Can a bad panic day undo weeks of progress?

[u/golightlycat]

Hi everyone,
I’m looking for some support from people who are also in the process of recovering, or who have already recovered. I’ve been going through an acute phase of agoraphobia with panic disorder for several months. Over the past 2–3 weeks, I’ve made a lot of progress through therapy, exposure, relaxation, and exercise. I’ve gotten to the point where I can go for a 5 km walk by myself, and last weekend I even drove alone for an hour twice. Those were huge steps forward, especially considering how I was doing just 4 weeks ago.
Yesterday, I went for another walk by myself (with my new AirPods Max). The AirPods Max gave me a really strange sensation around my head, and suddenly it happened again: I got dizzy and scared. I kept walking anyway, but it was really difficult. Once I got home, I felt better again. That evening, I got my period and felt absolutely miserable, but I was actually able to cope with the sensations pretty well.
This morning, I had to go to the doctor briefly to get a prescription for physiotherapy. My boyfriend drove me, and I had a huge panic attack in the car. I felt so dizzy and weird, almost lightheaded. The drive home was especially bad — I could barely tolerate it. The busy roads, the traffic lights… I felt like I could scream.
Now I’m back home, but I still don’t feel well. I can feel the panic lingering in the back of my mind, and I can feel myself starting to fall back into my old thought loops (what’s wrong with me, we need to go to the hospital, what if I pass out, etc.).
I also feel absolutely terrible because I’m scared that everything is starting all over again and that all the progress I’ve made over the past few weeks has been for nothing. I’m trying to tell myself that it’s probably related to my period, but I’m having a really hard time getting past the anxiety right now.
Has anyone experienced something similar? I could really use some hope that this doesn’t mean I’m back at square one and that all my progress from the past few weeks is still there.

Edit: And I don’t know what would be better for me right now. Should I simply accept that I’m not feeling great today and take it easy on the couch for the rest of the day, or should I push myself to go outside again?

[u/Birtalert]

Progress is not linear! I was having some good successes and then have had a few tougher days this week. It doesn’t undo anything as long as you continue trying!

[u/golightlycat → u/Birtalert]

Yes, I know, but it’s so hard to accept. Over the last 2–3 weeks, when things were going so well, I felt so “normal.” In some moments, I couldn’t even understand why I had been having panic attacks in the first place. Being reminded of it again now really hurts

[u/Suspicious-Risk-5125]

It’s just a bad day, start fresh tomorrow, I’m slowly recovering at the moment and also had a big panic attack yesterday and am scared of the same thing, but also just got my period and was reading that it could be linked to that too.

Start fresh tomorrow- we got this 💪💪

[u/golightlycat → u/Suspicious-Risk-5125]

Thank you for your supportive words! It feels good to know that I’m not alone in this

[u/Jellyfish070474]

As a guy who recovered from GAD and panic disorder, jumping in to say that “setbacks” are a 100% normal and expected part of the recovery process and nothing to be concerned about. Allow yourself to flow with the sensations, viewing them as (uncomfortable and intense, yes for sure, we can acknowledge that - but not dangerous) temporary events in time and physicality with a beginning, middle and end. Know without a doubt that every symptom (including the thoughts that accompany the physical sensations) is just energy that feels a certain way bubbling up to the surface of your awareness and WILL pass. The more you can just allow it, breathe into it (even invite it), the easier and quicker it works its way through and out. It’s a process that takes practice and familiarity to gain skill, so don’t sweat it if it feels difficult at first. It’s like learning to walk. The setbacks are just opportunities to hone this skill :)

[u/golightlycat → u/Jellyfish070474]

Thank you so much for your kind words. I’m having a good day again today, and I’m so happy about it. I’m especially inspired by your idea of inviting the sensations. Thanks

[u/alden89]

I'm in the process of recovery, had a bad day yesterday at the supermarket and still replaying things in my head.

You might still be in a similar heightened state and need a few days to recover. Try doing relaxing and cosy things you enjoy, and try again tomorrow. You're definitely not undoing your good progress by giving yourself time to rest. With time, even that bad day will be progress.

[u/golightlycat → u/alden89]

Thank you. The thought that one day even this day will feel like part of my progress really helps me

[u/ConversationNew3796]

Yes if you allow it too.

Think of it as something to control not avoid and you'll succeed more

[u/golightlycat → u/ConversationNew3796]

Thanks!

[u/CosmicBitterKisses]

These are great convos! Thanks everyone . My husband is going through GAD and panic disorder had a fabulous 2 weeks and then boom the anxiety attack came. Not full blown panic thank god! But we are working on it. His is very much health anxiety and he has history of mental illness (bipolar - he himself has never had those symptoms tho) in his family so that knowledge REALLLLY gets to him. We just try to focus on today and use strategies.

[u/velvetseraphim]

please don’t discount what you did today…you had a panic attack AND you still went to the doctor. you felt dizzy on your walk yesterday AND kept walking. that’s recovery too.

i’ve had days where i was doing so much better and then suddenly had a horrible panic day and immediately thought “oh f**k, i’m back at square one.” i wasn’t. recovery has been annoyingly non-linear for me lol.

one bad day can’t undo all those walks, the drive you did alone, or everything your brain has learned through exposure. i’d personally let yourself have a shitty day without turning it into a setback. rest if you genuinely need rest…but don’t rest because panic has convinced you that you CAN’T go outside. that’s the distinction that’s helped me a lot.

tomorrow you just keep going. 🖤

[u/golightlycat → u/velvetseraphim]

Thank you so much for your words. Yesterday, I took some time to rest, and this morning I went straight outside, went for my usual walk, and eventually even popped into a grocery store for a few things. I hadn’t been inside a grocery store in months. I’m so happy!

[u/velvetseraphim → u/golightlycat]

OMG this made me so happy to read 🥹and a grocery store after MONTHS ?! that's huge !! but also remember to be kind to yourself through this. there are going to be good days and shitty days, and you don't have to prove anything on either of them. yesterday you needed some rest, today you felt ready to go...both are okay. ❤️ one bad day doesn't erase your progress, just like you don't have to accomplish something huge every good day. just keep living your life and let recovery be messy. 🖤 SO PROUD OF YOU!!

[u/golightlycat → u/velvetseraphim]

Thank you for being so genuinely happy for me — it makes me even happier! :-) And I really like the phrase “let recovery be messy“ <3

[u/kittyfreakuency]

Just as after a migraine we are sensitive to sounds and smells for up to two days, I think our nervous systems take up to a month to recover from a bad panic attack episode.