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Panic Attack - Days Following

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Posted 7/10/2014 4:11 PM (GMT 0)
So last week was a pretty good week for me, symptom wise. I was working through some things and seemed to have a handle on my health anxiety. On top of that July 4th was approaching and I knew I would be on vacation with family. Our vacation started out wonderfully. I was exercising a lot hiking and swimming. One day I put in over 13 miles worth of walking which really gave me great confidence about my heart and the state of my health. However, on the 3rd day my group decided to go see the caverns in the area. Now, I'm claustrophobic, always have been. But I was told this would be a wide open space under ground, the size of a football stadium. When we woke up that morning I had a terrible feeling of dread. When we arrived at the caverns I found out it was a 2 minute elevator ride half a mile down below the ground. That didn't help things. Anyway, we get down there and I'm using deep breathing techniques to stay calm, until we walk up 700 stairs and I try in vein to deep breathe while my body is needing more oxygen. I hyperventilated and just about passed out before getting to the "Safety Ranger" begging him to get me OUT OF THERE. Once I was up the elevator and out the relief was PALPABLE. I carried on thinking this minor setback(my first panic attack in months) was not going to effect me. I was so wrong. Even though I had nothing to fear after leaving the caverns that dread and the sense of dread stayed with me. Several times that day and the following days I had hyperventilation issues where my breathing would become erratic. We got home Sunday evening and I had almost returned to normal, or so I thought. When I returned to work on Monday I started shaking. I did my best to hold it together but it has gradually gotten worse over the past few days. This morning it was if I could barely put one foot in front of the other when I got to my office. I had all this tension behind my neck and in my jaw and the front of my head. I've had the shakes a few times this morning already. I should never have gone into that cave. Anyway, it's been so long since my last REAL panic attack. Is it normal to feel like this for a while after?
Posted 7/10/2014 4:21 PM (GMT 0)
Anticipatory anxiety, a term used when you anticipate an attack coming. I do this way before an event and sometimes don't go because I'm afraid or dread an oncoming panic attack that may or may not happen. Yes it is normal because you primed your body to feel anxious. It is your bodys normal reaction to stress.
Posted 7/10/2014 4:26 PM (GMT 0)
Will it pass? I rarely feel this anxious, it's almost debilitating.
Posted 7/10/2014 5:12 PM (GMT 0)
Calibren
Anticipatory anxiety is a negative projection about an unknown outcome. Learn how to convert this into hope - the positive anticipation of an unknown outcome. Positivity does not only reflect reality; it can create reality.

This type of anxiety is my major problem as I am always thinking ahead, wondering "what if ?" Your what if could be worrying about having a panic attack again because you thought things were good and wham you went into the cave causing your anxiety to hit new highs for you.

People spend their lives fretting all the time: what if I am not able to pay the bills? What if he or she leaves me? Where could he or she have gone? What will the dreaded Monday be like? What if I get another panic attack? How will I ever get to the gym? These and other questions of anticipation haunt our daily lives.

If you are truly having anticipatory anxiety that is interfering with your daily activities than it is not normal, it is a component of anxiety that you will want to learn to cope with and not let your mind stray into "what if?" thinking.

I am going to encourage you to try out new coping skills and relaxation skills

I will post several links here for you to check out from our own resources thread:

Self Help sites with breathing/relaxation exercises instructions

Panic attack relief exercises:

http://www.healthcentral.com/anxiety/c/73076/34334/breathing-lessons/

http://www.healthyplace.com/

http://www.stress-relief-exercises.com/

http://www.ehow.com/video_4405003_breathing-exercises-panic-attacks.html

Free on-line CBT programs:

http://www.moodgym.anu.edu.au/welcome

http://ecouch.anu.edu.au/welcome

CBT therapy is extremely helpful for people with anxiety problems. This is a free online version that you can work from home in your own time frame. I prefer the ecouch version because it feels more appropriate for adults than moodygym.

The therapy work sheets noted below are easy to use and you can print off ones you feel will help you as you work through one of the CBT programs.

Therapy Work Sheets:

http://www.get.gg/freedownloads2.htm

Keep on talking with us as sharing your feelings with others that know what you are going through can be very healing.
Posted 7/10/2014 5:26 PM (GMT 0)
Cal.,

I am so sorry to hear about this setback. :(

It is however, just that...a bump in the road, a temporary detour on the path to recovery...and yes, it will pass.:)

It happens to us all...and it does not mean that you have lost ground...simply that you need to work hard to get back on track again.

You are currently caught up in this cycle of:
Trigger=anxiety=symptoms=more anxiety/panic...

By using your coping skills (and/or the ones suggested by Kitt above) you can disrupt this current anxious state that your body and mind are caught up in.

Know that we understand, care and are cheering you on...so update us soon, okay?

S.C.
Posted 7/10/2014 8:50 PM (GMT 0)
I learned that word in my "travels" with anxiety/depression/chronic pain, and a host of other things that popped up in my life along the way.....the word: Detour.

If we can alter our perspective, (which is really all we can do), we can make a conscious choice to see these things as hiccups, speed bumps, temporary and alternative detours,...but eventually we'll get on the correct road for us. Our road. Our path.

It's just that we're getting detoured because we're 'under construction' for a bit! :)









M.
Posted 7/24/2014 2:00 PM (GMT 0)
Just a quick update. The self help tools you guys posted have been SO helpful! I was already doing the deep breathing exercises but I hadn't tried mindfulness. I made it through the week and the further along I got the better I felt. I also found out I've been coping with Mono for 2 months so that has been causing significant physical symptoms that I thought were related to my anxiety. However, I just found out my wife cheated on me with my brother two years ago and I went to the ER yesterday thinking I was having a heart attack. Two EKG's later I realize not only am I stressed but I'm sick as well. I will make it through this but now that I am so stressed I have this constant heavy feeling and dull pain in my upper left chest:(. I can't win...
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