Anxiety chest tightness

Hi Rusty...I can understand and relate to what you're having. I'm curious about how it feels initially and where does it start (is it only pressure, or is there discomfort?), how it progresses (as in does it radiate), how long does it last and how does it regress? Is it always the same?

I get anxiety attacks, panic as well (last only a short time thanks to CBT)...but I also have esophageal spasms, which are different and could feel like heart in how it radiates.
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I have a variety of sensations in my body that either come from anxiety or cause me anxiety (it's like a vicious cycle). This is really just a problem over the last four years or so, since I had a bout of influenza (about six months before COVID was around) that probably activated a post-viral illness manifesting mostly as pain/fatigue/anxiety.

One of the things that's really helped me over the past year is to observe whatever physical / emotional sensation comes with a kind of neutral safety, even a bit of cheeky humour. "Oh, this is happening again. I'm so glad I've learned that I'm safe, and that this doesn't mean anything scary or dangerous is happening in my body." This practice (it's called somatic tracking in the work of Alan Gordon and his book THE WAY OUT, which is focused on chronic pain) can rewrite the neural pathways that associate the feelings with fear.

Rusty,

I used to get those same "tight feelings" ... like a panic attack and yet not.

I eventually learned to differentiate some of them....well... Sometimes.

I wonder if there isn't something going on that might be physical. My GI gave my hyoscyamine for the internal pressure I felt. It wasn't that "twisting" sensation.... Just an uncomfortable tight feeling right around my upper chest. Then there's the.. It's almost like a tight cramp like feeling--and in those I use a cramp relief foam on my whole abdomen area. I had thought it was psychological but there really was a tightness that occurred... Those two things resolved about half of them.

But there were other times when thoughts would rush in.... Id take the meds or rub the foam in and it didn't stop the feeling... It's just a plain old PTS panic attack. For type A personalities the fact that we can't control this disease really impacts us. It sometimes causes me to spiral out of control. Sometimes it helps to call someone to talk you thru it,(or to get on here and post how you are feeling)--other times I pray..... Write down what I'm feeling or felt... And then toss that piece of paper out to symbolize letting go of some of the issues that have overwhelmed me. What will help me the most is concentrating on positive things....while doing things I enjoy or repetitive things that calm me. Listening to laughter, looking at pictures that are happy, and knowing... Really knowing... that the more love you give the more you receive so reach out....plan for the future... volunteer for something. I go in and cuddle or play with animals when I am able, I volunteer at the library, I reorganize my stuff... And I pray. I pray alot. I reach out to my pastor or individuals in my congregation or support groups.... I talk it out and I pray... And while I'm doing that I clean and organize. I can't control the disease or everything my body is doing but I can organize and control my time and my space.

Therapy helps some people, others... It's not their cup of tea... Only you will know that. I am sorry you are going thru this. It's traumatic.

The last thing I did... Which I don't do as much anymore... Is wear a thick rubber band on your wrist. When you start thinking those thoughts or behaviors right before you start to go down that path... Pop that rubber band so it stings your wrist. It reminds you to redirect and that your thought process is not healthy. It is not what you should be thinking/concentrating on. It helps redirect your thought process and relearn the "habit" of falling into the negativity.

All of these things helped me with 85 to 90 percent of my episodes. The times it doesn't help... I drive down the highway screaming at my disease, and then follow that with singing songs with the radio. I allow myself 30.minutes and then I go home and regroup.

Hang in there Rusty. You aren't alone.

Clo