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Original poster

Coping with panic attacks

22 replies

PumpkinWitch · 21/07/2021 22:04

Does anyone have any good advice on how I can manage them better. I have been having a lot recently and I squeeze my hands together so much I regularly injure myself.

I want to be able to help myself get out of them before I get hurt. I also have chest pain so bad I feel like I am having a heart attack.

Has anyone found anything that helps?

OP posts:

RLOU30 · 21/07/2021 22:25

This is weird I’m on mumsnet to distract myself from my current panic attack and have seen your thread. You are not alone. I suffer terribly, every time I’m certain that this is the time it’s a real heart attack. I used to pace around the house desperately but now I sit still and listen to a YouTube video which helps you breathe your way out of one, and although it doesn’t always work, it does make some difference. I also try to read, and name objects I see out loud.
God it’s so hard isn’t it

Original poster

PumpkinWitch · 21/07/2021 22:32

I am just pleased not to be the only one. Once I calmed down I managed to do some yoga and it did make me feel better but it is hard to get to that stage.

OP posts:

AngryPrincess · 21/07/2021 22:34

Meditating regularly really helps me. Just a 10 minute or even shorter meditation can help.

Original poster

PumpkinWitch · 21/07/2021 22:48

I will try the you tube video on helping to breathe your way out of one. I am quite fugitive but I will have a go at meditating as I have heard a lot of good things.

RLOU30 I hope you are feeling a bit better now.

I have just read the I fancy Dominic Cummings thread and it has made me feel a bit better because however much of a mess I am at least I don’t fancy him.

OP posts:

LapinR0se · 21/07/2021 22:54

Oh I’m laughing out loud at your Dominic Cummings comment
What helped me with my panic attacks:
Therapy (CBT)
Sertraline
Beta blockers

ThatOtherPoster · 21/07/2021 23:03

Do you know why you’re having them? Mine were a symptom of perimenopause (aged 47). I got HRT and they’ve stopped.

You have all my sympathy. They’re terrifying.

ThatOtherPoster · 21/07/2021 23:04

I had one on the side of the road once and a passing woman (who was amazing) called the ambulance! I was convinced it was a heart attack or stroke. Convinced.

The ambulance people said they get called up 3 or 4 every day.

DownWhichOfLate · 21/07/2021 23:10

Try the 54321 method:

Look around you. Find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and one thing you can taste

DownWhichOfLate · 21/07/2021 23:11

Or look at grounding techniques. Things like slowly tapping with one finger. Slows your breathing.

Popcornbetty · 21/07/2021 23:14

Running my hands under colder or stepping outside helps me massively. I think the sensation makes me centre myself and reminds me of my senses.

Popcornbetty · 21/07/2021 23:15

cold water* that should say

Popcornbetty · 21/07/2021 23:17

When they were really bad i splashed it on my face as well. I also find distaction is essential and to accept you might have one. Accepting it makes it alot easier as the fear of one coming on is the worst thing and a huge catalyst.

CrackOnOrGoHome · 21/07/2021 23:30

@DownWhichOfLate

Try the 54321 method:

Look around you. Find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and one thing you can taste

I was going to suggest this. Also, be aware of your breathing - slow and deep as when you have a panic attack you breathe fast and shallow so you need to regulate the oxygen intake. Long term, anti-anxiety (Citalopram) and CBT may help.
Do you want to talk about what triggers your panic attacks? We may be able to reassure you.

CrackOnOrGoHome · 21/07/2021 23:32

Depending on where you are and who you are with walking helps - it gives in to the fight or flight response. Good luck OP, panic attacks are awful while you are in the midst of one.

wheresmymojo · 22/07/2021 00:03

40mg of Propanolol...

It's non sedative, not addictive and can be taken as and when needed rather than everyday.

It takes away the physical symptoms of anxiety/panic attacks so that you have a clear head to deal with the actual root causes

XenoBitch · 22/07/2021 00:06

Square breathing. Breath in for 5 secs, hold for 5, breath out for 5, hold for 5.... and repeat. If I can recognise the early signs of a panic attack, this can hold them off.

AlmostSummer21 · 22/07/2021 00:16

Hearing how others suffer terribly, mine were/are only mild. But if I feel one coming on I go outside & most of the time that's enough.

I only really had them in relation to being locked in, it's not so much claustrophobia (because I'll willingly go into small spaces) it's the fear of being locked in (even in totally safe places I'll start to panic if I can't open a door for any reason)

Ones not related to being locked in only came on after my Dad died. Then I hadn't had one for a long time until the first lockdown & the fear of being locked in (like in China) even though my rational brain knew it wouldn't happen in the U.K.)

But again, luckily going outside always helps me.

I hope it helps you snd I hope you stop having them. 💐

Original poster

PumpkinWitch · 22/07/2021 05:52

I am having them because I have been in an abusive relationship and I’m getting divorced. I find it really hard to be assertive and I had to stand up for myself at work and I managed to do so without crying which was really good but I have been having panic attacks since yesterday.

I think the cold water thing would work better for me than looking round and naming objects as it is more physical and I do struggle with a lot of the grounding techniques that other people use.

I have been prescribed propanol in the past and it did help me. Drs seem reluctant to give it as a prescription.

OP posts:

RLOU30 · 22/07/2021 08:10

Propanol can be helpful in that it

RLOU30 · 22/07/2021 08:15

Posted too soon

.. Slows your heart rate down but it can cause your blood pressure to be quite low if your on a high ish dose regularly. I had to stop taking it for this reason as I passed out a couple of times and felt quite poorly. Taken occasionally it is a helpful aid but my panic attacks at that time were daily.
Hope you managed to have a good night sleep OP and sorry to hear what you are going through x

Stuffragette · 22/07/2021 08:48

I use the clear fear app. It's good for anxiety and has a immediate help for anxiety button that has a breathing exercise. I also sit and wait for it to pass repeating to myself 'I'm not going to die, this will pass'. It's taken a lot of therapy to get to that point. Oh and drugs!

Popcornbetty · 22/07/2021 09:46

*'40mg of Propanolol...

It's non sedative, not addictive and can be taken as and when needed rather than everyday.

It takes away the physical symptoms of anxiety/panic attacks so that you have a clear head to deal with the actual root causes.*

It doesn't necessarily take away all the physical symptoms of a panic attack but does lessen them. At my worst i still had a panic attack even with this but it was shorter and abit less intense but still bad. I obviously needed a stronger dose but didnt want to increase it and lower my resting heart rate too much. I found the best thing that helped me was acceptimg them as mine were caused through sleep deprivation/post natal panic disorder and were nocturnal. I haven't had one in months but always accept i could have one as once you suffer from them they can come back with stress/anxiety. I found when i fought them it was a losing battle as you don't mentally relax and that triggers them.

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