Anyone awake to talk me out of panic attack?

[MisContrued]

It's been building since this afternoon. Not sure what is wrong. I stopped my ADHD medication (it's not one that needs to be taken every day) so I suspect this is partly why I feel discombobulated. Also I am due to or have just ovulated. I felt really tired this afternoon and had a lie down. I went to make up the work time and ended up bursting into tears due to the amount of meetings I have and also staff changes due to covid. I feel like I worked so hard to get through last year and promised myself I would have better work / balance this year. Also I am sick to death of working from home. The loneliness is so painful and I think that is what I am struggling with the most. I am working in the longer term to improve the situation but in the short term I just can't face it. I often post on MN trying to be supportive of others with mh issues. I am a really resilient person with high stress tolerance so for me to reach this point is a low. Does anyone have any kind words for me to help with finding that hope?

You sound really self aware OP and as though you have a good understanding of what needs to change longer term.

We aren't in normal times so struggling a bit isn't surprising or unusual.

For the now and the panic attack do you have any sensory activity you can do to try and self regulate?

I’m not sure the right thing to say but I can offer a hand hold

Hi there, honestly, you sound burnt out. You have a mix of hormones, medication, being over worked, anxiety, stress and you feel very lonely. That's more than enough for anyone to deal with. If a true break isn't possible then just try to take one step at a time, so instead of thinking of all the things you have to do in a day, just concentrate on what you have to do next, you get up..what next? (Brush teeth / eat breakfast?) It's the thing I use the most to get myself and my daughter (she's 6 with bad anxiety and depression) through a tough day,. It sounds ridiculous but it really works. Also, sleep. Everything is so much more intense when you're tired. How are you feeling now? Are you still feeling like you're going to have a panic attack?

It's not good that you've hit breaking point and you're crying but it will help you start to identify what it is that is triggering the stress and tears. From your post, I would say work. It might be worth taking some annual leave if you have some, or speak to your GP about some time off to recover.
It will get better.

Hi OP, have you tried the 54321 grounding technique?
5 things you can see
4 things you can hear
3 things you can feel
2 things you can smell
1 thing you’re grateful for or can taste

There are also some nice affirmations here: www.wellandgood.com/affirmations-for-calmness/ that you might like. You have a lot on your plate right now, so it’s ok to feel overwhelmed.

Aw bless. Sending you hugs.

Get back to basics. Time to block out the world and have some 'you' time.

Try this. Its like a meditation. Get to bed. Lights out. Get comfy whether it's on your back or side.
Visualise you. Just you. Everything is dark and quiet. You are surrounded and enclosed in a pink bubble. You are completely safe. This bubble protects you. Nothing can harm you, absolutely nothing can penetrate that bubble...not work..not anything. This is your space and your time. You can feel your breathing slow and relax. And you take whatever time out the universe you need.

Thank you so much, I've just had a cry/laugh/cry. It just helped to know there are kind people. God its hard. What sort of regulating activities help? I've actually rocked myself to sleep before, that helps, I've just made hot milk and think I will try and do that. I feel a little less like having a panic attack. I like the suggestion of just doing the one next thing.

I just had some time off and was full pelt on doing things then had a massage which maybe released things. I then stupidly looked at emails and that triggered anxiety for the last few days of leave alternating with feeling extremely bored.

I'll try and get through the next couple of weeks and see.

Different things work for different people. I know for my sister it's running. She goes for a run and it takes away all the stuff parading through her head.

Exercise, painting, things like that to incorporate into your life.
For the quick fix - count your neighbours roof tiles. It's amazing the power of the mind

Thank you again, I'm going to try these now.

I set myself off again thinking about the baby whale in the Thames all alone miles from its mother and in distress. I recognise being over emotional but I just couldn't stop feeling upset that it had to be put down. Just bawled my eyes out over it. It was nice that people rallied round so much. Poor thing.

Sending you a hand hold OP - I no what you're feeling and it's horrible. You can get through this.... do some counting and try to distract yourself, I know it's easier said than done. Sending you hugs

@Sunbird24

Hi OP, have you tried the 54321 grounding technique? 5 things you can see 4 things you can hear 3 things you can feel 2 things you can smell 1 thing you’re grateful for or can taste

There are also some nice affirmations here: www.wellandgood.com/affirmations-for-calmness/ that you might like. You have a lot on your plate right now, so it’s ok to feel overwhelmed.

These affirmations are so good. I really like "Things are uncertain, but I can handle it." Or " insert xxx, but I can handle it". Not as a means of taking on more but dealing with the unexpected.

As they say, it's better out than in.

You're going through a lot of emotions and that's perfectly allowable. It's like a safety valve.

How you feel just now is temporary - it will change - its not forever. And remember you're not alone x

I quite like “That which you put your attention upon grows” as well - it’s a reminder that if you focus on the negative that’s all you will see, but the same is true of the positive… (Does take lots of practice though!)
I use affirmations quite a bit at the mo as it’s easy to get overwhelmed with all the stress from work, being 43 and single, going through IVF alone and having nothing but miscarriages, plus just general life stuff. Sometimes you just have to remind yourself that you don’t have to deal with all of it at the same time, or right now. You can handle it all in time, with a practical strategy for doing so. Even just posting on here can be one step in your strategy. There will always be other people who get it.

For ADHD quite physical activities are recommended, so like the rocking you did.
Or play putty if you happen to a dc with some?
We've also had hammock swinging, clay shaping and gel balls in our house.
Just 30 mins to help reset for bed.

Otherwise yoga can work for some. Or dissolving a bit of chocolate slowly on your tongue.