Panic attack advice

[Agent Cooper]

I used to have terrible panic attacks as a teenager and this technique is pretty much the only thing that helped.

Or you can just try looking for and counting 5 red things, 5 round things, etc etc.

General advice would be lowering overall stress levels, monitoring your psychological well-being, knowing your triggers and so on. What concerns me is that you said you started coughing a lot after a virus. Have you had your lungs checked after that? It’s important to rule out other health issues first.

 

[Gem2212]

The best advice I was ever given is to just let the panic attack happen. I used to scramble to distract myself but I just started to sit and let it happen. I haven’t had a panic attack in years now x

 

[ImDavidBrent]

I found what helps my panic attacks is to not try and prevent them, if I feel one coming on, I just tell myself in safe, sometimes I will be a bit sarcastic with myself (but not harsh) and I feel that really helps and I have less panic attacks because of this and feel more confident. I’d try and think of five things I could see, five things I could hear etc or try and completely block out a panic attack, but it wouldn’t work. I wouldn’t be able to think clearly enough to calm myself down. I suppose different things work for different people.
I hope you’re doing ok.

 

[ChiRie]

Yesterday I had what I now know was a panic attack. I'm going through menopause and have been getting a tight anxious feeling in my chest for a while. I've had a virus for 4 weeks now coughing like mad making me breathless. Yesterday I felt like I really could not breath and obviously panicked, tried to get hold of my GP surgery but it was constantly engaged so ended up ringing an ambulance and gasping down the phone. My oxygen was fine but I honestly felt like it wasn't. In the end I managed to calm down and they said it was a panic attack. I feel so bad I called them out for that. The mental health nurse has given me Phenergan I'm not sure whether to take or not. Does anyone here have panic attacks and if so how do you calm down on your own please.

I also pulled or tore my lats previous to this from so much coughing, strained it but then coughing again it went pop. I read that can affect breathing.

 

[Felix08]

I had my first panic attack at work a few days ago, it was horrible.
I went to see someone and her advice was to not focus on breathing because that can lead to hyperventilation but to focus on pressing your feet on the ground.
It was horrible, I hope it never happends again.

 

[S4buk]

I found what helps my panic attacks is to not try and prevent them, if I feel one coming on, I just tell myself in safe, sometimes I will be a bit sarcastic with myself (but not harsh) and I feel that really helps and I have less panic attacks because of this and feel more confident. I’d try and think of five things I could see, five things I could hear etc or try and completely block out a panic attack, but it wouldn’t work. I wouldn’t be able to think clearly enough to calm myself down. I suppose different things work for different people.
I hope you’re doing ok.

absolutely, if you try to ride them out and try not to overthink then it should pass. I absolutely know that’s easier said than done but you will eventually ‘train your brain’

 

[S4buk]

I agree with a lot of what’s been said, the more you try and ‘ride it out’ the less likely they’re going to happen. E.g if I start to feel one coming, I try to think…what’s the worst that could happen? How long have been dealing with these feelings and nothing happens? It’s not always easy, but the more I think about it and the more work myself up about it the worse it is and then I start spiralling.

 

[ChiRie]

I used to have terrible panic attacks as a teenager and this technique is pretty much the only thing that helped.

View attachment 2114845

Or you can just try looking for and counting 5 red things, 5 round things, etc etc.

General advice would be lowering overall stress levels, monitoring your psychological well-being, knowing your triggers and so on. What concerns me is that you said you started coughing a lot after a virus. Have you had your lungs checked after that? It’s important to rule out other health issues first.

They didn't check my lungs just put that thing on my finger and said my oxygen was in the 90's. I'm not sure if all the coughing triggered the panic but I didn't feel stressed about anything. I'm on medication for all that. I feel anxiety in my chest but don't know why I have that feeling. If it happens again I'll try the counting. I felt like an idiot calling them out for a panic attack. Thanks for your advice.

 

[ChiRie]

Reading more I don't think it was a panic attack. I've had a virus and wheeze in my throat especially lying down and it could be dyspnea. Lungs were checked. Still feel breathless with a tight chest.

 

[loulou77777]

I was having them so bad, I would say everyday for about a month after my grandad died in January. I lost my job due to not being able to go in because of it. Everyday all day I’d just be in a constant state of panic. One week I went a & e about 5 times and once they did tests / I had blood tests and they told me nothing wrong and everything is healthy they calmed down a lot. I still have anxiety but I haven’t had a bad panic attack since. They are horrible!! I feel for you but you’re not alone‍🩹
( I’m only 20 and was convinced everyday I was having a heart attack )

 

[Sunflower91]

I used to have panic attacks daily for a while.
-If you feel like there’s one coming along (tightness, racing heart etc) then try and go pee. That can help release some of the stress hormones apparently.
-Accept that you’re having one and be ready to ride it out.
-let the people around you most often know how best to help you. For me the rule is to leave me be, don’t touch me because that will make things worse.
- Distractions - I used to ask friends/colleagues to distract me with things like playing naughts and crosses.
-box breathing: inhaling to the count of 4 and exhaling to the count of 4.

 

[greenvelvet]

Maybe it’s related to physical health but just in case it is an anxiety-related panic attack —-

I was diagnosed with generalised anxiety disorder and severe clinical depression when I was 17. I still struggle with both but over the following years I have been able to learn to manage them better and now almost never get panic attacks. I was also diagnosed with borderline personality disorder aged 21 but it’s gotten to the point now where my therapist doesn’t think I have it

The best maintenance side of things has been being healthy, exercise, therapy and medication etc. but for panic attacks especially I’ve found guided meditation with Headspace really helpful. Often there are little signs that a panic attack is coming on before you actually go into it; if you spot it and handle it then before it reaches 100 it’s easier to bring down IME. Meditating has helped me do that. I started with 2 minute meditations to get familiar with it but the paid version has a basics course, an anxiety course, SOS sessions etc.. I completed the basics and anxiety course alongside each other. I did it every day regardless of how I felt (I might do extra If I feel awful) and I built it up so I could sit and do it for like 20 minutes.

I dont meditate every day now several years later but I still use the principles of It in everyday life and I do it when I’m stressed. It helped me get through bad breakups, family disasters etc..

The noticing 5 things you can see, hear etc. thing people have mentioned above is really helpful too

 

[ChiRie]

Maybe it’s related to physical health but just in case it is an anxiety-related panic attack —-

I was diagnosed with generalised anxiety disorder and severe clinical depression when I was 17. I still struggle with both but over the following years I have been able to learn to manage them better and now almost never get panic attacks. I was also diagnosed with borderline personality disorder aged 21 but it’s gotten to the point now where my therapist doesn’t think I have it

The best maintenance side of things has been being healthy, exercise, therapy and medication etc. but for panic attacks especially I’ve found guided meditation with Headspace really helpful. Often there are little signs that a panic attack is coming on before you actually go into it; if you spot it and handle it then before it reaches 100 it’s easier to bring down IME. Meditating has helped me do that. I started with 2 minute meditations to get familiar with it but the paid version has a basics course, an anxiety course, SOS sessions etc.. I completed the basics and anxiety course alongside each other. I did it every day regardless of how I felt (I might do extra If I feel awful) and I built it up so I could sit and do it for like 20 minutes.

I dont meditate every day now several years later but I still use the principles of It in everyday life and I do it when I’m stressed. It helped me get through bad breakups, family disasters etc..

The noticing 5 things you can see, hear etc. thing people have mentioned above is really helpful too

OMG you have the same diagnosis as me. Mine started in my teens. My sister suffers with intrusive thoughts and says meditation helps her. I've got to go out again today to the GP for bloods so hopefully I'll be ok. At the dentist I was close to running out, my hands were shaking, voice breaking. I don't know what came over me. It could also be physical health as I've been unwell. Hopefully the bloods will pick up on anything amiss. Thank you for your advice.

 

[ribena_32]

I've just been triggered and my panic attack started whilst talking to someone that i know via whatsapp, normally when this happens he would help me through it but I'm not putting that on him when he already has a lot to deal with.
Tonight I was on the verge of phoning an ambulance, my heart felt like it was going to burst out of my chest it was racing that fast and I couldn't breathe, i've taken my inhaler and I've been trying to ground myself with a cold can of pop and put Marconi Union- weightless on youtube. My mind struggles to do the full 5 4 3 2 1 grounding.

I've been having them for many years, dr diagnosed me with mixed anxiety depressive disorder, im on 45mg mirtazapine (she said she cant prescribe me any beta blockers cos of my asthma) ..it never gets any easier to deal with the panic attacks when they arise and they are so bloody scary.

 

[S4buk]

Thank you, I managed at the doctors ok. I got my blood test results over the phone and it's bad news. No wonder I've been feeling unwell so long. Gotta go back next week to check them again and see about an underlying cause. I didn't panic about it, I stayed calm and I am going to wait and see when I get the second test results. I decided not to google anything about it as my sister said that's what she was doing about her intrusive thoughts and it made them worse.

So sorry to hear that, sending you love! Definitely don’t google (jeez we’ve all been there). I know it sounds stupid but just try and stay calm and do whatever it takes to take your mind off it and the intrusive thoughts - Tattle is a great place for that!

 

[ChiRie]

Oh my goodness what a nightmare. I'm agoraphobic too but with someone I know with me I can go to a familiar place. Been going to the same dentist years and needed a filling. Sat there waiting I felt like I had to run out of there. I was shaking and my voice was all shaky. I'm a wreck after that, got a blood test Friday now I don't think I can go.

 

[ChiRie]

I was having them so bad, I would say everyday for about a month after my grandad died in January. I lost my job due to not being able to go in because of it. Everyday all day I’d just be in a constant state of panic. One week I went a & e about 5 times and once they did tests / I had blood tests and they told me nothing wrong and everything is healthy they calmed down a lot. I still have anxiety but I haven’t had a bad panic attack since. They are horrible!! I feel for you but you’re not alone‍🩹
( I’m only 20 and was convinced everyday I was having a heart attack )

Bless you. I was the same, thought I was dying until they calmed me down.

 

[aidil]

It sounds like a panic attack, especially if your O2 levels were fine. If you were dyspoenic your O2 levels would’ve been reading lower on the pulse ox! Obviously get your chest checked out but it does sound like anxiety as someone who also struggles with panic attacks Definitely follow up with your GP. The advice above about focussing on five different things works a treat but if you do keep having them, it may be worth considering ongoing medication. It’s changed my life! Sending you lots of love

 

[ChiRie]

I agree with a lot of what’s been said, the more you try and ‘ride it out’ the less likely they’re going to happen. E.g if I start to feel one coming, I try to think…what’s the worst that could happen? How long have been dealing with these feelings and nothing happens? It’s not always easy, but the more I think about it and the more work myself up about it the worse it is and then I start spiralling.

Thank you, I managed at the doctors ok. I got my blood test results over the phone and it's bad news. No wonder I've been feeling unwell so long. Gotta go back next week to check them again and see about an underlying cause. I didn't panic about it, I stayed calm and I am going to wait and see when I get the second test results. I decided not to google anything about it as my sister said that's what she was doing about her intrusive thoughts and it made them worse.

 

[ChiRie]

I found what helps my panic attacks is to not try and prevent them, if I feel one coming on, I just tell myself in safe, sometimes I will be a bit sarcastic with myself (but not harsh) and I feel that really helps and I have less panic attacks because of this and feel more confident. I’d try and think of five things I could see, five things I could hear etc or try and completely block out a panic attack, but it wouldn’t work. I wouldn’t be able to think clearly enough to calm myself down. I suppose different things work for different people.
I hope you’re doing ok.

I'm ok thanks, I'll try different ways to stop it if it happens again. Thanks again.