Panicking

selockar

Anyone have panic attacks? For the last week I have been having very small panic attacks (or at least what I would call small panic attacks). I'm pretty sure I know the cause. They seem to happen every time I think of going to see H's family in 2 weeks. I have a lot of legitimate concerns, but H really wants to give his family one last chance. I have to support him, so we are all going. I can't talk to him about it in depth. He already feels bad about everything and I don't want to make it worse. I really just want to put my happy face on and support him through this. Does anyone have any suggestion on how to handle these very small panic attacks? I really think they will be gone once I get home. So, seeing a therapist or taking meds seems over kill.

tbmadeamistake

A lot of insurance plans will have a counselor of some sort that you can talk to on the phone.  That may be helpful as hopefully they'll be able to give you some coping mechanisms without you having go in, not as over kill as seeing a therapist. 

If you have a health food store/Whole Foods near you, I highly recommend something called Rescue Remedy.  I've used it for ages to help with my anxiety (I've been all over the place: on meds, on homeopathic meds, seeing a therapist, doing totally fine).  It takes the edge off and calms you down.  It's a homeopathic remedy by Bach's Flower Essences and comes in a little yellow box.  You take a couple drops under the tongue as needed.  

Other than that, maybe writing down your feelings would help if you can't talk to your husband about it.  Perhaps getting it off your chest would help.  GL!

tbmadeamistake

And in the midst of the attack, deep breathing in through your nose and out through your mouth. 

MelissaMiso

Long slow exhales. Don't focus in the inhales at all as many full anxiety attacks make the chest feel tight and the thought of taking a deep inhale may increase the anxiety. In your mind, count out the exhale. Try to make the each subsequent exhale one count longer.

Journal your feelings.

Use mindfulness to keep yourself in the "here and now" and out of the thoughts that raise your anxiety.

Listen to music.

Hope whatever the issues are get resolved. Good luck to you.

selockar

Thank you so much for your advice. I took rescue remedy a few times when I was in high school. I completely forgot about it. I'm going out today to find it. I think the journaling will help too. I'm really hoping this all stops when I get back from visiting DH's family. If not I'll go talk with the doctor. Thanks again!

bellelamb

I've found myself having the starting feelings of panick attacks latly, there's no good reason except feeling like there's always too much to do. I think mine are worse with too much caffeine since I've been letting myself have more now that Lucas is bfing less. I guess over 3 years with only 1 cup a daymy body can't handle much more.

I find breathing, extra water and writing about my feelings helps a lot!