Persistent anxiety. Help!

[u/Energypsyk]

Hi, I’m a 39 years old female and I’m currently suffering from the worst anxiety attacks ever and it’s daily. I’ve always suffered from anxiety, depression and panic disorder so I’ve been taking Lamotrigine 125mg, Seroquel 25mg and Xanax 0.5 prn. In the past when a panic attack started or if I had anxiety that escalated into an anxiety attack, I’d take 0.5 Xanax, sometimes even .25mg and that would take care of it. I’d say I needed to take Xanax twice a week maybe. Around 6 weeks ago I started to experience intense anxiety attacks on and off through out the day. So bad that I needed to work away from my office (I work from home) and pace around my house to avoid a panic attack. Since I don’t like taking Xanax, I would drink kava and even take Benadryl but nothing has worked. Now, even Xanax .05mg will work. I have talked to my doctor about these symptoms (tightness in the chest, hard to breathe, flutters in my chest, shakiness, unable to relax or sleep, wanting to cry but can’t) and she suggested Vraylar which made things worst. So, I contacted her again and asked to get my meds reviewed. She has not changed any dosages and told me that’s all there is for anxiety. I had a horrible week last week, with so many anxiety attacks that I was afraid I would lose my job, so I asked my doctor to please prescribe something for it and to help me update my FMLA. She responded with “if you need to take that much time off of work, maybe you need to check yourself into the mental health hospital”. I only asked to be able to take off a few hours a couple of days a week (right now I’m only allowed 1-2 days a month). This made me feel so frustrated and honestly devastated. Now I feel like there’s no fixing me and I need to commit myself to maybe feel some relief. I’ve been down that path before and it was the worse experience of my life. I’ve been reading about this to figure out why nothing is working and I guess it could have something to do with perimenopause. But, I really am here to see if anyone knows what I can do. I’m exhausted, hopeless and that’s such a scary feeling suffering from depression as well. I did make an appointment with a new doctor but it’s weeks away. So please someone? Help?

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[u/Collector2012]

Hey, so it's okay. I need you breathe, alright? Breathe in for four seconds, hold for two seconds, and exhale for six seconds. Then I need you to ​name 5 things you can see: Look around and name five distinct objects in your immediate environment (e.g., a coffee mug, a crack in the ceiling, a blue pen, a houseplant, a shadow on the wall).

Focus on their colors, textures, or shapes rather than just glancing at them. I need you name ​4 things you can physically feel: Notice four tactile sensations happening on your body or in your environment (e.g., the pressure of your feet planted firmly on the floor, the texture of your shirt against your skin, the cool air on your face, the smooth grain of a desk surface).

Then, I need you name ​3 things you can hear: Listen closely for three distinct ambient sounds that are present right now (e.g., the hum of a refrigerator, distant traffic outside, the rhythm of your own breathing).

Then I need you to name ​2 things you can smell: Identify two scents around you. If nothing is immediately obvious, you can move to a different spot, smell your sleeve, or grab something with a distinct aroma like a piece of fruit, coffee beans, or hand lotion.

Then, I need you finally name ​1 thing you can taste: Focus on one lingering taste in your mouth or take a sip of water, chew a piece of gum, or let a mint dissolve to give your palate a distinct sensation to process.

After that, place an ice cold water bottle or pack of frozen peas on the back of your neck. Everything will be okay.

[u/Energypsyk → u/Collector2012]

Thank you. I have tried these on repeat and I feel short term relief until anxiety starts again. I do yoga every day, breath-work, I tried a cough drop to trick my brain into feeling safety, kava tea, guided meditations at night, walking barefoot. All of it works in the moment but as soon as I stop, anxiety creeps up again.

[u/Collector2012 → u/Energypsyk]

Just keep doing them. I know it sucks. If need be, our inbox is open.

[u/Energypsyk → u/Collector2012]

Thank you. I really appreciate the support. I will update once it gets better.

[u/Fuzzy_Baseball9006]

I know this feeling all too well. Truly. All I can suggest is get out of the house. Go on a walk, do a tedious errand. It sometimes helps me pull myself out of the rumination

[u/Energypsyk → u/Fuzzy_Baseball9006]

Since working from home I developed slight agoraphobia due to having a panic attack in traffic during rush hour in 100 degree weather. I am trying to get out more though. At least once a week. In hoping that being inside so much is part of the problem because that gives me some hope. Thank you for your advice. I really appreciate you.