So I'm having a panic attack right now and trying to stay calm. I hate panic attacks. My maternity leave ends in two weeks, I'm worried about leaving DS, worried about money, worried about so many things. Ugh! Sorry for the sob story, I was just wondering if anyone else gets panic attacks and what they do to get through them.
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Ugh. I get them. I usually try to go for a walk to get some fresh air and do some deep breathing. If I can't, I will still try to do my deep breathing exercises and some muscle relaxation work.
So sorry you're having one. They really stink! Hang in there.
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I usually call someone and start chatting about random stuff until I am distracted enough that it passes. If I can't do that, I try fresh air and deep breathing.
Panic attacks are the worst, sorry you're going through it!
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I get them too. Pre baby I used Xanax. That's not an option now that I'm breastfeeding. Try to hand the baby off to your hubs, sit in a quiet dark spot and take deep breaths and try to clear your mind as much as possible. As a full time WOHM I promise the anticipation of going back to work was much worse than doing it. Hang in there mama.
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@mamamoose: Thanks. I appreciate what you said about the anticipation being worse than actually going back to work.
@jamielee: Thanks for the tips about breathing exercises and muscle relaxation. I should do that. Unfortunately I often just tense up and then it all boils out into endless sobbing - like tonight!
@irunforfun: Thanks for the suggestions. Calling my mom and talking about random stuff helps, but she's probably asleep at this hour and I want to try to get through this without bothering her.
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@Katrocap: I used to really struggle with this! Two things helped:
1. Autogenics (just breathing exercises):
http://www.guidetopsychology.com/autogen.htm2. Exercise (an anxiety attack is a physical thing... took me a while to realize that it's not just something in my head!)
I'm much more able to survive them now, and shortly after then they stopped happening nearly as much!
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I do. I remind myself that it is my mind doing it, and that I can control it if I choose to. I usually do some deep breaths and think about other times that I have successfully dealt with them in the past. Sometimes I go for a run, if that's possible to do, but I don't really need it. I got one the other day when I got stung by a bee right by the hives and more started coming after me. I was holding Lorelei and she never got stung (thank goodness), but after we got away from them and there weren't any that were chasing I started freaking out thinking that the adrenaline dump was maybe an adverse reaction and started freaking out thinking I was going to pass out or die or something. I did manage to talk myself out of/through it and was fine. I hope it passes soon for you!
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@mrbee: Thanks for your reply. The Autogenics site looks interesting. A little too intense for me to read right now, but I'll check it out when I'm feeling better. And, yes, exercise. I need to do it for many reasons but until recently never realized it could help with anxiety/panic.
@mrstwine: I'm sorry about the bee sting! I hope you are okay and am glad Lorelei didn't get stung. Thinking about other times that I've dealt with panic attacks does help, if I can get into that frame of mind. My therapist says that the human mind is so strange that even though we have data to prove that we've survived panic attacks before, somehow we ignore it!
Thanks everyone for your concern. Honestly, it just helps to share my little story and know others on HB are reading it!
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@Katrocap: I am just fine, other than slight soreness and annoying itching (two days out). But I no longer look at our bees the same!!
I think for me when I start panicking I feel like I'm moving a curtain aside. When I'm looking through the curtain (having the attack) everything seems frightening and wrong and overwhelming. If I can recognize that it's the curtain and not reality, then I can start work on moving it. So then I can think to myself, "if I just get this moved, I'll be able to see things for what they really are again and will feel better." And, usually, within a few minutes, everything feels normal again. But I have been dealing with it since pre-K age, so I get ample opportunity to practice.
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DH has had them before. A nurse friend of mine suggested trying to get fresh air & move somewhere away from the trigger...but that's hard if it's feelings. I hope you feel better!
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For me the best thing is to keep telling myself its just a panic attack, I've had one before and it passed and this one will too.
I read somewhere that once an attack has started it takes 3 mind to stop the adrenaline. (Not sure if this is true or not) I just yell STOP in my head and keep telling myself it's just a panic attack and it will be done soon.If you have a supportive SO it helps. I can sometimes notice my triggers (ie news/current events). I tell him that I feel anxious and explain why and he helps calm me down and change the subject.
In regards to leaving LO, you are a great mom.... don't ever think otherwise. If you are choosing to work, you're choosing that because it's the best decision for your family. Knowing that you can re-evaluate at anytime might be helpful.
I started as a wahm, but reevaluated at 5months and wanted/was able to sahm. -
I've yet to be able fully manage mine without Xanax. I've had some luck with breathing techniques and progressive muscle relaxation but only if I (only most likely my husband) catchers them early enough. I'm horrible at identifying the early warning signs myself hence why I need a rescue drug. DH is much more tuned into them but if he's not arou d, it usually escalates quickly.
Perhaps look into some cognitive behavioral therapy workbooks when you're feeling ready to tackle it. I've had several people tell me that they've been successful using them even without seeing a therapist. I prefer the actual therapy sessions but that's just me.
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@mrstwine: I love your metaphor of pulling the curtain aside. That's definitely something that could work for me.
@wheres_c: Someone else recommended yelling STOP in my head, too. I'll have to give that a try. Clearly all of our panic attacks end, I just need to remind myself of that.
@pointeshoestutus: I actually was prescribed Ativan for PPD and am slowly weaning off of it because I developed bad side effects to the drug. My doctors recommended exercise and talk therapy instead. I'm glad Xanax works for you, though. I will look into cog behavioral workbooks. I prefer the actual therapy sessions, too, but it's helpful to have resources to use in between sessions.
Thanks everyone for your help. The sun is back in the sky and I'm feeling better.
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@Mrs. Twine: great mental image! That's really helpful!
I've struggled with this for the past few years. Breathing and a warm bath help me. I'm sorry you're going through it. It's such a challenge!
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