’s so hard to break out of the cycle it’s like a whole war in side my head and the feeling is unbearable. It’s nice to know there’s a light at the end of tunnel.

[Danzdanz123 in reply to Danzdanz123]

I feel like I’m getting scared that I keep feeling this way every 10 mins that it’s not normal and it’s like a loop I’m stuck in.

[Agora1 in reply to Danzdanz123]

It is a loop that you are stuck in but do not fear it. Accept it as Anxiety

playing it's mind game on you. Games are meant to win. You have the

power to overcome anxiety and it's fears. I believe in that. I believe in you xx

[Danzdanz123 in reply to Agora1]

thank you

[Agora1 in reply to Danzdanz123]

There is a light at the end of the tunnel. It doesn't happen overnight

after all it took a long time for us to get this way. But never give up

and never stop believing that it can and it will happen when the time is right :)xx

[Danzdanz123 in reply to Agora1]

it’s just so intense anything is setting me off.

[Agora1 in reply to Danzdanz123]

I hear you Danzdanz123.. your body is so oversensitized to everything

around you which is from a constant abundance of free floating adrenaline.

Even the sound of a doorbell or phone ringing use to stimulate my senses

and make me jump. Fear seemed to always be sitting on our shoulders that

we have no room for situations that arise during the day. By the time we try

to go to sleep, we are so wound up that sleep seems impossible. The healing

process takes time. Keep talking with us.. We all understand and support you.

Don't give up. xx

[Danzdanz123 in reply to Agora1]

thank you so much very helpful makes me feel less alone it’s like every single thing I think I’m safe and then my thought will jump from one thing to other like thinking I will die Or the fact we even exist that’s the scariest thought I’ve had then it just feels like the whole world around me is just going to crush into nothingness and then when I calm down I’m like I’m going to be I’ll from the amount of anxiety and panic that’s okay gone through my body so weird. I feel trapped inside and outside and I really thinking to take medication but it’s scares me so much I’m scared of just absolutely everything.

[Agora1 in reply to Danzdanz123]

Fear of Fear.. I too was afraid of everything including trying medications.

I would have the prescriptions filled and then they would sit on the shelf unopened.

Begging the doctors to help me but too afraid to take that step forward. And so

we then go round and round in fear. UNTIL...I finally decided to try medication.

It ended up being the key to lowering the fears I felt and getting on with talk

therapy. We go no where until we take that step into the unknown. Remember

you can always go back to no medication but you will never know how good you

can feel unless you try it. We must try before we deny something that just may

be the answer. Keep coming back on this site Danzdanz..nobody understands

like we do. We've been there and done that ourselves. xx

[Danzdanz123 in reply to Agora1]

thank you I have propanolol that I’ve not taken I’m too scared I had them when I was younger but didn’t see any affect but I think I wasn’t taking them at the right time or I just wasn’t as anxious as I thought I was, so I know I’ll be fine taking them, but since I had sertraline 4 years ago I literally just had the one and it was really really bad it felt like fire was running through my body it felt like I was dying so because of that bad experience it’s pushed me away from medication, plus I was speaking to my mum and she said that she has always had a fear of taking tablets. I just wish a switch in my brain would switch and I could build up the strength to take what I need. My chest aches so much from anxiety and panic and it just scares me what my body is going through with the amount of anxiety and panic I’m feeling. I’m considering the propanolol hopefully I’ll pluck up the courage to take it. Thank you for your support really helpful

[Tony_R301]

Omg I feel the same way as you. I’ve been dealing with severe anxiety since the year started I’ve had so many panic attacks that would last for hours. Felt like I was dying the whole time. You saying that you feel “trapped” is exactly how I feel, some days it gets so bad I don’t even feel comfortable in my own body.

[Danzdanz123 in reply to Tony_R301]

yep I’m feeling the exact same I never really had an issue with my sleep even when I experience bad panic attacks and anxiety but last night I did not get a wink of sleep. And when I don’t sleep I get super bad anxiety so it’s made me even more fearful.

[Redpanda5]

Hi. Everyone is a little different but these things I suggest below have been suggested by professionals and have worked for me. They may be worth a try. Breathing exercises never seem to work for me but work for many people. I focus on the breathing so much that it makes me panic more!

1. B1 vitamins - 400mg/day. My mind can still be worried but my body doesn’t seem to respond to the attack when I take these (harmless, the body washes out any excess - can’t build up) so it wards off attacks. Take about 45 minutes before a stressful event.

2. L-theanine for anxiety is about 200 to 400 mg daily / Research suggests that L-theanine might reduce cortisol and alpha brain waves. I take this with the B1 if I feel I need it. FYI - cortisol is higher in the mornings.

3. Hunger. Keep hunger away. I keep snacks in my purse. Not eating can trigger an attack. Also stay hydrated but the eating is so key.

4. Thoughts. Think “I’m free” rather than “I’m trapped.” For me it’s driving on fast crowded freeways. Rather than focusing on fear creeping up in me, I think about how “I’m free to go somewhere” - it’s my choice, not someone else’s. With that, think of the good things that will result from my outing. It’s more of an “I get to,” rather than “I have to.” I’m thinking about the future rather than the present.

5. Covid mask. Panic attacks make us hyperventilate. So instead of carrying a paper bag around making a spectacle of yourself, just carry a mask. If you feel like you’re rising into a panic, pop a mask on until you calm down. No one thinks anything of masks anymore - one benefit of the pandemic.

6. Baby steps. To get used to leaving the house take small steps. One day you sit on the front porch for 10 minutes. The next day walk down a block or a couple houses over and then back. You get the idea. Add a little more each day and don’t push yourself beyond what you agreed to do. This will give you a better sense of control. This can apply to all sorts of situations.

These strategies have worked for me - in the order that I have listed them. Best to you!

[Danzdanz123 in reply to Redpanda5]

thank you so much this helpful

[designguy]

What can help reduce the fear of panic/anxiety is learning what it really is and how to constructively deal with it and why fighting it or struggling with it doesn't work. Anxiety is a paradox and the more you struggle with it the more it persists so the solution is to surrender to the intense feelings and let them pass through you and allow your body to desensitize and know that you are safe. anxiety/panic is just you bodys builtin warning system malfunctioning and you need to learn how to reset it and not be afraid of it and not believe the anxious thoughts. I found the DARE Anxiety book and youtube videos very helpful and it helped ease my anxiety/panic by reading about how to deal with it.

I also found medication helpful initially to help reduce the intensity of the anxiety as I learned how to accept it, in my case it was Klonopin but I found meds alone didn't resolve it.

[Danzdanz123]

thanks I’ve heard that book dare I think I’ve read a couple of chapters, thank you

[HealthAnxietyGuy in reply to Danzdanz123]

I suggest you get checked for vitamin D levels as that can also affect anxiety and depression.

Have a look at a good probiotic. There’s many out there that may help, instead of medication.

There are also herbs. Especially for me was camomile with licorice which helped me get to bed better and unwind. Lemon Balm was worked as well. Basically just start slow and increase from there if no effect. Those herbs are lighter ones than others that are more seretonin, GABA, 5-HTP, types.

Trust in God.