Active discussions

Meet the Other Phone. A phone that grows with your child.

Meet the Other Phone.
A phone that grows with your child.

Buy now

Please or to access all these features

Talk
AIBU?

Share your dilemmas and get honest opinions from other Mumsnetters.

Original poster

Please help- panic attack

63 replies

Cosycardigans · 27/09/2023 00:12

Been going on all day. Trouble swallowing, keep catching my breath, light headed. Did some meditation, hasn't really calmed it down. Went to lay in bed and felt worse all of a sudden. I spoke to someone earlier and it calmed it down a bit but then I had to go about my day. Don't know exactly what I'm anxious about. These keep happening out of nowhere. Just desperate for some support.

OP posts:
Pussygaloregalapagos · 27/09/2023 00:14

Horrible. I get this. For me it builds as the day goes on. If you don't have any decent anti anxiety drugs like valium or xanax try either going for a run, or doing some other very physical exercise or a meditation session.

Caerulea · 27/09/2023 00:16

Hey :) fellow day-long-panic sufferer here.

Do you have any games on your phone or a console you can turn to?

Dead serious, I need absolute distraction on days like that. Bedtime can be the worst & I found that Animal Crossing pocket edition was perfect mindless distraction.

Would that work for you?

Original poster
Cosycardigans · 27/09/2023 00:19

I'm not sure what games usually help. I've not played games for so long. Maybe that's contributing, never relaxing mindlessly to anything. I tried drawing earlier. I tried speaking my deepest pains out loud to the bathroom walls. I can't think straight about games...umm I like solitaire and that sort of thing but would have to get my laptop out.

OP posts:
Bingbangbongbash · 27/09/2023 00:19

Concentrate on your breath, especially the out breath. Is anyone with you? Can they squeeze you tight? If not, and you don’t have medication (please don’t take anything if you’ve had a drink), meditation/ yoga / breathing. Try tensing and releasing one muscle at a time, slowly working up from your toes to your upper body. Repeat until you are able to calm your heart.

Hope you find some calm.

BabyFireflyx · 27/09/2023 00:21

Dump a teaspoon of salt directly on your tongue. Your brain will be distracted by trying to get rid of the taste. It's worked for me, might be worth a try?

Original poster
Cosycardigans · 27/09/2023 00:22

Thank you. I'm alone. Daughter sleeping next to me. Got to get up and get her ready for the school run. Only discovered my anxiety once she was born (apart from a teenage phase and then a uni stress phase).

I'm always like this these days. İ ran into a holistic shop earlier and started crying. The guy was very sympathetic and gave me some tips. İt's all since my daughter came along and I feel constricted all the time to get so much done. But I've stopped doing things lately to give my mind a break and it's still kicking in.

OP posts:
Original poster
Cosycardigans · 27/09/2023 00:23

Pussygaloregalapagos · 27/09/2023 00:14

Horrible. I get this. For me it builds as the day goes on. If you don't have any decent anti anxiety drugs like valium or xanax try either going for a run, or doing some other very physical exercise or a meditation session.

İs this every day? I'm sorry to hear it.

OP posts:
Caerulea · 27/09/2023 00:25

Cosycardigans · 27/09/2023 00:19

I'm not sure what games usually help. I've not played games for so long. Maybe that's contributing, never relaxing mindlessly to anything. I tried drawing earlier. I tried speaking my deepest pains out loud to the bathroom walls. I can't think straight about games...umm I like solitaire and that sort of thing but would have to get my laptop out.

OK then go & download Animal Crossing on your phone. Even the process of starting a new game is great focus. Learning how it works, completing the challenges etc. Mindless is actually good, something to shut your mind off to when you can't bring yourself down.

I've got running in minecraft before, just logged in & just run & run.

Then tomorrow ring your GP & explain, see if they can get you in ASAP. A gentle anti depressants would be ideal to get you in advance position to work out what's wrong. Is it you? Is it hormones? Etc etc

Edit - animal crossing is a one handed game, that's one of reasons I use it. You can tuck yourself into bed & play holding the phone in one hand, profile. The sounds are quite cute but I tend to have them off in bed cos of hubby.

Original poster
Cosycardigans · 27/09/2023 00:26

BabyFireflyx · 27/09/2023 00:21

Dump a teaspoon of salt directly on your tongue. Your brain will be distracted by trying to get rid of the taste. It's worked for me, might be worth a try?

Thank you. I don't have any salt though. Usually just use garlic salt if I cook and that's gone all hard lately. Also I'm more scared if I go downstairs when I'm like this. Don't ask me why! No idea, I get the hereby jeebies!

OP posts:
Bingbangbongbash · 27/09/2023 00:27

ok. Anxiety is really common and lots of mums get it for the first time. Listen to her breath, concentrate on the sounds and rhythm. It’s all ok - you’re doing great and you got this.

Don’t worry about anything beyond getting through the next minute, then the next.

Tomorrow you can start finding ways to make the overwhelm (we all feel it!) but right now, just breathe and try to slow your heart.

Your GP will have so much to offer you to help - give them a call tomorrow.

right Now try breathing in for a count of 6, and out for 6. In through your nose, out through pursed lips. Slow, deliberate breaths - try to match your daughter’s breath or heartbeat.

You’re going to be absolutely fine.

cherryassam · 27/09/2023 00:27

I find putting my hands, especially my wrists, under really cold water helps. It seems to shock my brain out of the panic a bit.

MinnieMouse0 · 27/09/2023 00:28

Having a shower is also a good distraction if you can? Especially a cold one!

Please try to make an appointment with your GP tomorrow, it doesn’t have to be like this ☺️

Original poster
Cosycardigans · 27/09/2023 00:28

Caerulea · 27/09/2023 00:25

OK then go & download Animal Crossing on your phone. Even the process of starting a new game is great focus. Learning how it works, completing the challenges etc. Mindless is actually good, something to shut your mind off to when you can't bring yourself down.

I've got running in minecraft before, just logged in & just run & run.

Then tomorrow ring your GP & explain, see if they can get you in ASAP. A gentle anti depressants would be ideal to get you in advance position to work out what's wrong. Is it you? Is it hormones? Etc etc

Edit - animal crossing is a one handed game, that's one of reasons I use it. You can tuck yourself into bed & play holding the phone in one hand, profile. The sounds are quite cute but I tend to have them off in bed cos of hubby.

Edited
Show quote history

I'm quite sensitive to a lot of medication. I'm scared the anti depressants would make me worse. İs that just the anxiety speaking?

I'll try and download animal crossing. My phone is a bit bad for apps, but I'll try, thank you xx

OP posts:
cherryassam · 27/09/2023 00:29

And yes what @Bingbangbongbash says - it feels horrendous right now I know but you will get through this and you will be absolutely fine. I find that can be a really helpful mantra.

Bingbangbongbash · 27/09/2023 00:34

Antidepressants aren’t the only option. There are other medications they can offer like beta blockers or (short term) benzos.

there are also herbal remedies that might help, and therapies that can give you coping mechanisms.

But that’s all for tomorrow. Right now you just need to calm your body and mind enough to sleep.

Hersecretserviceyourmaj · 27/09/2023 00:35

Hyperventilating is extremely frightening when you first experience it. Anti depressants helped me years ago. Problem is, I'm addicted. Weaning off them has never worked, for me.

BabyFireflyx · 27/09/2023 00:35

Do you have music you like that makes you feel calm? I’m one of those for whom heavy metal helps me breathe slowly and easily if I’m stuck in panic attack mode. Any music you like might help soothe you.

Caerulea · 27/09/2023 00:36

@Cosycardigans Your anxiety will tell you absolutely everything you don't want to hear, true or otherwise. Anxiety is a vicious little twat that knows every button to press & will do so relentlessly. It also loves a mum.

I put off starting my sertraline for MONTHS cos I was scared of it making me worse. There is an initial few weeks of adjusting which can be weird but it's worth it. But your GP is the best person to talk to about that.

Another thing that helped me at my worse was tea with a good amount of valerian in. I'm not into herbs etc as a rule but this really helped (Sleeptime extra, was the one I used). Might have been in my mind cos I NEEDED it to help, but I really don't care, cos it did.

Original poster
Cosycardigans · 27/09/2023 00:38

Will cbd cream help right now? I used some last week in the late afternoon for an ache and still woke up in the night hyperventilating so not sure.

Tried running my wrists under the cold tap, couldn't find animal crossing but have found a sorting game that might help. Am breathing slowly too. I feel like as soon as I start to try and sleep I'll start hyperventilating again. İt's like my brain is saying, nope don't relax, stay close to child and stay awake.

OP posts:
Hersecretserviceyourmaj · 27/09/2023 00:40

You will be OK as you go off to sleep.at first, you even imagine you won't wake up! Your breathing will stabilise as you tire.

Bingbangbongbash · 27/09/2023 00:41

I’d probably not use a screen if you can avoid it - the light will mess with you sleeping.

I don’t know about CBD I’m afraid.

keep breathing, only concentrate on the sound and rhythm of your body and your baby’s. Keep going. You will get through this.

Caerulea · 27/09/2023 00:47

Not sure on CBD cream I'm afraid. Given it's topical I doubt it will help.

Try the sorting game. Maybe look for Stardew Valley too. Again, it's something utterly low stress with no build-up or pressure that you're looking for. Just sweet & mundane & brainless.

You can deal with the practical stuff of getting support tomorrow, for now you just need something to distract you

cherryassam · 27/09/2023 00:49

How old is your LO? I find having someone else’s breathing to follow really helpful when I’m panicking. Could you put some headphones in and listen to a podcast or an audio book whilst lying down?

Try and take off any pressure about falling asleep. Focus on what you’re listening to - something funny works well for me.

CallieQ · 27/09/2023 00:53

Try alternate nostril or box breathing... or just count breaths backwards from a random number

PandaExpress · 27/09/2023 00:55

Two things help me in this situation. Firstly, acknowledge that it is an anxiety attack. The pains, breathlessness, being unable to swallow etc. It's all your bodies response to the anxiety running through your body. You are OK. You are safe. It's just tricking you into thinking you are having a serious medical episode. You aren't. You can breath and you can swallow. There is nothing medically stopping you.
Secondly, distractions help me. Sorting something out or fixing something. Sorting out the 'junk drawer' finding the super glue and fixing that thing I've been meaning to glue. Sorting out the sock drawer and putting the pairs back together or folding all your underwear in the drawer nicely. Anything that distracts and gives a little sense of accomplishment. Anxiety is losing control. So Sorting something out, gives you back that feeling of control until the attack is gone. In that moment, fully commit to having the neatest cutlery drawer you've ever had. It sounds bonkers, but it works. I got myself through some horrible attacks this way. I haven't had one for years, as my drawers could testify 🙈 Feel better soon 💐