Anxiety/panic help or advice (long)

[DidntChaKnow]

I have always been a fairly anxious person but my anxiety and panic attacks have increased in frequency since the birth of my youngest child almost 4 years ago, it got to the point where I was barely eating and tried to stay at home when ever possible, I'm pleased to say that I've managed to deal with some of these issues though and I'm now coping fairly well...

I have taken the children out on lots of day trips throughout the summer holidays in an attempt to confront my anxiety and over come panic attacks but I'm having a bit of a wobble about an upcoming trip.

We are due to go to London next week for a day, the train takes about 2 1/2 hours from where we live. This was a big step for me as I'm not very good in crowded places and I was feeling really positive about it until I realised that there is 45 minutes between getting on the train and the first calling point... Typing this I can see how stupid it seems (especially on a mental health board where people have real problems) but I'm terrified of losing it and having a panic attack during that 45mins.

I think it is the fear of panicking and losing it, rather than the fear of something specific happening, just I know if I start to lose it I'm likely to spiral out of control, not something I want to do on a crowded train with my two young children. I'm not so worried about the way there but I know on the way home we will all be tired and probably hungry which doesn't help things.

Does anyone have any tips for managing anxiety? When I can feel myself losing it I do try and breath deeply and have something to eat/drink if possible but any new ideas would be great.
I'm tempted to cancel the trip but have paid for train tickets and the kids are really excited, I feel sick at the thought of being stuck on the train with no escape, even if it is just for 45 minutes!!

I have this too (and it is a very real problem, don't feel bad for posting here!!). I am actually now agoraphobic and trying to get out. But, when I was getting on trains I would take a magazine, or do a crossword puzzle, look out of the window with the children to see what we could see and generally try and distract myself.

You are doing so well. Remember that panic attacks are just feelings and they don't last long. Don't fight them just accept them. (I'm fully aware that this sounds a bit hypocritical seeing as I am agoraphobic, but this has got me to the local shops, my son's school even to the cinema and I continue to make progress slowly!!)

You will be ok. Have a fabulous day.

Hi. I put this idea on another thread, we used it for my ds when he was suffering from anxiety, buy maybe it might help you on your train journey. (Not my idea btw I found it on a website somewhere).
He wrote some things on small pieces of card/paper, stapled them together and carried them everywhere in his pocket Just short sentences to help focus his mind and think straight when he could feel the panic/anxiety rising.
Things he wrote were:
Deep, slow breathing
I am feeling ill because of anxiety
This feeling will pass, it will not last forever
I can control my anxiety,I am in charge.
It is normal to feel anxious about things, everyone does.

You need to write things that will help you in your situation. Things that will help you think logically if you can feel the panic coming on.
After a while just knowing his help cards were in his pocket helped him to keep control.

Thank you for your replies :) I had put off checking back as I felt a bit after posting...

Distraction is definitely the way to go, it's just so hard not to be overcome by the panic once it sets in!

Will try writing down some phrases/calming sentences to have in my pocket or bag, I think that could help to stop the panic from running away with me.

I'm not too worried about the journey there, it's more coming home when we're all tired and the thought of being 'trapped' on the train for the 45 minutes between stops (argh, it sounds so silly as I'm saying it to myself!!)

A few months ago I wouldn't have even considered doing any of the things I have done recently.. On my son's birthday 6 months ago I couldn't bring myself to take a train to Manchester (1 hour) with my parents and sons as I was consumed with panic at the thought! I got back from a 1 night stay in the Lake District (2 and a bit hours drive) today with a couple of close calls but no full blown panic attacks! So progress is being made!

Dolallytats best of luck with overcoming your agoraphobia, small steps are definitely the best way, looking at the big picture can be so overwhelming!!
And I get what you mean about accepting the panicky feelings, I now try not to fight it and accept that I am (unfortunately!) a highly strung person who just WORRIES... Kind of let the panic wash over me, distract myself and hopefully not end up having a panic attack!!

thanks again :)