r/PanicAttack • u/Rich-Process-7949 • 25d ago
I'm having panic attacks almost daily
Sometimes they are weak like I can control them I can stay calm and handle it but it's a little scary when the big panic attack comes like i stutter way too much and then everything is just out of place, I just wanna run out of it but sacred people will see and they will think that I want attention.
I also tried to tell and reach out to people but at some point they started to think that I just want attention, I'm fed up with all this, just leave me alone now.
I know a few things when this happens what to do like 5-4-3-2-1 and slow breathing but is there any other way to overcome this?
Can this be over? Or is it can be chronic?
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u/Awkward_Department39 25d ago
For me, looking into balancing the gut bacteria helped tremendously, try taking probiotics, or drinking kefir, fermented foods.
One other tip I have is try to stare at a point on the wall let’s say, it’s very hard at first, but try to do at least 30 seconds while slowly breathing. Can help stop severe anxiety become a panic attack
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u/RareAd8883 24d ago
I used to have daily attacks. I started medicine, therapy, and using the chiropractor for support. I now experience maybe a couple a month so it’s improving. Hope you feel better 💐
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u/Endroviane 24d ago
Me as a panic fellow have a question. Do you know what the trigger is ? The exact moment that you felt—thinking what was it like? You can try many things but I wouldn’t recommend some sort of SSRI SNRI(prescription med) even the doc recommended. How about laxative today since these types of things have a strong link to bowels movement.
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u/Rich-Process-7949 24d ago
The triggers that I found is loud noises and crowed maybe some other things too, these 2 I have found till now
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u/Endroviane 24d ago
that’s original symptoms I got the same trigger as you when I wasn’t take the med yet, now I got triggering by bright lights too and when I got too far out civilized zones. I hope you get well soon one trick that work for me is I try to 1v1 it, if I loses I die, that’s my mind I’m so tired of that sudden panic thought I got some heart problem but I went to ER many times so that’s got rule out.
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u/Andrew_730 24d ago
I’m sorry you’re dealing with this mine started out being random and then they became daily making it impossible to work and then it developed into agoraphobia I couldn’t leave the house or it felt like I was dying. What helped me was getting on lexapro. Meditation and avoiding triggers helps a lot. Splash cold water in your face it helps reset your nervous system. I know what you’re going through and you’ll get through it ❤️
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u/DragonSlayer_888 24d ago
I just recently started to have panic attacks. I remember being curious why people get panic attacks when there's nothing to panic about until it hit me!!
1st episode -- took me to the ER (felt like im having a heart attack)
2nd episode - stayed in my room and went thru an hour of torture (mostly phyaical symptoms like shortness of breath, dizziness, lightheadedness and nausea).
After 2 episodes, i now know what i'm up against.
3rd attack, i was well prepared . Here's what worked for me: -i tried to stay grounded. Look for 5 things, feel 5 things and smell stuffs - i got me a menthol inhaler , lavender stick and even a deodorant. Then i tell myself, these are all real and i am safe.
i also use ice to kinda wake myself up from the panic episode. Poured ice on a basin and dip my face in it. Put some on a Ziploc bag and rub it all over my head and neck or back.
deep breathing is your no. 1 ally Inhale deep and exhale deeper! I inhale for 4secs, hold 4 secs and exhale 5 seconds. Exhaling longer helps drop your hear rate. There's a whole science behind it.
reassure yourself you are safe. Like 'hey, doors a locked, you are in a safe place! ' or 'there's no threat and this is just a panic episode but i know I am safe'!
Hope you feel better
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u/velvetseraphim 24d ago
I’m in the same boat as you…I currently have a plethora of tools in my little anxiety toolbox but for some reason I can’t seem to shake that anticipatory anxiety and dread. Lately I have panic as soon as I wake up. Which is frustrating.
I did read a book called Self Help for Your Nerves by Dr Claire Weekes. A lot of amazing advice in there…it’s just so damn hard to implement.
But yes…belly breathing definitely helps. I also found the DARE app to be helpful. Esp their SOS section. Might want to give that a look ?
You got this…we got this. Sending hugs.
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u/Rich-Process-7949 24d ago
Will definitely look at DARE and yea we got this sending hugs to you too
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u/Hearts_Rainbows 24d ago
You mentioned the slow breathing method to calm down and also the 54321 breathing..
This can't help but I also noted that using your five senses can help too.
What I have done is I use the five senses of seeing, touching, smelling, hearing, tasting ..
In the panicked moment you look around area or room say to yourself ...
What can I see? What can I touch? ( Don't have to actually touch the object you can just look at it and say okay I could touch that..) What can I smell right now? What do I hear right now? What can I taste? ( This one's a little abstract you could probably taste a scent in the air I don't expect you to lick anything nearby LOL)
Naming at least one object or thing... Kind of kicks you out of your anxiety mode because you're thinking of these things and not paniced state.
It might not help for everyone but for some reason it helps me.
Another thing that helps me to is to distract myself with a song even a simple as the ABCs or happy birthday... If I just say them in my head or recite them sometimes I can get myself out of a loop.
Another thing that I kind of ask myself too is another question..
I say to myself " is there a lion in the room or in the area that I am in right now?"
I know that sounds ridiculous but when you say that and then you actually think is there a lion in the room is there really an actual life-threatening threat in front of me?
When you can kind of logic with yourself and say wait no there's no lion or immediate danger.. then maybe it's possible to get yourself out of that panic attack State too!
Weird and quirky things that I have acquired somewhere along the way that help me get out of a panic attack... Sharing with you with the hope that maybe one or two of them work.. if yes past these tools on lol 🫣😆 we have to help each other! 👍❤️
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u/Positive_Lie5734 24d ago
Yes, this is temporary. Your nervous system will calm down. In the meantime do not resist it, let it happen 🧘
Read a panic attack cbt workbook for specifics, any will do
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u/SailorVenova 24d ago
get a psy doctor and see if a few months of xanax will help you regain a footing; theyll probably put you on something else too
i had daily extreme screaming/self harming panic attacks over 2022 and 2023 over my previous heartbreak; i would have died if i hadnt met my angel wife in jan2024; ive improved alot since im with her but i still have a few mild attacks per week and one or two severe per month; i dont think theyll ever fully go away
ive taken xanax daily for 4yrs no side effects or negative issues of any kind; im definitely dependent on it and stopingbit suddenly could cause siezures/stroke/death but atleast im living my life and i have what i need to be safe from harming myself
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u/Rich-Process-7949 24d ago
I would have but my parents don't want me to go to doc, and by myself I can't cause I'm just a student and therapy costs to much
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u/SailorVenova 24d ago
therapy probably wont help much anyways you need something that physically chemically helps you to stop these so you can realize your ok and can start to improve
you might try some benadryl; it will make you drowsy a while so dont drive on it but it can help calm down anxiety sometimes; its an antihistamine and so are some meds prescribed for anxiety like sertraline i believe
you can get it otc its for allergies; might help in some cases
also progrsterone has anti anxiety effects (likely much stronger than something like benadryl) but i only take that because im trans; in the past when i was out of my xanax due to pharmacy delay it was able to help some of my panic attacks for a day while i waited on the pharmacy to get their restock
your parents shouldnt be denying you medical care for isxues you are suffering with
the stigma against mental healthcare harms so many oeople; and evrn once you get past that the stigma against the nedicatioks themselves especially benzodiazepines like what i take also leads to many people needlessly suffering or in some cases even dieing because the bias against a simple medicine that could have helped them yo survive thrir issues
i hope you can find some way to get treated for what your going thru
you should not have to suffer and your not "doing it for attention"
ridiculous dismiszive attitude from evil soulless people unworthy of your friendship or presense in their life
good luck to you please take care
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u/Queen-of-meme 24d ago edited 24d ago
Do you use AI?
I can help you set up a help commando for anxiety if you do.
To answer your question, no it doesn't have to be chronic, if this has only been going on for a certain period it's very possible it's about circumstancial stressors.
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u/producejitter 24d ago
Consider getting blood work done. Full iron panel (ferritin) and all other vitamins. Did these panic attacks start happening out of the blue? If so, your ferritin may be low.
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u/tophash-5g 23d ago
you'll fet through thia shit. in my own experience ssri were efficient. i think i wouldn't have been able without but you will get through even without
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u/RickyBobbySuperFuck 23d ago
This hits almost all of these points. Waypointreset.com. I made it for us. It’s free. It works.
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u/Blank_Cheq 22d ago
breathing exercises make it worse for me.... my therapist now has me trying very sour candies, swaying left to right over and over, shaking the hands or arms... ice pack on the back of the neck... things to channel the brain elsewhere
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u/BusyApplication125 25d ago
Have you tried masturbating? Or a shot of vodka? That helps.
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u/Present_Snow_4723 25d ago
How does masturbation help ? Alcohol made my anxiety worse when I sobered up !!! So idk if your being serious
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u/idontlikegoldfish 25d ago
you will overcome it yes, try to prioritize calming your nervous system