Panic Attacks. (HELP)

I'm sorry you're having such a rough time. I used to get panic attacks constantly too, and it's the absolute worst feeling in the world. It's great to hear you were able to go a whole year without getting a panic attack, and even though you are having them again, they aren't as bad. Good job on that, it's not easy!

In my opinion, it won't go back to how it was. You have recognized your triggers and you have ways to cope much better now than when this first hit you. You had no defenses before, and now you have some. For the record, my family doesn't get it either... it's hard to explain how horrific the attacks are to people who have never experienced one. What I try to do is take whatever my family says and just focus on the fact they are trying to help rather than on what they are saying. If they say something that upsets me, I confront them about it. I say "you are making me feel worse, please don't say things like that."

I get panic attacks when I wake up, so I can relate. There's something about going from sleeping to waking that startles my body. We are all different, so I can only share what has helped me. When I wake up in a panic, after the initial "ahhhhhhhhhhhhhh I'm freaking out!" is I get out of bed and stick my head in the freezer. I know that sounds ridiculous, but it shocks my body into thinking "yikes, I'm freezing!" and temporarily distracts me from the attack. Plus, it cools me down because I am usually really hot. It doesn't totally get rid of of the panic, but it usually helps me to snap out of it enough to get a grip. While I'm in the freezer, I hyperventilate, so I try to breathe in as slowly and deeply as I can through my nose. While I am doing this, I think a phrase to myself, over and over again. I usually go with "you're ok, you're safe" but it can really be anything you want. The point is to even out your breathing and get your mind stuck on one thing so it can't wander and make your panic worse. Obviously you can use this technique in other places than just a freezer. :)

Sometimes I will get panic attacks due to something I'm thinking about that scares me. I have a great imagination and I have worried myself into some serious panic many times. If I can catch it before it gets full-blown, I tell myself "STOP! Yes, that thought is scary, but let's put it aside and we can think about it later." This took me a long time to master. It's really hard to put up a wall in your brain. So, if you can't block the thought, the alternative is to repeat a phrase to focus your mind so your worry won't escalate. I typically stop whatever I am doing and leave the room I was in and immediately do something else to busy myself. A shower usually works for me because I can focus on "ok, what will I wear after... ok, where's my towel... etc."

In terms of preventing attacks, the things I try to do are:

1) Have a regular sleep schedule. I try to go to bed around the same time every night and get up around the same time every morning. If I'm off on sleep, I tend to get more panic attacks. I always get panic attacks when I travel to a different time zone. It stinks.

2) Get enough sleep at night.

3) Avoid caffeine.

I know you said you have been on a lot of meds in the past, but my advice would be to try again if you feel you can't get the attacks under control by yourself. If you can fight through the attacks without medicine, all the more power to you... but sometimes medicine is helpful as a (temporary) tool to help you get through rough patches.

Hang in there, a lot of us know exactly how you feel and we're here for you. You can do it!

-Cat

You're welcome! I know how scary it is to be on your own with no one who understands, even if you are surrounded by people who care about you. You can teach your family/friends to help when you're having an attack. I always get tingling across my back, so if anyone is around I announce I am having an attack and they know to give me a back massage. I'll be hyperventilating and shaking all the way through it, but it does help.

Bad thoughts are the worst. One of my triggers is when I get my period... I am especially susceptible to panic attacks then. My rule is to not watch/read anything even remotely disturbing during that time. I love Law and Order SVU but I put that on hold because I have had more than one panic attack after seeing something on that show that set me off.

Hi

Welcome to the forum.

You have received some good support above so I just wanted to add my encouragement and let you know we are here for you so keep us posted.

Hibee

B.W.,

Try and think positively...there Is no reason to anticipate an attack...chances are you will be fine.

Use your coping skills (see our Resources if you need ideas) to lower your overall anxiety levels and help you to relax...

...and hopefully get the rest you need tonight.

This will all go a long way in helping you to feel your best.:)

Sending encouragement,

S.C.