Panic attacks and looking after the DCs - how?

[ksld]

I have finally plucked up the courage to go to the GP with anxiety and possibly depression. He has referred me to something called talking therapies, and I have an assessment with them on Friday. However the prospect of having to admit to and talk about how bad and anxious I feel has made me feel worse and more anxious. I had a panic attack on Friday evening, and have felt shaky and near tears since. DH luckily was here on Friday so he looked after the DCs. He was away half the weekend and we just managed - I cried a lot, and the DCs watched lots of TV.
Now I have all week to look after the DCs and DH is away most of the week with work. I am just holding on today - but don't know what to do if I have another panic attack when I am on my own with DCs? There is no family nearby, all friends busy with their own families. The attack on Friday was frightening for me, don't think I can go all week on my own feeling like this, and then Friday is only an assessment so will I feel worse all next weekend before I get referred for treatment (not even sure if there are waiting lists for treatment).
I don't really know what I am asking for here - what do other people do with their DCs when they are panicking? What do you tell them? Eldest is a sensitive 6 year old who is worried if Mummy cries.

I'm not sure if it will be useful to you, but I used to have panic attacks and what helped was being aware that it's only a panic attack iyswim. It will not hurt you, it is a manifestation of too much stress/anxiety/chemical imbalance- accepting it, but going with a flow rather than fighting it, helped me.

I do understand what you are going through as i suffered exactly the same a few years back tho i only had one child then who was 16mths. I went to the GP who immediately put me on Citalopram which helped the anxious feelings and put the chemical imbalance back to normal in my brain. I also took a natural pill called Kalm's which you can buy in any chemists and they do take the edge off. I had some councelling but only from my amazing GP who also gave me diazepam to help me sleep when very anxious which i only needed twice but it helped just to have some near "just in case". Can't believe he is making you wait until Friday for help as clearly you need help now what with your DH away and having to get a school child ready. you are coping better than me - i couldn't even look after myself at times and was so shaky and sick with anxiety.

You need to go to another GP and state very clearly you cannot cope and need help, don't be afraid to say that. i hated people thinking i wasn't coping and that was half my problem, the more people i admitted it too the more friends admitted they also didn't always cope and we shared our experiences. Meds do take a few weeks to really kick in and don't forget that at this time of year SAD syndrome also effects some people (it was this time of year when i was diagnosed) I didn't have depression but apparently it goes hand in hand with anxiety so anto depressants are what helped me plus having a very understanding DH.

Keep us posted on how your week goes and write down your main worries for the GP so you don't forget it when he asks you.

Take care

Breathing in a paper bag also helps to regain carbon dioxide levels back up as when you panic you breathe very rapidly which makes it 100x worse so you need to regulate your breathing and take a moment to calm yourself and know that it will pass - that really helped me when i had major panic attacks, just to know it will pass and to sit quiet and breathe slowly and purposely.

there are lots of useful tips on various websites (google panic attack tips) which work for most people.
Some which are tried and tested in our group include: telling yourself: ''this will pass, this cannot hurt me''

Do some 'yogic' breathing - breathe in deeply to count of 3, hold for count of three, exhale deeply to a count of 3, repeat

Splashing your face with cold water
Singing out loud

Talking to a friend (NOT about the panic you are feeling)

Take regular exercise (even walking)- this helps to burn off excessive adrenaline.

Avoid cigarettes and alcohol. Eat regular meals and avoid processed foods and drinks, to keep blood sugar levels stable.

Keep moving - don't sit down or 'give in' to the symptoms.

Try and avoid stressfull situations or things likely to trigger an attack for a while (eg, if the supermarket is nightmarishly busy on a Friday morning, go on a thurs eve instead)

I know some of these seem easier said than done, but pervsevere, you will find something which works for you.

Ive been really bad with anxiety recently and the things ive learned are:

I make a big deal out of feeling anxious, like its a big thing when really it is ONLY panic. Lots of people suffer with it at some point in their lives. The more serious you think it is, the more anxious and worried you get.

The pressure i put on myself to hide it makes it worse. Ive found no-one can tell im anxious i just look normal. It feels such a huge thing to me that i think everyone knows but they don't!

Ive started challenging my panic. Don't do anything, nothing is going to happen to you it is just a feeling. Thoughts are only thoughts and nothing more, just because you think something doesn't mean it is true.
Just try to accept you are feeling anxious, and wait to feel it pass. Once you have done this a few times you will gain confidence.

I just had a slight panic at baby clinic today and just carried on, didn't hurry or sit down or anything, just carried on as normal and it wasn't half as scary, it passed really quickly.

If you see it as a challenge to get through it, to prove to yourself you will be ok through it, it is not so scary.

Hope this helps.