Out of the Blue Anxiety

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About two weeks ago I got out of bed quickly in the middle of the night which triggered a dizzy spell, for some reason this absolutely terrified me and I have been on high alert ever since. I had had some heads zaps in the proceeding days, mini panic attacks, and the two things combined have left me feeling extremely anxious and panicky. I'm finding it hard to relax, my body is "wired" and I'm having thoughts that are sending spasms through my body. Totally benign thoughts like what shall I cook for dinner is sending me into a spiral. I have just come through the menopause and in the last couple of weeks my hot sweats have become really bad, so I wonder if the two things are linked. For various reasons, I can't take HRT or Antidepressants. I have read a couple of good books on anxiety, I'm doing breathing exercises every couple of hours, am trying to relax into the thoughts rather than fight them,have just starting taking magnesium and ashwaghanda but wondered if anyone had any other advice that will get me through this troublesome period in my life. It feels like I'm losing my mind though I know I'm not! Many thanks.

When the original dizzy spell happened it can set up a fear of it happening again that it becomes a self-fulfilling prophesy - you are scared of panic so you are on high alert and that sets off the panic, which scares you, etc, etc.

Rather than worry about it happening, think about the aftermath; what happened then? Answer - nothing. Although they feel awful, no-one ever died from a panic or anxiety attack. It passes and you get on with your day, so sit for a few moments and think about what you're going to do later. Just knowing that is often enough to calm you down and allow it to fade quickly.

Thank you @Eyesopenwideawake. That's very helpful, I can tell myself that but my body hasn't got the memo.....yet! I guess it takes time to calm down an 'on alert' body.

Just saw this Maya Angelou quote and thought of you;

"Every storm runs out of rain."

So true, thank you. Think I'm trying too hard to get rid of the storm when probably best to let it pass in its own time!

Get out of your head. You can’t think your way out of feeling anxious, sometimes you have to feel calmer in your body - stretching, yoga, walking, breathwork, meditation

I once read a brief resume about a techbro who suffered with anxiety. He said, and it struck a chord with me ( despite fact that I don't suffer with anxiety he treated these anxious thoughts as if they'd been brought to him by a board member. He'd acknowledge the thought, ask himself if the thought was reasonable, and then telling the thought to go away and come back with a more reasonable thought.

it strikes me that the trick might be in somehow putting a short break between that thought and the physical reaction

It sounds like you're doing all the right things, OP, well done! It's very likely all linked to hormone fluctuations, a dip or surge in oestrogen which fluctuates unpredictability around menopause time. It will settle, but for now keep reminding yourself it's just your hormone levels doing their annoying but necessary thing, it will pass, "it's a phase you're going through" etc. Breathing exercises, sending good wishes and compassion as best you can to your troubled thoughts, getting a brisk walk in, avoiding caffeine for a while.... All will help your body to discharge its nerves and tension, and help you settle. Let us know how you get on x

There's a self help book based on a group cbt programme specifically designed for women who can't take hrt, which helps manage the impact of symptoms such as hot flushes, sleep difficulties, anxiety etc. I cant re the exact title but the main auther is Myra Hunter I think. Cbt for hot flushes, something like that. The evidence is strong enough for it to have been included in the nice guidelines for menopause last year.

Thank you so much everyone for taking the time to reply. I like the board member analogy, something I can practice, breathing is something can definitely work on and I’ve made a note of the book x