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hi everyone i have some questions and i don't expect them all to be answered because there is a few but here goes i have been a long time sufferer of panic attacks for maybe around 15 years they used to be very bad and flight or freight was something i learned very quickly because i would always try and run out the house with it i would be breathless heart pounding so fast palms sweating trembling at the legs it literally felt like i was going to die every time i had one but as the years went on they became less frequent i had a few and each time i had one in a situation i would avoid that situation at all costs no matter what i had one on a train so never went back on one since but a few years ago i had one on a hot day in a car with my friend and it was horrible the weather made it seem as i couldnt breathe my heart was racing i just wanted to get out he pulled over at a local shop i run in there wile trying to catch my breathe i opened the nearest fridge door i poored the water over myself and was drinking so fast i got back in the car and he rushed me home were i stripped to nothing to sit in front of a fan to cool down a hour or so passed and i calmed down i went back out that night to the shops and i felt ok but days after i could feel myself not being able to get that far it was like each night or day i was being restricted of how far i could get to till at one point a week or so later i couldnt even get to the front of my house without getting anxious or having some sort of panic this really confused me so i seeked help i managed to get some cbt that helped me at the time to be able to get sligjtly further maybe a 4-5 minute walk from my house but its been a couple of years now and im still in the same position i cant get out to far its like i have a mental block that says no incase you panic again i have visions of myself running home in panic because im to far from home its affecting me alot because im missing out on so much stuff i have children that i cant get out to far with them i have a wife we dont do anything anymore that involves going out and now its affecting my family because when my mum wants to go on holiday it causes me to get anxious and panic thinking shes to far from me and i feel like i wont be able to control the panic unless she comes home so i dont have to keep thinking about it the doctors have offered tablets but i dont like to take anything that makes me feel different it causes me to feel anxious if anyone has been in a similiar place or has any answers please feel free to comment or message me
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jan34534 ashley090292
Posted
I am very sorry you are going through this and I do know what a panic attack feels like.
The worst thing you can do is run from the panic attack. What it does is stimulate sympathetic nervous system even more than it already is during the panic attacks.so then more and more adrenaline is released and you feel worse.
what therapist recommend and what I do is actually allow it to happen and let it run its course. Proper breathing through this is very important and it’s key to reducing the heart rate.
Just let it be and keep telling yourself that you will get through it and that everything will be OK which it will. it is not going to hurt you in any way.
Say this over and over as you are breathing long and slow in through the nose and out through the mouth as though you were blowing out a candle.when you do this you are activating the parasympathetic nervous system which is what you want because it slows down the heart rate and everything else.
if you would like more information there are some really great clips on YouTube about how to manage panic attacks. They could be very helpful for you!another thing, I know you don’t want to take medication but think of how you are feeling now. You are not enjoying life anyway because of this. You could give medication a try . it may help.take care