Anxiety & panic attacks

[Newmum738]

I’m being harassed by a family member and it is naturally causing me a lot of stress. It has affected my work and after it has quietened down recently, I secured a new role which is going to be fairly high pressured.

Unfortunately, they have started threatening me again and I am very badly triggered. It’s like a massive panic attack, I can’t sleep and it’s taking weeks to calm down again.

I was on anxiety meds and I came off them. I’m wondering what might help that is low dose and won’t affect my sleep.

Wondered what experiences others have had with medication.

I am doing what I can to limit the stressors. I’m going to get DH to monitor emails, change my phone number, ask them to contact the solicitor only. They may be stuff I cannot avoid though and I haven’t yet found a natural remedy that works! Ideas for that are welcome too.

I’ve handed my notice in for my current job so if I pull out of the new one I’ll be unemployed and my reputation will be affected. That said, if I start the new one and have a breakdown, that will be devastating for my career!

Im sorry you’re having such a tough time but it sounds like you’ve got a few positives in there with a supportive DH, a new job, and plans to change your number. Can you change your email too or block their email address.

Apart from during my teens I haven’t been on any medication but due to current immense stress my GP has given me 40mg of propranolol. I finally relented this morning after a few days of telling myself it wasn’t too bad and didn’t need it. The difference was huge. My heart goes like the clappers randomly and that’s my only symptom really but I find it very distressing and I’m being investigated for cardiac issues. My heart rate came down quickly and I’ve felt much calmer all day. Nighttime is my worst time but tonight I feel fine. I’d recommend giving it a try if you have the option. I do have asthma so need to be careful but no issues today.
Anxiety is awful. The GP recommended trying box breathing (I think that’s the name) but when I’m not in a heightened state so that I can do it more easily when I need it. Breathe in for four, hold for four, breathe out for four, repeat. I also find putting my hand on my chest and breathily slow and steady helps. Visualising favourite places where you feel relaxed is another one. Imaging you are on the beach or in the mountains for example. What can you see? What can you hear? What can you feel? What’s the weather like? Can you feel the sun in your face? Or the breeze ruffle your hair? I do find that being outdoors is fantastic for anxiety. Get outside and walk if you can. In the woods or somewhere in nature is perfect but if you live in a city then just walk round the block if you can’t find a park. Take in the details of what you see, hear and feel. Do you have any hobbies? I immerse myself in my hobby and watch my favourite tv shows from the 80s. Comfort viewing. Baking bread is cathartic. Baking anything. Making soup is comforting and you’ve got a comforting meal at the end of it. Put some music on and whack up the volume and dance and/or sing. These are what I do but I can’t do a lot of them at midnight when the children are asleep so the GP recommended getting up and going to stand by the back door and just breathe in the night air.
I hope that might provide some inspiration for things to try and I hope things improve for you soon

@LegoTherapythanks for the tips! I read this at the perfect time this morning. Had a mild panic attack and this worked 🙏🏼

Those all sound good ideas - especially limiting the ways they can contact you, so you are only exposed to them at times you choose.

I can't have propanolol but am on a low dose of escitalopram 10mg. It is very helpful for calming catastrophising thoughts.

Hope you find a way through.

That sounds like it could be helpful @PinkSkies2026