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Overcoming Panic - Progress Update

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Posted 12/16/2013 8:19 PM (GMT 0)
So I had a few panic attacks that seemed to come out of the blue. ER trips ensued and I was told I was healthy. My panic attacks became more frequent and I had one while driving home from work 2 months ago and thought for sure I could calm down and make it go away (before I was so well trained in deep breathing!) well I couldn't, and it didn't and after feeling anxious and panic'd until late into the night I went to the ER once again - same thing, I'm a healthy 29 year old male just having a panic attack.

Well I accepted the fact that I have anxious moments and learned how to do deep breathing to help calm me down when they pop up and I have only had one panic attack in the past month. When I did have it, I knew I wasn't dying and I simply relaxed in my bed next to my girlfriend and let it run its course, deep breathing when I felt I had the upper hand. I later went into the garage, rebuilt a fishing reel to occupy my mind a bit before bed and went to sleep. Success! smilewinkgrin

My trouble is that since the panic attack 2 months ago, I always feel slightly disoriented and my vision/focus isn't the same as before, even when I am not anxious. I have trouble believing its all anxiety and that the strange head weirdness and weird vision are just anxiety running in the background - even though I don't feel anxious. I can be calm as a cucumber but still have these symptoms!

I feel like I have beaten the panic attacks and broken the panic cycle! I don't worry about having a panic attack anymore now that I know its not a heart attack and I'm not dying! However, I have never had anxiety symptoms until now - since the panic attack while driving home. I have graduated from panic attacks to random anxiety symptoms (attacks?). Can you have an anxiety attack that does not lead to a panic attack? I'm new to these feelings! :)

I worry about these persistent disoriented feelings I always have because for almost two months I haven't had any relief from them... Could that be anxiety too? Just always running in the background? I want to ignore it and hope it will go away with time but I can't push aside the thought of something else causing the head symptoms and I'm just ignoring it hoping it goes away... I don't worry about the rest - I know they are caused by anxiety WHEN I FEEL ANXIOUS - its the constant ones that bug me! Is this normal? Can I overcome it with time?!

Sorry for the novel - I can't seem to keep these things short. I feel like there's so much that has transpired and every event is important to understand whats going on... rolleyes

Post Edited (Garman91) : 12/16/2013 2:23:02 PM (GMT-7)

Posted 12/16/2013 8:28 PM (GMT 0)
I was not aware of anxiety until I had a panic attack that put me in ER, after that I seemed to be more aware of anxiety, I had to have meds for the panic but was able to function well with even heavy anxiety. I carried
xanax for the panic attacks that hit me from left field. You seem to have done quite well and have your
feet under you, if I were going to guess the troublesome feelings you have will diminish over time, Peace.

Larry ***
Posted 12/16/2013 8:42 PM (GMT 0)
That's really comforting to hear Larry! I feel very proud of my progress with the panic attacks but they have left me with anxiety, grr... The only thing I worry about now is this head crap that has been there through it all. Hoping it fades...
Posted 12/16/2013 8:46 PM (GMT 0)
I have the weird vision also when I drive. I seem calm but anxiety is underlaying. You are doing great it sounds. Keep pushing forward.
Posted 12/16/2013 9:15 PM (GMT 0)
Thanks for the encouragement gizmo! I've always needed glasses so a visit to the optometrist cost me a bunch of money but he had great news, my eyes are fine on the inside, turns out I have an astigmatism and I paid for a pair of prescription glasses which should be in sometime this week. Looking forward to finally getting glasses and hoping they help with the vision weirdness...
Posted 12/16/2013 11:09 PM (GMT 0)
Hi G.,

I can completely relate to your post.

I no longer have attacks...but still have transient symptoms...and no, I often do not feel anxious previous to having symptoms!

I believe that we get very good at not feeling the anxiety on the surface...but it is often still there, and our subconscious is aware of it.

That is why it is important to practive anxiety coping skills daily...and not just when you feel symptoms, because at that point it is often too late.

Prevention with daily decompression is key!

The more you do this, and the longer you have made this a discipline...the more progress you will see. :)


I often go very long periods without any symptoms...then they will be back, and I know I need to up my efforts in the self-help department.;p

Keep talking with us as well...it helps!


S.C.
Posted 12/17/2013 12:38 PM (GMT 0)
SC

I do my deep breathing while listening to a 6 minute "Mindfulness Meditation" piece someone here recommended about once a day, sometimes skipping a day. I need to be more religious about relaxing at least at the end of the day if not incorporating some mid day de-stressing as well.

What exercises can you recommend for a daily regimen and on what frequency?

Thanks in advance!
Posted 12/17/2013 4:51 PM (GMT 0)
Self Help sites with breathing/relaxation exercises instructions

Panic attack relief exercises:

http://www.healthyplace.com/

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

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

http://www.psybersquare.com/anxiety/panic_relax_I

These are all good, especially the progressive muscle relaxation, if you hold tension in your body. (found in the second link: stress relief exercises)

Here is my favorite breathing techniques as well...the only one that really works for me.:)

The Divided Breath:

Imagine your lungs as having 3 parts. The bottom third, the middle, and top third. On the inhale fill the bottom third first, then the middle and finally the third. Make sure that this is one continuous breath, but divided, with a slight pause in between each third. Hold the breath in for 3-5 seconds if possible. Exhale in reverse. First blow out the top third, then the middle, and finally the bottom third of your lungs until all air is expelled. (remember the pauses) Repeat several rounds for a toatal of about 10 minutes. Practicing this every day will not only give you control and structure to your breathing, it will strengthen and loosen the thoractic muscles, allowing better, more productive breathing, and relieving the chest tightness!

 

Best wishes and talk to you soon.

 

S.C.

Posted 12/18/2013 4:58 PM (GMT 0)
I love the suggestions that ScaredyCat gave you. I am doing the 3 part breathing as we speak. Thank you S.C. It seems as though these things hit me at approximately the same time every day. I am learning to deal, and you are helping immensely.

On a light note, I delivered 4 huge bags of toys today to a local food pantry which opens up it's doors to families in need. I have been doing this for several years now, as a gift to MYSELF! I felt really good, and now the anxiety starts to creep in - but I am breathing as you said and I am calming down. Who knows, someday we might just beat this thing! :-) Merry Christmas to all, God bless us everyone!
Posted 12/18/2013 6:26 PM (GMT 0)
Right back at you Reepin!!

You are truly and angel in disguise for your work with the kids in need!!

Just imagine the joy that will be in their parents hearts, and the excitement that those gifts bring to them Christmas morning! :)

I am glad that your are finding the coping skills helpful, as I do!

Keep up the great work, and talk to you soon,

S.C.
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