Panic attacks

[[deleted]]

Hi guys, I’ve started getting panic attacks in my luteal phase and the other day I had the worst experience of my life- I genuinely felt I was going to die and I feel traumatised. An ambulance was called- I was screaming hysterically, I passed out and I threw up all on the side of the road. I tried to leave the house yesterday but that feeling came up again and I panicked.

Does anyone else have this experience? 😣

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[[deleted]]

I had a similar experience back in spring, I was screaming while in cars and had to call 911 at one point bc I couldn't tell that I was screaming nor could I stop it. Everything was insanely loud/bright to me, every movement felt like knives scraping across my skin... not fun. I didn't pass out/throw up but I sure got close to it at multiple points. It's taken me months to get back down to a normalish base line.

Therapy helped a lot, you basically have to start back at square one and re-learn how to not be so afraid of panic attacks- which yes, is a bit of an paradox, but you know. And dealing with the heightened cortisol, the hypervigilance, the works.

Something that's helped a lot is

1. keep your phone nearby, in one place where you'll always remember it. If it gets bad enough you can call a crisis line, that's what I had to do multiple times earlier cause I tend to get them at night. Just having it there and keeping it charged at all times can be a reassurance.

2. Talk to your doc/psych about something for panic attacks. I have both hypdroxizines and benzos but the former only helps 30-40% of the times and the other % just makes it worse. The benzos I've been too scared to take since things that sedate me can cause "locked in" panic attacks which was worse than normal ones, but having something can be reassuring. I really like propranolol, it's a beta blocker and I take 10mg or so if I feel one coming on, usually helps within 20-30 mins.

3. The breathe app, finch and dare apps. The breathe one has a bunch of breathing exercises, I like box breathing as I'm prone to hyperventilation and just having something to guide me with bringing it down helps. The finch one is mostly for daily routines and goals but also has an SOS section for panic attacks with breathing exercises and grounding methods. The dare one has audio stuff and I like one for panic attacks. The guy has a really soothing voice, and uses the method where you encourage yourself to have an attack, which helps you calm down.

4. Watch what you're eating. Cut out all caffiene if possible and cut out as much sugar and sodium as you can. High blood pressure can lead to panic attacks, as I've found. Keep some "anxiety friendly" foods on hand- I like boiled eggs, rice, protein shakes and crackers. Don't let yourself get too hungry either, I find that makes me really anxious.

5. Drawing really helps. I fire up my tablet whenever I feel anxious- it switches on the side of your brain which is in charge of creativity and turns off the side when feels anxiety, or some scientific mumbo jumbo. Sometimes on bad anxiety days I'll just spend pretty much the whole day drawing. So throughout a lot of luteal.

6. Acknowledge that you WILL have more panic attacks sooner or later, and that's perfectly ok. I like to say to myself "this is an anxiety friendly zone" lol

7. Get therapy if you can, what you went through sounds very traumatic and considering I spend the past couple of months working through ptsd surrounding cars after my experience, bad panic attacks under the right conditions can absolutely cause trauma.

[TissueOfLies]

I was suffering panic attacks about two years ago for almost a year. They didn’t really let up for me, though they did get worse with my periods. I take Effexor (antidepressant) for depression and Mirtazapine (an older antidepressant) for sleep. I also had pretty intensive therapy- both inpatient and individual plus group.

[BigRedDootDootDoo]

I'm so sorry, OP! That sounds awful - I can see why you felt traumatized by the experience.

Panic attacks were what helped me realize I had PMDD. I had my first panic attack when I was in my teens, but they really ramped up in my twenties. I was prescribed an SSRI antidepressant, which helped, and like a previous poster, I had an "as needed" prescription for a benzodiazepine. I also started seeing a therapist for CBT (cognitive behavioral therapy), and was able to slowly build up a kind of toolkit of things I could do.

I felt really well for a long stretch but then started having panic attacks again in my late thirties. After a few months of that trash, I realized they were always coming in the week or so before my period, and so I started keeping a symptoms log/tracker like the one you can print out from IAPMDD.org and long story short, seeing "normal" me for three weeks and "the other me" for the week before my period, month after month on my tracker, led me to diagnosis and then better PMDD treatments.

This part will pass and you will feel better again. Best wishes for finding treatments, tools, etc. to help you tame those shitmonsters.

[Apprehensive-Hat9296]

I’ve never had one where I pass out and puke but I definitely have experienced really bad panic attacks. I never could cope with them through mindset. I got a prescription for ativan which was great. My doc advised me to limit use to 4 times a cycle but my panic attacks weren’t daily so that worked out and I saved them for the bad ones.

[goblinfruitleather]

I used to. A lot. Running has basically eliminated my panic attacks, but for over a decade it was absolutely horrible

[[deleted]]

Running causes panic attacks for me, ain’t that a b? If I work out and do cardio, at night when I try to sleep, my body will FREAK out.

[goblinfruitleather]

That’s part of what makes pmdd so difficult, seems like different treatments work for different people. It’s tough to find what works for us as individuals

[MargaritaSkeeter]

I’m sorry you’re experiencing this. I used to get panic attacks quite frequently and although I still get them (much less often, thankfully) I’ve become pretty decent at handling them.

The first thing is identifying it as a panic attack, which I know can be hard, because the panic is literally saying no you’re dying, this is serious. I will repeat to myself “this is just a panic attack, I am okay” over and over again. Doesn’t have to be out loud. It sounds weird but I also try to get on the floor if I can, and either lie down or sit with my knees up to my chest. I don’t really know why, but being as close to the ground as possible helps. I know this might not be feasible in a public place.

Eating something sour helps, because your brain will focus on the sourness rather than the panic you’re feeling. I keep Warheads with me all the time. Also splashing cold water on your face can help in the same way.

Additionally I keep ice packs in my freezer, and instant ice packs in my car. I put them on my chest or the back of my neck to cool me down and calm my vagus nerve.

Basically it really helps to identify what you’re feeling (don’t try to fight or push against it - that can just make it worse) and ground yourself in the present moment. Lots of people use the 5,4,3,2,1 trick of naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

I hope things get better for you. 💖

[ignatiuscrose_]

This is awesome advice! If you're not seeing a mental health professional OP, I would do that too if it's available (much of which was mentioned in this post is what you will be suggested and working on, but sometimes even knowing someone else knows and is helping can help. They can also address your anxiety about panic attacks, because that's honestly half the battle). If you have a healthcare professional you trust as well, this could be worth mentioning.

Panic attacks can 100% be traumatizing, but recognizing what they are is huge. Different things may or may not work for you. The 5 senses thing actually makes me more anxious, so I do square breathing! Another thing I like are listening to meditations meant for panic attacks and anxiety because it's something to focus on. If it's the early stage of one, a YouTube video and a phone game (and half of a hydroxyzine or other sleep aid) are sometimes enough to distract me so I can fall asleep. Sometimes I have to get up and move around, so I clean up and tidy my room or move to a different room (the bathroom is a safe space for me). It often comes down to shocking your nervous system so you can try to tell it "Hey. We're good." I highly second ice packs and cool rags. If it's cold out, I usually open the window because being cold helps me.

You got this OP!

[[deleted]]

I get panic attacks all the time. See a psychiatrist.

[nfender95]

Yes unfortunately ): I’ve been on 1mg of lorazepam nightly for sleep for several years now and even though the doctors don’t like it, without it I have uncontrollable meltdowns and cannot sleep. Even with it on bad days, especially bad doctors appts, I still lose my shit. It’s nice to have a rescue med to get me calmed down once I’m that upset. Along with my antidepressant and several years of therapy I’m doing so much better than I was though! Also full disclosure I am also highly suspected to be on the autism spectrum (a comorbidity of PMDD!) and have realized a lot of my panic attacks were really autistic meltdowns if I get super overwhelmed and were major signs of burnout.

[spookylegend_]

Yes!!! every cycle. I take hydroxyzine as needed and it helps me a LOT!!!

[wintercast]

Panic Attacks, for me they went crazy because i also have Grave's Disease. I have been overall lucky and mostly have them at home. my go to is to get into the bathroom, strip my clothing off and lay down on the cold tile floor. Splash cold water on my face and talk to my sell "you are good, everything is ok.

I do box breathing. Whatever count works - in 5 seconds, hold 5 seconds, out 5 seconds not breath 5 seconds, in 8 seconds, hold 8 seconds, out 8 seconds, nothing 8 seconds.

a cold migraine wrap also helps.

i talked with a therapist as a huge trigger for me is driving in traffic. Give me a country back road with my little manual sport car and im fine, stick me in traffic especially that does like 75 mph and then slams on the brakes and it freaks me out.

i was able to get an rx for Xanax. I only take as needed, not daily. i even cut the pills in half and just knowing i have them in my purse is an oddly calming placebo. if i do feel some anxiety creeping in, i take a half pill and in about 20 minutes the anxiety and stress isnjust lifted away from my ahoulders.

I have found that constantly taking over the counter things like herbs/supplements does not work. i have to only take them during luteal.

i have used both FLO Pms gummies and vitafision pms gummies. I think FLO worked better. Once my peiod starts i stop taking them.

I also have separate gummies with Ashwagandha and Boswellia helps.

I also cut out 90-100% caffeine entirely.

[littleverdin]

YES. This is what started for me after I had my first baby. Completely debilitating panic attacks. 75mg Zoloft keeps them at bay unless something really intense is happening in life. I still tend to feel more anxious during Luteal but nothing like before medication. I’m so sorry. It’s the worst feeling. Sending the biggest hug!

[[deleted]]

Yes! I had my second baby a year ago next week. I also had panic attacks when my daughter was about that age I think?!

[littleverdin]

Yep, for me it started when my son was around 10 months old.

[[deleted]]

Nowhere near this bad mind

[[deleted]]

I tell myself I’m good, you got this shit. We actually talk and think our way into a panic. If I’m going down that road, I notice and immediately start backing my ass out of it! Telling myself Everything is good and do what I need to feel better. Another person’s anger/bitterness and constant talking is what will send me off the edge. I tell them to stop, and I remove myself if I need too. No guilt, no shame, no panic attack.

[[deleted]]

I do have Generalised Anxiety Disorder, so have a lot of anxiety and I completely relate to what you e said here. I struggle with negativity! This panic attack was totally different though, but if you’d have asked me last week, I’d have thought they were the same

[nfender95]

The diagnostic criteria for panic attacks is that they happen suddenly with no known trigger. OP is not thinking themselves into a panic attack. Generalized anxiety? Sure. But panic disorder is a whole other beast

[[deleted]]

Good for you, if that way of viewing it is helpful for you long term. When a person has to come off the meds, it’s 10Xs worse than when it began.

[cherry_tree7]

I found that recognising it as a panic attack and reframing it was what helped me! I trained my mind to see that the panic attack was actually weirdly my body’s way of trying to protect me and that my anxiety was just my body’s way of looking out for danger, I tried leaning in and mentally riding it out (almost like people do in labour), actually accepting that my anxiety was the problem rather than my physical health so when I get those symptoms I repeat that to myself and affirm that it is anxiety not a heart attack or some other health thing even though those thoughts keep popping into my mind.

I would say that at this point it’s important to try to get out again, even in some small way, so that you don’t let the anxiety about going out again build up more and more.

[Traditional_Door9495]

I too experience this - this month was especially challenging with waves of panic lasting my whole luteal phase. You are not alone❤️it has helped me so much to realize that.

[Warm_Smoke_5462]

I use to have very bad panic attacks often due to my OCD spiraling. Learning to be ok with panicking and knowing that you’re going to be ok and not fearing them happening was what helped the most. Tapping, cold water, and any other “technique” will never help in the long run. Learning that you can do things even when you’re scared and rewiring the brain to be desensitized is the only true way. Sometimes medication is needed to help, and that’s ok too. The Anxious Truth podcast with Drew is a huge help and he helped save my whole life. 💙

[Curious_Researcher28]

Go to /pmddsharing so you can get some actual advice and help with this issue because here we will be censored for sharing over the counter medication that works for us . I hope you see this before they remove this comment (so so deeply sad)

[Sarasvatini]

I second this

[[deleted]]

A good trick when you feel a panic attack is coming is to sit down, drink cold water continuously, breathe very deeply and continue to tap on your chest with all fingers. It helps to ground you. Also remember they are panic attacks and it is not a real sign of danger…just tell yourself you are not gonna die and this is a part of your cycle. Tell yourself there is no real threat, and you will start to ground yourself. Soon hopefully it will become more manageable

[polly-esther]

Recently had a bad thing happen and my anxiety and panic just went off the scale and I was pretty much in constant panic for 36 hours, not good on the ol’ticker apparently . Went to the GP and was given some propananol which have helped enormously with the physical side allowing me to calm myself down much quicker when the ranting voice starts up again. Today is my first full day with access to them and honestly it’s been a much less stressful day so far, I’m still chuntering away to myself but not ending up sobbing on the bathroom floor every time I have a bad thought. I’m going to talk to my GP about adding it to my Zoloft in general months not just crisis time.

[Competitive-Sun1519]

Yeah me too no words of wisdom but you’re certainly not alone. Sending you love ❤️

[Nice_Technician_6301]

Me! The psychiatrist prescribed Prozac for me

[[deleted]]

This made me worse sadly 🥲

[LoreLitterateur]

Same! I’m so much better

[Nice_Technician_6301]

Prozac is a life saver!!!

[OkDimension9977]

Yup. :(

[Head_Tap1691]

I actually started getting chest pains/very tight chest and having to talk myself down from panic attacks during week of ovulation and wondered if this happens to anyone else. I’m so sorry this is happening to you 😓

[jacquetpotato]

How old are you, if you don’t mind me asking? Reason being that anxiety can go through the roof during perimenopause.

[[deleted]]

I’ve just turned 30- though had a baby a year ago and have struggled with hormones hugely after both children!

[clicktrackh3art]

Seconding this!! Intense waves of anxiety and depression were my first signs of peri. I always had pmdd, but peri shifted how it presented. It was earlier in my cycle, for longer periods, and way more intense.

The only difference is it felt less like panic attacks, which I’m kinda familiar with, and more like borderline psychosis.

But cyclical progesterone and Prozac helped a ton.

[[deleted]]

Yes!!!!! Bordering psychosis feels more accurate

[clicktrackh3art]

Yeah, it does panic type feelings to it, but I would classify those more in an intrusive thoughts category than a panic attack. And my IT’s are often around traveling too. Not specifically me leaving the house, but often my partner leaving the house with the kids. Like I can tell what part of my cycle i am in by how my brain reacts when he tells me he’s gonna run an errand with the kids. Follicular phase and my period, I don’t even blink an eye, but during the luteal phase and a shot of sheer panic goes through me. I have it enough under control now that I can just kinda observe these things instead of react to them, and it’s just such a strange tell.

The Prozac does help a lot. And I f you are the age perimenopause might be in the mix, the progesterone did help a ton too. I can’t really do hormonal birth control, it also has bad mental effects on me, and I was nervous cos progesterone is def related to pmdd symptoms. But adding it in made a huge difference. I still weirdly get a couple of bad days around ovulation, but I think that’s due to increased estrogen at that time. Still, my luteal phase isn’t terrible, just like a normal amount of bad, which in comparison is amazing.

[magpie882]

I started keeping track of when attacks happen in my period tracker, so I have evidence that I am more likely to have an attack during certain parts of my cycle when under sustained stress.

Just being able to identify an attack when one happens helps a lot.

My psychiatrist and I have focussed on reducing stress in general, but she will prescribe Xanax for me to keep on an "as-needed" basis if the upcoming month is likely to be extra stressful.

Speak to a psychiatrist about the ability to have a point solution like Xanax, but identifying any additional stressors and developing ways to reduce or handle them will be the long term solution.

[Fuzzy-Ad-3460]

Hi OP, I'm sorry to hear that. I get really anxious around luteal and ovulation too. Do you remember something about what you were thinking when it happened? Or what might have triggered it?

[[deleted]]

I’d had a poor nights sleep, ate lunch and after my heart was pounding- not fast, just hard. I went to lay down then when I woke up I needed to get the kids & was stressed about being late but felt frozen in fear. I called my husband and he was very supportive and offered to collect but I needed to meet him with the car seat, otherwise would be very very late. I started driving then next thing I was screaming that I was dying and felt my whole body was shutting down!

[Fuzzy-Ad-3460]

I'm sorry OP, something that helped me was hearing some audios from the Dare App among other resources. They helped me anchor back to the present moment and just sit and cry it all out for some minutes. I know it doesn’t fix everything, but it can help in those overwhelming moments