Had my first panic attack today - please help me get through Christmas/New Year

[anotherbunplease]

I've been on ADs for depression for just over a year now. In the last four months or so it's developed into anxiety as well and today I had my first ever panic attack.

I've been seeing a counsellor for about two months and I've been finding that beneficial. I'm struggling a bit atm because my usual routine (regular hobbies/community groups, uni classes etc) has stopped for Christmas and also my counsellor is taking three weeks off until mid-January. This means that a lot of my normal support network isn't available, and I have assignments to complete for my degree over the next couple of weeks.

I think the panic attack came on because I was feeling quite low today and then I was worried about how I was going to cope without counselling or anyone to talk to for a few weeks. Does anyone have any tips or advice for how to get through until life becomes a bit more normal? The panic attack was really scary and I'm worried I'll have another one.

How do you know it was a panic attack? Can you describe it?

It's natural that you'd be worried about how you're going to cope. Has your therapist helped you to develop any coping strategies/self care? What do you like to do to take care of yourself? I keep a list of things i like to do such as long baths, meditation, going for a walk in a particular place, crafts - that help me to manage my mental health. If I'm struggling I've got the list on my phone and I'll pick one or two things from the list. If i don't write it down if I'm very bad I'll feel like everything is hopeless and I'll forget what my coping activities are.

@SalsaLove

How do you know it was a panic attack? Can you describe it?

I know it was a panic attack because I know how I've been struggling with my mental health recently. I felt dizzy, nauseous, thought I was going to faint. My breathing became really fast and shallow. My legs went very wobbly, to the extent that I fell over (and I now have a cut to prove it ). When some of the panic passed and things stabilised a little, my hands and arms had a pins and needles sensation.

Sorry you are struggling atm, it can be a bit overwhelming this time of the year anyway. Have you heard of the mental health charity
MIND
They have a telephone support helpline as well as online resources. Try contacting them now to get additional support whilst waiting for your regular support network to reopen.

Really sorry you’re suffering. Like the others have suggested it’s best to contact your GP and discuss strategies and medications. It’s also worth trying to calmly talk to yourself, acknowledge that you’re having a panic attack, that you’re not in danger and that it will pass. Take good care of yourself, OP. 🎄💐

Hi, I've suffered for years and years. One thing a nurse in the psych hospital told me was to challenge anxious thoughts. I get intrusive thoughts, and I find that if I talk back and question it "why should I do that?" "Why would that person hate me, im nice to them and they're always nice to me. You are just stupid anxiety and you don't tell the truth". I know it sounds daft, but it really helped.

Sorry you're having such a tough time. I would recommend you get a review of your anti depressants as some of them increase anxiety.

Have a look at

Acceptance is your friend.

"I accept and allow this anxious feeling, I accept and allow these anxious thoughts. I may not like them, but these feelings can't harm me at all. I feel uncomfortable. I can feel my heart beating quickly. I can accept that, because there's nothing wrong with my heart. It's a good heart. I will let it do what it needs to do and I can accept it, because all panic ends, that is the nature of it. I am feeling afraid. It's okay for me to be afraid."

Imagine yourself on a cloud, floating through your anxiety. You accept it's there, but you can carry on and just float. You don't need to do anything and it's never your job to bring anxiety or a panic attack to an end, that will happen anyway, regardless of what you do.

Don't struggle against the tide: "oh my god, I need to fight this feeling and make it stop!" Just float along with acceptance.

It sounds counterintuitive but it's the only way.

Sending love.

Look up 4-7-8 breathing technique. You can practice this daily to help keep you calm but I find it particularly useful in moments of high anxiety and panic because if I focus properly on the breathing and counting I can stop panic attacks from escalating. It's a great distraction.
It's physiological too, because it stops the physical side effects of hyperventilation.

Daily meditation if you can find five or ten minutes to listen to one. I use insight timer. This isn't for everyone though.
I also find hypnosis tracks on youtube very helpful, but again this is very personal. I find sleep ones help me at bedtime if my mind is racing. (I like Michael Sealey, and he has lots of free content)

You've had some other good suggestions here too.

For me the best way to cope during a panic attack is to put a hand on each of my dogs (They are giant breeds have been trained to stand still and support me this way because I often collapse during a panic attack due to hyperventilation), try to slow my breathing down - long deep breaths in and out, then grounding techniques. I find three things I can touch, smell, hear, see and taste. This usually helps bring me round to myself a lot faster.

I'm sorry OP, panic attacks are the most awful thing and so dehabilitating.

As soon as you can, get in touch with your GP. You might need different medication to help you through this patch

I'm sorry you feel like that & that your support network is taking a break!

Someone up thread said something that I was told too, when I was told it was actually for physical pain (which was made worse if I tended up).
'This will Pass, it cannot hurt you, relax and let it pass'

& I also find that going outside, even just standing in the doorway, really does help.

I hope some of these things people have suggested help xx

@danorak

Acceptance is your friend.

"I accept and allow this anxious feeling, I accept and allow these anxious thoughts. I may not like them, but these feelings can't harm me at all. I feel uncomfortable. I can feel my heart beating quickly. I can accept that, because there's nothing wrong with my heart. It's a good heart. I will let it do what it needs to do and I can accept it, because all panic ends, that is the nature of it. I am feeling afraid. It's okay for me to be afraid."

Imagine yourself on a cloud, floating through your anxiety. You accept it's there, but you can carry on and just float. You don't need to do anything and it's never your job to bring anxiety or a panic attack to an end, that will happen anyway, regardless of what you do.

Don't struggle against the tide: "oh my god, I need to fight this feeling and make it stop!" Just float along with acceptance.

It sounds counterintuitive but it's the only way.

Sending love.

This.

If you can get a book called self help for your nerves kindle ) saved my life. ....its this:
face it
accept it
float through it
let time pass

acceptance is really key.

Im so sorry youre feeling this way OP. If youre ever really stuck and need a friendly voice the Samaritans are very helpful.

Google the 3-3-3 method. That may help.

Focus on your breathing. Place a hand on your stomach and one on your chest and make sure that it is the one on your stomach that is moving up and down. Slow deep breath in through your nose and then slowly release it through your mouth.

I always have some diazepam in for these very moments as the above doesn’t always work. Speak to your doc when you can and see if you can get some. They really do help. I have to take one about five times a year.

Anxiety is horrible and if it’s any consolation, I am suffering currently too and my heart is currently beating at 110 beats a min up from its usual 72. The reason? I don’t know. That’s the bummer when it comes to this illness, it’s unpredictable and it’s not easily understood either. I’m lay here trying to practice what I preach and trying not to let it take a hold.

Big hand hold…..

I’ve been very anxious lately (not panic attacks admittedly). I find simple practical activities help. For me it’s crosswords, or it could be a jigsaw or one of those adult colouring books or whatever. Something that takes a little brainpower but is sort of emotionally neutral - I find it impossible reading books when I’m anxious, it takes too much emotional energy. Sending hugs.