Help How to deal with severe panic attacks?

[Sarahlynn]

Anyone here struggle with panic attacks? Do you have any suggestions on how to stop them/deal with them when they are ongoing? Especially when they turn into dissociating?

I have tried googling and talked to professionals. Problem is that I am, as always, not fitting "The mold" so difficult to find strategies.

I am fully aware I won't die. I know I am not having a heart attack. I know it is just ramped up anxiety that won't harm me in any way. Ffs, I'm suicidal, if having a panic attack would cause me dying from a heart attack, BRING IT ON.

It's getting bad now, like panic attacks causing dissociation and "urges" to do stupid things like throw myself out the window (second floor, I would be extremely lucky to not just get hurt in a stupid way).

Seems like dealing with them is all about them not being dangerous, but I already know that they're not. I still get them. Any suggestions?

 

[Morphosis]

Have you tried or would you consider trying hypnotherapy at all? I actually found it helpful for anxiety and panic attacks. I was a terrible subject (!!) and couldn't be "hypnotised" as such, I was too anxious to really let go. BUT actually the relaxation and breathing techniques did help. The hypnotherapist said not to worry if I wasn't fully "under", that the techniques would help regardless, and she was right.
I also found the whole concept of mind control fascinating. Obviously you need an experienced person registered with the appropriate boards and governing bodies etc, so that you don't end up with some quack.
Not everybody agrees with alternative therapies, it was just something I personally found much more useful than conventional medicine. I had weaned myself off massive doses of Diazepam and Temazepam years before and didn't want to go down that path again. Hypnotherapy also kick-started my metabolism and I lost weight, which I was delighted with. That wasn't a reason why I was there, just an added benefit! My doctor was so impressed with the outcome she started booking appointments for herself and she lost quite a bit of weight too.
Overall it's the only thing in my life that has ever truly helped me overcome panic attacks and anxiety.

 

[Sarahlynn]

Hm, I'm a skeptic, and hypnotherapy seems pretty far fetched to me. I haven't looked into it though, and I doubt it's something that will be covered in our public health care system, and I can't afford anything else atm.

But thanks for the suggestion anyways, I appreciate it!

I have benzos, only use them occasionaly, so far from addicted. Still only remove the "tops" when it's really bad. And I try to avoid taking them if I'm just sitting at home, and by the time I'm dissociating I am too out of it to go get them anyways.

That actually leads me to another question. How do you know that you are "back" after a dissociative episode? I find myself questioning what is real and not for a long time afterwards.

 

[Morphosis]

No worries, I was highly sceptical myself lol. And was never once actually hypnotised in all the time I went. But it did help me anyway. You're right though, I had to pay privately for it as well. I was working in those days so could afford it, wouldn't have a hope of affording it now.

Hope you find something that helps

 

[TheQ22]

I can tell you my method if you like?

 

[Sarahlynn]

I can tell you my method if you like?

I'd love to hear it!

 

[nerve]

The dive response is one of the few DBT-y things I actually managed to figure out.

 

[Sarahlynn]

The dive response is one of the few DBT-y things I actually managed to figure out.

View attachment 42951

Thanks!! I will remember this for my next one!

 

[Kike]

Este verano comenzó a sufrir ataques de pánico. Sé cómo se siente y me pongo en tu lugar, es una situación angustiosa y muy aterradora. Tengo mucho miedo cuando empiezo a sufrir de taquicardia, y luego sé que nada de eso me va a pasar, ya que soy joven, hago deporte y tengo una gran genética, sin problemas cardiovasculares. Pero se vuelve tan real e intenso que es difícil dominar la situación. Cuando empiezo a sufrir, me hago una pregunta sencilla. ¿De verdad voy a morir por esto? o ¿Realmente voy a tener un ataque cardíaco ahora mismo? Realmente cuestionalo y mantén la calma. Da un paseo si es necesario y sobre todo respira. Es malo pero es solo la mente.

 

[TheQ22]

I'd love to hear it!

Okay well let me think about how I can explain it to you, and then I'll message you some bits. It's my idea and might work, or might not, it worked for me - I've been reluctant to tell anyone about it for fear of it not helping anyone else, maybe it just clicked for me - or heaven forbid making things worse for someone, but basically it's 5 steps:
1) Understanding what's really happening (from neurology)
2) Reigning in bad feelings and getting them under control (from physiology)
3) Reducing as much as possible the number of times bad feelings and panic and anxiety appear (from mindfulness)
4) Taking control of them when they do appear, rather than them taking control of you (from CBT)
5) Re-programming your brain (from me :) )

It's very easy

The dive response is one of the few DBT-y things I actually managed to figure out.

View attachment 42951

That's similar to my step 2.

 

[BPD Barbie]

As scar as panic attacks are, they won't hurt you. The way I got over mine was to just let the attack fully wash over me and just sit through it it was uncomfortable and hard and took many many tries but after a while I realised it was nothing to be scared of and it wasn't going to hurt me. Probably some shitty advice but it worked for me at least.

 

[Sarahlynn]

Okay well let me think about how I can explain it to you, and then I'll message you some bits. It's my idea and might work, or might not, it worked for me - I've been reluctant to tell anyone about it for fear of it not helping anyone else, maybe it just clicked for me - or heaven forbid making things worse for someone, but basically it's 5 steps:
1) Understanding what's really happening (from neurology)
2) Reigning in bad feelings and getting them under control (from physiology)
3) Reducing as much as possible the number of times bad feelings and panic and anxiety appear (from mindfulness)
4) Taking control of them when they do appear, rather than them taking control of you (from CBT)
5) Re-programming your brain (from me :) )

It's very easy

That's similar to my step 2.

Hey, don't be afraid of telling someone something that might work for them. Maybe it will, maybe it won't. I have tried tons of things that is supposed to help "for everyone", but had no effects on me. Doesn't mean it won't help someone else!

Yours seems kinda labour intensive, and it scares me a bit at first glance, but I am willing to give it a try with some more instructions!

 

[TheQ22]

Hey, don't be afraid of telling someone something that might work for them. Maybe it will, maybe it won't. I have tried tons of things that is supposed to help "for everyone", but had no effects on me. Doesn't mean it won't help someone else!

Yours seems kinda labour intensive, and it scares me a bit at first glance, but I am willing to give it a try with some more instructions!

Labour intensive - no, no, no I'm the laziest person you'll ever meet. It sounds a lot, is super easy. Will jot some notes down and send them to you.

 

[Sarahlynn]

As scar as panic attacks are, they won't hurt you. The way I got over mine was to just let the attack fully wash over me and just sit through it it was uncomfortable and hard and took many many tries but after a while I realised it was nothing to be scared of and it wasn't going to hurt me. Probably some shitty advice but it worked for me at least.

Yeah, I already know they are not dangerous and that they can't hurt me. Getting them while just sitting at home doing nothing ain't that big a deal, but sometimes they show up when I actually need to get stuff done. And I'm terrified of getting them while I'm out, especially if I start dissociating. I honestly don't know if I will be able to get home safely if that happens. So I kinda need some kind of "first-aid kit" to help me deal with them while they happen. Sorry if I was not clear in my original post. Measures to prevent them is probably necessary as well though, it's just hard to get that kinda stuff done these days...

But thanks for the advice, I do appreciate it. And there are probably more than me with these problems here that could use your tip as well!

Este verano comenzó a sufrir ataques de pánico. Sé cómo se siente y me pongo en tu lugar, es una situación angustiosa y muy aterradora. Tengo mucho miedo cuando empiezo a sufrir de taquicardia, y luego sé que nada de eso me va a pasar, ya que soy joven, hago deporte y tengo una gran genética, sin problemas cardiovasculares. Pero se vuelve tan real e intenso que es difícil dominar la situación. Cuando empiezo a sufrir, me hago una pregunta sencilla. ¿De verdad voy a morir por esto? o ¿Realmente voy a tener un ataque cardíaco ahora mismo? Realmente cuestionalo y mantén la calma. Da un paseo si es necesario y sobre todo respira. Es malo pero es solo la mente.

Uhm my spanish is not good enough to understand all of this unfortunately. From what I can gather though, you are kinda describing exactly what I do not struggle with, like the fear of dying and the fear of heart problems. I appreciate the effort though. :)

 

[RealHumanBean]

Anyone here struggle with panic attacks? Do you have any suggestions on how to stop them/deal with them when they are ongoing? Especially when they turn into dissociating?

I have tried googling and talked to professionals. Problem is that I am, as always, not fitting "The mold" so difficult to find strategies.

I am fully aware I won't die. I know I am not having a heart attack. I know it is just ramped up anxiety that won't harm me in any way. Ffs, I'm suicidal, if having a panic attack would cause me dying from a heart attack, BRING IT ON.

It's getting bad now, like panic attacks causing dissociation and "urges" to do stupid things like throw myself out the window (second floor, I would be extremely lucky to not just get hurt in a stupid way).

Seems like dealing with them is all about them not being dangerous, but I already know that they're not. I still get them. Any suggestions?

Hey! I deal with panic attacks and will throw in my two cents. I had a really bad one the other day (hyperventilating, muscles locked up, unable to move, loss of vision) that lasted close to two hours; it was absolutely miserable and terrifying. I managed to send off a text to my sister as it was coming on, she called and stayed on the phone with me while i went through it. She conferenced in my mom and together they just stayed with me while it lasted. Without their presence, I am not sure if it would have subsided before i fully lost consciousness. My suggestion is to have a support network in place in case of emergencies (i.e. a panic attack coming on..). Have a couple people picked out that you can instinctively contact (no hesitation, just do it. people love you and they will be there to help you). I think it helps dramatically to have someone there with you (even if it's just a voice over the phone). If you don't have support contacts available to you, PM me and let's talk a little bit so i can know who you are, and i'll be your support person. I don't want anyone else to go through them alone.

 

[TheQ22]

Hey! I deal with panic attacks and will throw in my two cents. I had a really bad one the other day (hyperventilating, muscles locked up, unable to move, loss of vision) that lasted close to two hours; it was absolutely miserable and terrifying. I managed to send off a text to my sister as it was coming on, she called and stayed on the phone with me while i went through it. She conferenced in my mom and together they just stayed with me while it lasted. Without their presence, I am not sure if it would have subsided before i fully lost consciousness. My suggestion is to have a support network in place in case of emergencies (i.e. a panic attack coming on..). Have a couple people picked out that you can instinctively contact (no hesitation, just do it. people love you and they will be there to help you). I think it helps dramatically to have someone there with you (even if it's just a voice over the phone). If you don't have support contacts available to you, PM me and let's talk a little bit so i can know who you are, and i'll be your support person. I don't want anyone else to go through them alone.

I think the holy grail is to stop them from happening in the firt place, rather than deal with the aftermath.

A bit like heart attacks - avoid rather than deal with?

 

[Nymph]

Hey I have anxiety and I get panic attacks. I go to a psychiatrist and I have a few tips from her. When you get a panic attack try breathing into your T-shirt/a bag or something that you keep breathing the same air in and out. Because if you don't do that you might know that after a panic attack or during it you're all shaky and trembling and your muscles are moving even when you don't want them to move. Wish I could explain it scientifically but I'm not sure how to say it in English lol but breath into a bag basically. Then also download like an sos app that has breathing exercises and when you get a PA you can quickly pull it out and follow the expanding circle and breath along with it. Last but for me the most effective has been sos medication. I get benzos for my panic attacks and they help a lot. It's a small dose and can be used only when I get a PA but it calms me down

 

[I_love_to_bake]

Hey! I deal with panic attacks and will throw in my two cents. I had a really bad one the other day (hyperventilating, muscles locked up, unable to move, loss of vision) that lasted close to two hours; it was absolutely miserable and terrifying. I managed to send off a text to my sister as it was coming on, she called and stayed on the phone with me while i went through it. She conferenced in my mom and together they just stayed with me while it lasted. Without their presence, I am not sure if it would have subsided before i fully lost consciousness. My suggestion is to have a support network in place in case of emergencies (i.e. a panic attack coming on..). Have a couple people picked out that you can instinctively contact (no hesitation, just do it. people love you and they will be there to help you). I think it helps dramatically to have someone there with you (even if it's just a voice over the phone). If you don't have support contacts available to you, PM me and let's talk a little bit so i can know who you are, and i'll be your support person. I don't want anyone else to go through them alone.

Yeah, I second this! My last panic attack, I called a friend and it was very calming. Being totally alone can unleash my mind to crazy places.

 

[Sarahlynn]

Thanks so much for all the replies guys, you are the best.

Unfortunately, involving someone else when i panic is not an option. I have had panic attacks with my family before and for me it's just way worse. I don't want them to worry and it just makes me feel more of a burden than I already am. And I worry that if they see me dissociating they will think I am going crazy and have me admitted. I can maybe try to reach out here next time, but I am not sure if I will be physically able to write something coherently.

Edit: forgot to write that I am also avoiding contact with everyone now as my CTBing draws near, so that alone will make me not able to reach out to anyone atm.

I feel like an ungrateful jerk for dismissing most of what you guys say when you are trying to help me. I'm sorry. But I will definitively try the ice cold water technique and breathing in a bag next time. Fingers crossed it will help!

 

[LittleJem]

I've heard Benadryl can help panic attacks. If you look online you will find people saying that:

Can You Use Benadryl for Anxiety?

Interested in whether you can take Benadryl for anxiety? Learn more about whether this is a good idea and explore other over-the-counter medications for anxiety.

www.verywellmind.com

There is also some research into taking Inositol, which is a natural sugar. That is worth a try - it is quite cheap and very safe. I am rubbish at taking anything consistently, so you would need to ensure you took it consistently and gave it a fair chance.

 

[RealHumanBean]

Thanks so much for all the replies guys, you are the best.

Unfortunately, involving someone else when i panic is not an option. I have had panic attacks with my family before and for me it's just way worse. I don't want them to worry and it just makes me feel more of a burden than I already am. And I worry that if they see me dissociating they will think I am going crazy and have me admitted. I can maybe try to reach out here next time, but I am not sure if I will be physically able to write something coherently.

Edit: forgot to write that I am also avoiding contact with everyone now as my CTBing draws near, so that alone will make me not able to reach out to anyone atm.

I feel like an ungrateful jerk for dismissing most of what you guys say when you are trying to help me. I'm sorry. But I will definitively try the ice cold water technique and breathing in a bag next time. Fingers crossed it will help!

That is okay! I do the same thing. I intentionally shut people out because I don't want to transfer my suffering onto them, especially people i love and care about. My therapist has to work really hard to help me understand that "protecting" my family from myself is counterproductive because it is damaging me, which is not what my family wants. Other people have way more (mental) resources than we have available for coping with suffering, and it is both okay and necessary to allow them to help. I hate it too; I absolutely do not want to involve anyone else in this misery, but if survival/recovery is the goal, then you must allow people to help. Try as hard as you can to let go and allow people to help. I'm offering again to be a panic attack lifeline if needed; it can be easier to let non-family assist because the mental block of not wanting to hurt them isn't as strong.

 

[Sarahlynn]

That is okay! I do the same thing. I intentionally shut people out because I don't want to transfer my suffering onto them, especially people i love and care about. My therapist has to work really hard to help me understand that "protecting" my family from myself is counterproductive because it is damaging me, which is not what my family wants. Other people have way more (mental) resources than we have available for coping with suffering, and it is both okay and necessary to allow them to help. I hate it too; I absolutely do not want to involve anyone else in this misery, but if survival/recovery is the goal, then you must allow people to help. Try as hard as you can to let go and allow people to help. I'm offering again to be a panic attack lifeline if needed; it can be easier to let non-family assist because the mental block of not wanting to hurt them isn't as strong.

Yeah, my goal atm is survival until I CTB, will happen sometime with in the coming year, so I will try to keep my distance as much as possible.

I really appreciate you offering to help me like that, you are a good person. I will keep it in mind for my next bad round, and try to reach out if I feel in need. Thank you.

 

[CuddleHug]

I second the dive response suggestion, it actually does wonders. When they taught me about it I was admitted to a ward and we measured my heart rate during a test run. I went from 140 bpm to around 80 in seconds. Crazy. That alone convinced me that it could help against panic attacks, because it has an immediate physical response. Your body literally shuts down everything not necessary to survive.

Once you remove the cold water from your face, you'll quickly come back to normal, but the panic attack will hopefully have calmed down a lot or even subsided.

Make sure to try it when you're feeling good, so you know what to expect and how you like to do it. I prefer icy water in a plastic bag to put on my face. It's important to hold your breath, so filling up the sink and dipping your face might be faster and easier in a crisis situation.


As for other tips, I have one that is my backup strategy. Breathing exercises. Namely, the one where you slowly breathe in, tense up all your muscles, breathe out and release. Repeat over and over until you have calmed down.

There are other good exercises, but I don't want to recommend anything I haven't tried myself and know works for me. An advantage of breathing exercises is that they require no prep or tools to do, you can just do them on the spot.

 

[mathieu]

I find antidepressants prevent panic attacks for me. Currently on 40mg fluoxetine.

 

[Sarahlynn]

I find antidepressants prevent panic attacks for me. Currently on 40mg fluoxetine.

Wish they did for me. I'm treatment resistant, so have tried all common classes of ADs, several combinations, as well as combinations with antipsycothics. The latter had some effect, but made me a walking zombie even on low doses, so not a long term solution. Awesome that they help you out though, and it's great advice for anyone else reading this thread looking for help!