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Panic Disorder

FW85_Casual Contributor29 Nov 2024, 7:10 pm AEDT

Panic Disorder

Hi everyone I am new to this forum. I suffer from BPD, Depression, Anxiety, unmedicated ADHD and @Panic Disorder which has been Acute recently due to some EXTREMELY distressing things I'm facing. I had managed to really get a grip on it quite well however on Tuesday I was triggered massively by a women harassing me where I reside and nothing was done about it. It came down to me completely snapping back into "fight-mode". I drunk ALOT also to deal with things. Today my Anxiety is unbareable. In a a state of non-stop panic. Fearing I may go into a seizure (which has happened from drinking and also happens when im acutely distressed). I understand that I'll be going through bad alcohol withdrawl today and I do have anti-anxiety medication on hand. [edited by moderator] I am traumatised by what's happened but I feel like I am 100% feeding into the Panic feeling which is completely counterproductve when my nervous system is already in such a fried state. Can anyone else relate to this? I honestly have no idea how to just "calm down" and tell my body that I am not unsafe. The woman has been moved away from me. There is no threat. Really the only threat is a withdrawal @@seizure but I do have anti-anxiety medication. [edited by moderator] I hate taking them and don't want to take another today. Can anyone suggest something may help me calm down and stop feeding into the panic with my own thoughts? It's only making things worse. I don't have a clue how to escape this feeling. I just want to hopefully sleep well tonight, wake, exercise and start a new day. I've made plans to have a Support Worker take me out for the day and I'd hate to think I'm up all night feeling this way and then will be stuck here in this state all day tomorrow. Absolutely HORRIBLE feeling. Please help 🙏

2 replies

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In response to: Panic Disorder

rav3nSenior Contributor29 Nov 2024, 7:49 pm AEDT

Re: Panic Disorder

hey there @FW85_ firstly, welcome to the forums!

i can imagine how overwhelming this is for you, that anxiety and panic can be really heavy to deal with on your own - i'm really glad to hear you'll be seeing your Support Worker soon, talking things through with them and spending some time out might help take some of that weight off your shoulders.

i can relate to how emotionally and physically draining anxiety is for our bodies. alcohol is definitely a risky and unhealthy tool, and i'm really glad to hear you're working on avoiding it and finding healthier tools. have you been able to speak to a GP or psych about this? they may be able to adjust/change your meds and provide you further support with the withdrawal stage. you can also check out Turning Point, they have counsellors you can chat with to help support you as well.

here some strategies that i've tried - some of these take a bit of practice and time to work:

breathing exercises - i like taking 2 deep breaths in, hold for a few seconds and then 1 big exhale & repeating this until i feel calm. or another one is inhaling for 6 counts, holding for 7 and then exhaling for 8 counts.
try identify where in the body you are feeling the panic/anxiety (is it in your chest? heart? stomach?) place your hand over the body part (and you apply gentle pressure) and tell yourself 'i am safe. i am okay.' practicing this will help you body learn what your mind knows.
any sort of physical movements such as going gym, walking, running, dancing, yoga, pilates, boxing, sports, etc - it seems like your body is storing a lot of the anxiety so moving it in a safe manner can help release that stress.
journalling - sometimes our minds are running in all sorts of directions and we can't really focus our thoughts. writing it down and labelling those emotions/feelings can help gain some clarity and calm us down.
sending time in the sun or outdoors, connecting with nature. you'd be surprised how much a walk in fresh air can change one's mood.

also if you are dealing with a lot of heavy feeling and thoughts, you can always reach out to these services for a chat:

Connect with a lifeline crisis supporter (24 Hrs) 13 11 14
Suicide callback service (24 Hrs) 1300 659 467
SANE Support Line (10am-8pm, Mon-Fri) on 1800 187 263
if you're unsafe/in immediate risk of harm, please call 000

you are not alone here. we're sitting with you 💜

In response to: Panic Disorder

MewmewNew Contributor28 Dec 2024, 7:56 pm AEDT

Re: Panic Disorder

Hey @FW85_ , I'm sorry you're having such a stressful time. Panic is so scary and it can feel so hard to stop it spiralling. For me, alcohol is terrible for flaring up panic symptoms. My mantra when I feel panic rising is "no matter what happens, I will cope"

It helps a lot of the time, not every time, but a high percentage.

It sounds like your situation is quite intense and probably need a lot of support. For long term and preventative I do a lot of cardio exercise, walking outdoors, stress reduction techniques, yoga and such. Its not a magic pill but it helps me. I hope you're doing okay!

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