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I was in the same space, the fear of having another attack was causing me to have more frequent attacks.
Here is what helped me the most.
- I read this book, and still read it a few times a year just to remind me and keep me on track. Dare: The New Way to End Anxiety https://www.amazon.com/gp/product/B0158S7E1G/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
- When I feel one coming, I start counting in my head from 1000 down by 3's or 4's. 997, 994 etc. This process is called grounding and helps you focus on something else.
- I also try to do a sudoku puzzle, focusing on the math or trying to figure out the numbers, keeps my mind busy.
When you were sick, any chance you were exposed to mold? Have you ever had a sleep study? Sleep apnea can, in the long term cause some serious health problems. (I know I’m very late here, but I’m binging on all your nosleep stories and saw you suffer from panic attacks...me too. All the freakin time!) I have fibromyalgia and have near constant chest pain. My heart was checked out and it’s in good health. Job burnout, health issues, childhood related PTSD, and caregiver burnout has made my body and mind pretty prone to attacks.
One of the things I’ve done was using guided meditation. Go checkout Headspace! There is a a course specifically for anxiety and another for pain. Also short ones for mini crisis throughout the day. I’m sorely out of practice, and need to get back to it. There are also guided meditation all over YouTube and even Spotify. Also, after a year, I finally got a referral to test for mold exposure that happened to almost two years ago. I also have a referral to to see a pulmonary doc. I’ve been really short of breath despite my heart being okay.
I know I kinda made it about me, but was just trying to show you that panic attacks can have lots of sources. As far as your meds go, see if you can have the lowest dose benzodiazepines. If benzodiazepines are too strong there are non-benzo anti anxiety meds out there. this article may help.
Good luck!
Amazon. Nootropics depot is really good but not sure about shipping outside of the US and it’s costs . Overall this one from amazon was the one the doc at work recommended amazon
Learning about it seems to explain why I have little issues with caffeine in green tea or matcha vs coffee or an energy drink.
I came back to check on this post after seeing it yesterday. First, a massive congratulations! Those are some great results.
Second, try to use this as learning opportunity in regards to how the anxious mind works. You decided that your results were going to terrible. You made all sorts assumptions and conclusions about what this would mean. You imagined your family viewing you negatively, your future crumbling, and called your self worthless. As a result, you had the worst panic attack of your life.
And for what? In the end, nothing. Your results actually ended up being fantastic. Even better than you hoped for! And even if they hadn't, you would've been fine. Life is series of constantly branching paths. You would've found a way round the set back, or perhaps a new path entirely.
You see anxious mind loves to "catastrophise". The brain imagines the worst scenario and, because this imagined scenario triggers real emotions, assumes that this fanciful thought is the truth. This sort of catastrophic thinking is cause of a significant amount of the anxiety people feel.
From seeing you think this way, I really think you would benefit from Cognitive Behaviour Therapy (CBT). This therapy helps to identify negative thinking patters and gives you tools to reshape the way you think. It's one of the most beneficial treatments for anxiety.
In the meantime, you could try mindfulness practice. For a limited time, you can get a 1 year free subscriptions to Balance, a meditation app. I've tried it out and it's pretty good, it asks you questions about your goals and personalises the sessions to you. Regular mindfulness practice has been shown to help ease anxiety by reducing the size of the amygdala and creating/strengthening links between the amygdala and the prefrontal cortex.
Google play: https://play.google.com/store/apps/details?id=com.elevatelabs.geonosis Apple Store: https://apps.apple.com/app/balance-meditation-sleep/id1361356590
I believe you can get caps for drinks to prevent spiking if it helps you feel any better
I went through similar symptoms while on ssri’s. I tried Paxil, lexapro, Zoloft and Prozac over a 10 year period. Increasing your serotonin levels can be unpleasant at first but after 2-6 weeks you’ll usually feel better. The extra serotonin can be really energizing, I had bad insomnia on Prozac. Doctor raised my Prozac one time and I could hardly sit still. I wish I could give you a solution for your unpleasant side effects. Hang in there and give your brain some time to get adjusted. You can try raising your GABA levels to help you feel calm. I use this lemon balm https://www.amazon.com/Natures-Way-Melissa-Capsules-100-Count/dp/B00020HQU0/ref=mp_s_a_1_5?crid=30Y3MGPYI1F68&keywords=lemon+balm&qid=1645857643&sprefix=lemon+balm%2Caps%2C71&sr=8-5 there’s no interaction with ssri’s, so it’s safe to take. I also take this ltheanine to help me relax at night and sleep well https://www.amazon.com/gp/aw/d/B01D1YQBOK/?_encoding=UTF8&pd_rd_plhdr=t&aaxitk=6bc1f46976c203414d8a01363d7714d4&hsa_cr_id=5279742080001&ref_=sbx_be_s_sparkle_scm_asin_0_img&pd_rd_w=TSzA5&pf_rd_p=22aaccd3-32f1-4e8a-8b82-4957... they both have anxiolytic properties and are great natural remedies for anxiety. Hope you start feeling better soon!
ive gone through phases of this. medication and cbt skills (using this panic attack cbt workbook https://www.amazon.com/Cognitive-Behavioral-Therapy-Workbook-Attacks/dp/1641526041) helped a lot. Since using that workbook, I haven’t had a panic attack since december 15th.
I used google search to find the Android version link: https://play.google.com/store/apps/details?id=com.rootd&hl=en_US&gl=US
And got this link from the App Store for Apple: https://apps.apple.com/us/app/rootd-panic-attack-relief/id1289018369
I hope this helps!
I used google search to find the Android version link: https://play.google.com/store/apps/details?id=com.rootd&hl=en_US&gl=US
And got this link from the App Store for Apple: https://apps.apple.com/us/app/rootd-panic-attack-relief/id1289018369
I hope this helps!
Panic attacks are awful and feel like death I’ve had two today. What gets me to snap out of it is thinking that there will be an after when the panic attack ends. There will be a moment when it passes and you are free. Use this website it helps me control my breathing.
My Obgyn told me to buy inositol powder and mix with a drink twice daily to help with panic attacks. You use it even on good days. Pure Encapsulations Inositol... https://www.amazon.com/dp/B002HZ5MRM?ref=ppx_pop_mob_ap_share
Also I found yogi kava stress relief tea works to mellow you (2 max a day) I drink them instead of coffee. I quit caffeine til I get this under control, no dark chocolate or hot chocolate either. https://yogiproducts.com/teas/herbal-teas/kava-stress-relief/?gclid=Cj0KCQiAuvOPBhDXARIsAKzLQ8HBcVkzKf0KlHXWQo0MBXSb7nb1JDJmhaJ3vlLoozcwpQ5_Oox4qRkaAkbMEALw_wcB
I started therapy which I was instructed to stop and exhale, since most of the time we take many short breaths in or hold our breath when we panic. Also feel your index finger and thumb In little circles to ground yourself, stare at something in your room and try to get your vision to focus.
Lastly I have heard good things about beta blockers which block adrenaline. Might want to research and get some prescribed. I happen to be on spironolactone, which blocks testosterone that may be causing balding (which from the same stress I was losing my hair). The high blood pressure medicine happens to also be a beta blocker. Part of my daily regimen now. Hair stopped falling out and finally having calm days again.
Getting meds to help on the hard days isn’t anything to be ashamed of and necessary when starting therapy to workout through the fears.
I’m new to panic attacks but I can’t let them ruin my life. I know they are from years of stress I muscles through and now it’s time to pay the consequences to heal properly.
Best of luck and sending chill vibes.
You're welcome! Here's a very decent anxiety help app I've been using!
I recommend tapping on Breathe in the top right corner. Do the breathing exercise and let me know how that works for you.
I do have a few that helped me during a time when I could afford it! So the Dare Response is a really good one! There is an app and also a book! It helped me A LOT here is a link to the book - Dare: The New Way to End Anxiety and Stop Panic Attacks https://www.amazon.co.uk/dp/0956596258/ref=cm_sw_r_cp_api_glt_fabc_KXMPJVN330VRADPDRRHD
Another thing was the tapping solution, there is also an app and a book (the app is extremely useful) but I can’t find the link.
A lot of mediation and expenses and good food!
Another thing is to run some blood tests, which me it turned out I have a vitamin D deficiency which causes depression and anxiety among other stuff!
If you can get a pet! Helps soooo much!
Reach out to people and most importantly don’t give up :3 you got this
Oh believe me, the first time I had a weed panic attack, I swore it off forever!
I have a hard time getting to sleep and I'm a light sleeper. Here's a non-weed product that has helped me tremendously! I'm a light sleeper and wake up often. These help me get to sleep and if I wake up in the middle of the night, I'll fall back asleep easily. They are Zleep transdermal patches. You can cut them in half to save a little $ and put it on a veiny area like the top of your foot.
For me, it helps me knowing what I can do to stop the frenetic, panic feeling. Having something in my back pocket that I know is calming in of itself! Also, this works pretty good too -- Calms by Hyland !
I always recommend this course:
Mastery of Your Anxiety and Panic: Workbook (Treatments That Work)
by Amazon.com
Learn more: https://www.amazon.com/dp/0195311353/ref=cm_sw_em_r_mt_dp_83dYFbJH1J6SJ
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Yoga, self-massage, and foam-rolling will help. You're probably tense everywhere, not just where you feel it.
I have had the same feeling and result..ended up in the ER(multiple times)
The best advice I can give you, is to understand and accept the feeling. Once I stopped being scared of having a attack, the attacks became less frequent and less powerful.
Please take the time to read this book. This book was a game changer for my attacks.
Dare: The New Way to End Anxiety and Stop <strong>Panic</strong> Attacks Fast
Okay, in that case, there is good news! You don’t need to see a therapist to progress your CBT! I mostly did mine from the comfort of my own home, and I’ve been panic attack-free for years now (and will be for the rest of my life, thanks to CBT).
Here are the two resources that helped me more than my expensive therapist appointments did:
PanicFreeTV YouTube Channel:
(I highly recommend you watch that entire 20-minute video as soon as possible)
Dare: The New Way to End Anxiety and Stop Panic Attacks Amazon Kindle Book:
https://www.amazon.com/dp/0956596258/ref=cm_sw_r_cp_api_i_csfjDb9GX79V0
(I highly recommend downloading the eBook version to your phone so you can start reading it right away whenever you feel anxious, and can refer to it wherever you are)
Absolutely. I just went to the er again last week because it scared me so much. The nurse told me that pharmacies sell the finger things that show your oxygen levels and heart rate, and ever since I’ve gotten one of those I feel a lot more comfortable. I got mine at Kroger. here’s one on amazon with really good reviews.
Yeah i get PA sometimes where i feel like i cant breath. It usually stems from my post nasal drip and ill feel like im choking for a second and it triggers it. I also get PA from random pains I get that feel like my heart is about to go or something. It sucks. Best thing i find to do is try to catch it before it starts up. Recognize a panic attack is coming and try to calm yourself before it starts. It also helps to get restful sleep and lay off caffeine. I find this app helps sometimes to. Takes your mind off things pretty quickly. I dont get nothing by mentioning the app. Its just helped me more than once in the past. https://play.google.com/store/apps/details?id=com.JindoBlu.Antistress
Willpower helps. Especially when you can recognize a panic attack before it starts getting bad. You can then start breathing excercises. Also if it helps, https://play.google.com/store/apps/details?id=com.JindoBlu.Antistress I dont have and hand in this app but it has helped me a lot. Just has a bunch of different things that you can mess with to help get your mind off stuff. Admittedly a little childish stuff but there is even a breathing counter that tells you when to inhale exhale and that one helps alot to.
I know that it's hard to believe but it works. I had panic attacks a few times. Because of that, I didn't go out for two months because of fear of having panic attacks. When I bought the book, it helped me understand about panic attacks. Long story short, I haven't had one in a long time(the symptom pops out sometimes). And don't worry, you didn't offend me. This is the book: https://www.amazon.com/Dare-Anxiety-Stop-Panic-Attacks/dp/0956596258 if you want to check it out.
This might be a good read for you:
Also, yoga is deeply reconnecting a healthy switchboard between the mind, spirit and body. Try Hatha or "Gentle" Hatha or Restorative yoga if you're a beginner.
I would also suggest avoiding drugs, sugar, caffeine and alcohol if possible to help stabilize the body's functions.
Be gentle with yourself. You (maybe) made a mistake from which you have learned something - if you don't like the outcome of what happened, you choose differently next time. Or try it again! But no need to beat yourself up. You LEARNED. Now you have choice.
Honestly, CBT can be super cheap/free!!
I spent $110 every week on an office visit with a Clinical Psychologist, but out of all of my CBT resources, I feel like she helped me THE LEAST (because she was just telling me things I was already reading in my books or watching in my YouTube videos).
Here is a free YouTube channel that explains CBT for panic disorder SO WELL. I highly recommend sitting down and watching this 20-minute video:
Also, if you can afford $8.95, I also recommend purchasing this Kindle book on Amazon and giving it a read:
DARE: The New Way to End Anxiety and Stop Panic Attacks https://www.amazon.com/dp/0956596258/ref=cm_sw_r_cp_api_i_csfjDb9GX79V0
Lastly, if you want to direct message me with some questions you have about how to apply CBT to your specific situation, please go ahead. I’ve been posting on this subreddit for about two months and have helped 3 people so far who are doing much better (e.g., they told me they can drive again, go to work, etc.). I’m not a Clinical Psychologist, but my sister-in-law is, so sometimes I run stuff by her too.
I feel like people on this subreddit think they will only get better if they can afford to go to therapy, but my therapist told me you don’t make progress INSIDE your appointments, but OUTSIDE them. Because OUTSIDE your appointment is when you can actually practice your CBT and make progress.
You can literally start practicing CBT right this very moment! It is 100% free to start educating yourself and 100% free to THINK!
I’d just recommend being able to recognize CBT techniques that AREN’T helpful to curing your panic disorder in the long-run - distraction techniques, breathing techniques, muscle relaxation and guided meditation videos. All that stuff is about calming you down, which goes against the “lean into it” method I discussed in my earlier comment. Give my method a try and let me know how it goes!! :)
Oh! Then that’s why it came back! If you weren’t in therapy the first time around and activity researching/practicing CBT, then it’s no wonder it came back.
It’s important to keep in mind that you don’t need to wait for your therapist appointments to practice your CBT. In fact, you make the most progress OUTSIDE of your appointments. Your appointments are where you learn new techniques, not where you practice them. It’s up to YOU to practice them when you are alone and experiencing panic/anxiety!
And don’t rely solely on your therapist! Do your own research!! Here are my favorite free/cheap CBT resources that honestly helped me more than my expensive office visits did:
PanicFreeTV YouTube Channel:
DARE: The New Way to End Anxiety and Stop Panic Attacks Book:
https://www.amazon.com/dp/0956596258/ref=cm_sw_r_cp_api_i_csfjDb9GX79V0
No worries. I'm sure you will be fine though. It's very common for people to just have panic attacks at very rare intervals, so this one attack does absolutely not mean that more are necessarily on the way. I also found this book from Dr Claire Weekes really reassuring: https://www.amazon.co.uk/Self-Help-Your-Nerves-overcoming-stress/dp/0722531559
It will probably be everything you already know, but her confident tone is something I found really helpful. The book is short and easy to read.
CBT approach with panic attacks would be education about what they are and tackling fear of symptoms. However, it sounds like you are going through a bit of a tough patch with a recent bereavement, so CBT may be helpful for lowering your overall levels of distress which would support you and help prevent any further attacks that may feel like sneaking up because of what's happened recently.
Well you're in good company. Many, many people who suffer from panic attacks do those exact things you described, including myself. And it's not going to help, and it's not going to make them disappear. Not leaving your house or drinking is just running away from it. Going down that path is letting your panic attacks win. It's letting these little tricks your mind plays determine how you live your life. Don't let it.
You need help, and you need to take charge of your life.
Honestly, seeing a doctor and having him tell me their was nothing wrong with me physically helped A LOT. After that I was able to cope with an attack much easier. Also, this book helped a lot. It's an easy read that breaks down everything about what panic attacks are and how to deal with them. Just knowing what exactly is happening with my body during an attack helped IMMENSELY.
More than anything, just remember panic attacks are very common, are controllable, and can not hurt you.