That sounds kinda like what my shrinks call, "Dissociation." I don't dissociate all that often --I am more prone to hysteria-- but when I do, I shut down to epic degrees. I've shut down all the way to catatonia. Not a fun return trip, I assure you.

"Tactile Grounding Exercises" are my lifeline for dissociation. There are tons of exercises published on the internet, but the simplicity in my mind is that I use my physical senses to pull myself back to the here and now. Touch is the most basic of those senses. Running my fingers across a table top or my arm. Fingering a doodad in my pocket. Focusing on the wind blowing across my face. Rubbing an ice cube on my neck. Whatever. The simplicity is grounding myself in the here and now to calm my nerves.

And then, of course, come the breathing exercises. Regulating my breath is one of my most important anxiety management tools, but when I am in a dissociated state, I typically don't have the resources to regulate my breath. Dissociation is survival instinct at its meanest.

Steadying support while you find what works for you, Denise. Panic attacks suck, both literally and figuratively.

I have been rubbing my thumb across a hair band and noticed that helped me somehow. Also, petting my cats really seems to help. I appreciate the suggestions and will try some of these. Dissociation sounds a lot like what I am experiencing on and off. Like the tv is on but I couldn't tell you what was showing for the last 10 minutes. Also, I am trying to stay off my social media as much because I really zone out and scroll without really being there. My therapist had talked to me about doing the name 5 things you can see, 4 you can hear, 3 you can feel, etc. That has helped, but the touching seems to do something a little different. I am having to wait a couple of weeks before I can go to therapy again, but I am ready to learn more exercises to help me.

Do even breathing to help you to get back into focus in "now".

Best wishes.

After I have a bad panic attack. I am completely exhausted the rest of the day. Especially mentally exhausted. It then becomes an all day thing! It's the gift that keeps giving...

Just wondering Denise, did this just start since you started on the Celexa?

Yes, tactile grounding is quite instinctive. Psychology only refined the instinct. That is a well respected tactile grounding exercise your therapist gave you. I'm in the camp that believes it is what babies are doing when the latch on to whatever fingers are available the very second fingers *are* available. Plants and animals make are marvelous grounding tools. My dog gets me through my dissociation triggers like nothing else on the planet. She hates baths unless the shower is coming from my eyes.

A suggestion I will offer is to resist taking on too many tools at once. Mastering one or three tools is far more effective than having the biggest unused collection in town. Itsy bitsy baby steps allow far greater mastery than big fancy leaps that crash and burn with discouraging ease.

Media fasting is an important tool for me, as well. I have a hyper-active metabolism and over-stimulation is a biggie for me. I still keep up with current events, but I do my own research. Spare me the commentary about the President's hairstyle choices. Monitoring my media diet helps allot.

Girl, this has been a typical part of my anxiety process since before I was diagnosed or had any medication, so I don't think it is related to a certain medication. It's been with me from the beginning.
Arfie, that is probably a really good idea. I tend to try to take on too much at one time anyway. I am working on the grounding exercise and also trying to stop fighting the feelings, which is hard for me to do. I often end up getting frustrated at my lack of control, which leads to more anxiety.

I have found that petting my cats really helps me as well. Also, music or a podcast in the background oddly helps me focus more on a task at hand. Deep breathing, and sometimes even just talking out loud to coach myself through it. I agree with media restrictions, many times the negative stories can trigger my anxiety. Good luck, take it easy with yourself.