Panic Attack

[gingerscot]

Had a really scary experience last night driving home. I have to go through a tunnel, have been doing so twice a day for about 8months now with no issues. Last night as I drove into tunnel I suddenly felt like I had to get out. I couldn't breathe, heart was racing, realised I was starting to hyperventilate and feel lightheaded. No where to stop and pull over in the tunnel. I managed to talk to myself, told myself to get a grip and breathe, turned air con up full and grabbed a handful of sweets. Managed to get out the tunnel, and then felt fine. Went to the gym and did my usual Combat class. Felt ok the rest of the night, but started to get panicked when I thought about it potentially happening again. Not scared of the tunnel if you see what I mean, but scared that I'd panic again - at least I assume I was experiencing a panic attack?

This morning I went to gym in the morning, and drove through tunnel afterwards to get to work, I did feel a mild panic as I went in, managed to distract myself with the 7x table and air con up high but could feel the anxiety building up in me til I was out. I'm sitting here now dreading the drive back. It's so odd, I know I'm scared of the tunnel, I'm scared of feeling the way I did again. I'm trying to tell myself it's all fine. I've been in the tunnel hundreds of times feeling fine, so the chances of feeling fine are far higher than an anything else. But I can't shake this feeling. What's happening? Anyone any advice?

[Funnyfishface]

Hi gingerscot

Well done for driving through again. It does sound like a panic attack. The good thing is that you are facing it and not avoiding. You have done everything right by distracting yourself.
Your body is telling you that you had a threat of danger when you went into the tunnel and your brain is reminding your body every time you go into the tunnel there is a potential danger, of course the danger isn't real but your body doesn't know that.

Just keep going through. The more times you do it the easier it will be. You have coped with it brilliantly. Well done

[DoesBuggerAll]

Ginger scot - well done for going back. Please please please keep on using the tunnel. DO NOT avoid it. Avoidance will increase the fear but so will trying to fight it. Go back to the tunnel, accept that you may be afraid. Tell yourself that it is ok to be afraid. Try not to use distraction techniques as they most likely wont help. Don't face your fear like something that had to be braved, just accept it. Finally don't allow yourself to feel too relieved when you exit the tunnel since your elation at having beaten the fear will only serve to reinforce it since your body will sort of crave the feeling of relief and it may increase the chance of panic next time. Just tell yourself a muted well done and try to accept the fearful feelings and the physical symptoms they cause. Acceptance is the key. Accept your fear and just try to observe it, label the feelings and thoughts that occur. If you do that the fear will diminish.
You must tackle this now before it gets out of control. Oh, make sure you eat and sleep well, as well.

[TheOrchardKeeper]

Is there anything going on in your life that is causing stress or worry? How are you overall?

[Bumble74]

There are some really good relaxation techniques for anxiety and panic attacks. I have to use them why I fly on a plane!

Next time you're approaching the tunnel, take a deep breath and hold it for 2-3 seconds. Then, as you're exhaling, do it slowly and count for about 5-7 seconds. Repeat this until you find the anxiety disappears.

Also monitor the thoughts that are entering your mind as you start to feel anxious. CBT is a good technique where if you monitor the thoughts (which is what controls your feelings), then you can challenge them.

Let me know how you get on!

Bumble

[DfanjoUnchained]

Always fight anxiety, or it grows. So if you avoid the tunnel, your anxiety on one will grow if you ever go through one again. So good on you for doing it again.

Distraction and breathing techniques are great.