Minor panic attacks… is it possible?

[TheBeaTgoeson1]

Hello, this is a really random one, and I wondered if anyone could help me, for about the last year, I’ve been suffering from what I can only describe a minor panic attacks.

They aren’t full-blown panic attacks, which I’ve had before.

But it’s almost like a slight rise of anxiety, and a very uncomfortable feeling, I can normally bring it back under control by either taking some sips of water, or deep breathing, but it’s hard to explain, it’s just really unpleasant.

And they happen fairly regularly, around five times a day, normally Linked in some way to negative thoughts.

I am extremely stressed, and have been for a while, I’m also in my mid 40s if that helps, I’m not sure if this could be perimenopause related?

Any advice would be much appreciated, or just to know that anybody else has experienced the same thing.

I have read a lot about panic attacks, but they all seem so big, and disabilitating, which this is really isn’t. It’s just annoying, and uncomfortable, and has been happening for about 18 months.

It sounds like an anxiety attack rather than a panic attack. I get anxiety attacks sometimes, and they’re bloody awful.

In my experience, anxiety and panic attacks come in various forms.

The ugliest one for me is where I feel completely disconnected to my body and I feel like I can’t return.

It is still an attack and I hope you can get on top of them. They are not nice

I’ve been getting these for a couple of years now. I’ve actually googled “minor panic attacks” before. I HATE them. I don’t have any advice unfortunately. I’m in my 50s now. I do square breathing if they go on long enough. I assume they’re stress-related in my case, as my life is intensely stressful - nothing I can do anything about unfortunately, it’s just life juggling ft work, running a home, life admin and parenting a v challenging teen DC on a low income.

You can call it that if you like. Or a wave of anxiety. Sounds awful either way, sorry you're going through that 😢

Thanks so much, that’s really interesting, that they might be anxiety attacks rather than panic attacks!! Interested in what square breathing is?

Square breathing in 4 hold 4 out 4

In for 4 secs. Hold 4 secs. Out 4 secs. Hold 4 secs. Repeat.

we call it box breathing. My brother does 6 secs.

I had 'full blown' panic attacks for about a year but tbh i think any degree of panic/anxiety can be unsettling and debilitating so you have my sympathy.
What helped me -
Cutting out sugar/alcohol/caffeine and eating more protein
Taking magnesium supplements
Admitting it was happening rather than doing the 'struggling on in sience' thing

You could be perimenopausal so possibly worth asking you GP for bloods to check your hormone levels, also check iron/folate.

I had a course of CBT because i reached the point of being almost housebound. I found it very useful and could be something worth looking into if the attacks persist. Good luck x

Agree - my CBT chap taught me this & it really helped
Don't force or overdo the breath, just get into a gentle steady rhythm

I would agree it's an anxiety attack, I suffer from them also. In my head how I differentiate between them is anxiety attacks is that crushing overwhelming feeling that can stop you in your tracks but is usually triggered by a particular intrusive thought or event. Panic attacks (which I've also had) are full blown, hyperventilating, can't function and can sometimes have no apparent trigger or cause but are completely debilitating.

Sending hugs 💐 I've found a mix of diet, exercise and sleep hygiene changes have made a huge impact. Reducing your stressors (if possible) also helps... And I say that as a very stressed mum of 2, one of whom has ASN.

I know what you mean, and the word waves that someone else used is a good description.
HRT reduced their frequency dramatically.

Awful feeling but I have similar. I have taught myself to breathe as others have said. I also do online puzzles, and this distracts me enough to calm me down. Mid 40s so I imagine it’s an age thing/menopause/peri. Always worse in the early hours too - do yours hit at a particular time? I’m fine from mid-morning onwards.

I've has a lot of these over the last year or so. I'm 43 so thought it was perhaps peri menopause on top of stress dealing with various caring and school situations.

I thought I'd get fobbed off by GP so got some priavte bloods done. Turns out ny hormones are fine but I was very low vitamin d and iron. Supplements to both plus magnesium and I feel fine again.

I also found block breathing helpful as well as focusing on an object and tracing the patterns in my mind. For example look at a flower and imagine drawing around the edge. It distracts from the panic.

I had postnatal anxiety and started getting these. They were horrible - chest pain, nausea, muscle contractions, waves of cold chills going down my arms and legs.

I went on sertraline at first and now I take propranolol as and when I need to.

What helped me was like a sort of home grown CBT. Instead of running home I focussed on whatever the mission was that I was working on, shopping etc (this was before mindfullness was a common thing.) I would deliberately put the anxiety to the back of my mind and focus on something else.

Also being aware the worst of the feeling is only going to last a few minutes.

Are you on antidepressants I've found if you get on the right one it really can make such a difference

Yes this can be caused by hormone shifts in perimenopause, I got them for a while then. I would also get your thyroid function checked.