Sense of impending doom/dissociating on a busy train

[inablindpanic]

Been out all day with friend, had a v difficult/deep conversation but I’m left shattered and with a horrible sense of impending doom like Ive never had before . I’m on train home and keep feeling something horrible is going tk happwn. I’ve got an hour and twenty minthes yet . Don’t know what to do . Am disorientated as facing backwards and jr being so dark outside too .

Do you normally have anxiety?

Could be adrenaline from the conversation?

I do yes, am on propranolol which I‘ve taken . Keep thinking I’m going to be sick or pass out .

Hand hold from me. I get this when I’m very stressed. Try to take a walk down the train and see if there’s a forwards facing seat. If you have headphones pop them in and find something easy to listen to. Anything to ground you, I really like the Horne Section podcast for a bit of silliness. If there’s a conductor on the train but no spare seats ask if you can pop into first class. Last time I did it was only a tenner to upgrade my ticket and it was a much more peaceful journey

I sounds like it could be anxiety, due to the circumstances. I had the sense of impending doom after being ill with covid, and I've since learned it could be a sign of blood clots, so I do understand how scary it is, especially if you've never had it before, there really is no other way to describe it.
Could you go for a walk to the buffet car to get a drink, this might help with your disorientation?

There is a conductor yes, I’ll ask them for a hand at the next stop .

If you’ve felt like this before @inablindpanic remember it passed last time. Keep talking to us if you need a distraction.

IME once your adrenaline is up (as it will be after your difficult day) then you just have to let it wash through and expect that you'll feel crappy until it does. Plug your headphones in, breathe and this too shall pass (or won't - I had a panic attack on a busy commuter train the other day and spent 20 minutes sitting on the floor gasping whilst everyone else pretended that nothing was happening!).

Will try counting people . I’m scared if I move I’ll pass out . Im not sure how im going to get off this train in an hour and get home tk my own house .

If you've got built up adrenaline you need a bit of exercise or your body will internalise the anxiety and you'll feel those physical symptoms. Can you get up and stand for a bit/ walk to the toilet etc. That stress has got nowhere to go right now with you sitting down.

I ended up shaking when we were speaking and kept getting feeling that j wasn’t really there . She’s a lovey lovely friend and it was a completely needed conversation but I’m shattered now

Hi! I’m a professional panic attacker (or I used to be) ha!

Don’t worry, this feeling is transient and will pass.

We don’t fight anxiety/panic, we let it burn itself out - which it will.

Although it feels dangerous, it isn’t. Its a false alarm signal in your brain due to high stress.

You are safe.
This too shall pass.

Please do get checked out by your GP as soon as you can, or ring 111 if you really need to (or ask the train conductor for help). It might be anxiety, or it might be something more physical.

You need to really try and distract your brain for a little while. It's telling you you're in danger when you're not.

I count backwards, slowly from 100. But I imagine myself drawing or painting the numbers. I change it every time. My favourite is imagining a really chunky marker pen drawing on fresh clean pages. A new page for every number. Choose your colours and really imagine the numbers being formed. It's a much more focussed way of counting and a great distraction technique.

You WILL be ok.

Deep breaths 💐

You are safe

Take a slow deep breath in for 5

You are safe

Breath out for 5

Repeat

Tell us what you can hear, see, touch, smell OP.

Can touch table, my handbag, my coat, my top, my phone case

Can hear conversation behind me, train moving, someone’s luggage rattling, music in my headphones

Can see girl on front of me typing on laptop, my bags, man opposite texting, train, lights occasionally outside

can smell my perfume, someone’s McDonald’s, train smell iyswim

it’s getting off the train in an hour I’m worried about , will flag conductor down and ask for help

What a horrible feeling it is. You're doing well reaching out and getting help. Hope it passes soon.

@inablindpanic
Slow your out- breath.
breathe in for a count of five, but really slo- o- o w your breathing out.
It actually helps steady a racing heart.

It’s a nerve attack as Dad used to call them- They pass with having a run ( not possible on a train! 🙂

OR by really slowing your out breath.

I had a phenomenal panic attack once, and a kind woman advised this slooow out breathing ( Or breathing into a paper bag, but that can look daft in a public place)

You will be ok.
Flight or fight response.

As it eases, your muscles that you are probably holding ridgidly will relax, too.
😮‍💨

@inablindpanicI had a mega panic attack onna night train from Nice to Calais
My poor son was saying “ It’s alright, mama” ( aged 7)
It mercifully passed off, but in a compartment with four strangers, Not my finest moment 🙂👍

Lots of good advice aleady.
When i feel like this i try counting backwards from 100 to take my
mind off it.
Would it help to get to the loo so you can splash water on your face and collect your thoughts ?
It's a horrinle feeling.

You’re very capable.
You know what’s going on.
You’ve asked for help.
You’ve been able to work through your senses.
You’re able to flag down a conductor.
I know this feels horrible, but you’ve got this.

Have you tried tapping before? Look up “Brad Yates panic attack” on YouTube, he has a few videos that might help.

You’re doing really well OP, I’ve been there and it’s a horrible feeling. I promise you you’ll be okay and you’ll be safe at home soon. Try to tell yourself the anxiety is separate to you and you are the one in control