Panic & Anxiety Support Group @panicsupport - Tumblr Blog

Hey guys it’s official I’m in a really tough place with my panic disorder right now. If anyone has personal stories of relapse/ feeling hopeless but getting through it/ positive things to say it would mean the absolute world to me, it hasn’t been this bad in a long, long time and I’m so, so scared

panicsupport

From your panicsupport founder + mod, Gina

Hi! Firstly, I would just like to say that your blog is amazing and I'm sure many people,as well as myself, are very grateful for it... I'm starting college in September and recently attended a "new student day" thing where students basically meet their tutors and people in their class as well as having the opportunity to experience an average day at college. I was extremely nervous and didn't want to go.

I had a panic attack in the car on the way there yet plucked up the courage to go in. I practically spoke to no one the whole day as I was so scared and felt really out of place. I really want to do the course I chose as it's something I love to do yet I feel like I'm stopping myself from doing as well as I could due to how nervous I get around new people. I really don't know what to do and I know it seems silly but I'm scared

Congrats firstly! I’m really proud of you for sticking out the day! I had an identical experience when I went to new student orientation day at the school I studied abroad at. You can read about it here. If it helps, you’ll see a tag at the bottom of that called ‘Gina in NL’, and it’s full of my trials and tribulations with panic disorder at a new school in a new place, you can look through it if you like! You should know that while it was hard, REALLY hard at times, I’m really happy I did it. And you will be too! I can already tell. You will push yourself through the anxiety because this is something you really want! and it will get easier over a few weeks, too. Things will smooth out and you will calm down (just like I did.) You’re gonna do great!!

Gina

#Anonymous

This isn't asking for advice, but I thought you guys would like to know how much you are helping people. I sent you an anon about 2 weeks ago (the second most recent answered) and you inspired me to get help. I decided it was time, and went to my first therapy secession yesterday. This account was the thing that inspired me to take that final step. I want to thank you and let you know that what your doing matters and positively changes lives

!!! yes!! this is so good to hear!!! i’m so happy for you!!! thank you! and good job!! here’s to your getting better :-) thank you for such kind words!

-Gina

Asks

I'm sorry I've been so bad about getting to asks - a sure fire way to get me to answer them is to be as specific as possible! Things like "I have been having panic attacks, any advice?" Are least likely to get answered because they are so vague. I also think there's a ton of those asks already answered with so many resources. Please, please, if you really need my help and want to get my attention- tell me exactly what you need! Helpful things are age, whether you've had treatment or not, medicated or not, the country you're in, etc, so I can give you the most helpful answer I can!

I've just been hired as a front-desk receptionist for a small spa, and I'm excited and optimistic for the opportunity. But I'm also very prone to panic attacks, which has made it difficult for me to continue school and live in a big city. I'm worried that my panic could cost me my new job if I'm not super careful. Or that it'll cause me a lot of pains.I regularly get on the verge of a large attack, but only once and a while do I actually boil over and enter a full-blown panic episode. /1

I don't have any constant triggers; it's more like on my bad days, *everything* becomes a potential catalyst for an attack. Sometimes, I can't even smell coffee without my heart rate going crazy and getting lightheaded. I've been able to hold down a solid 15 credits of school since september, and along the way I discovered more about my panic and how to work around it; some mornings, I'll wake up and *know* that I'm going to have an attack later in the day. /2

So I won't travel the 45 minutes of public transportation to sit in a crowded classroom. Do you have any advice for upholding a job while prone to panic attacks? Should I inform my boss? What about any future 'bad days' I might have, and how to call in an absence in that case? /3

Congrats on juggling all that! And congrats on the job! To be honest, I think you should consider medication at this point. It can help your anxiety be less unpredictable. Klonopin (though there are many fast acting benzos) has literally saved my ass dozens of times when I absolutely *have* to stop panicking and be presentable and function. In the meantime, you don’t have to give an explanation for calling in sick. You’re simply “sick”. What’s helped me in the past was being able to excuse myself to a bathroom or back room or something to take breaks to ground myself if I felt a panic attack coming on. If you feel like you have to go home - simply tell your boss you’re feeling sick, I usually imply that it’s a stomach thing, because people don’t want you puking in the office, haha. Best of luck. Also maybe ask @menstrualcramps who holds down a hectic life with a job and school with severe anxiety.

Hey, so I've been feeling really anxious and stressed lately. I've been having minor panic attacks daily, and I don't know what to do about it. I've been trying to deal with it on my own, but I don't think that's sufficient at this point. No one in my family at this point knows, but I don't know if I want them to. I don't want to make it a big deal or anything, but I really need help. What should I do? Thanks in advance :)

Your wellbeing is a big deal! Any caring family member will agree. It's time to reach out and ask for help, friend. If you still want to be lowkey, ask your if you can see your doctor "for something private". You don't have to tell them why.

eponis

Everything Is Awful and I’m Not Okay: questions to ask before giving up

Are you hydrated? If not, have a glass of water.

Have you eaten in the past three hours? If not, get some food — something with protein, not just simple carbs. Perhaps some nuts or hummus?

Have you showered in the past day? If not, take a shower right now.

If daytime: are you dressed? If not, put on clean clothes that aren’t pajamas. Give yourself permission to wear something special, whether it’s a funny t-shirt or a pretty dress.

If nighttime: are you sleepy and fatigued but resisting going to sleep? Put on pajamas, make yourself cozy in bed with a teddy bear and the sound of falling rain, and close your eyes for fifteen minutes — no electronic screens allowed. If you’re still awake after that, you can get up again; no pressure.

Have you stretched your legs in the past day? If not, do so right now. If you don’t have the spoons for a run or trip to the gym, just walk around the block, then keep walking as long as you please. If the weather’s crap, drive to a big box store (e.g. Target) and go on a brisk walk through the aisles you normally skip.

Have you said something nice to someone in the past day? Do so, whether online or in person. Make it genuine; wait until you see something really wonderful about someone, and tell them about it.

Have you moved your body to music in the past day? If not, do so — jog for the length of an EDM song at your favorite BPM, or just dance around the room for the length of an upbeat song.

Have you cuddled a living being in the past two days? If not, do so. Don’t be afraid to ask for hugs from friends or friends’ pets. Most of them will enjoy the cuddles too; you’re not imposing on them.

Do you feel ineffective? Pause right now and get something small completed, whether it’s responding to an e-mail, loading up the dishwasher, or packing your gym bag for your next trip. Good job!

Do you feel unattractive? Take a goddamn selfie. Your friends will remind you how great you look, and you’ll fight society’s restrictions on what beauty can look like.

Do you feel paralyzed by indecision? Give yourself ten minutes to sit back and figure out a game plan for the day. If a particular decision or problem is still being a roadblock, simply set it aside for now, and pick something else that seems doable. Right now, the important part is to break through that stasis, even if it means doing something trivial.

Have you seen a therapist in the past few days? If not, hang on until your next therapy visit and talk through things then.

Have you been over-exerting yourself lately — physically, emotionally, socially, or intellectually? That can take a toll that lingers for days. Give yourself a break in that area, whether it’s physical rest, taking time alone, or relaxing with some silly entertainment.

Have you changed any of your medications in the past couple of weeks, including skipped doses or a change in generic prescription brand? That may be screwing with your head. Give things a few days, then talk to your doctor if it doesn’t settle down.

Have you waited a week? Sometimes our perception of life is skewed, and we can’t even tell that we’re not thinking clearly, and there’s no obvious external cause. It happens. Keep yourself going for a full week, whatever it takes, and see if you still feel the same way then.

You’ve made it this far, and you will make it through. You are stronger than you think.

(Some people have asked about making this into a poster or redistributing it. This post is licensed under a Creative Commons Attribution 4.0 International License: redistribution is welcome as long as you attribute my tumblr. For some background and FAQ about the post, see my follow-up post.)

Hi, I don't know if I have actually have panic attacks, but I have had professional help concerning my depression. My psychiatrist noted my high levels of anxiety. When I do feel anxious, I have this overwhelming sensation of being paralyzed and frantic, and I start trembling, I feel dizzy, and my heart beats like crazy. I don't know if these feelings are panic attacks but would anyone have any advice to come down from this type of feeling? Thank you.

Hello!Although panic attacks are experienced in different ways for different people, symptoms like those are very common in panic attacks. Firstly, remember that these symptoms cannot harm you in any way, and are just your body’s way of dealing with intense anxiety (as if it is preparing you to deal with danger). When you are comfortable with knowing they cannot harm you, breathing exercises to return the heart to a normal pace can be very helpful, although they require some practice so I would reccommend trying them at a time where you are less anxious to get used to it :) Here are some links to breathing exercises that you may be able to use..http://www.anxietybc.com/sites/default/files/CalmBreathing.pdfAnd if you go to www.getselfhelp.co.uk you can find some helpful worksheets to help you identify what is making you feel so anxious and to recognise what keeps you feeling panicky Hope it helps!Hayley.

hi! ♡ your blog is amazing; thank you so much for running it! okay so uh my best friend told me yesterday he's started taking ecstacy and that it's kind of not a recent thing, and despite having a 9 hour shift starting in 3 hours, i've been drifting-

-between low-key panic attacks and nausea. i also suffer from CFS and really really need to rest otherwise i'm gonna come down severely ill (im already sick rn too uGH). how can i stop worrying about him so much? or how to find an hour or so of sleep______________________________________________________Hello! Sorry to hear about your sleep troubles due to the panic attacks, it’s definitely one of the worst parts about having the attacks! I think the first thing that you should consider is speaking to him about how it’s worrying you and that you wish for him to be careful. As for the panic attacks, it may be a good idea to visit the doctor who diagnosed you with CFS and let him know as the panic attacks may be making it worse and vice versa. He may be able to refer you to a specialist who can help ease your anxiety and worries whilst also tackling the fatigue. Hope it helps!Hayley.

Hi. I'm just curious if this is normal or relatable. Sometimes I feel like there's something in my throat. Then I can't stop thinking about it & my throat becomes dry then I get this horrible feeling that I can't swallow. Then i start to struggle to breathe and swallow. Then it turns into a a full out panic attack because these feelings don't go away. Is this anxiety or panic? Or should I be worried?

Yes this is exactly what a panic attack is! This is called "spiraling".

1/3this is the anon from before, back with a sort of list I've been writing down! I sometimes have an irrational feeling that something bad is going to happen to me; i can't handle yelling, it makes me cry or at least wince; I start freaking out when I leave my phone in another room and I panic a lot making sure it's in my pocket, it's become sort of a comfort item; I tend to be kind of secretive for no good reason; I'm really uncomfortable with being touched if I haven't said I could be touched

I freak out when people watch me on the computer from behind; I have sort of a fear of being alone in the mental sense of not being able to to talk to my friends or express anger safely, large groups of unfamiliar people make me extremely uncomfortable; I assume people dislike me the moment I meet them; when I hear my parents talking in the other room i assume that I'm going to get in trouble; I've had substantial self esteem issues in recent years, i feel like I have to prove myself about everything; when I'm upset, it's sort if a flood of negative feelings about everything, such as "you're not good enough to ___."; I'm constantly paranoid that there's something touching me and I actually feel it; I'm really jumpy and make some sort of alarmed noise when even something as ridiculous as a sock falling out of a drawer happens; and i think I've had a sort of anxiety attack before, twice? i can describe them in a separate ask if needed.

Hi anon, what you’re describing doesn’t sound like panic disorder or even generalized anxiety, although panic and anxiety may be symptoms of yours. It sort of sounds like paranoia is your biggest issue. Paranoia by itself isn’t that common, that’s why I’m thinking maybe it could be a little bit OCD related. Some of your other symptoms sound a lot like Borderline Personality Disorder.

I’m not experienced in either of these realms - but there’s plenty of research you can do from here. Rest assured it’s not panic disorder!

Gina

#Anonymous #ask

i'm kind of concerned I have an anxiety disorder but I don't have any real confirmation besides a sort of list of symptoms/signs I've been observing for a while; I don't want to go to my parents about professional help if there's no real concern. it's pretty substantial but the one thing I haven't observed is consistent worrying (though i do tend to 'pick' something and dwell on it for weeks or months). do you think if I describe it you could give me an idea about if I should really be worried?

Hello! Although worrying about something for weeks or months can be a symptom of an anxiety disorder, it could also be that you’re going through a stressful time and are having trouble relaxing. It would help if you could describe the worries, as often abnormal worries can signify an anxiety disorder, but not all worries. If it has been going on long-term, and is affecting the way you feel both physically and mentally though then I would speak to your parents about seing a professional. Although I can give you my advice and guidance, they will know best! Hayley.(If you wish to go into detail about your worries then make sure you refer to this message, to avoid confusion!)

This blog is great! I'm so glad I found it. Thanks for everything you do! As a Tumblr newbie, where do I find the FAQ? Thanks!

Thank-you so much! This is a very kind message :)We don’t have a FAQ at the moment, but it could be considered, would be a good idea. Hayley X

Does seeing a psychologist really help with dealing with anxiety disorders?

Hey!Apparently, in the vast majority of cases it does help, however some people still suffer with their disorders after treatment. I am one of those people who still suffered, but I definitely feel that it was worth it and did help even if just a little bit. It is 100% worth a try! Hayley.

I just had a really bad panic attack like my chest hurts from hyperventilating and I'm still shaking.

Hey!I’m so sorry you’vehad this experience :( I know it feels like it won’t go away, but trust me it will. The panic attacks itself is nothing to fear. I’d reccomend trying to drink a glass of cold water or listen to music.. something to distract you from the pain and shakiness whilst relaxing you and preventing another attack. If you have them often, I’d strongly reccomend visiting your doctor as they will be able to help you find out why you have them, and how to manage them :)Hayley.

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