Anxiety Support Group
Anxiety is a physical condition marked by intense and persistent feelings of distress, fear, angst or dread. General anxiety caused by routine day-to-day stresses usually passes quickly and is experienced by almost everyone at one time or another. However, such feelings that linger over time and are very difficult to cope with, and which lack a clear cause, may indicate...
Hello all, this is my first start of a thread on here. I don't really even know what I'm looking for. I have had general anxiety disorder and panic disorder for 15 years. My panic was under control for about 1 year until a few months ago. I can live with general anxiety, but the panic is debilitating. Since my panic attacks started up again they are the worst they have ever been in my life. They are relentless and won't stop. I hyperventilate so bad my hands become stiff, my face goes numb. It seems to occur every other day, in one day I can have 5-10 30 minute panic attacks along with the general anxiety.
I see a therapist every two weeks, and I have emergency medicine. I think it's time to get on daily medication, but I am terrified of the side effects.
I am scared because I don't really have much to be anxious about in life right now, but the attacks keep coming. And I'm developing more specific phobias.
My phobias that send me into panic are: Dying, being poisoned, being allergic to something and going into anaphylactic shock, not getting enough oxygen into my lungs, not enough oxygen in the air, fear of going insane.
So much constant fear, and I am so tired. Has anyone had a really bad phase of panic that went away eventually? It's hard to live like this. I do not feel normal. :/ I wake up everyday feeling weird, like my brain is in a constant fog and I'm up in the sky not on earth. Thanks if you took the time to read this all.
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I did the dumbest thing today. I charged my earbuds, unplugged the block and put the block in my little bag instead of the earbuds. I wasn't happy about that when I got to the gym. What a dummy!
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Ever since I stopped doing therapy because of insurance, I've been feeling that old tense and irritable sense of anxiety and stress. I hate that. I was making so many strides and changes during therapy, my therapist would acknowledge all of my progress and accomplishments, and I miss that reassurance. Today I thought about it, and I made those changes! She would always tell me that I chose to...
i’m so sorry you are struggling so much with panic.
I have panic attacks that are really hard as well. mine go through really tough periods like you describe but there is always relief sometime , someway.
i think more therapy might be a good thing if they are becoming debilitating.
hope talking about it here helps and you find the support you need
xxx,
Stitch
Health anxiety/fear of dying isn't high on my own list, but a not-so-funny part of anxiety is that is be a sneaky snake that can slither through just about any crack. Yesterday's no biggie can become tomorrow's nightmare at the speed of a panic attack. The focus of the anxiety doesn't seem to be as important as the anxiety, itself.
And, yes, it cycles. My periods of acute anxiety always give way to more tranquil periods. When I am in the heat of an acute anxiety period, I remind myself often that this, too, shall pass.
Having a therapy support network to lean on helps ALLOT. This very forum is one of the nodes on my therapy support network. I hope it serves you as well as it has served me.
Welcome aboard. You are not alone.
I have sever panic attacks just like yours. One thing that has helped me is talking to the right people when going through my panic attacks. E.g. I would not talk to family about it as they act as catalysts to a full blown panic attack but I have and will talk to a close friend when they are available and they let me know its ok.
You've mentioned specific phobias which is good in the sense that you are self-aware of your situation and specific triggers such as thoughts of said phobias.
One thing that can help ease symptoms is using REST or using the five sense techniques. Note: this is easier said than done and takes a lot of practice.
R(relax) E(evaluate) S(set and intention) T (Take action)
Essentially in the moment if you notice your thoughts spiralling, take a moment to focus on your breaths e.g. count to 10 breaths and repeat or breath in for 4 seconds and out for 8 etc.
Then you evaluate your physical situation e.g. you are not in any physical danger, there is nothing around you that is going to physically harm you in this moment.
Then you set an intention. This could range from, 'I'm going to have a snack' to 'I'm going to go on a walk' (or any other activity you would like to do such as dance on the spot and listen to music)
After setting the intention you take action and proceed to do that intention and that is what you focus on right in that moment.
The five senses technique is essentially a grounding one. In the moments where you feel anxious or a panic attack setting in (for me it is when I start to cry or get an ache in my chest.) You do these instructions, point out (verbally or in your head):
5 things you can see
4 things you can hear
3 things you can touch
2 things you can smell
1 thing you can taste.
You can also repeat trying to find new things to notice.
Hope this helps and I wish you best on your journey.
The 557 breathing technique is take 5 deep breaths in while thinking good thoughts about yourself like I matter, I am special, I am strong and then hold the breaths for the count of 7 focusing on those words about yourself, then let out the breath slowly for 5 seconds letting go of any anxious, self-defeating, unhealthy thoughts. I do this one to three times a sitting. The gratitude journal is writing down something good every morning and night something that went well in the day, or something I appreciate about myself. Taking our focus off of the anxiety and depression and focusing on positive uplifting things really helps. What you think is what you believe. So thinking uplifting things you believe those things but the reverse is true - thinking negative self-defeating things, you will believe those. I will be praying for you. Feel free to pm me if you'd like to chat. Hugs and God Bless