First ever panic attack

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Today was horrible. I'd been drinking last night But woke up feeling OK. I'd noticed for the last week or two my acid reflux is much worse & when sleeping I have a sensation like my throat is closing/lump in my throat type feeling. Stupidly this morning I had a ton of coffee (like 4 in less than 2 hours.) The next five hours were some if my worst ever, ridiculous heart rate, numbness in my arms, felt like I couldn't breathe, I wouldn't and couldnt sit still. I was petrified. Crying and on the phone to 111. They sent an ambulance to check me but it took about 4 hours to arrive, which I expected.

Thankfully, my landlord who is also my neighbour is a doctor came over and went through breathing techniques with me and gave me some food (hadn't eaten for nearly 30 hours.) I didn't know it was a panic attack as literally was convinced I was going to drop dead.

I'm not sure I've ever been as terrified. This was my first time like this, although a few weeks ago I did have something similar, but MUCH shorter.

Anyone else had this happen & not known what it was? Any recommendations. I'm much better now, but feel slightly dazed and very tired from the adrenaline rush.

I never want this to happen again.

Don’t drink caffeine, and get a paper bag to breathe into when you have an attack.
Do you have medicine for acid reflux, if so take it religiously.
And look into some relaxation techniques.

Be boring for a bit. Early nights, no caffeine, no alcohol, use the headspace app. Drink water, go outside for walks, eat nourishing food. Slow down and chill out. Right now I would watch the cheesiest thing on Netflix. It will get better. Also, try and identify what is worrying you and eliminate it.

Alcohol. Coffee. No food.

Any recommendations? Yeah. Don't do it again.

Absolutely no coffee..ever. or Coke!
Drink plenty of water as dehydration can cause heart palpitations and send you into another attack.
And yes get some medication for your reflux and take it every day.
Can't comment on the drink but you know yourself if this added to your fear..it happens.
But most especially lay off coffee.

I once took my ADHD medication (a stimulant) after having a glass of wine at lunch. Never. Again. I ended up having to go to A&E as I was tachycardic (high heart rate) and called 111. By the time they saw me it had calmed a bit and it took about 5 hours but I was back to normal again.

Alcohol and coffee (caffeine generally but particularly coffee because of the acidity) will both make your acid reflux and your anxiety worse - cut them out. I’ve been there and cutting them out made a huge difference.

You poor thing! Wanted to give you some sympathy - the first time I ever had one I was 15, during school holidays, and rang my mam at work and got her out of a meeting to dash home because I genuinely thought I was dying. So no you’re not the only one and don’t stress about feeling that way!

The good thing is it DOES get easier once you recognise the symptoms - for a start you can be more rational and recognise it’s a panic attack rather than a heart attack. Unfortunately it’s a bit of trial and error to work out some coping strategies (paper bag helps me as per PP’s suggestion, reduces the amount of oxygen you take in per breath) but once you have a strategy, even if it’s just waiting it out, you will feel more in control.

I actually personally don’t agree with PPs suggesting to completely cut out alcohol and caffeine - my own personal experience is that I struggle more if I feel like I can’t live a “normal” life, but appreciate others are different - just giving you a second perspective. Try not to mix them, and try to slow down on the caffeine, I.e. maybe don’t drink 4 at once! But have a coffee if you feel like one and give yourself time to register the effects, and you’ll get better at understanding your body and if it’s preparing to go into panic mode. Alcohol can set off THE FEAR for me, but you work out what is best for you - personally I prefer to be able to have a night out and watch for the triggers the next day, but everyone is different!

All the best

As others have said, looking after your physical body will really help with your mental health. my first panic attack was under similar circumstances to yours. Dr claire weekes has a book called "self help for your nerves " a simple but highly effective strategy. .it really does work!

Thanks everyone for the kind comments - and sorry to hear about all your experiences with panic attacks

I think, as mentioned above, what made it so terrible was not knowing it was a panic attack. I genuinely thought I was having a heart attack or stroke. Friends of mine have mentioned having panic attacks & how it gives you the feeling you're going to die, but it's hard to fully understand it till you experience it. Such was the feeling of doom, I was certain I would die

I've taken the day off sick today, so will get on the phone to the doctor and hopefully get back on antacid medication. Cutting out coffee and red wine for now & I'll stick to less acidic options over Christmas.

It's hard to pinpoint what caused it - I think it was just the sensation of my throat being tight with the acid. I am quite an anxious person generally & have had CBT. I also came off fluoxetine around two months ago, 'cos it was causing some unpleasant side effects that seem to still be persisting now.

I am so with you - I started Fluoxetine after the panic attacks and it gave me HORRENDOUS heartburn, to the point where I had to stop taking it!

It’s a crap situation, there’s no doubt, but honestly for me knowing what it was and that it would pass and that I had techniques to cope really helped, to the point I can have a panic attack at work now and go back to my desk 15 mins later and no one is any the wiser (mind you I did once start SOBBING at the desk once because of a sad part of a book I was reading on my lunch and no one noticed so that may not be saying much )

That’s not a panic attack? I don’t want to diminish your experience because I’m sure it was scary, but it’s not a panic attack. It’s just what happens when you don’t eat, get drunk and then drink loads of coffee glad to hear you’re feeling better though.

Paramedics diagnosed it as a panic attack. As did my neighbour who is a physchologist. I was hyperventilating, shaking, twitching uncontrollably, almost fainting, felt I couldn't catch my breathe for even one moment, constantly pacing and crying. And this went on for five hours.

The perfect storm of coffee, wine and no food probably didn't help, but I'm pretty sure it was a panic attack.

Im So sorry you experienced this, I've had them from a very young age.

If it ever happens again, once you recognise it, the best thing to do it allow it to happen rather than fighting against it. It's your body telling you that it's taking too much on and you need to reset. Please treat yourself with kindness too, it's a natural response to a high stress situation.

Panic attacks are incredibly distressing , and l feel so sorry for all our younger people who suffer them and have extreme problems attending school, which then creates another load of stress and problems.
So called school refusal is almost always down to feelings of severe panic, mosy kids dont realise what they are experiancing and its such a frightening sensation.
l suffered them myself in my ear!y 20s, have no idea why, they came on out of the blue and it made my world alot smaller for several years as l started to avoid alot of situations.
Panic End is a helpful forum, and l recommend this same book alot, l am well read up on panic attacks and this book is very good. Its called "Dare" and l got mine from Amazon.