Please help- panic attack

@forsucksfake I have a friend who says exactly what you said regarding diet making all the difference. She follows a similar diet to yours.

I understand that. Sometimes the only thing that helped with my breathing was excersise. I found I was holding my breathing and even if it was just star jumps it was forcing me to breathe. Have you got anything on tomorrow, can you just right it off and do the bare minimum.

I used to suffer from panic attacks day and night. Terrifying. I understand what you are going through.

I hesitate to post this for fear of coming across as some kind of crank, but here we go:

What worked for me: a diet of healthy animal fats, meat, fish, vegetables, minimal fruit, and some nuts. Basically, a blood sugar lowering eating plan with minimal carbs. No bread/rice/pasta/root vegetables or sugar.

I know it may sound insane, but that is what helped me. 9 years ago. Once the attacks stopped, they never came back.

My eating is not as strict now, but I monitor my blood sugar levels. I try to eat protein before treats to slow the release of sugar.

Recently I was at an exhibition of an artist who is epileptic and her description of what she felt when an unavoidable fit was coming on was exactly what I experienced with panic attacks. And then I made the connection! The ketogenic diet was originally recommended as a way to help people with epilepsy. It wasn't about weight loss.

So as insane as this may sound, you might want to try eating a ketogenic diet )or as close as possible) to stabilise your blood sugar.

I really hope you find help out of the panic attack nightmare.

Try the 4 square breathing. Breathe deeply for 10 seconds, hold breath for 10 seconds then breathe out slowly for 10 seconds. Repeat until you feel calmer. Also find a focal point in your room and fix your gaze as you breathe.

For the long term, I’d recommend an anti depressant (if the panic attacks are a regular thing) and/or a rescue medication (Xanax or klonopin) if they’re occasional
or for extreme attacks.

My son suffered from debilitating panic attacks and does CBT and ADs and it has made life worth living again.

https://m.youtube.com/watch?v=hvOgpzRJxJg&pp=ygU1bWljaGFlbCBzZWFsZXkgc2xlZXAgaHlwbm9zaXMgYW54aWV0eSBhbmQgZGVwcmVzc2lvbiA%3D

There are longer ones, but when anxious I prefer short. He is my favourite but you may have other preferences.

Sometimes I have to do the heavy duty meds when I feel like this, but also chamomile tea helps, along with rescue remedy. Sometimes it's also the action of doing these things. I also started vaping CBD about a year ago, I probably shouldn't be recommending it, but I don't vape normally and often I don't do it for several weeks or even months, again the action seems to help and I only use it at bedtime.

Filling your mind with anything is a go to, even if its utter crap on the tv or phone. Sitting doing nothing but thinking can be torturous

Do you mind if I ask whether your are single? I've found it harder without that constant comforting presence in the house, sometimes it's just the distraction. Nothing is unsurmountable and these feeling won't last forever.

CBD will help you. Take some. Within 10 minutes you will feel your body relaxing.

Two things help me in this situation. Firstly, acknowledge that it is an anxiety attack. The pains, breathlessness, being unable to swallow etc. It's all your bodies response to the anxiety running through your body. You are OK. You are safe. It's just tricking you into thinking you are having a serious medical episode. You aren't. You can breath and you can swallow. There is nothing medically stopping you.
Secondly, distractions help me. Sorting something out or fixing something. Sorting out the 'junk drawer' finding the super glue and fixing that thing I've been meaning to glue. Sorting out the sock drawer and putting the pairs back together or folding all your underwear in the drawer nicely. Anything that distracts and gives a little sense of accomplishment. Anxiety is losing control. So Sorting something out, gives you back that feeling of control until the attack is gone. In that moment, fully commit to having the neatest cutlery drawer you've ever had. It sounds bonkers, but it works. I got myself through some horrible attacks this way. I haven't had one for years, as my drawers could testify 🙈 Feel better soon 💐

Try alternate nostril or box breathing... or just count breaths backwards from a random number

How old is your LO? I find having someone else’s breathing to follow really helpful when I’m panicking. Could you put some headphones in and listen to a podcast or an audio book whilst lying down?

Try and take off any pressure about falling asleep. Focus on what you’re listening to - something funny works well for me.

Not sure on CBD cream I'm afraid. Given it's topical I doubt it will help.

Try the sorting game. Maybe look for Stardew Valley too. Again, it's something utterly low stress with no build-up or pressure that you're looking for. Just sweet & mundane & brainless.

You can deal with the practical stuff of getting support tomorrow, for now you just need something to distract you

I’d probably not use a screen if you can avoid it - the light will mess with you sleeping.

I don’t know about CBD I’m afraid.

keep breathing, only concentrate on the sound and rhythm of your body and your baby’s. Keep going. You will get through this.

You will be OK as you go off to sleep.at first, you even imagine you won't wake up! Your breathing will stabilise as you tire.

@Cosycardigans Your anxiety will tell you absolutely everything you don't want to hear, true or otherwise. Anxiety is a vicious little twat that knows every button to press & will do so relentlessly. It also loves a mum.

I put off starting my sertraline for MONTHS cos I was scared of it making me worse. There is an initial few weeks of adjusting which can be weird but it's worth it. But your GP is the best person to talk to about that.

Another thing that helped me at my worse was tea with a good amount of valerian in. I'm not into herbs etc as a rule but this really helped (Sleeptime extra, was the one I used). Might have been in my mind cos I NEEDED it to help, but I really don't care, cos it did.

Do you have music you like that makes you feel calm? I’m one of those for whom heavy metal helps me breathe slowly and easily if I’m stuck in panic attack mode. Any music you like might help soothe you.

Hyperventilating is extremely frightening when you first experience it. Anti depressants helped me years ago. Problem is, I'm addicted. Weaning off them has never worked, for me.

Antidepressants aren’t the only option. There are other medications they can offer like beta blockers or (short term) benzos.

there are also herbal remedies that might help, and therapies that can give you coping mechanisms.

But that’s all for tomorrow. Right now you just need to calm your body and mind enough to sleep.

And yes what @Bingbangbongbash says - it feels horrendous right now I know but you will get through this and you will be absolutely fine. I find that can be a really helpful mantra.