Fear of panic attack

[Chilliflakes14]

I have always been a quiet and socially anxious person. At school I hated reading aloud, giving presentations etc. I did great at school and university but my anxiety has held me back from getting a professional career. I have been content enough living the quiet life though and have a great husband and kids.
I am in my mid 40s now and have been suffering a lot with panic. If I am in a situation where I cannot easily escape I panic. I find paying at a shop or supermarket difficult and have started avoiding it and getting everything delivered. At my child's school play I had a panic attack in the crowded hall. I had a panic attack on a bus. I am fearful of these situations now and could not go on a bus again. I avoided a meeting with my child's teacher and sent my husband instead as I feared a panic attack there.
I have tried an online cbt course and I know logically that I am not in danger but as soon as I feel trapped somewhere my heart pounds, my legs tremble, my head spins and I feel like I need to escape immediately. I feel too nervous to go to the GP due to panic attack there and my GP will only do in person appointments.
I take magnesium, cbd oil and have quit caffeine and alcohol. Is there anything else I can try?

You need to muster the courage to see you GP, they are pretty good at getting in person/on the phone CBT therapist. Also, if it's something you would like to try, medication.

You have made some good steps but you must try going out and doing the things you are currently avoiding. No kids, just you. So you can do it a little bit every day. Focus on the good stuff you do (like getting on a bus) and not the memory of the bad stuff.

Good luck

Sorry to hear about this :-(

Could you try:
Going to the doctor with your husband or a support person
Therapy to determine the cause of the anxiety
A daily practice (yoga/meditation)
Cardio exercise (gives endorphins, uses energy)

Panic disorder (fear of next panic attack) is horrible to deal with so you have my full sympathy. Unfortunately our natural instinct is to avoid these places where panic attacks have occurred because we're trying to protect ourselves but all we're actually doing is reinforcing the idea that these places are dangerous. The problem with this is that as the panic attacks occur in more environments and avoid each one in turn our world begins to become very small and restricted, it does often lead to agoraphobia. The only way to overcome this is with gradual exposure therapy. A therapist can help with this or you can get many self help books and online resources to guide you through doing it alone. I really recommend looking up "drew linsalata" his books and podcast and Facebook page, all very helpful for your situation. It will take a lot of hard work on your part but if you don't want this to take over your life any further you'll find the strength to do it 💜

I've been there a few times.
For me it was partly hormonal.
I tried everything.At 40 you could be peri menopause.
The drop in oestrogen made me dizzy and too nervous to leave the house.
I stopped driving had to get a job locally.
Years later I tried to stop hrt and my anxiety came back.!
Speak to your GP.

Thank you for your reply and I am glad the hrt has helped you.
I do think it could be partly peri. I had a health issue last year which affected my balance and I feel this partly contributed too.

@Nogodsnomasters thank you for your helpful reply, I will look up your recommendation.

Was going to say, given your age it could be hormone related. I’ve also had friends get into their 40s and start having panic attacks out of nowhere, turns out one had low vitamin D levels and the other low folic acid.
somehow you nee to see your GP to explore HRT, check your bloods and talk about some therapy. You’re limited your life experience you’re going to have to push through to get some help lovely. I’m sorry you’re having such a hard time xx

Try self referring to mental health services via the NHS webpage:

www.nhs.uk/nhs-services/mental-health-services/

Cognitive Behaviour Therapy is an excellent treatment for panic / anxiety.

❤️

I should have said in addition to seeing your GP to make sure peri menopause is treated too. Xxx

I suffered with this from my teens through to late 20s. The only thing that worked for me was to literally force myself through. Over a long time it got easier. I'll always have anxiety but I can now push through it (most times!)

For some things that cause too much anxiety, I'm given a low dose of diazepam to help me as I expose myself to that situation.

Just know that the brain can rewire itself to not react so dramatically but it will take time.

It's trying to keep you safe and has identified that a situation equals danger even if it doesn't really. It can be an exhausting and brutal condition but a combination of exposing yourself to situations and possibly medication can help.

In terms of reading I would recommend Feel The Fear and Do It Anyway and Power Thoughts.

The fear of a panic attack is a big part of the problem.

This video explains why;

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Sorry, no time to write a long reply ATM!

I had panic attacks in pregnancy and it started again in perimenopause hRT sorted that
also only way to get over panic attacks is to put yourself in a panic situation and let it ride out , get to a good place and realise you have survived , and keep doing it , avoidance only reinforces the fear
good luck

I think panic attacks which I personally have had require conversation and communication re the causes and when u know why u feel like that then u can work on it professionally with somebody who understands what triggers it, and find the root cause and then treat the anxiety with understanding why we react like we do, and then change the thought processing, hope u feel better xxxx

Document daily life, make a journal of your feelings and reactions and u will have a better understanding of how u feel xxxx

Sorry you are feeling like this, it's horrible. I had some success with the DARE book / approach by Barry McDonagh.