First ever panic attack

[chelseafenton123]

I experienced my first ever panic attack today, I have felt for days myself slipping and feeling like I’m failing. I feel so low in mood. I feel like I have no control. I feel like I hate how I look. Walked into work today and just couldn’t concentrate. Suddenly started sweating, head was spinning. Eyes were shaking. Felt like I was going to collapse. Couldn’t breathe properly.

How can I control feeling like this

[Hidden]

Hi,I’ve had anxiety for some years and have learnt to control it for the most part, I think it’s important to find a way of managing that feeling of rising panic and for me i found that the 54321 method really helped me focus and regain control, it’s that feeling of being out of control that I hate so much. Basically you stay where you are and start by making a note of 5 things you can see, then 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. It perhaps sounds bizarre but it really helps to take your thoughts away from whatever might be panicking you and makes you focus on something else which then calms you down.

Others find that closing their eyes and doing breathing exercises helps, so it’s worth doing some research and see what helps.

I would also think about having a chat with your GP too and see what they say, they will be able to assess how you are feeling and then go from there.

You aren’t alone, many many people have anxiety and panic attacks, hopefully you get more replies from others who do too xx

[Hidden]

Step one - get an appointment with the doctor. Book a double appointment so you have enough time. Even if there is a long wait for talking therapy, get your name on the list.

Step two - mindfulness and breathing. I know 🙄 but it really can help a lot.

Step three - find out how other people cope. I don’t have them atm, but I used to sing when I felt a panic attack coming on, because when you are singing, you can’t hyperventilate! I also have phoned the Samaritans and it is amazing how talking things over with a stranger helps.

It’s not your fault, everything is crazy atm, but things will get better. You might need to take some time off work and simplify your life for a bit, where possible. We all try to take on too much, I think.

Take care of yourself, better days will come. 🤗

[BumbleBeeBumble]

Zoloft has helped me a great deal.

I read the book DARE as well.