Panic attack feeling very ill

[Corilee2806]

Hi, I’ve never had this before and I don’t know what to do or how I feel better. I’ve been in a long term extremely stressful situation at work which came to a head yesterday afternoon - couldn’t breathe, heart racing then full choking sobs I couldn’t control. Luckily a lovely colleague walked me to my car and I managed to get home but since then I just can’t seem to recover. 2 young children at home, think they can be looked after today but I have an awful headache, pain relief isn’t touching it, still panicky heart racing feeling and feel sick and can’t eat, tummy pains. But also know I need to eat. How do I stop this? It’s awful.

I didn’t really have a choice - it’s hard to go into detail but I did somehow make it with a few stops. Yes - I am being looked after and have called in back up as he’s got a lot to deal with today

I wouldn’t worry about eating. Just keep hydrated and get someone to watch the kids while you go for a walk. Google box breathing. I hope you’re able to calm down soon.

It’s the headache that is killing me - just trying to lie in the dark and drink water

Sorry OP, it’s awful isn’t it? I lived on banana and vitamin tablets for a little while as couldn’t get anything down - can you try something simple and nourishing just to keep your body fuelled?

And then the restless energy/adrenalin - can you get out for a walk? Honestly I find steady walking solves a lot, and also looking side to side as you walk can help your body regulate.

Any bilateral stimulation eg tapping your chest alternate sides for a while can help - it’s called a butterfly hug - www.counselingconnectionsnm.com/blog/try-the-butterfly-hug-to-help-with-ptsd-symptoms

I know that panic can induce these symptoms and I deeply sympathise - but make sure you are not also ill, a coincidental virus could have just pushed you over the edge. If not, or regardless, time and care will have you feeling more settled, you need to trust it will happen. Try some breathing exercises, concentrate on just sipping some water or juice, and allow yourself to rest and heal. Everything else can wait.

That’s a really interesting point. It might not be surprising that it didn’t occur to me that I could expect this decency but I really can’t say too much.

It’s just shocked me to feel so ill afterwards and wondering how long this will last. So glad it’s the weekend.

I find "drinkable" food helpful when I can't stomach real food. Kids yogurt tubes, smoothies and soup. At least then that is one less worry.

Some of the symptoms you describe come from being very hungry. I’ve been there, anxiety kicks in then I feel unwell so I don’t eat, then I feel more unwell because I haven’t eaten, but my brain is telling me these hunger symptoms are a sign that I’m having a heart attack which makes me panic more.

Eat something whether it is a piece of toast or a biscuit or similar, drink plenty, and choose some of the techniques advised here. I’d also recommend the calm app. They have some really good meditations for dealing with various things, including a couple of SOS ones for when you are panicking.

Good shout.

You need to really baby yourself today and give your body everything it needs. Rest, water and food - smoothies or those huel drinks if you can’t stomach solids yet.

When you’re feeling able, practice grounding and breathing techniques. Stay cosy. Soothe yourself like you would soothe your child.

And speak to your GP on Tuesday, you may need some time off work and help to manage this x

I'm so sorry you're having this horrible experience Corilee. It sounds like you are in major overwhelm. I've been there and it's frightening, but if you follow some of the simple steps suggested above to regulate yourself, your breathing, that should help in the immediate term.

I would suggest, to think about longer term, that this is your body telling you unequivocally that something isn't right about your environment. Have you been pushing yourself very hard, while you're exhausted? Are you doing something that doesn't sit right with you ethically?

It might be that this is a cue for something to change. When I last had this I just quit the awful job I was in and went freelance for a bit although I appreciate it isn't always that simple.

Yes that’s absolutely right and I am considering the future and going freelance which is an option. Just need to pick myself up first.

and thanks everyone for the kind and helpful messages, am trying to eat something now.