Panic Attacks Support Group
A panic attack is a period of intense fear or discomfort, typically with an abrupt onset and usually lasting no more than thirty minutes. Symptoms include trembling, shortness of breath, heart palpitations, sweating, nausea, dizziness, hyperventilation, and sensations of choking or smothering. Panic attacks can be very sudden, appear to be unprovoked, and are often...
I am going back to work tomorrow after being out of work for three months on medical leave due to severe panic attacks and depression. I have had this before and they have pulled me out of work and I went back and I ended up having the same thing happened driving into work shaking having to pullover to the side of the road to vomit. This is been going on for two years now I've had panic attacks for 16 years but the past two years of been the worst.
My daughter wanted me to be out on leave until the end of September but my work told me they would not approve it or keep my job if I did that so I have no choice to go back.
My boss is a bully among other things and asked the last time I went back to work she had a list of things to do that was impossible with the deadline I was so stressed out I ended up having severe chest pain's and I had to get rushed to the hospital
We have tried to fight and have a meeting about my supervisor but nothing was done about it so basically I have to either deal with it or quit my job which is not an option for me. I'm a single-parent and bought my house four years ago and I worked very hard to do that for my daughter she is 16 and I don't want her life to be unsettled.
For the past four days I have been having panic attacks just thinking about going back to work praying that what happened before won't happen again
Does anyone have any advice on coping skills to go back to work I am completely petrified and haven't been able to leave the house the last two days. I have been looking for other jobs but quitting is not an option for me I can't lose my house and I need to pay my bills so I must force myself to go back to work
Can anyone relate? Are there any suggestions on ways to cope? Thank you for your help
My daughter wanted me to be out on leave until the end of September but my work told me they would not approve it or keep my job if I did that so I have no choice to go back.
My boss is a bully among other things and asked the last time I went back to work she had a list of things to do that was impossible with the deadline I was so stressed out I ended up having severe chest pain's and I had to get rushed to the hospital
We have tried to fight and have a meeting about my supervisor but nothing was done about it so basically I have to either deal with it or quit my job which is not an option for me. I'm a single-parent and bought my house four years ago and I worked very hard to do that for my daughter she is 16 and I don't want her life to be unsettled.
For the past four days I have been having panic attacks just thinking about going back to work praying that what happened before won't happen again
Does anyone have any advice on coping skills to go back to work I am completely petrified and haven't been able to leave the house the last two days. I have been looking for other jobs but quitting is not an option for me I can't lose my house and I need to pay my bills so I must force myself to go back to work
Can anyone relate? Are there any suggestions on ways to cope? Thank you for your help
Next, your job matters ONLY to the point that it pays the bills and puts food on your table. A lot of us are very sensitive people and do not deal with overloaded work or conflict well. (Though we can learn to). If your boss is a dick, just give them what you can. Accepting they are an asshole and that is their problem not yours is step one to dealing with work place hostility. YOU ARE NOT AT FAULT FOR THEIR LACK OF HUMANITY.
Following those two items I would also add in distraction. I have a hard time in public some days. I put relaxation music on my phone and ipod and put in 1 ear bud and focus on that. I would use both to block out the rest of the world if possible but even 1 helps. (Doing this at work is an option for some people and not others. Only use this if it helps and if it will not get you fired)
Next pressure points. This is much easier to do at work. Link below:
http://www.youtube.com/watch?v=SLz6Vbxz2L0
You can ignore the "open heart" and new age points of this, I just looked up a quick basic pressure points for anxiety relief, there are others you can find, better videos, just trying to get this typed up asap.
Why does this help? Again distraction. You hit those pressure points and it send signals to the brain... "Hey brain something important is going on here." The Brain is running around throwing all these panic words and fear at you but stops and is tricked into responding to the MORE IMPORTANT stimuli, the pressure points. It allows some people to cut off the panic feelings and the brain or mind returns to a normal state.
My first therapist tried using muscle tension or weight lifting to do the same thing to me during a panic attack. It is another QUICK FIX, something to use in a pinch. (DO NOT DO THIS TO THE POINT OF HURTING YOURSELF) I went that far during my best friends wedding thinking I needed to run from the room screaming, I pinched and clawed at my leg putting myself in pain to shift my focus during his ceremony from panic, just so I didn't feel like I would have to get up and distract others from that special moment by leaving.
Again pressure points, benzo type drugs are quick fixes and not cures.
LONG TERM relief:
1. Document the hostile work environment your boss is creating for you. GET PROOF. Real companies HR departments do not like it, but lawsuits suck. They will back down. If you cannot afford to sue them for real, this can buy you time so they don't try to fire you while looking for a better job.
2. Find a better job, even if the bills are a little tighter. Getting away from people I consider to be a negative evil presence in our lives is paramount to our recovery. I am not saying conflict and workplace frustration and anger will not happen other places, but if someone is basically mentally hurting you on purpose, they NEED to be left behind.
3. Therapy using the exposure method for the panic. Find a good person, someone you feel you connect with even a little that is willing to work with you and LISTEN to you. It may take a few tries but there are good people out there. I have been to a number of bad therapists.
4. Books on panic. David Carbonell's "Panic attack workbook" is great. 20 bucks on Amazon. We cannot find release from what plagues us (Panic) without knowledge on how to respond to it. Learning about panic gives us knowledge and knowledge destroys fear. Panic is fear so knowledge is the path we all must take to end this. (Ok sorry for the new age sounding stuff, but to me it is the truth)
5 Baby steps. Small victories in dealing with panic are SO important. Each step you take WILL make you better. Taking those steps is going to be hard and scarey, but you are not alone EVER. There are tons of us out here with the same problems facing this journey.
You can do this, all of us have faith in you, ALL of us dealing with the same pains and fears have faith in you that YOU CAN DO THIS.
i;m at a very low place with my depression and anxiety and I'm trying to stay positive. Its hard but we can do this!
Darksky has some great ideas (and always does). A few other things to consider.
Obviously you and your supervisor aren't getting along. You need a coping skill for that. A few things I've used:
1. Imagine you are in a rubber suit and things just bounce off. Negativity cannot penetrate the suit.
2. Regardless how much pressure the job puts on you, you must take breaks. Breaks should include physical activity like walks to let you clear you head. To this day I take walks and listen to music to clear my head.
3. Do what you can to find out how to better work with you boss. Such as first day saying "Hi [insert name], I'm happy to be back and would love to hear what work you need me to get going on." Try to play the boss with kindness and showing a great attitude. I can mean a world of difference.
As to getting back to work.
1. Exposure therapy. Drive to the office off hours, park your car in the lot and think about positive outcomes. Walk around the building a imagine things going well.
2. Be compassionate with yourself. Admit the first day will be tough and that is OK. It should be tougher but it will improve. Compliment yourself for each hour that you are back. (I even went to the point of hugging myself privately)
3. See if you can find a supporter at work that you can talk to for support (not complaining)
I also like DarkSky's idea of a benzo, very short-term. Helps you adjust and have positive experiences.
I'm a 28 years or so of panic/anxiety and am doing very well (I have a very high job in a corporation). Happy to listen or share ideas,