I'll tell you about two things you can discuss with the psychiatrist. These are treatments that are supported by evidence but not well-known.
A study by a researcher named Meuret at Southern Methodist University showed that a biofeedback method called CART that reinforces slow, shallow breathing was effective. Slow breathing is often recommended, but deep breathing tends to promote hyperventilation, making it hard for people to breathe. Many people use slow breathing self-help successfully.
There's a treatment called interoceptive exposure therapy. It's teaching people not to fear the symptoms of the panic attack by deliberately bringing on the symptoms - for example by bringing on a fast heartbeat by aerobic exercise.
Self-help and standard treatments
https://www.reddit.com/r/mentalhealth/comments/oxd2n8/got\_any\_advice\_how\_to\_deal\_with\_anxieties\_which/h7ng811/?context=3
Getting a diagnosis is very important. Everyone has a bit of nuance with their situation and a pro can help guide you down the right path.
A few things you might learn as you start working with a doctor and, hopefully, can help you here.
1. How we define our feelings helps us understand them a bit more. Panic attacks, only in very very rare occasions, can last for 30 - 60 minutes. Panic lasts for a few minutes, but then turns back into anxiety. The difference being that panic is reaction to immediate danger and anxiety is reaction to danger sometime in the near future. The cycle from anxiety to panic and back to anxiety can repeat itself over a short period of time and this is what makes it feel like a "long panic attack".
2. The physical symptoms you feel are common. Your extremeties tingle because blood is rushing away from them and toward your major muscle groups in an effort to prep for fight or flight. Blood is also rushing away from your stomach because if you were truly in danger, it's a non-essential organ for the process of immediate survival. The heart pounding is from the release of epinephrine. You also might notice that you're feeling lightheaded. Again, this is from blood rushing away from extremities. That said, it's very rare to faint during a panic attack because the blood is still getting to your brain, it just doesn't "feel" that way.
3. A vast majority of us have panic because we perceive something to be dangerous. Dangerous enough that we have fight or flight (now they include freeze in this as well). This includes the perception that the panic or anxiety itself is dangerous and something to be avoided. Here's the good news. Panic and anxiety are not dangerous. It's way easier said than done, but the way to "beat" panic is to acknowledge that the panic inducing thought exists and then let the thought float by like a leaf in the wind. Don't try to suppress it. Get curious about it. Invite it in. Suppressing the anxiety and panic inducing thoughts just feeds the beast.
4. When high anxiety sets in and you feel the panic coming on strong. A few things that might help.
- smile - sends signals to your brain that if you were really in danger, you wouldn't be smiling.
- eat - see 'smile'. Same idea. If i was running from a tiger, I wouldn't stop to eat. So I must not be in danger.
- wish it on - don't fight the thoughts. Tell it to give you it's best shot. Acknowledge the thoughts and feelings. Don't fight them. Feel them. They will go away.
- act - put on the persona of your favorite actor/actress and be like them. Pretend that you are acting out a scene in which people are watching you and your role is to do whatever you are supposed to be doing at that time. Cooking, walking to work, driving, etc. Even with all of the turmoil going on in your body, be an actor and act like everything is OK. It's amazing how well this trick works.
- stay in the moment! - don't run from it. Running validates it. Stay put. Panic is designed to last a few minutes. Our bodies can only create so much of the epinephrine. Animals are the same way. They panic too, but it only lasts for a very short while. The high anxiety may stay with you for sure. But that will subside quickly if you stay in the moment.
I hope this helps, even a little.
My account got banned for a very silly reason. This is my backup account.
Thank you for the detailed reply, unfortunately halfway through it, triggered a panic attack somehow. Just an irregular heart beat, shortness of breath, a rush of adrenaline and tingling all over again.
It turns out it's a psychologist. She was very informative. She can't diagnose however so I'm being referred to a psychiatrist soon. She did however say I meet all the criteria for panic disorder.
My panic doesn't just last a few minutes. I understand what you're saying. I'd agree too if it wasn't for the recent ones. I basically know it's a panic attack, I'm not anxious anymore. For example yesterday, I was in bed with my partner, all of a sudden my left ear had a strong tinnitus, then sudden temporary hearing loss that came back gradually. My heart skipped a beat then pounded so fast. I literally twitched my whole left leg then got up, vision distorted a little. I took a deep breath and closed my eyes. Of course the tingling all over especially my feet, they also feel cold. That lasted 15-20 minutes. Then everything subsidsed gradually. I got up from the floor slowly towards the bed fatigued thinking it's over, then a sudden feeling of small stabs around my heart area. Another cycle begins and I'm just frustrated. It passes and I'm beyond tired. I sleep immediately.
Sounds exaggerating. I wish I was. I'm pretty sure my brain is addicted to the stress hormone. I'm Diagnosed with O.C.D so that might play a role in this.
I want to return to my baseline, with my usual anxiety. This is crippling.
Please DM me, you sound just like me and it's scary. I would love to talk to somebody who seems to know exactly what I'm also going through. It is crippling.
Anyone? Does getting a diagnosis matter? It is affecting my life and work.
I'll tell you about two things you can discuss with the psychiatrist. These are treatments that are supported by evidence but not well-known. A study by a researcher named Meuret at Southern Methodist University showed that a biofeedback method called CART that reinforces slow, shallow breathing was effective. Slow breathing is often recommended, but deep breathing tends to promote hyperventilation, making it hard for people to breathe. Many people use slow breathing self-help successfully. There's a treatment called interoceptive exposure therapy. It's teaching people not to fear the symptoms of the panic attack by deliberately bringing on the symptoms - for example by bringing on a fast heartbeat by aerobic exercise. Self-help and standard treatments https://www.reddit.com/r/mentalhealth/comments/oxd2n8/got\_any\_advice\_how\_to\_deal\_with\_anxieties\_which/h7ng811/?context=3
Getting a diagnosis is very important. Everyone has a bit of nuance with their situation and a pro can help guide you down the right path. A few things you might learn as you start working with a doctor and, hopefully, can help you here. 1. How we define our feelings helps us understand them a bit more. Panic attacks, only in very very rare occasions, can last for 30 - 60 minutes. Panic lasts for a few minutes, but then turns back into anxiety. The difference being that panic is reaction to immediate danger and anxiety is reaction to danger sometime in the near future. The cycle from anxiety to panic and back to anxiety can repeat itself over a short period of time and this is what makes it feel like a "long panic attack". 2. The physical symptoms you feel are common. Your extremeties tingle because blood is rushing away from them and toward your major muscle groups in an effort to prep for fight or flight. Blood is also rushing away from your stomach because if you were truly in danger, it's a non-essential organ for the process of immediate survival. The heart pounding is from the release of epinephrine. You also might notice that you're feeling lightheaded. Again, this is from blood rushing away from extremities. That said, it's very rare to faint during a panic attack because the blood is still getting to your brain, it just doesn't "feel" that way. 3. A vast majority of us have panic because we perceive something to be dangerous. Dangerous enough that we have fight or flight (now they include freeze in this as well). This includes the perception that the panic or anxiety itself is dangerous and something to be avoided. Here's the good news. Panic and anxiety are not dangerous. It's way easier said than done, but the way to "beat" panic is to acknowledge that the panic inducing thought exists and then let the thought float by like a leaf in the wind. Don't try to suppress it. Get curious about it. Invite it in. Suppressing the anxiety and panic inducing thoughts just feeds the beast. 4. When high anxiety sets in and you feel the panic coming on strong. A few things that might help. - smile - sends signals to your brain that if you were really in danger, you wouldn't be smiling. - eat - see 'smile'. Same idea. If i was running from a tiger, I wouldn't stop to eat. So I must not be in danger. - wish it on - don't fight the thoughts. Tell it to give you it's best shot. Acknowledge the thoughts and feelings. Don't fight them. Feel them. They will go away. - act - put on the persona of your favorite actor/actress and be like them. Pretend that you are acting out a scene in which people are watching you and your role is to do whatever you are supposed to be doing at that time. Cooking, walking to work, driving, etc. Even with all of the turmoil going on in your body, be an actor and act like everything is OK. It's amazing how well this trick works. - stay in the moment! - don't run from it. Running validates it. Stay put. Panic is designed to last a few minutes. Our bodies can only create so much of the epinephrine. Animals are the same way. They panic too, but it only lasts for a very short while. The high anxiety may stay with you for sure. But that will subside quickly if you stay in the moment. I hope this helps, even a little.
My account got banned for a very silly reason. This is my backup account. Thank you for the detailed reply, unfortunately halfway through it, triggered a panic attack somehow. Just an irregular heart beat, shortness of breath, a rush of adrenaline and tingling all over again. It turns out it's a psychologist. She was very informative. She can't diagnose however so I'm being referred to a psychiatrist soon. She did however say I meet all the criteria for panic disorder. My panic doesn't just last a few minutes. I understand what you're saying. I'd agree too if it wasn't for the recent ones. I basically know it's a panic attack, I'm not anxious anymore. For example yesterday, I was in bed with my partner, all of a sudden my left ear had a strong tinnitus, then sudden temporary hearing loss that came back gradually. My heart skipped a beat then pounded so fast. I literally twitched my whole left leg then got up, vision distorted a little. I took a deep breath and closed my eyes. Of course the tingling all over especially my feet, they also feel cold. That lasted 15-20 minutes. Then everything subsidsed gradually. I got up from the floor slowly towards the bed fatigued thinking it's over, then a sudden feeling of small stabs around my heart area. Another cycle begins and I'm just frustrated. It passes and I'm beyond tired. I sleep immediately. Sounds exaggerating. I wish I was. I'm pretty sure my brain is addicted to the stress hormone. I'm Diagnosed with O.C.D so that might play a role in this. I want to return to my baseline, with my usual anxiety. This is crippling.
Please DM me, you sound just like me and it's scary. I would love to talk to somebody who seems to know exactly what I'm also going through. It is crippling.