Feeling panicked & stuck on motorway

[Ujjayi]

DH is driving us home. DCs in back of car. I took a diazepam before we left but I still feel dire. I am trying & failing not to hyperventilate. I want to scream with frustration & just freak out. DH knows I am feeling unwell & is supportive but obviously busy driving.

Can anyone talk to me please?

Hi, I'm here. Do you have any techniques you use when you have a panic attack? Sometimes it can be hard to remember them when you're in the midst of it.

Count all red cars.
then count all lorries..
then sing along with the radio.

count backwards from one hundred.

Keep breathing regularly and deeply.

Does reading a map help you? Have you a polo or similar to suck on ?

Can you distract yourself with a game with the children? Play the first person to spot 20 red/blue/white/silver cars?

If you cannot face speaking what about a game on your phone ?

Thank you. Not really - I have been suffering for 2 years. Finally prescribed sertraline in March but it doesn't seem to work. Should be switching to pregabolin soon.

Do you have any suggestions? Or even just talk crap to me! I just want to cry. It is so exhausting.

Box breathing-

picture the shape of a box (square) in your head.

breathe in along the 'top' of the box
exhale down the 'side' of the box
breathe in along the 'bottom'' of the box
breath out up the snide of the box.
deep breaths for each in- deep exhales for each out

Panic attacks and anxiety are exhausting, but you will be ok, promise.

I try and visualise my 'happy place', a beach I went to once in Cornwall where there was a long wooden flight of steps down to the sea. I focus on 'walking' down the steps in my mind.

Thanks for replies. I can't face talking with anyone in the car. I have tried reading magazine but can't focus.

I'm ok for a few breaths and then just want to gulp air - feel oxygen starved even tho I know I am ok physically.

do you have water?
a few sips as slowly as possible.

its because you are hyperventilating - hence the need to gulp.

concentrate on the box breathing - HEAVY DEEP breaths

The oxygen will get to your lungs and minimise the need to 'gulp'

close your eyes as you do this

Ok have water & trying box breathing.

Thank you do much for staying with me. The diazepam have always worked in the past & make me sleepy. I am scared & tired. Cant even say why I am scared

how far away from home are you?

we are here with you- just focus.

Poor you. Any games on your phone? Something that you're used to.

1 hour & 5 mins. Not that I am obsessed with counting down the minutes on the sat nav...

I just wish I could relax. My body hurts with tension. I had panics in my teens. Was free of them for 20 years but they reappeared 2 yrs ago.

I'm sorry to be pathetic. Knowing you are here talking to me is helping. There are days when I can't imagine ever being well again.

you are not pathetic - just keep concentrating on one thing.

Don't let your mind go into over load

Don't look at the clock. Focus on one spot in the car and continue to breath deeply

Of course you will get better again.
Remember, you've had them and then they went away, so they will go away again.

Ok. Am now only thinking about this moment & not the future or anything bigger.

The box breathing is helping. They are always worse when my period is due but neuropsychiatrist is reluctant to make a link as he says too many women are labelled that way.

Feel like my breathing is back into my abdomen again rather than shallow. Not feeling quite so desperate for breath.

good. continue with the breathing

don't look at the sat nav.

each breath has to 'hit' your stomach

nice and deep

continue

I can't thank you all enough. Feeling completely calm now and almost home. Your support was invaluable. Thank you so very much.

Glad you are ok.

Google box breathing or four square breathing for future reference

Glad you're ok, hope you're now safely at home.