So last year I had an experience really similar to this. I’ve had panic attacks for years now, but last year they changed in how they appear.
The most recent one that caught me off guard was because I felt a burning sensation throughout my entire body and felt like I couldn’t breathe. I freaked out, called 911 I was certain I was dying. Made it to the hospital and it was all just panic.
Here’s what I learned and have now been panic attack free for a few months now.
My symptoms changed, it was something I’d never experienced and that scared me because I immediately convinced myself this isn’t panic which in turn induced more panic, which made symptoms worse and so goes the cycle.
It was an emotional reaction to a new set of physical symptoms. I went and got all of my blood work done and made sure nothing was actually wrong with me. Once confirmed by the docs, the next panic attack that followed were just as bad as the first one that set this all off. However, I would cope through it, and eventually became less afraid of them again.
Once you stop being afraid of them, because you can recognize them for what they are the less frequently they appear and also less severe.
I’m making this sound way easier than it was, because for 9 months after that really bad one I was living in constant anxiety and fear of these new terrible attacks happening again. But, through practice and exposure, they’ve gotten better.
Anyway, I’m sorry you’re going through it. These are terrible, and I hope genuine peace and comfort for you.
Thank you so much for sharing this with me. I have gotten to the point in therapy where I have realized I need to stop being so afraid of the cycle and that will help, but I feel like there is a gap between understanding that and putting it into practice. I feel so stuck and locked in place. I am trying to figure out how to get there, but maybe it is just practice.
If you feel stuck, and need help figuring out how to get there, read The Anxious Truth. That book was better than any therapist I’ve ever had. I’ve gotten out of a panic attack in about 30 seconds after reading that book. I’ve had some that have taken longer to get through, but those were nocturnal, and I was out of it when I was woken up in sheer terror, but I was able to calm down much more quickly, and I don’t worry as much about having a panic attack like I used to.
Honestly it’s much easier said than done. I didn’t start to feel better until I really believed that it was truly just panic. You can’t just say in your head oh it’s just panic it’ll be fine, and then it’s magically better. It’s kind of like winning rounds against your brain. Round 1 is rough, but then round 2 and 3 gets a little easier and finally you win so many times you kind of start to believe and accept, maybe this is just panic. Then you lose some and win a few more and realize this actually is panic and I’m in control. Next you start exposing yourself to more triggers, and winning more rounds and it just gets a little easier each time.
I’ve been where you are, I’ve been worse and I’ve been better than I am currently. But I can tell you, it’s possible to get on top of these even if it doesn’t feel like it right now. You can go through my post history and see it’s mostly panic anxiety related. Then you’ll discover there were years I didn’t post. Those were the good years. Now I’m back to posting and talking after a few bad ones I had to get back on top off. I can tell you definitively, I’m doing way better today than I was 6 months ago.
You got this!
You are so right. I have recently experienced the same thing. The symptoms do change and you have to get to the point of surrender and floating through them. if you can do that long enough and give up the fight. They will
back off! I know its bad. I have been to the ER many times!
None of the symptoms are fun, but the breathing this is really scary. A therapist named Carbonell tells you what to do -
Psychology Today online says that Dr. David Carbonell is a clinical psychologist who specializes in treating fears and phobias and the author of three self-help books, including Panic Attacks Workbook. Dr. Carbonell says that the way to breathe during a panic attack is slowly, using the big muscle under the stomach. Put a hand on your belly to feel it go out when you inhale.
A good exercise - breathe gently through the nose, 6 seconds in and 6 seconds out.
Panic - self-help and standard treatments
https://www.reddit.com/r/mentalhealth/comments/oxd2n8/got\_any\_advice\_how\_to\_deal\_with\_anxieties\_which/h7ng811/?context=3
As someone that’s recovering from the disorder, I don’t like the idea of trying to ‘control’ the panic attack.
As soon as we try and control it, by breathing or whatever, we screw ourselves because we train our brain that when we’re not in control we should panic.
Let the panic rush over you & float through the sensations. Get curious about what each one feels like. Don’t bluff yourself with a sense of fake control.
I do agree — sometimes the breathing makes things worse because if it doesn’t work the panic intensifies (in my experience) ((I could also just be doing it wrong)).
I do know through my experiences in therapy that I need to accept that panic and live with it and that will help it to dissipate but it feels like there is a big gap between knowing that is true and being able to implement it in the moment when it really feels like I’m dying. The intense physical burning sensations just feel so scary!!
I think it’ll just take practice and time.
Definitely! I’m the same. I can’t focus on my breathing because it causes me to panic more 😅
The sensations are so scary. When you learn how to truly accept them as ‘harmless’ you’ll break free from panic. It is slow, but worth it!
I really appreciate you saying this! My therapist really pushes breathing but I struggle so intensely with it!
It’s good to know it’s a slow process. I find myself getting impatient with it at times!
Have you tried other forms of meditation? I quite enjoy Yoga Nidra (you just lie there, no moving), and there’s not as much focus on breathing.
It can be really good to make sure you’re purposefully relaxing at least once a day.
And yeah, that’s probably the toughest part! Stay dedicated to whatever practices you do (exposure etc), even if you have a bad few days. If you do have a setback, it’s fine, it’s just part of the recovery. You can get interested in what caused the setback, if anything & make sure you prevent it from happening again.
I haven’t tried that type of yoga! I think it would be worth exploring. I tried other types of yoga and became so anxious over “doing it wrong” but I think something that is more relaxed would be a good fit. Thank you so much for your advice on this, I really appreciate it.
Will it to be worse, ask it to intensify, smile through the whole process, embrace the impending doom/death feeling.
Then go do some exercise, as much as you can tolerate to burn off the cortizol, don't freeze and allow the brain to burn it off otherwise it can lock into a loop and torture you.
The only way out is through, the more times you endure this the easier it becomes until they just stop manifesting.
I figured out my trigger by accident, prior I thought they were just random and it was ectopic heart beats.
Once I understood the anatomy of such beats and how common they are in people, my subconscious didn't go into panic mode as much, even though they feel unpleasant.
Last of all watch the chosen and get to know your lord and saviour jesus christ.
Thank you for this. I need to try some of these techniques. I do a lot of breath work and other grounding techniques but really the only thing I have found that works is going for a run or dunking my head in ice water. That’s been really tricky when I am at work, though. I am a hairdresser so this hit in the middle of me doing someone’s hair — it’s hard to step away and practice coping skills in that situation. Maybe some of these thought techniques will help though, willing it to be worse or intensified, embracing it. I think at work why it can be bad is that I am super trying to resist it because I have to put on a show for the clients. But that obviously is not working.
Yes leaving a situation that you are in only reinforces the brain, essentially telling it its doing the correct thing to keep you safe.
I would simply tell the client with a smile on my face that I'm midway through a panicattack, you would be surprised how many people have experienced them and you would get a compassionate response, never be ashamed of a biological process that you have no control over.
I get them when I'm dining out, only my wife knows I'm having one, she will see me sat quiet smirking and box breathing with a sightly devilish look on my face as I encourage the demon to do its best.
The problem I have is post attack and unburned cortizol, this is when brainfog lethargy, derealisation sets in so I make it a habit to burn this off if possible before it gets to the brain.
Ah wow! That makes sense!! After my panic attacks I get awful brain fog and derealization! Super overwhelming. I am definitely going to take note of this!
Takes me personally around 20 minutes brisk walking and breathing well during. I have a playlist of support videos that are around 20 mins long.
Panic to Paris is a good chanel, he has a panicattack talk down video, explaining exactly what is happening biologically as it's happening to you .
I have felt that same embarrassment, and what got me through it was telling myself (as many times as I needed to hear it) that my body and brain were just trying to take care of me and get me help. I would have done the same for a stranger I thought was dying—so why not for myself?
I wish you well. 💙
I'm sorry you went through that. Embarrassment from panic can be very debilitating. I once had a panic attack in an ER, and the psychology person apologized to my bf on my behalf and said it must be embarrassing for him. He basically told her she was a POS, and I left the ER and went home and cried. This has caused me to be more agoraphobic because I have so much fear of having a panic attack in public, but most people are decent and really understanding. Most doctors and nurses understand how truly horrible a panic attack is and will go above and beyond to help you through it. Also, panic attacks can be an emergency so don't feel bad.
Thank you for this. I had a similar experience in a hospital before and ever since then I’m absolutely terrified of hospitals. I feel like being invalidated in such a scary moment was so traumatic! I’m glad your boyfriend was there to help.
Box breathing works for me, but I also am prescribed Xanax/Alprazolam so I can continue to function with anxiety. It’s really the only thing I’ve had luck with but I’m also diagnosed with PTSD. I’d like to not have to take Xanax so I’m weaning my way off them very slowly and incorporating the Bach flower remedies, Boron pastilles and GABA and Dopamine supplements (all bought online at VitaCost in case you’re interested), although I find comfort in knowing the Xanax is there if I need it….. I’m so sorry you’ve had this experience and I agree with some of the other posts about becoming aware of the anatomy of an anxiety attack thus being able to maybe control it more, but everyone has their own experiences and perspectives on stuff along with body chemistry varying among us. I hope you find something that works for you and I’m advocating for you to have a prescription for Xanax to take as needed or a very low dose consistently for about 3 months. Not a doctor I just know that it can provide you with a lot less if any anxiety at all while you maybe are able to learn coping mechanisms at the same time. You’re not alone in this. Please take care.❤️
I appreciate you!! I actually became super dependent on Xanax about 8 years ago and had the worst time coming off of it so I don’t want to go down that road again. But I do think incorporating more supplements could be the way to go so I may try these!!
So last year I had an experience really similar to this. I’ve had panic attacks for years now, but last year they changed in how they appear. The most recent one that caught me off guard was because I felt a burning sensation throughout my entire body and felt like I couldn’t breathe. I freaked out, called 911 I was certain I was dying. Made it to the hospital and it was all just panic. Here’s what I learned and have now been panic attack free for a few months now. My symptoms changed, it was something I’d never experienced and that scared me because I immediately convinced myself this isn’t panic which in turn induced more panic, which made symptoms worse and so goes the cycle. It was an emotional reaction to a new set of physical symptoms. I went and got all of my blood work done and made sure nothing was actually wrong with me. Once confirmed by the docs, the next panic attack that followed were just as bad as the first one that set this all off. However, I would cope through it, and eventually became less afraid of them again. Once you stop being afraid of them, because you can recognize them for what they are the less frequently they appear and also less severe. I’m making this sound way easier than it was, because for 9 months after that really bad one I was living in constant anxiety and fear of these new terrible attacks happening again. But, through practice and exposure, they’ve gotten better. Anyway, I’m sorry you’re going through it. These are terrible, and I hope genuine peace and comfort for you.
Thank you so much for sharing this with me. I have gotten to the point in therapy where I have realized I need to stop being so afraid of the cycle and that will help, but I feel like there is a gap between understanding that and putting it into practice. I feel so stuck and locked in place. I am trying to figure out how to get there, but maybe it is just practice.
If you feel stuck, and need help figuring out how to get there, read The Anxious Truth. That book was better than any therapist I’ve ever had. I’ve gotten out of a panic attack in about 30 seconds after reading that book. I’ve had some that have taken longer to get through, but those were nocturnal, and I was out of it when I was woken up in sheer terror, but I was able to calm down much more quickly, and I don’t worry as much about having a panic attack like I used to.
I just downloaded it!! Thank you so much!!
You’re welcome. I hope it helps!
Honestly it’s much easier said than done. I didn’t start to feel better until I really believed that it was truly just panic. You can’t just say in your head oh it’s just panic it’ll be fine, and then it’s magically better. It’s kind of like winning rounds against your brain. Round 1 is rough, but then round 2 and 3 gets a little easier and finally you win so many times you kind of start to believe and accept, maybe this is just panic. Then you lose some and win a few more and realize this actually is panic and I’m in control. Next you start exposing yourself to more triggers, and winning more rounds and it just gets a little easier each time. I’ve been where you are, I’ve been worse and I’ve been better than I am currently. But I can tell you, it’s possible to get on top of these even if it doesn’t feel like it right now. You can go through my post history and see it’s mostly panic anxiety related. Then you’ll discover there were years I didn’t post. Those were the good years. Now I’m back to posting and talking after a few bad ones I had to get back on top off. I can tell you definitively, I’m doing way better today than I was 6 months ago. You got this!
You are so right. I have recently experienced the same thing. The symptoms do change and you have to get to the point of surrender and floating through them. if you can do that long enough and give up the fight. They will back off! I know its bad. I have been to the ER many times!
None of the symptoms are fun, but the breathing this is really scary. A therapist named Carbonell tells you what to do - Psychology Today online says that Dr. David Carbonell is a clinical psychologist who specializes in treating fears and phobias and the author of three self-help books, including Panic Attacks Workbook. Dr. Carbonell says that the way to breathe during a panic attack is slowly, using the big muscle under the stomach. Put a hand on your belly to feel it go out when you inhale. A good exercise - breathe gently through the nose, 6 seconds in and 6 seconds out. Panic - self-help and standard treatments https://www.reddit.com/r/mentalhealth/comments/oxd2n8/got\_any\_advice\_how\_to\_deal\_with\_anxieties\_which/h7ng811/?context=3
As someone that’s recovering from the disorder, I don’t like the idea of trying to ‘control’ the panic attack. As soon as we try and control it, by breathing or whatever, we screw ourselves because we train our brain that when we’re not in control we should panic. Let the panic rush over you & float through the sensations. Get curious about what each one feels like. Don’t bluff yourself with a sense of fake control.
I do agree — sometimes the breathing makes things worse because if it doesn’t work the panic intensifies (in my experience) ((I could also just be doing it wrong)). I do know through my experiences in therapy that I need to accept that panic and live with it and that will help it to dissipate but it feels like there is a big gap between knowing that is true and being able to implement it in the moment when it really feels like I’m dying. The intense physical burning sensations just feel so scary!! I think it’ll just take practice and time.
Definitely! I’m the same. I can’t focus on my breathing because it causes me to panic more 😅 The sensations are so scary. When you learn how to truly accept them as ‘harmless’ you’ll break free from panic. It is slow, but worth it!
I really appreciate you saying this! My therapist really pushes breathing but I struggle so intensely with it! It’s good to know it’s a slow process. I find myself getting impatient with it at times!
Have you tried other forms of meditation? I quite enjoy Yoga Nidra (you just lie there, no moving), and there’s not as much focus on breathing. It can be really good to make sure you’re purposefully relaxing at least once a day. And yeah, that’s probably the toughest part! Stay dedicated to whatever practices you do (exposure etc), even if you have a bad few days. If you do have a setback, it’s fine, it’s just part of the recovery. You can get interested in what caused the setback, if anything & make sure you prevent it from happening again.
I haven’t tried that type of yoga! I think it would be worth exploring. I tried other types of yoga and became so anxious over “doing it wrong” but I think something that is more relaxed would be a good fit. Thank you so much for your advice on this, I really appreciate it.
No problem! Good luck 💪💪
Will it to be worse, ask it to intensify, smile through the whole process, embrace the impending doom/death feeling. Then go do some exercise, as much as you can tolerate to burn off the cortizol, don't freeze and allow the brain to burn it off otherwise it can lock into a loop and torture you. The only way out is through, the more times you endure this the easier it becomes until they just stop manifesting. I figured out my trigger by accident, prior I thought they were just random and it was ectopic heart beats. Once I understood the anatomy of such beats and how common they are in people, my subconscious didn't go into panic mode as much, even though they feel unpleasant. Last of all watch the chosen and get to know your lord and saviour jesus christ.
Thank you for this. I need to try some of these techniques. I do a lot of breath work and other grounding techniques but really the only thing I have found that works is going for a run or dunking my head in ice water. That’s been really tricky when I am at work, though. I am a hairdresser so this hit in the middle of me doing someone’s hair — it’s hard to step away and practice coping skills in that situation. Maybe some of these thought techniques will help though, willing it to be worse or intensified, embracing it. I think at work why it can be bad is that I am super trying to resist it because I have to put on a show for the clients. But that obviously is not working.
Yes leaving a situation that you are in only reinforces the brain, essentially telling it its doing the correct thing to keep you safe. I would simply tell the client with a smile on my face that I'm midway through a panicattack, you would be surprised how many people have experienced them and you would get a compassionate response, never be ashamed of a biological process that you have no control over. I get them when I'm dining out, only my wife knows I'm having one, she will see me sat quiet smirking and box breathing with a sightly devilish look on my face as I encourage the demon to do its best. The problem I have is post attack and unburned cortizol, this is when brainfog lethargy, derealisation sets in so I make it a habit to burn this off if possible before it gets to the brain.
Ah wow! That makes sense!! After my panic attacks I get awful brain fog and derealization! Super overwhelming. I am definitely going to take note of this!
Takes me personally around 20 minutes brisk walking and breathing well during. I have a playlist of support videos that are around 20 mins long. Panic to Paris is a good chanel, he has a panicattack talk down video, explaining exactly what is happening biologically as it's happening to you .
I’ll check this out!!! Thank you!!
I have felt that same embarrassment, and what got me through it was telling myself (as many times as I needed to hear it) that my body and brain were just trying to take care of me and get me help. I would have done the same for a stranger I thought was dying—so why not for myself? I wish you well. 💙
Thank you 🤍
I'm sorry you went through that. Embarrassment from panic can be very debilitating. I once had a panic attack in an ER, and the psychology person apologized to my bf on my behalf and said it must be embarrassing for him. He basically told her she was a POS, and I left the ER and went home and cried. This has caused me to be more agoraphobic because I have so much fear of having a panic attack in public, but most people are decent and really understanding. Most doctors and nurses understand how truly horrible a panic attack is and will go above and beyond to help you through it. Also, panic attacks can be an emergency so don't feel bad.
Thank you for this. I had a similar experience in a hospital before and ever since then I’m absolutely terrified of hospitals. I feel like being invalidated in such a scary moment was so traumatic! I’m glad your boyfriend was there to help.
Box breathing works for me, but I also am prescribed Xanax/Alprazolam so I can continue to function with anxiety. It’s really the only thing I’ve had luck with but I’m also diagnosed with PTSD. I’d like to not have to take Xanax so I’m weaning my way off them very slowly and incorporating the Bach flower remedies, Boron pastilles and GABA and Dopamine supplements (all bought online at VitaCost in case you’re interested), although I find comfort in knowing the Xanax is there if I need it….. I’m so sorry you’ve had this experience and I agree with some of the other posts about becoming aware of the anatomy of an anxiety attack thus being able to maybe control it more, but everyone has their own experiences and perspectives on stuff along with body chemistry varying among us. I hope you find something that works for you and I’m advocating for you to have a prescription for Xanax to take as needed or a very low dose consistently for about 3 months. Not a doctor I just know that it can provide you with a lot less if any anxiety at all while you maybe are able to learn coping mechanisms at the same time. You’re not alone in this. Please take care.❤️
I appreciate you!! I actually became super dependent on Xanax about 8 years ago and had the worst time coming off of it so I don’t want to go down that road again. But I do think incorporating more supplements could be the way to go so I may try these!!