Just had a horrible panic attack whilst shopping

[Lampenme]

I couldn't breathe with my mask on. I'm not a covidiot at all, work in a hospital wear my mask all the time but I just couldn't get any air in and started hyperventiliating and going dizzy. DD was hassling me the whole way around the shop, it was busy and hot and the more i couldn't breathe the worse it got. I ended up ripping my mask off for 5 mins and gasping for air.

I feel so panicked it will happen at work tomorrow and i won't be able to take it off. Any words of advice?

No but have an arm round the shoulder.

That initially read as an ATM round the shoulder!

Sympathy but no advice sorry.

For this whole time i've been wearing a mask when in shops/doing school pick up/DCs clubs ect.. No issues (apart from trying to remember to take it/actually put it on).

Just lately though i keep getting the feeling that i really need to rip it off and just gulp air in. I have no asthma or breathing issues. I'm thinking so much about getting the mask off that i'm forgetting half the stuff i've gone into the shop for. Why now suddenly??

You can get little bridges to put inside the mask to keep it away from your mouth, would that help? Some of my masks are worse than others and seem to suck inwards with my breathing like I'm wrapped in cling film. Quite unpleasant. Or was it not that issue at all?

I also find the same thing, after a while wearing one I feel quite breathless and when I take it off it’s like a flood of air gets in to my lungs. It’s such a relief. I know it’s technically medically impossible that it is impacting my breathing, but it feels like it is. I have no asthma or anything.

No advice, just sympathy!!

Have you experienced panic attacks before? If not, do a Google for "grounding" techniques. These can be based on distraction or breathing. My favourite is 5-4-3-2-1. Depending on your job, you might be too absorbed in tasks for the panic to set in. It sounds like a really stressful shopping trip. I've felt simialr recently. More so than before.

The trick with a panic attack is to steady your breathing. If you can do that it slows your heart rate and steadies the other panic symptoms such as shakiness and sweating. It will help to keep your thoughts clear. Breathe in and out slowly, focusing on feeling your chest slowly rise and fall.
Then ground yourself by engaging your senses.
Name and describe:
5 things you can see
4 things you can hear
3 things you can touch
2 things you can smell,
1 thing you can taste.

If you need to take your mask off to do this then do.

Also, the problem with panic attacks as they become something you fear which makes them worse. It’s trying to think of it as something that will pass. The more you fight it the worse it becomes. Just allow it to take its course.

Hopefully some of this helps.

I feel for you. Hope you are okay

I can no longer go shopping because the combination of everything in there causes panic attacks.

I agree with the grounding techniques mentioned above - I do 5 things I can see, 5 I can smell etc.

Good luck at work tomorrow I’m sure all will be fine

I have a few different reuseable masks, but two of them really make me panicky. I'm perfectly fine all day at work in a surgical mask.

Take it off before your breathing goes.

I had to switch to visors in August after several episodes, and it takes less than a couple of minutes for me to trigger.

I've also had an incident with the visor after less than 5 minutes in a hot, stuffy pharmacy despite having immediately removed extraneous clothing.

I think it's got worse because of the discrepancy between outdoor and indoor air quality and differences in humidity.

While I generally wear a visor in indoor spaces, I don't attempt it at swimming as the humidity is unpleasant enough and it's simply not worth the very high risk of triggering there as it's already a sensory assault.

The more sensory and processing stuff going on in the environment, the worse it is. The one place I still wear a thin buff for is the osteopath as I can shut my eyes and zone out and it's quiet and calm (and it slips off as I roll over and get some fresh air).
I've heard of a few people struggling in public places like supermarkets when they cope fine at work.

You need to read dr claire weekes. self help for your nerves. it is a simple 4 stage approach and honestly it is a game changer. .I know from experience.

I do sympathise. I feel like I'm inhaling stale smelling fabric and my glasses are permanently steamed up.

Thank you all. Yes I suffered terribly with panic attacks in my twenties but haven’t had one for years. It feels exactly like breathing in dry hot stale air, with a horrible air hunger in my lungs. I know it isn’t possible, I know oxygen doesn’t drop wearing one but it’s like trying to breathe in thick syrupy air

I empathise. I traveled on the Tube today (to work) for the first time in months and I felt like this after walking up and down the stairs. It worried me as I’ve been fine with masks usually. I like the ‘5 things you can see etc’ and will try that.

@theresagiantonthebeach - thanks for the suggestion. I will look into that.

It happens. It's not unusual or special or weird. The worst thing to do is focus on it. There's no need to.

I got a brilliant piece of advice once, when I was worked up about something. It was just one word, but I often think of it in times of trouble: Forget.

After some info from a pp and some searching on Amazon I've just ordered these:

10PCS Face Mouth Protection, Transparent Plastic FaceVisor with Adjustable Elastic Band, Anti-Fog and Anti Splash Catering Protective Visor for Hotel Kitchen Restaurant Supply https://www.amazon.co.uk/dp/B08DD71HMT/ref=cmm_swrrcpapiii_fB-1FbKM8S09S

I understand op. I don't have panic attacks but after about 10-15 mins I do get uncomfortable wearing masks and find I have to readjust them a lot. They make me feel claustrophobic.and a bit itchy