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Question for anyone prone to panic attacks - 6/14/2014 11:03:13 PM

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From: DelaWHERE(?)
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In the "...cute idea for disabled people" thread, CynthiaWVirginia said that she would like to have a T-shirt that said:

"Panic attack prone and I'm having a bad day. Don't look at me, don't talk to me, leave me in peace so I can get some shopping done."

....and this prompted me to ask a question of everyone here who is prone to panic attacks.....

What are the characteristics of your panic attacks? I'm asking about one characteristic in particular......

Do your panic attacks usually...or always....have some type of "trigger"? Are you usually in a stressful situation or doing or thinking about something in particular when they happen? Or do they just seem to come up out of nowhere when you're otherwise relaxed and not thinking about anything in particular?

I'm asking because I have had some episodes where I have (usually) been lying in bed....calm and relaxed and not really thinking about anything in particular....ready to fall asleep. Then suddenly my pulse starts racing and I start hyperventilating....THEN I start to panic (a bit) ...wondering what the hell is going on.

When this first started a few years ago I immediately thought they were panic attacks.....but then I have to wonder....I'm lying in bed all calm and relaxed....why would I be having a panic attack?

The other question is....are you ever able to somehow control or limit the duration of your panic attack? Over the years I have noticed that I can *usually* suppress the feelings so that it doesn't seem to last as long as it used to.

I usually have them at night in bed....I don't have too many during the day, but I have had a few while I was at work, and I noticed that after things have calmed, my mind is completely blank...if someone comes up to me or phones me, I can't talk. I know what I'm *supposed* to say, but I can't get my mouth to say anything.

When I mentioned this to my neurologist, he just brushed them off as seizure auras (I have epilepsy). But since I haven't had a convulsive seizure in 7 years...plus I've never had an aura before a seizure, .I can't help but wonder if these episodes are actually something else.

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RE: Question for anyone prone to panic attacks - 6/15/2014 3:26:35 AM

ThePrincessKali

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I have anxiety disorder. I have been pretty high strung and anxious most of my life but I never experienced really severe panic attacks until I was 23. I don't do well with heat and am prone to fainting or getting tunnel vision if I overheat. A few summers ago it was around 100 degrees out and our A/C was broken. I was laying in bed, otherwise relaxed, but concerned about passing out from the heat. I started feeling pins and needles in my feet and hands and it then moved to my legs. Then my chest started feeling right. It got so bad it felt like something was tied around my heart and squeezing it. I thought I was having a heart attack and called 911 and an ambulance came and took me to the ER. They told me I had a severe panic attack.

Ever since then I've had a few here and there. Never as severe as the first one but I know on anti-anxiety meds. Sometimes I start to feel the same tightness in my chest. It's sometimes in a high stress situation and sometimes when I'm completely relaxed. It's about 50/50 in terms of stressful situations causing them.

(in reply to smileforme50)

RE: Question for anyone prone to panic attacks - 6/15/2014 5:46:32 AM

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I have PTSD and along with it comes panic attacks. I used to get them often, not so much any more but when they do hit, it's usually at night right as I start dozing off, that not fully asleep but not fully awake stage. No triggers that I'm aware of but for me it might be that foggy head feeling as I'm dozing off or it could simply be my mind is not as busy as it is during the day.

What I found helps me is as soon as I feel one coming on is to try and focus on something I enjoy be a place, event, my pets, a vacation, etc., and I'll try to get it under control by finding a focal point in the room and stare at it, take slow, deep breaths and most often I can now get through it before it becomes severe.

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RE: Question for anyone prone to panic attacks - 6/15/2014 3:17:11 PM

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From: Apple County NY
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Generalized anxiety disorder.
Loud noise especially for prolonged period of time will set them off. Crowds also a trigger.
I've had to leave a subway station and walk up to the smaller station ten blocks up in the past. Or walk all the way to where I'm going.

I don't watch a lot of the tv shows he watches because the situations prey on my mind and will set off an attack. So if he's watching Criminal Minds of Law & Order SUV, I'm out of there.

Don't go to horror movies or read books that will cause an attack.

Yoga meditation and breathing can be helpful if you feel one coming on. I've been known to walk out of crowded places and just sit in the car for 20 minutes until I'm relaxed and can handle more socializing.

However the last thing I would do is wear a tee shirt informing people of this. My experience is that people are clueless and instead of leaving me alone, would come up and try to hold me, and want me to talk to them while talking at me.

< Message edited by DesFIP -- 6/15/2014 3:20:50 PM >

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RE: Question for anyone prone to panic attacks - 6/25/2014 12:36:44 PM

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From: The Shire
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PTSD here.

I know my triggers pretty well now, and since my PTSD is the result of a rape, a lot of them are sexual. The second one is tripped, I disassociate. My blood turns to ice water, my heart gets going fast, and I get very very prey animal flighty. I tend to not be able to communicate and it takes a lot of coaxing to come out of that. Obviously, the sex has to stop.

I also have some other triggers since I had to live in a dorm with my rapist for 7 months after it occurred and because of a recent car accident, I'm having issues with that too. These things tend to come up before bed while I'm trying to quiet my mind. I used to display a lot of OCD things, but I have gotten them mostly under control with therapy. I'd be lying if I said I have stopped checking the lock on the door entirely though. I also still have a lot of obsessive thoughts. I get REALLY REALLY crazy about STDs and doctor stuff. I can't tell you the amount of times I've gone into my docs office CONVINCED I have AIDS and gotten tested to find out that I don't, or freaked out over razor burn, or a bruise, the whole thing. I've been tested for all sorts of stupid allergies, to no avail, because my stomach issues are likely anxiety triggered. When these obsessions hit me there is NO STOPPING it. They consume me for hours or even days. While I've stopped "ritualizing" I am still really struggling to stop them. DesFIP had good advice. I love SVU, but I have had to stop watching it because it sends me to a bad place. I dislike when folks share things about major rape cases on college campuses or high school campuses without a "trigger warning"- I've accidentally read an article before titled "Tragedy in Maryville" with a picture of a burned down house for example.

Breathing excercises have helped, I'm now just starting Klonopin. After my car accident my progress stopped and then I backslid and finally decided I needed medication and therapy ASAP. To be honest- I don't have very much advice. I'm starting over. Yoga and Meditation helped before, or a guided meditation track- but its gotten less effective for me. I hope you find some help <3

(in reply to DesFIP)

RE: Question for anyone prone to panic attacks - 6/26/2014 12:50:28 AM

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I just woke up from one...usually I am up from pain. Bad dream already gone. I was choking though.

I get on here and cruise around. Surfing the net relaxes me, so does gaming.

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RE: Question for anyone prone to panic attacks - 6/26/2014 3:25:17 AM

CynthiaWVirginia

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quote:

What are the characteristics of your panic attacks? I'm asking about one characteristic in particular......

I can feel a massive chemical dump taking place in my brain. It's huge, overwhelming. I feel like the air has disappeared, or that I'm under an intense threat. A flashback or other trigger might set it off.

quote:

Do your panic attacks usually...or always....have some type of "trigger"?

Yes. Usually they do. I have more triggers than I could list, but here are some:
1) Bathrooms. Sometimes just being in one, even alone, is enough
2) Someone else in the bathroom with me
3) (Do I even need to mention someone in the shower with me?)
4) Bending over a bathroom sink to rinse out my mouth after brushing my teeth (I use a cup to get around that one)
5) Certain mens' colognes (am clueless about which ones)
6) People. They make me feel crowded just by existing in the same space as I do. I hate crowds, and my definition of a crowd is probably not the same as yours.
7) Many movies, tv shows, commercials. Anything about child molestation or rape will mess me up for days or weeks or months. For instance, one time I watched a movie I had never heard about called Prince of Tides. I had no clue there was a bad scene in it. It triggered flash backs, nightmares, night terrors, sleep walking (where I would feel such a need to escape that I would unlock MY FRONT DOOR and would sleepwalk myself right back to bed), every shadow and sound triggered feelings of fear or terror, and I had to keep every single light on in my entire apartment 24/7, etc.
8) Scary music in horror movies. For some reason I'm fine with disaster movies (earthquakes, asteroids, even Godzilla types squashing cities), but toss in some scary music that builds my tension and throw in a threat that can't be seen and can't be stopped and I'm triggered.

Recently at a MAsT meeting where the discussion for that day was triggers...just talking about some of my stupid ones while in a room that had too many people in it...set mine off and I had to leave. Most of the time when it happens I'm caught by surprise, a deer in the headlights moment in the second one of my triggers are tripped.

quote:

Are you usually in a stressful situation or doing or thinking about something in particular when they happen? Or do they just seem to come up out of nowhere when you're otherwise relaxed and not thinking about anything in particular?

Usually they're "bolt from the blue". The ones I can see in advance I try to find ways to avoid them. I can be triggered by nightmares or a dream I just woke up from.

quote:

I'm asking because I have had some episodes where I have (usually) been lying in bed....calm and relaxed and not really thinking about anything in particular....ready to fall asleep. Then suddenly my pulse starts racing and I start hyperventilating....THEN I start to panic (a bit) ...wondering what the hell is going on.

When this first started a few years ago I immediately thought they were panic attacks.....but then I have to wonder....I'm lying in bed all calm and relaxed....why would I be having a panic attack?

It could be a random thought that went through your head, some sound you heard outside, or just...your heart doing what hearts sometimes do, suddenly racing for no reason (I had this happen during one year, and a cardiologist that checked me out and recorded when my heart "went nuts" said I was fine)...this in itself can trigger a panic attack.

Also, a friend of mine never had anything bad happen to her, she has some kind of heart defect that gives her panic attacks. I've also heard that fear of having another panic attack can actually trigger one.

quote:

The other question is....are you ever able to somehow control or limit the duration of your panic attack? Over the years I have noticed that I can *usually* suppress the feelings so that it doesn't seem to last as long as it used to.

Not by myself, no. If I'm with my slave I tell him what I need (often I need to breathe, lol, by having him open the front door and getting the h*ll out of my way as I blunder toward the door frame). If he's nearby and I catch it in the first half minute, putting my face into his bare chest while he rubs my hair will help head off the worst of it. It still takes a good twenty minutes and my brain chemistry is messed up for hours or days afterward. I've tried all kinds of things to make this go away and/or go away quickly; nothing works. Avoiding triggers whenever I can...works best for me.

quote:

I usually have them at night in bed....I don't have too many during the day, but I have had a few while I was at work, and I noticed that after things have calmed, my mind is completely blank...if someone comes up to me or phones me, I can't talk. I know what I'm *supposed* to say, but I can't get my mouth to say anything.

At our MAsT meeting, someone brought it up that the fight or flight response isn't all, there's a third hard wired possibility...to "play dead". I'm hard wired to play dead. (My early childhood coping mechanism.) I try to combat this overwhelming response of mine by forcing myself into flight. It works for me. If only I could make my brain not...behave like a leaf being blown around by the wind afterward. It would be a blessing if I could stay entirely speechless until I had recovered, instead I keep talking in circles trying to figure out what happened.

quote:

When I mentioned this to my neurologist, he just brushed them off as seizure auras (I have epilepsy). But since I haven't had a convulsive seizure in 7 years...plus I've never had an aura before a seizure, .I can't help but wonder if these episodes are actually something else.

A neurologist is going to give you a neurologist type answer. Go to a shrink who is good with people who have panic attacks or find a support group made of others who are living with their panic disorders if you want someone who will understand.

When I worried about my heart I went to a cardiologist and they strapped some kind of monitor to me and sent me home. If these are seizure auras, isn't there something you could have hooked up to your body to prove this is happening? (Or to disprove it.)

Since this is happening when you go to bed, I'd do an elimination thing to find out if anything is triggering you. Anything new in your bedroom? New curtains? A neighbor having a new dog that barks? Are you using a new laundry soap or fabric softener? I've found that going to bed with a box fan on to create "white noise" helps cut back on my night time panic attacks and serial nightmares. Anything wrapping around my neck or pushing on my throat a little can trigger me, so I sleep with my hair braided and I make sure that whatever I sleep in doesn't touch my throat. Sometimes a trigger is something very simple. Good luck with getting to the bottom of this.

(in reply to smileforme50)

RE: Question for anyone prone to panic attacks - 6/26/2014 3:04:41 PM

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One odd thing I've found that is helpful at bedtime is to spend half an hour doing Sudoku puzzles. Until the only thing I see when I close my eyes are numbers.

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RE: Question for anyone prone to panic attacks - 7/1/2014 7:48:06 AM

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From: LaLa Land
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My panic attacks are usually triggered by feeling threatened, needing to escape and not being able to. I'll get hot/cold flashes, my heart speeds up and I will start breathing harder. Very often I'll also start hyperfocussing on details. I react as though I'm being threatened and I will get very defensive.

I can tell when they're coming on usually and I try to distance myself from what causes it, mentally or physically. if I'm in a crowded store I leave. It's harder when people trigger me because then I have to disengage somehow. In some cases I have to ask them to stop what they're doing -- if they're trying to pressure me in some way, if they're specifically engaging with me.

I can calm myself down by taking alone time. Closing my eyes, practicing breathing and just focusing on myself, but that's in extreme cases where someone in deliberately setting me off. Multitasking helps sometimes, dividing my attention. Repetitive tasks.

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RE: Question for anyone prone to panic attacks - 7/3/2014 5:48:15 PM

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Sorry I can't provide more specifics (was reading about this the other day) but having panic attack like episodes in bed or upon waking is some kind of sleep disturbance rather than a genuine panic attack. Hypnic jerk is when people jolt awake. Theres other disturbances called "hypnagogic episodes". Its completely normal and happens to most healthy people at some point in their lives and there is no explanation for it.

Theres a breathing exercise called "alternate nostril breathing" that works wonders for getting to sleep or calming yourself during a panic attack. ITs even being used in hospitals now to treat insomnia and schizophrenia. If using it to get to sleep, one trick that you need to figure out is how to rest your hand on your face in such a way that it doesn't distract from keeping all your awareness on your breathing.

IF you're able to have a sleep study, they can probably provide some insight on what exactly is happening to you.

< Message edited by SinfulBashful -- 7/3/2014 5:59:32 PM >

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RE: Question for anyone prone to panic attacks - 7/4/2014 1:30:47 PM

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I would strongly suggest that anyone who has panic attacks, especially at night to go and have an ECG just to be sure its nothing more ominous.

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RE: Question for anyone prone to panic attacks - 7/9/2014 4:44:58 PM

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I have a friend who suffers thru really bad night terrors, nightmares, panic attacks, sleepwalking, to the point where she will soil herself, is there anything I can suggest to her. I will ask her if she has ever gotten an EEG when I see her later this month, I would really like to see her as the person that I KNOW she is deep down inside. For the 4th of July I suggested that if she felt one coming on to just pant like a dog would. Sounds nuts but it kinda works for me, that and imaging that I am in a calm safe place.

Thank you,

Sheryl

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RE: Question for anyone prone to panic attacks - 7/9/2014 8:53:38 PM

MistressDarkArt

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quote:

ORIGINAL: SinfulBashful

<snip>
Theres a breathing exercise called "alternate nostril breathing" that works wonders for getting to sleep or calming yourself during a panic attack. ITs even being used in hospitals now to treat insomnia and schizophrenia. If using it to get to sleep, one trick that you need to figure out is how to rest your hand on your face in such a way that it doesn't distract from keeping all your awareness on your breathing.

<snip>

As much as I love all things yoga, one side or the other of my nose tends to be congested, making alternate nostril breathing uncomfortable for me. I also find it distracting in a bad way to use hand/finger manipulation to hold the nostril closed.

Now, that said, I've learned other breathing techniques that anyone who can do who can count to 4. During a panic attack or periods of anxiety, inhale slowly and deeply for two counts, pause at the top of the inhale, then slowly exhale completely for 4 counts, pausing to observe the stillness at the bottom of the exhale.

Another is to use the double breath: inhale sharply twice through the nose: sniff (short) S N I I I F F (long)...pause...then exhale twice through the mouth, HA (short and sharp) H A A A A A A H H H (long and smooth).

Triggers for me are travel (especially delays), crowds, music I didn't choose myself, a.m. talk radio, car alarm setting 'boop boops', repeated slamming of car doors, incessant dog barking, incessant talking, and man-made noise in general. Poor Huck had a chance to witness my reactions to all of these in one fell swoop on our trip to Maui. It's amazing he still wants to travel with me!

Best help came from:

2/4 and double-breath breathing method described above
Applying a heating pad to areas that feel vulnerable or exposed (very soothing, now I can't sleep without one)
Practicing a yoga nidra audio sequence which I keep on my phone for use anywhere, anytime
Slow backward counting (100 out-breath to count of 2,3,4...99 out-breath 2,3,4...98 out-breath 2,3,4, etc...)
Calcium/magnesium combo
One of many yoga asana sequences for anxiety (myyogaonline has tons of these!) Some of these can even be done while seated, such as on a plane
Covering myself with a blanket, sheet or even a coat. While traveling, my ever-present scarf was so helpful for covering my face/eyes/ears when I needed a moment to turn inward.
Getting a massage, especially feet
FOAM EAR PLUGS...omg, these go EVERYWHERE with me! They take the edge off sounds I find disturbing, especially radios in cars and noise in restaurants. While Huck handles all these with aplomb, they make me go ballistic. Ear plugs really saved the day during our recent trip (and nights too...it's easier to focus on your own breathing when you can clearly hear it)
When ALL else fails, medicaments: an edible of garden herb before bed, or in the case of traveling where that is not possible, an Rx muscle relaxer or Ambien to sleep.

Learn what works to achieve calm for yourself, then don't hesitate to excuse/remove yourself when you feel that anxious gorge rising while you do what you need to to re-balance. It's a good idea to tell the company you're with not to worry and and that you will be fine in a few moments; they don't need to do anything to help but be patient until you're back on track. It's also helpful to let folks know the occurrence is not a personal reaction to them; it's your thing and you will deal with it.

Wishing you calm and presence!

< Message edited by MistressDarkArt -- 7/9/2014 8:56:27 PM >

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RE: Question for anyone prone to panic attacks - 7/11/2014 2:34:25 PM

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^ MDA rules!

I also recommend the calcium/magnesium combo- I totally forgot about this cause I've been taking it for so long.

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RE: Question for anyone prone to panic attacks - 7/15/2014 4:40:05 PM

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When I first got panic attacks, they always came at night. I had all the tests done and a neurologist told me it was official, nothing was wrong and it wouldn't kill me. I was 27, with a 2 yo, and going batshit crazy. 2 years without being able to work, food stamps and welfare, and when I would get the check or have to go get the foodstamps, it was a journey into hell for me. There were days the mailbox was impossible and it really started driving me insanne.

911 call at 3 am, doctor who gave me a shot in the ass and an rx, going several times to a support group and not being able to get out of the car, blah blah blah. The support group helped me most, but while it was doing that I took some drugs, cannot recall the names now.

I finally got my head on tight enough to start challenging it, literally white knuckled getting in the car and going places and just figuring I would die trying at least. I never did figure out any triggers for mine, they still seem random as hell to me, even looking back.

They are few and far between nowadays, and I will use the breathing in the nose and out the mouth to try to stop one, but if I feel it coming hellbent on success, I take a Xanax. I hardly use 3 or 4 a year, but I aint nevah gonna be without them lil miracle workers.

Good luck, I wouldn't wish the damn things on my worst enemy.

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RE: Question for anyone prone to panic attacks - 7/17/2014 7:51:18 AM

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Having an ECG (or EKG) is a very good idea, however, not everyone can afford to get one everytime they think they need one (which may be a lot).

Every panic attack is scary and you never "get used to it", but, if you can identify your triggers and patterns then you can become self aware; tell yourself you're just having a panic attack and it's going to suck big time but it will be over. But there will be times when you discover you may have a new trigger and not realize you're having a panic attack and might want to visit a hospital. It happened to me once when I found out one of my triggers was extreme heat, I was driving at the time and decided to see my psychologist first, get his opinion, and then go to the hospital if necessary. I made that choice because I knew I was prone to panic attacks, although I kept having an internal battle whether to go to the hospital first or not.

I have actually gone to the hospital during an extreme panic attack and found out I was having an SVT (supraventricular tachycardia [ie heart beating out of control hard to breathe]). So checking up on your heart is a good idea, as I've said, considering that some heart problems could actually be triggered or made worse by stress or panic.

Calcium and magnesium are natural beta blockers (which help you relax by calming your heart beat and lowering your blood pressure). There's a company that sells "natural calm", a drink mix, that uses these betablockers. It helps.

I've dealt with it similar to how JustAnotherSub had; just getting through it and pushing myself. I wouldn't be able to ride the metro or drive, but I put myself in those situations anyway, and I'd try my best to handle it and if I couldn't, oh well, I have medication. Sometimes baby steps are required. Although, I do know my limits and what I can push through and what I cannot do, in those situations, I just spare myself and avoid the situation all together.

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RE: Question for anyone prone to panic attacks - 7/18/2014 12:38:40 PM

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I suggested the Calcium Magnesium Combo and was told that they will cause nightmares anyone else hear of this?

Thanks,

Sheryl

(in reply to smileforme50)

RE: Question for anyone prone to panic attacks - 7/18/2014 7:46:57 PM

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From: The Shire
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^ Yes- I've had a few very vivid dreams, but frankly- nothing like what I have on melatonin...melatonin totally gives me STRESSFUL nightmares.
I'm a waitress/manager at my parents restaurant and I frequently can't stop thinking about waitressing when I get home and I start falling asleep then melatonin makes me have endless waitressing nightmares. Mag/Cal didn't do any of that to me- just made my dreams a bit more bizarre and vivid.

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RE: Question for anyone prone to panic attacks - 7/20/2014 2:36:38 AM

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Thanks shiftyw,

will suggest the magnesium/calcium combo again to her... She googled it and was told that it could make them worse. am trying to get her to understand that all we read on the internet isn't always the truth, it can be for some and not for others. Will not advise her to take the melatonin. spelled wrong...

Sincerely,

Sheryl

(in reply to shiftyw)

RE: Question for anyone prone to panic attacks - 7/27/2014 2:36:22 AM

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Just awoke from the first full blown panic attack I have had in years. Had forgotten how intense they can be, apparently before I woke up I was screaming at the top of my lungs like a mad woman, crying, trembling, unable to stand, or talk, It seems like it's been hours since this started but I doubt that. I do know that it will most likely take several more hours for all the hormones that got dumped into my system to clear. This was one of the VERY worst ones I have had since 1983. NOTE to self, do not try to cut down on panic attack meds at beditme from now on...

So here I lay in my room alone, with my dog who finally figured out the nut who is her mom, is going to be ok even if she doesn't believe it at the present moment and has taken herself to the other end of the bed to try to sleep. Can't blame her if I could escape me right now I would. Instead I am crying, trembling, shaking, fighting to inhale enough oxygen, my heart is pounding out of it's chest. And I am AFRAID like I have never been in my life. And I am hurt emtionally because I was sure that these were in the way long past. Only to have one pop up out of now where and scare the snot out of me. And I am ashamed that I can't stop the tears if my life depended on it. Well only 1.75 hrs to go until hopefully I feel better. Going to take some meds and try to think happy thoughts and relax to some soothing music.

Sorry to come here and vent, but had no where else where people would understand.

Until Later,

Sheryl

(in reply to smileforme50)

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