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Panic disorder help!

A

AlinaES

Member
Joined
Nov 30, 2020
Messages
9
Location
Uk
Hi guys,
I thought I would join this forum to chat with like minded people who may share the same experiences as I do.
I was diagnosed with panic disorder about 3 years ago, after struggling with horrific panic attacks I started CBT and managed to slightly overcome some of my issues. Now 3 years later, I have had to quit my job due to a relapse. Also, because of lockdown and not being able to get out much I have recently developed agoraphobia. Every time I even think about venturing into the outside world I have major anxiety, and whenever I do enter the outside world it’s just one long panic attack. The panic attacks are worse than ever and I’m afraid I have been so scared by them that it has manifested itself even worse this time. My biggest fear is even just walking down the street alone as I constantly feel like I’m going to faint and I know I’m having a panic attack, which makes me panic more! I’ve recently contacted my doctor and have been put on a waiting list to receive CBT once again.
I was hoping in the mean time that joining this forum and chatting to people may help. So if you have any tips or tricks that have helped you overcome your panic attacks/anxiety please let me know!
I try the usual breathing techniques and also try have an overall positive mindset -but I think most of us know that’s easier said than done sometimes-!
Thanks in advance
 
M

MoonShade

Well-known member
Joined
Oct 5, 2013
Messages
170
Hi AlinaES,

CBT helped me a bit to panic less but I found that it was like putting a band-aid over a huge, infected wound. In the end, what helped me was digging deeper in therapy and learning about how to stop "old tapes" from running in my mind...essentially had to reprogram my mind to believe that I can handle having a panic attack, that I had the inner resources to know what to do. I think the trick is to practice mindfulness and meditation when you're feeling safe and ok because it makes it easier for your mind to do that later when you're unwell, if that makes sense...self soothing becomes a natural response if you do it enough times when you're not in panic mode.
 
A

AlinaES

Member
Joined
Nov 30, 2020
Messages
9
Location
Uk
Hi AlinaES,

CBT helped me a bit to panic less but I found that it was like putting a band-aid over a huge, infected wound. In the end, what helped me was digging deeper in therapy and learning about how to stop "old tapes" from running in my mind...essentially had to reprogram my mind to believe that I can handle having a panic attack, that I had the inner resources to know what to do. I think the trick is to practice mindfulness and meditation when you're feeling safe and ok because it makes it easier for your mind to do that later when you're unwell, if that makes sense...self soothing becomes a natural response if you do it enough times when you're not in panic mode.
Thanks for your response. Yeah I found when I did CBT last time it helped for a short while, but nothing long lasting!
I was thinking about delving deeper in therapy sessions also to try and find the route of my issues, maybe that will help! I struggle with meditation sometimes but will for sure try that again, thank you!
 
Mayflower7

Mayflower7

Well-known member
Admin
Moderator
Joined
Jan 4, 2013
Messages
22,886
Location
England
Hi AlinaES,
Welcome to the forum
I'm sorry to hear you suffer with panic attacks.
They are horrible, luckily breathing exercises helps me.
I hope the CBT helps, try to find your triggers if you can.
We're here to listen anytime.
Hugs
 
G

Ginger Kitten

Well-known member
Joined
Oct 2, 2020
Messages
303
Location
Surrey, Uk
Personally, I think they dish out CBT for everything. I've had it for bipolar and it didn't make a bit of difference to anything. It's a cheap therapy for NHS to offer, that's why. Of course, it may help some people, perhaps with mild anxiety and depression, but not for more serious mh issues. I found DBT much more helpful. It's given to people with emotionally unstable or borderlilne personality disorder, but since it's all about increasing emotional regulation, it worked for me too. I could only get one brief period of it though, as I didn't fit the 'protocol' for having it, and I've never been given it again, despite my pdoc trying to refer me for it. Now that IS madness!

As someone else has said, self help measures like breathing exercises, mindfulness, exercise itself and distraction can also help. I will never allow myself to be fobbed off with CBT ever again. It's gradually being replaced by mindfulness as the lastest 'thing' in mh services anyway. I think they're beginning to realise it's not the wonder-cure it was hailed as decades ago.
 
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