Just had first panic attack :(

[CharlieUniformNovemberTango]

It just came from nowhere.

Was hanging up washing when realised I had a kind of butterfly feeling in my tummy and I started feeling shakey and tearful.

Kind of struggled or felt like I was forgetting to breath. Just kept thinking everything's wrong over and over.

Tried to hide in hallway because DS was napping on couch. I felt dizzy and sat leaning against the wall but it took a long time to catch my breath and I was crying and shakey with everything feeling heavy or like I couldn't move properly.

I've never had this before. Things are very stressful right now and I'm not sleeping well. I'm scared it will happen again in front of the dc. I still feel sick and shakey after an hour will this go?

The reason you feel like you can't catch your breath, when having a panic attack, is because your carbon dioxide level has dropped too low to trigger the automatic breathing response. Breathing into a paper bag, or cupped hands, can help bring it back to normal. Don't think about taking deep breaths, just think about breathing normally.

The imbalance also causes the pins and needles and other physical symptoms.

It's horrible to go through, but I've found rationalising the physical symptoms helped a lot when I used to get them.

That's useful world thank you.

Did you recognise when they were coming?

I'm so scared of frightening the kids or making a fool of myself when out and about.

Maybe if I saw it coming I could stop it?

It's horrible isn't it, very frightening

Same here, I find it helpful to remind myself why I'm feeling the physical symptoms, it helps with the out-of-control feelings. I found the disconnect between my brain and body very scary - my mind was sad and stressed but quite calm, but my body was reacting so strongly by shaking and hyperventilating.

Do you have anyone you can talk to you about your stresses? I know it's not possible for everyone but I see a psychotherapist who is helping me to trust my feelings more and to manage my response to past traumas (emotional abuse in family and violent ex). Seeing her is the best thing I have every done.

Just incase - I thought I was having panic attacks, turned out it was a problem with my breathing plus asthma, I'd be breathing too shallow and therefore not getting enough oxygen which would trigger all the symptoms of a panic attack without having a trigger beforehand. It's pretty much identical (as a true pannic attack is a physical thing) but CBT won't help. I was told to watch out for if I started to gasp at all, to start to concentrate on my breathing - not deep breathing but normal breathing, deep breathing would have shocked my hypoxic system too much apparently. I've found it's raising my arms above my head either repeatedly or for too long that causes the hypoxia and then the attack - doing my hair... hanging up the washing would do it.

I think I will speak to my gp about counselling but I'm not sure if I could do it. I probably won't find childcare tbh.

There aren't many people I can talk to. My family are a bit self absorbed and are probably bored of hearing about it all. If there isn't anything practical they can do then they see it as pointless but I'm alone with the kids and sometimes just need to tell someone.

I just can't upset the dc with this. I'm struggling to be normal for them as it is despite not having sleep etc.

I have had a very very kind offer from a mner to call her but I honestly don't think I can :( where would I start?

Oh ok trickle. I'll bear it in mind. I figured that things are falling apart so it was bound to be due to stress but if I have another one Ill know to look at what I was doing before just incase. Thanks

Yes I could feel one "coming in", a sort of heaviness in the air and a wibble to the side - really hard to explain. Then the pins and needles, pain in arm, and a struggle for breath. It took a while for rational brain to take over.

So if I feel one starting, what are the best ways of stopping them?

You're welcome, I had a lot of stress at the time too so I'd just assumed that's what it was.

If your family is willing to help out practically could you find a reason for them to do childcare for you while you went to councelling? You don't have to tell them why, maybe that you need a break, get your hair done - something they'd feel comfortable with.

I was reading about sleep hygiene recently but I can't find the article. All I can find is this

www.nhs.uk/Conditions/Insomnia/Pages/Prevention.aspx

It's just missing the tip I find very useful which is to dim the lights an hour before bed, if it's too bright I just don't get sleepy.

Don't know if you know the relaxation excersise where you go through your body head to toe starting at your feet and ending with your face and head. You tense each part then release and try to make each part of your body as relaxed as possible on the release, I find it works quite well if I do it in bed before I drop off if I'm struggling.

HTH

Do what world gone crazy says to do, sooner you do the hands/paper bag and breathe normally the sooner the symptoms should go away. i know I'm making it sound so much easier than it is

I don't know - I just used to ride them out. They were a lot shorter once I started to understand the physical symptoms.

That does help thanks trickle.

I need to solve the sleep problems really. Stuff would seem much easier if I'd slept well the night before.

I don't think the will babysit regularly. It's practical advice they can offer really. As in if they had an opinion on how I can fix something. If its clear nothing can be suggested its a case of expecting me just to deal with it iyswim?

My family know that I'm having a very tough time. They know I'm I'll and not sleeping but it hasn't occurred to any of them to call and check if I'm ok let alone ask if I need a break. And I find it hard to ask so I know I'm not helping myself.

I just don't want another panic attack :( I don't want them to become a 'thing'

I understand not wanting them to become a 'thing' entirely. I think you have a good plan there though, tackle a few sleep ideas, see the GP and above all try to be kind to yourself. You arn't wonder woman and you are allowed to struggle at times especially if you arn't sleeping well.