I'm really sorry to hear about what you're going through. It does sound like you might be experiencing panic attacks, which can be incredibly distressing. The first step I would recommend is to consult with a healthcare professional. I know, I know..the obvious one. They can conduct a thorough evaluation to rule out any underlying medical conditions that might be contributing to your symptoms. Sometimes, physical health issues can exacerbate anxiety, so it's important to get a comprehensive check-up. Medication can also be an option. There are several kinds that can help manage anxiety and panic attacks effectively. Don't hesitate to reach out to mental health support groups as well. Talking to others who understand what you're going through can provide both comfort and practical advice. Remember, you're not alone, and help is available.
I totally understand what you're going through because I've been there myself. Panic attacks are terrifying and can make you feel like you're losing control over your own body. When you feel a wave coming on, try to focus on your surroundings: name five things you can see, four things you can touch, three things you can hear, two things you can smell, one thing you can taste. It sounds simple, but it can really help to bring you back to the present moment. Another thing is to be kind to yourself. It's easy to get frustrated and think, "Why can't I just be normal?" but that kind of thinking only makes things worse. Accept that you're going through a tough time and that it's okay to struggle. Try to educate those around you about what you're experiencing. Sometimes friends and family don't understand what you're going through, and having their support can make a huge difference.
@PLAYER1 Hi! I’m sorry to bother but can I ask you something? I experience something similar to the OP. What specific strategies can help manage these attacks in public? And how can I prevent them from happening in the first place? Thank you so much, I'm really struggling with this and it's making my life really difficult.
@gf_ Don't worry, you're not bothering me at all! There are several strategies you can use to manage panic attacks in public. One effective method is to practice deep breathing exercises. When you feel a panic attack coming on, try to focus on your breath. Inhale slowly to a count of four, hold for a count of four, and then exhale slowly to a count of four. This can help to calm your nervous system and reduce the intensity of the attack. Another technique that can be helpful is to use grounding exercises. I mentioned this one earlier. For example, you can try the 5-4-3-2-1 technique, which involves naming five things you can see, four things you can touch, three things you can hear, two things you can smell, one thing you can taste. This can help to bring you back to the present moment and distract you from the anxiety. Additionally, it can be helpful to have a plan in place for when you start to feel anxious. For example, you might find a quiet place to sit and practice your deep breathing or grounding exercises.
@PLAYER1 Thank you so much for these suggestions. I think I can definitely try the deep breathing exercises and grounding techniques. However, I'm still worried about the unpredictability of these attacks. Sometimes they come out of nowhere, and I feel like I have no control over them. Does that mean there's something wrong with me? Also, I'm curious about what kind of professional help is available. Are there specific types of therapy or treatment that are particularly effective for social anxiety and panic attacks? I'm really desperate to find a solution that works because this is affecting my ability to function in everyday life.
@gf_ It's completely okay to feel worried about the unpredictability of panic attacks, but it's important to remember that having panic attacks does not mean there's something wrong with you. Panic attacks are a common experience for many people. Plus, they can be managed with the right strategies and support. One effective form of therapy for social anxiety and panic attacks is Cognitive Behavioral Therapy. CBT focuses on identifying and challenging negative thought patterns and behaviors that contribute to anxiety. Through CBT, you can learn to recognize the thoughts that trigger your anxiety and replace them with more rational and positive ones. Exposure therapy is another component of CBT that can be beneficial. It involves gradually facing the situations that cause anxiety in a controlled and safe manner. Over time, this can help to reduce the fear and anxiety associated with those situations. Some people find medication to be helpful in managing anxiety. It's important to consult with a healthcare professional to determine if medication is a suitable option for you. Another valuable resource is support groups.
@PLAYER1 I really appreciate your reassurance and the detailed information about therapy options. I've heard about CBT before, but I didn't realize it could be so effective for managing panic attacks. I think I might look into finding a therapist who specializes in CBT. The idea of exposure therapy sounds a bit intimidating, but I can see how it could be helpful in the long run. I'm also curious about medication. What kind of medications are typically prescribed for anxiety, and are there any side effects I should be aware of? Additionally, you mentioned support groups. How do I go about finding a support group in my area? And what should I expect from attending a support group? I think it would be really helpful to connect with others who understand what I'm going through. If you’re tired of my questions, I get it, you’ve already done more than my friends. Thank you. I mean it.
@gf_ You’re good! I’m here for that exact reason - to help others. It's great to hear that you're considering CBT and exposure therapy. They can be very effective in managing anxiety and panic attacks. As for medication, I’m not going to advice you anything and I hope you’ll understand why. It’s tricky and I’m just a goofball that isn’t really eligible for that.
Regarding support groups, you can start by searching online for local anxiety or mental health support groups. Websites like the Anxiety and Depression Association of America (ADAA) and Mental Health America (MHA) often have directories of support groups. When attending a support group, you can expect to meet others who are experiencing similar challenges. The group may be facilitated by a mental health professional or a peer, and meetings typically involve sharing experiences, discussing coping strategies, providing mutual support, etc. It can be a safe and non-judgmental space to talk about your struggles and learn from others.
@PLAYER1 THANK YOU!!!! It's helpful to know the different options available and what to expect. I think I'll start by looking for a therapist who specializes in CBT and see if they can also recommend a support group. The idea of medication is a bit daunting, but I'll definitely discuss it. One thing I'm still struggling with is the fear of having a panic attack in public. Even with these strategies, I'm worried that I'll still feel overwhelmed and unable to cope
@gf_ There is nothing wrong with experiencing fear of the possibility of having a panic attack in public, even with the proper strategies in place. Building confidence and resilience takes time. It's important to challenge negative thoughts and beliefs that contribute to your anxiety. For example, if you find yourself thinking, "I can't handle a panic attack in public," try to reframe that thought to something more positive and realistic, such as, "I have the tools and strategies to manage a panic attack, and I can get through it." Practicing positive self-talk and affirmations can help to build your confidence over time. Additionally, setting small, achievable goals for yourself can help to boost your confidence. Celebrate each success, no matter how small, and recognize the progress you're making.
Anxiety is a natural response to stress that triggers the nervous system.
It is very important you meet a therapist who would help you in understanding your triggers. as anxious thoughts which generate are subconscious rather than conscious so that is the reason you experience symptoms out of no where.
Therapist would also help you in deconstructing your anxious thoughts and recommend techniques based on your mental health status and nature, frequency of your panic attacks.
Though you can adopt few techniques when you have panic attack next time but it would always be recommended to be under supervision of therapist who will do indepth analysis of your mental health and then equip you with strategies to cope with it
Till then you can follow this . When you get a panic attack at first instance the symptoms are frightening but they are just because of intense stress and it is isn't harmful. Face your feelings and accept it will help you gain confidence to cope with it. then first concentrate your breathing. distract yourself by counting numbers backwards or just always have a rubber band in your hand and snap it around your wrist. This will help you to get back to the present.
You should look around you and try focusing on one object. now just close your eyes and imagine the object. how does the object look, shape, how would it feel if we touch it sharp or soft, in depth details about object will help to reduce the symptoms of panic attack.
over time with practise and therapist help , you will be better equipped to identify thought patterns that arise which leads to anxiety, panic attacks.
You can also carry one object with you always which is very dear to you. Holding that object during panic attacks would help you in calming yourself.
Write down your fears will also actually help reduce and ease your anxiety. so in the entire day if you have constant anxiety and a thought is ruminating in your head which is troubling you write it down. This would help your therapist to understand your constant anxiety.