Panic attacks?

[Meanderingfoodie]

Recently I've been experiencing what I think I can only describe as panic attacks whenever I'm sitting amongst a large crowd (wedding, funeral, theatre, etc). I used to experience these when I was very consciously anxious though now it's happening even if I feel fine.

My heart starts beating extremely fast, I'm nauseous and dizzy and I feel a very sudden urge to go to the toilet. It's very unpleasant. Have chatted to a couple of people about it recently and they've suggested just trying to sit at the ends of rows where possible in order to feel a bit less penned in. Good advice though I'd love to try to overcome this. Any ideas?

Reflecting on this, I also feel like this when driving on the motorway. It's definitely linked to situations where I feel less able to make a quick exit though I didn't realise I had any anxieties around this. My body seems to think otherwise however...

Has anything triggered it or has it always been there? CBT for anxiety would probably help with this. If you like podcasts you can probably search and find some good ones.

I recently got a car and started motorway driving. What helped was controlled exposure. Doing it often enough that it's not unusual. Initially I would clutch the wheel and sweat. Now I'm fine.

Maybe just writing it all down like a thought train - what's the worst that could happen, is it likely etc.

Somatic therapy is also good for anxiety in the body, yoga, meditation etc.

I get panic attacks in theatres (but not cinemas!) so I have to sit on the end and preferably near an exit!
But I cannot go to plays - it is too quiet even if I'm on the end!
It's a right pain booking tickets!

I get that too. In situations I feel I can't walk away. Even supermarket queues.

It's very annoying.

I try and calm myself and do some breathing work in a one minute meditation.

The problem with panic attacks is that once you've had one and (to use a technical term) had the shit scared out of you, you will be overly alert to the chance of it happening again which - guess what? - makes it more likely to happen again.

The first panic attack generally happens when there's a perfect storm of us being under par in some way (tired, stressed, ill, hungry, dehydrated, hungover, etc), possibly in an place where we can't easily retreat to 'safety' (driving, in a crowd, flying, at work etc) and then our bodies doing something odd that in any other situation we'd ignore or not even notice.

So there's a thump from the heart, a moment of light-headedness, a queasy feeling or a sudden sweat and we wonder what the fuck is going on and is it going to get worse and if it does get worse what can we do about it without drawing attention to ourselves?? That sends the mind into a tizzy which sets the fight or flight physical response into overdrive and the body starts doing really weird stuff and bang! the mind and body are now convincing each other that you are about to die. That's why so many first panic attacks end up in hospital.

The good news is that no one died from a panic attack. Ever. So, whilst they are feel horrible, they can not hurt you and they will subside. Simply knowing that you are going to be OK and that you will be able to get on with your day within a few moments is often all that's needed to stop experiencing them.

That's very true. The first time I had one, something went bam and I suddenly felt completely different. In hindsight I think it had the hallmarks of silent migraine as I felt confused. Anyway I ended up calling the paramedics who checked me over and I was fine. Just knowing that a panic attack can feel like you are dying made me feel better because as you say no one died from one.
There are some good breathing exercises to help with them.

Also knowing your triggers - lack of sleep, have you reached mental saturation, is blood sugar low, dehydration, electrolyte imbalance. It could be as simple as in a split second you noticed something and then your brain wanted to tell you to slow down. That's a default biological response, called check and pause, from when we noticed a predator etc.

I have those little Bachs Rescue Pastilles and Bach Rescue Remedy.

Can you see your GP. Get a check up and ask about Beta blockers they help with the physical symptoms. Try therapy, the sooner this is dealt with the better.