please help with panic attacks

[mumofapirate]

I can't seem to control them after 6pm im in a constant panicky state. I hate going to bed as it gets so much worse. constant lump in my throat, always hyperventalating and then chest pains (not bad just heavy) and my heart beats so fast. I'm so tired and stressed. I keep thinking im having a asthma attack and take lots of my inhaler but it doesnt do anything so im almost sure its panic. Any tips to help me? I'm due to have cbt but currently on the waiting list. I'll try anything just so fed up of thinking im having a asthma attack / dying all the time.

[Juniperdewdropofbrandy]

Oh the wanting to escape feeling is awful

Keep talking to your Gp.

[FrameyMcFrame]

If you panic every day at 6 then let yourself have a panic hour.

6-7 o clock, panic time. really go for it, have a good old panic.

But then you stop at 7. Glass of wine, something on telly, no more panicking until tomorrow.

Worth a try?

[Funnyfishface]

Hi mumofpirate.

Things I tried
Hypnotherapy
Charles linden
Panic away
More hypnotherapy
Crystal healing
Claire weeks books (excellent would def recommend)
Therapy
Cbt therapy nhs fearfighter programme
Mindfulness
Medication and therapy

So as you can see I have spent a small fortune on getting to the bottom of my anxiety and panic
The things that worked for me relaxation. Acceptance. I accept that I have a problem with anxiety. I don't push myself to do too much. As it causes a setback. I try not to get stressed. I have my comfort zones. I try and do something every day.
I am now on citalopram anti dep. like you I was very scared to take them. I believe I had every side effect going. I would rather not be on them but hey ho. I have been on them for 6 months on the lowest dose.
Mindfulness cd for relaxation and breathing is excellent.
You really do need to know what has caused your anxiety.
I thought the panic away programme was more effective than the linden method.
The panic away is all about acceptance and staying in the panic until it passes. The linden method is all about distraction. I found it hard to distract myself when I was having an attack.
The cbt therapy was very good. That was about facing your fears. On a scale of 1-10. Start with something small then build it up to the thing that scares you the most.

I would say, love, encouragement and gentle persuasion from my family and friends were the best things. Rolling eyes, tutting and saying things like pull yourself together are NOT helpful.

Good luck op xxx

[mumofapirate]

thank you all so much I can't stress how much I appreciate everyones support. I have very little support at home, mother would tut and avoid talking at all costs. Dh is the "its all In my head" type if bloke, he means well but it doesnt help. Friends don't understand unless they've had a panic attack themselves.
I went out for a drive to pet shop today and I actually felt good to be out. I've had 2 big panic attacks and both times I've laid down and they do eventually pass. Panic hour might be ok to try too. I need to get some music on my phone for on a night to relax. hyperventalating is my big prob at the min...but theres always something. . oh the joys!

[Juniperdewdropofbrandy]

Well done for the drive to the shop.

I remember just walking a couple of hundred yards seeming like a million miles. And wanting to rush home.

You have us on here mumofapirate. We understand.

[Funnyfishface]

You can download mindfulness onto your phone.

Well done for getting to the pet shop. That's a great accomplishment. Little goals. Don't overdo it though.

[holmessweetholmes]

I used to get panic attacks and anxiety. The one thing that really helped was strenuous exercise. Those endorphins really work! I start to feel the anxiety coming back if I don't go for a run for a while. Mindfulness is good too.

[Corygal]

I have had anxiety for years, on and off. I'm recommending exercise - I am jolly unfit and walk 2 miles a day. Even walking up and down the same street if you can't get far from home does the trick.

Also controlled breathing works for me. Set eating and sleeping routines, like a child, also help. Anxiety is a very physical thing - and that side of it is quite easy to tackle.

[Juniperdewdropofbrandy]

How are you mumofapirate?

[CakeInMyFace]

I've had bad panic attacks in the past - they used to cause all kinds of things like numbness in my arms and legs (from too much tension), back pain and muscle pain, headaches... on and on. I still get them from time to time, mainly in the evenings or in the middle of the night. I even lost my job because of them at one stage.

When they were really bad (few years ago) citalopram really helped me. Not a single side effect (I was frightened of this too). You can start at a really low dose - they really did change my life for the better.

If you really don't want to try drug therapy, warm baths with lavender, lavender oil on your pillow, camomile tea used to help me, warm milk before bed.

Really hope things start to get better and you are able to start therapy soon.

[Elquota]

Yes to relaxation tapes/CDs.

It's very possible medication would help you, if you can possibly get yourself to the GP and explain your fears of the side effects. The medications won't make you more anxious - you're anxious anyway. And in a few weeks they could be making a real positive difference to you.

[Juniperdewdropofbrandy]

Cake I've not had many side effects on Citalopram either. And used to have awful symptoms before taking them. Once I listed 30 symptoms and my GP was on the brink of sending me to a neurologist until I said I think it could be stress/anxiety related. Then started on the meds.

[mumofapirate]

hello :) ive been on holiday! it was just 4 nights at the local seaside in a caravan. I was panicking all the time that I was going to get ill, i diagnosed myself with lung cancer and a blood clot whilst I was away. I kept thinking would the ambulance find the caravan if I got ill but I made it! I had one big panic attack where I went totally numb and couldn't breath, dh pulled over and gave me the "its all in your head only you can sort it" talk....it was weird because it was horrible but when it went I felt a hugh relief. It was like the anxiety had been building up to it all week.
I've been taking too much inhaler too because I got scared if I didn't I might have an asthma attack, most I took was 24 puffs in a day but I read the side effects last night had a panic attack and not taken any today and i dont feel any worse so that was prob another thing in my head. Got a massive headache prob withdrawal or something. I wish I could just sit back and relax but I darent stop worrying because if I worry they dont happen if I stop they might.
I get visual migraines occasionally and the last couple were 6 weeks apart so I feel like im waiting to get one of those too. I'm a mess really but still muddling through.

I've bought some quartz crystals to 'heal' me and a dream catcher to try and stop the nightmares I keep having.

Still no news on cbt appointment.

Hope everyone else is ok? Thank u again for being there.

[mumofapirate]

sorry to be dumb but which mindfulness do I downloaded please? I have a samsung so get play store and samsung apps. I've found a mindfulness bell

[tobiasfunke]

I'd allso recommend a hypnotherapy app for your phone/ipod - there are free ones about. I found them really useful. I also used to start counting to distract myself. I feel for you - they are really debilitating

[kizzie]

Lots of good tips on here.
The thing I have to tell myself if I have a panic attack (not had one for a while thank goodness - although thats bound to be the kiss of death !!!! :-)) is to completely stay in the moment.
I used to instantly start catastrophising. So : 'Im always going to have this, i'll never be able to breath properly again, Im useless, no one else is like this, i feel so ill - i'l never be well again' etc etc and I would just get worse and worse.
So instead i try and concentrate on my breathing. Ban myself from thinking about anything other than my immediate surroundings.
And things like - count back in 3's from 300. Count the pattern in a wallpaper etc. Just until it starts to ease a bit.

[freedom567]

hey mumofapirate - bet you didn't realise quite so many of us are going through the same thing...and to be able to admit it, in the relative safety of mumsnet may well be a really useful tool for you too....as you can see we all have different coping strategies, and have possibly tried different therapies in the past...myself, I've found that music is great - not necessarily 'relaxation' music, but ensuring that I've always got access to the music that makes me feel relaxed - there is a difference (for instance for me it's a bit of cheesy pop, or some favourite old tunes). I've had two panic attacks this week; and know that I'm currently in quite an anxious state, and therefore can assume that I may well have another one...the first one this week, I took dog for walk, and called a few friends, until my breathing returned to 'normal' etc - it took about 70 minutes...the second one was in the middle of my working day - again I took myself off for a walk - this time i went to a really quiet place (outside) sat on a bench and let the 'panic' consume me for a few minutes....cried through the feelings of telling myself to pull myself together, and then gathered my thoughts up one by one, and either 'parked' them for later or dismissed them by saying them out loud....after a panic attack I tend to eat a piece of fruit - this way you get some natural sugars rather than the high/low experienced with chocolate...
they are frightening, but I have found that by learning to embrace them rather than fight them means the severity of them is far less....we are all here to support each other...good luck x

[mumofapirate]

thank you freedom. Your right I never realised other ppl felt like I do. Its sad but reassuring that I'm not alone.
im currently laid in bed with a bad head and eyes. i feel like a have blood gushing down my head but from what I've read yet again its anxiety causing it, like a stress headache. I'm trying to make my body relax and feel less tense. I hate embracing panic attacks but your right thats what I need to do rather than fight. I'll try my best.

[freedom567]

Hope ur doing ok mumofapirate ...

[mumofapirate]

struggling to embrace the panic! its my panic time now til half 8 ish then I come round a little. Trying to be ok and let myself panic but I get the usual thoughts "oh my god im dying, cant breath properly, this one feels different it must be worse, let me take a deep breath...oh no I cant...I must be dying, must be an asthma attack even though ive not done anything to trigger one, my throat itches I must be having an allergic reaction to something. ..my throat has a lump in...or is it closing?? argh! my head hurts, feel sick, shall I ring 999...oh no I can't incase its just panic...but what if its not and I am actually dying argh argh...dh is home in 45 mins ill try and survive til then, feel dizzy...i might pass out...oh i can't get my breath again I MuSt by dying, I don't want to die I'm scared I want to make it all go away ok ok calm down its just panic....I think...but what if its not? ?... (I'll then rethink everything ive just thought)

thats what is going off in my head right now.

[mumofapirate]

I darent cry as im scared it'll trigger an asthma attack, I darent laugh too much for same reason. I dont think ive actually had an asthma attack but I always hyperventalate and feel out of breath, seem to focus on my breathing alot.

I went to the shop a bit further away today with my ds, we only stayed for 10 mins as I was terrifyed but not as bad as I thought.

I need to stop posting I sound like a right weirdo

[mumofapirate]

hands are numb and so cold, can your throat actually close from a panic attack? I darent google it in case it can. hurry up and pass if its panic please, 30 mins till dh is home hurry up. hate this.

[freedom567]

Just logged in, hope you got thru it x

[mumofapirate]

yes thanks, feel embarrassed now. .

[Corygal]

No your throat can't close up while you're panicking - physically impossible, don't worry.

BUT one of the symptoms of anx. is choking or feeling like you are - it's a charmer. Don't worry, it's just a psychological thing.

There is no physical danger at all.