Awareness of Women's Mental Health

Hello @Owlunar@utopia@Razzle@Appleblossom@outlander

In the past I have isolated for long periods...years...following trauma after trauma in my external world...dealing with panic attacks...hospitalised...full heart testing...finally learning that my heart is in good health...

My panic attacks have gradually ceased all together now...

How? I do not have one answer...a group of strategies....discussing my experiences with my psychotherapist....researching information...I have used some of the ACT strategies...I also took more notice of my breathing...some mindfulness..some meditation...some relaxation...some distraction...some grounding..

Now I am dealing with anxiety ...on a larger scale than I have had previously..

Some of this is as a result of external situations out of my control..

Some as a result of recognising that my physical constraints are there and I do need to acknowledge them as much as I want to be fit and healthy...I have to accept the stage that I am at now ....not overdo or overthink things..

ACT stands for Acceptance Commitment Therapy and is well worth reading up on..

As with all strategies they do not work all of the time or for all situations or all people....

One size does not fit all contrary to the beliefs of some...

Another great subject @Owlunar

👀✔❤

IMPORTANT NOTICE

THE REPEAT EPISODE OF INSIGHT IS ON SBS AT 3.30 THIS AFTERNOON

DEC

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@Sophia1 wrote:

Hello @Owlunar@utopia@Razzle@Appleblossom@outlander

In the past I have isolated for long periods...years...following trauma after trauma in my external world...dealing with panic attacks...hospitalised...full heart testing...finally learning that my heart is in good health...

My panic attacks have gradually ceased all together now...

How? I do not have one answer...a group of strategies....discussing my experiences with my psychotherapist....researching information...I have used some of the ACT strategies...I also took more notice of my breathing...some mindfulness..some meditation...some relaxation...some distraction...some grounding..

Now I am dealing with anxiety ...on a larger scale than I have had previously..

Some of this is as a result of external situations out of my control..

Some as a result of recognising that my physical constraints are there and I do need to acknowledge them as much as I want to be fit and healthy...I have to accept the stage that I am at now ....not overdo or overthink things..

ACT stands for Acceptance Commitment Therapy and is well worth reading up on..

As with all strategies they do not work all of the time or for all situations or all people....

One size does not fit all contrary to the beliefs of some...

Another great subject @Owlunar

👀✔❤

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Hi @Sophia1

I seem to have got two posts together in an untended fashion - let's not have a panic attack about it though - not right now

I don't know how my anxiety attacks wore off either - perhaps the fact of getting older really does mean that there are things that once were frustrating and totally outside our control don't matter anymore

What great secrets are lost somehow - but we can take courage from the truth - all things come to pass and after time other things - good and bad - take their place

And thanks for filling me in on the ACT - acceptance commitment therapy - I have not really looked into it but accepting the events - current or past - and making a commitment to a better future seems to me like a good idea

Getting there might be harder but Sophia - there are two of us saying now that our panic attacks wore off in time - I am glad for your sake - for mine too - it's much easier to get along without coming unstuck every now and again and behind the wheel of a car too at times - not good

I never thought of pulling over and that it might not be a bad thing to be late for an appointment - what a brilliant Idea that would have been at the time -

I have been emailing with my cousin - I hope I can be of real help to him at this time of his life - this must be a really dark time for him right now - I wish he wasn't so far away - things would be easier for him

Dec

@Owlunar

I haven’t got much to add to this topic, nothing helpful anyway. Anxiety and panic attacks are very new to me, I started getting anxiety early this year, progressively got worse, and then the panic attacks started around a month or so ago. I’m battling through at the moment, my councillor gave me some ideas to help. (They help when I’m on my own, but not so much in public)

I’ll be following this thread, hopefully I’ll get some ideas from others to try. I’ve had a real shitty last few days, I’ve had some very dark thought’s which seemed to have stopped the anxiety for a bit, but it’s back today.

The idea that I may grow out of it sounds hopeful, but what do I try until then? I’m looking forward to reading other peoples responses, thanks for starting this conversation.

My panic attacks lasted over 10 years, were not regular, but were very clearly worse a few years before I left my marriage. They started over forgetting where I had left my car after shopping for food. They were private and nobody knew, but they crept into the supermarkets when I could not find something on my list, and the lights were on and people were around, greatly fueling the fear.

I always knew I was socially anxious, but I was confident in my basic capability to do things, but the panic attacks rocked my sense of self. I had been used to coping in emergencies, but accumulation of all the stressors made me become the emergency.

They continued while I was settling into being a single mum.

I did all the breathing calming things I had learned over the years, to varying effects.

I was also running yearly student christmas concerts for years. I was so used to pushing aside my feelings and doing what had to be done, and they were a logical part of my job. In a way it was a personal triumph to organise and play in the concerts, but as each year came, my suicidal ideation was more and more pronounced. It was torturous. Eventually, I gave myself permission not to have a concert and allow myself the relief of not having to perform or earn money. Singing in choirs was easier, though the social aspect still causes me difficulties .... but the suicidal ideation did not go away and I still neeeded to get help established for ME as a person.

@Owlunar. I used to fear my panic attacks. Especially the thought of having them in public. And I did have some in public. I'd hear a man's raised voice, in the distance, and I'd just drop to the ground. Peeing my pants in the process. The tears. Not being able to get my breath. Feeling like I would die.

Unlike the lady on your plane, I cannot have anyone touch me or crowd me during an attack. But I need someone standing nearby helping me slow down my breathing, telling me I'm safe, that it's almost over . Strange how we all need different things during an attack. That's why it's important to tell family friends colleagues how they can help you during a panic attack. Otherwise, if they go in full on and touch me and crowd me, I get far worse (if that's possible).

@Sophia1. I had EMDR therapy for my PTSD. at the same time we did it for my panic attacks. It helped hugely. I went from multiple attacks a week to less than one a year. By practising calming breathing, I can now stop a panic attack when I feel it coming on. Well, most of the time.

I was not even aware what a panic attack was until I experienced what I thought was the start of a heart attack once too often..

I am not sure what symptoms you have @Razzle

@Sophia1 my panic attacks are very new to me too, they started when my anxiety stopped being continuous. I was always feeling a sense of dread, constantly, from the time I woke up in the morning until the time I went to sleep at night. Eventually it would start to calm, but then would build up, like a wave and then I’d feel like my heart was missing beats, then adding in extras, it would suck the air out of my lungs and I would have an uncontrollable urge to cry.

If it happens on my own I just cry, I don’t know how to stop it. It happens a lot in the supermarket, if I’m near the front of the store I leave my groceries and get out to the car - and just cry. If I’m near the back of the store I usually just stare at whatever is in front of me and tell myself to calm down, try and tell myself there is nothing to be afraid off and just ride it out. I usually use all my energy on just trying not to cry. I used to find myself holding my breath but I try not to do that now because it leaves me with a screaming headache.

My councillor has given me some grounding techniques, which work better when I’m on my own, but so far haven’t helped too much when I’m in a public space.

It’s a terrible feeling, and it just comes out of the blue for no apparent reason.

Hello @Razzle

Anxiety can be frightening...

I do wonder how long I have actually had anxiety without realising...

that probably does not make sense..

I have suffered from chronic trauma...

experienced varying levels of depersonalisation as well as dissociation...

anxiety is hidden at these times...

You are describing intense feelings that occur in the supermarket ....

Is this because of other people around you?

I currently do not go shopping...my husband is still doing the shopping since I had my operation...

Part of that is from the physical aspect involved...another part is being amongst other people...as in not people I choose..if that makes sense..

I am wondering if you might feel more supported by your councillor...if you could ask her for a strategy that you could put in place without much thought...should a panic attack occur where you do not have a quick exit..

Sometimes knowing that support is there is enough to keep panic attacks at bay..

I sincerely hope that you find some ideas so that you feel safer...

Sophia