In asking for help with anxiety/panic?

[clothbith]

I very occasionally suffer from anxiety. I'm having the mother of all anxiety attacks today. It's the 4th July and the big town parade today (in the States) and I actually cant get it together to take ds (5).

We're going away tonight and I've got so much to do before then. There's nobody around to help today.

I think I might be on the verge of a panic attack, I'm not sure, I've never had one before.

Please can anyone give me any tips on how to calm down? I don't know what to do.

Posting here for traffic.

I think it's pmt related. And the going away. And can't stand to see a big crowd of people on my own with ds. It's never been this bad before. I feel fluttery and desperate

So don’t go. It’s not compulsory is it.

Make yourself a drink, turn on some soothing music and practice breathing exercises for a while. Or Yoga. Turn off your phone for 60 minutes. The world won’t end.

Hope you feel better x

Don’t go to the parade, there’s no point going feeling how you do. Focus on your breathing, breathe deeper than you normally would for a few minutes as that should help.

what is it your anxious about, anything in particular?

Talking here means you are not alone
Make lidt of small jobs you can tick off to show progress.

Try downloading the Headspace app and spending 20 mins practising mindfulness, it really calms me down and helps my anxiety. Sorry you are having a rough day

Anyone else who could go with you like grandparents or a friend or go instead of you with him?

Thinking of people as individuals rather than a group helps, some of them will be as anxious as you.

If really can't manage it don't go. Hope you feel better soon. Maybe put some music on.

Go to this site www.excelatlife.com/mp3/panic.mp3

It’s a panic attack assistance audio and it’s been a life saver!

Anxious about not going and failing ds. Anxious about things not being clean.

Try ‘grounding’. Sit in a comfy chair and breathe in through your nose, pushing out your diaphragm as you do so. Then breathe out, letting your diaphragm relax and feel your body sinking into the chair. Focus on all the points of contact between your body and the chair. Do this until you feel more relaxed.

The audio was really helping until the dog threw up. I e made myself a cup of camomile tea and put the tv on for ds. He was listening to the audio too and doing exaggerated breathing in my ear which wasn't helpful

I usually get upset about things being clean when I have pmt.

Today it's compounded with having so so much to do and being on my own. Poor dh, it's the busiest work day of the year for him and he's had to deal with me freaking out on the phone.

Everything is so bright. Like the whole world is shiny. Wtf is this? I feel like I've done LSD or something.

Try a grounding exercise. Deep breathing
5 things you can see,4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste.

Thank you all so much. I did everything suggested and I'm feeling so much better now. The world is still a little bright and shiny but I'm out of the house at least.

I'm feeling so much better also after hearing that a friend of mine (I don't know her so well, we only see each other once a year when she's here for a couple of weeks) also didn't take her 5 year old dd as she was also having an anxiety attack! Having someone to share the shit Mum guilt with us really easing things!!

Thank you so much vipers. Mumsnet really is bloody amazing sometimes, I don't know what state I would have gotten in to if I hadn't posted. Looking at my Apple Watch, my heart rate was up and down like a yo-yo.

The vagus nerve seems to play a role in panic disorders, and you can calm it if you can manage your breathing.

Breath in through your nose and out through your mouth, and gradually increase the amount you count each time. So in for 3, out for 3. In for 4, out for 4 - try to work your way up to 5.

@TheInebriati that makes senses. Whenever I have to have an injection or blood draw they just keep yelling 'breathe more slowly' at me. Seems to help with the passing out!

I used to get this with crowds and found DC too. You don;t have to do thinks if they stress you out you know. You can always do them when DC are older. take care

This is the article I read recently, it seems that the central nervous system turns the panic on but cant turn it off.
www.thecut.com/2019/05/i-now-suspect-the-vagus-nerve-is-the-key-to-well-being.html

I have a diagnosed panic disorder so I'll try pretty much anything, and this one really works. I'm also using magnesium as an anti depressant, again it seems to be helping. I haven't had a full blown panic attack for months now, and its been pretty stressful.