Is this a panic attack?

[StarcourtMall]

I kind of got caught out gossiping at work today. I fessed up some of it to my manager and he was fine about it, but I didn’t tell him everything (although nothing I said was terrible, just a vent to the wrong person).

The problem is that my body has just reacted so badly. I feel sick, my stomach is in knots, my head hurts. Every now and then I start to shake and sweat. I couldn’t eat dinner. I had a really stressful weekend with COVID worries and family stuff after a couple of months of feeling ‘near the edge’ and I just feel this minor thing has tipped me over.

I feel paralysed. Incapable of doing anything now or tomorrow. I just want to curl in a ball and die.

I’ve never had anxiety or depression or panic attacks, but this is just awful. What can I do? I can’t face my kids tomorrow, never mind work. I just feel like I’ve got nothing left in the tank. Does that make sense?

Can anyone help calm me down?

Whatever it is, your body is telling you to have a break

Be kind to yourself and focus on breathing slowly and deeply

That sounds tough. As you said you have had a really stressful time with Covid and family time, and it sounds like you needed space. Did work provide that in some way?

Either way it's not surprising that having something else cause stress has proved to much. You're body is telling you that. For what it's worth it will blow over in work and probably just need time.
It's a tricky time at the moment. Family stress is tough at the best of times but during Covid, and with kids... And now with extra work drama. You're doing great just to be getting through it.
Try and get some space for yourself. Maybe the is someone to mind the kids or maybe a partner. Just go for a walk and as 'flatcoke' said take some deep breaths.

That’s how anxiety feels for me. I work with a bully and every time we have a confrontation I feel like that, mostly because I will not rise to it or answer back (she’s my line manager). It’s pent up feelings. Try and have a cry or a scream and let it out.

Thanks. I’m a little better now, but still have that constant churning stomach and feel incapable of dealing with anything. I’m sleeping okay, avoiding alcohol and went for a run yesterday, so I’m trying everything to make it go away. It’s so horrible. I just want to hide under the duvet.

I don’t think it’s a panic attack as I think they pass fairly quickly but it definitely sounds like you’re experiencing anxiety. You need lots of self care and it will pass. Look after yourself

Good morning. I think it sounds like anxiety. You need to take your foot off the pedal to allow your body a rest. This doesn’t have to be a long extended time. But you must listen to what your body is saying. Panic Attacks feel like you can’t breathe and you feel threatened that you will die from it.
Hope you feel better soon💐

Look up dr claire weekes. ....her books may well help you.

Grounding exercises might be useful (listing the things you can see out loud can help “anchor” you and bring you back to your surroundings if you’re lost in a panic attack).

Breathing exercises, in through your nose for the count of 7, hold for 2, out through your mouth for 4. Repeat until you feel calmer.

Accepting that you feel anxious and panicked will also help. Sometimes people refuse to accept how they feel and that can cause it feel even worse because then you’re anxious and panicking and beating yourself up for how you feel on top of everything else.

Eat and drink, even if you don’t feel like it. When we eat and drink we tell our minds that there’s no danger around.

If your stomach is in knots and your chest feels tight I strongly recommend sitting down with a cuppa and something you find relaxing. Every time you feel your mind straying, tell yourself that you’re not thinking about x problem until x time, right now you’re relaxing.

None of this will work within a day. It takes practice and time, but it is worth it if you’re struggling right now. If you’ve started to feel anxiety and stress where you didn’t previously, acting early to deal with it can help prevent it getting worse and taking over your life.

(I’m not a counsellor or a doctor, but I’ve been through years of anxiety, stress, panic attacks and generally feeling like I was dying because of the physical symptoms I get with it. Above advice has helped greatly the last few months)