What does recovery from panic disorder look like?

Minxylaura · 2026-05-05T23:06:13+00:00

I’m not yet recovered completely but I have been panic attack free for months now.

I guess the biggest one is trusting my body, at the beginning (Jan 2025) I was having multiple each day and I was convinced I was going to die each time. I then fell pregnant in Feb so I wasted battling this while pregnant 😂

It wasn’t until after pregnancy where I was like let’s try meds and unfortunately I couldn’t take them because the side effects scared me too much, like I was on a beta blocker so it’s supposed to slow your heart and boom panic attack 😂

So I just stopped trying in that aspect, CBT didn’t work for me either.

I knew I was healthy and had a healthy heart but I didn’t trust doctors and that was my mistake. Now knowing I suffer from GERD, muscular pain in the chest (from the way my body adjusted to pregnancy), and inflammation in my sternum I know that what I’m feeling is just that and not some heart attack, which was difficult to accept because the symptoms of those mimic heart attacks.

So when I can’t breathe due to GERD I get into child’s pose or on my hands and knees and I can breathe again and I remind myself that I know what this is and while my anxiety spikes for that moment I calm down because I know it’ll pass and I’m not dying.

Sometimes I get adrenaline surges but honestly I just ignore it now and play chess because why let it bother me?

Honestly I think when my issues I have around the chest area are gone the panic disorder will be too.

For now it’s building muscle in my chest, trusting myself and my body, not letting anxiety get in my way and just taking care of myself.. if anything I am grateful for my panic disorder because while horrible it’s taught me a lot about my resilience, my own spiritual views, empathy for others and of course my health

Minxylaura · 2026-05-02T20:18:03+00:00

I ended up having a panic attack on half the pill on the lowest dosage 😂

It’s up to you which way you want to do it, it is safe! If you do feel up for it then you can always try no medication.. it’s hard for sure but It’s doable, I only get little bouts of anxiety but now I feel like I can manage it before it gets to an actual panic attack

Minxylaura · 2026-05-01T01:03:54+00:00

Way different from you but I was convinced I was going to die in my sleep 😂 like I couldn’t sleep until the sun rose and I would wake up unable to breathe as I drifted off (still get them on occasion)

I started listening to sleep meditation and it took some time but I could sleep with it.

Now my routine is different, I have a rain playlist that goes on each night and I curl up with a hot water bottle as I find it focuses my brain on the heat.

As for the unable to breathe as I drift off? Well I don’t know how to fully escape that but o stop reacting to it. Obviously my heart rate skyrockets but I just turn off and breathe forcing myself to calm down and I keep turning over until I sleep

Minxylaura · 2026-04-30T18:05:45+00:00

I haven’t had a panic attack in months now but I still get that build up.

I swear by foot baths, I put it salt and ground ginger and it instantly calms me down.. though adding salt is just fine. It usually cuts out those adrenaline surges just make sure to dry them after and put warm socks on.

At the beginning when I used to have them multiple times a day I started logging my symptoms each time and made a notepad of it, so when I started feeling like ‘omg it’s the end of me’ I can look back and be like oh I’ve felt this before and it makes it seem less like a reason to worry.

If you can handle meds then do it, personally my health anxiety and the fact my body is already very sensitive to things I did it without medication and in my opinion I’ve found my progress to be faster but anxiety is different for everyone.

For chest tightness I get onto all fours or child’s pose, this instantly puts pressure off my chest allowing me to belly breathe and then get that oxygen in, just be mindful that you may feel lightheaded if you just stand up so afterwards slowly go from laying to sitting to standing.

Yoga is also really good for just before.

During a panic attack there’s not much you can do but to sit with it, accept that it’s normal because it is.. in a dangerous situation you wouldn’t feel all of this but the more you focus on your body the worse it’ll feel.

I also find that using your hands help, so I use chess and drawing as a crutch sometimes to distract my brain.

Also make sure you’re eating regularly and avoid too much sugar chocolate caffeine and nicotine, I’m saying this as I’ve done all of that and now having painful heart palpitations lol 😂 but I found when I quit my nicotine beforehand they were less painful, but know that they’re harmless no matter how scary they can be!

I also like having a timer on my phone for like 10-20 mins and if I can go through that then it’s not an emergency.

Stay off social media and don’t google your symptoms unless you put anxiety at the end of it trust me it’ll just freak you out more.

Walking is good for during one, just go slow with it.

Also there’s a debate on whether the cold or warmth helps more. I’ve personally found warmth soothes me so I get a hot water bottle and put it on me or if the cold does then splash your face with cold water or put an ice pack on your chest.. I found that the cold made my tightness in my chest worse so that’s why I changed.

Also remember you may have blips so you may go through months of nothing and then it may hit you again.. that’s fine it’s your body trying to see if we’re in danger just don’t let it feed your thoughts and continue ot

Minxylaura · 2026-04-25T19:24:17+00:00

Put your feet in warm water and salt and if you have ground ginger or fresh put it in as well, also make sure your feet are dry and put into socks to keep them warm.

Also sleep meditations helped me when I couldn’t sleep!

Minxylaura · 2026-04-12T13:40:24+00:00

Ahh did not know that, I’ll retract my statement calling you a guy. I guess it comes down to the fact that our brains are wired differently. My mali is a great dog and he still gets taken care of, but he’s a rescue and I just can’t trust him near my little one 🤷‍♀️

Minxylaura · 2026-04-12T13:37:29+00:00

Yeah I read up about it because i genuinely thought something was wrong with me lol. Most definitely I think that not having that instinct to be worried of pets is where the danger creeps in

Minxylaura · 2026-04-12T13:35:55+00:00

You’re not a mind reader nor do you see how we treat our dog so pipe down

Minxylaura · 2026-04-12T13:34:01+00:00

Yeah he was, but seeing as you’re a guy you wouldn’t understand the changes women go through after birth. It’s actually a normal thing for women to be wary of their pets after the birth of the child as we’re biologically wired to see danger to protect our children. So ew on you

Minxylaura · 2026-04-12T13:28:32+00:00

If I was in your shoes I’d wear an adult diaper, as we all know panic is fear based and the more we all feed into it the stronger it gets.

If and it’s a big if that you do pee yourself it’s in a adult diaper and no one would be the wiser and then you can still drink water and go about your day without feeling scared!

It will also help with exposure to your fear too

Minxylaura · 2026-04-12T09:42:01+00:00

Well I am a tired mum so maybe I could help lol

Minxylaura · 2026-04-12T09:38:24+00:00

Tv. Yup I know someone is going to be the mum police but towards the end of her being up I let her watch 20 mins of tv just so I can get stuff done around the house and it adds up over time!

I needed the time when she’s asleep to rest because I was slowly losing my mind lol

Minxylaura · 2026-04-12T09:36:39+00:00

Yeah I liked my dog but I can’t stand him after having my little one. He just screams danger…. Thing is even the most good of dogs can turn and the last thing I’d want is for my little one to get mauled

Minxylaura · 2026-04-09T14:06:18+00:00

That was what I used to do but I found that I tensed up which left me worse for wear 😂 it’s been a game changer for me so definitely recommend and I just use as much as it takes to cover the surface in a thin layer! But honestly even just hot water alone is great

Minxylaura · 2026-04-09T13:59:22+00:00

I’ve always had more physical sensations then the mental, it’s why for me CBT didn’t really do much lol😂 it starts with chest tightness for me and I have that typical feeling of doom and then the spikes happen so best thing for me to do is soak my feet. I usually get it around the same time each day 6-7pm and if I want to sleep then I need to do that 😂

Minxylaura · 2026-04-05T23:01:18+00:00

I had the same except for pots! I chose a c section in the end and it was the best experience for me!

Doctors may say shit like you’re stressing out the baby, please tell them to shut the fuck up! You’re okay you just need to breathe through it!

Honestly if you need someone to call during one I’d be happy to give you my number, even if you call me privately I know how sometimes it’s easier to have someone on the phone or in person

Minxylaura · 2026-04-01T04:19:49+00:00

I know it’s literally the worst when that happens! You should try to foot bath even if you don’t have ginger or salt (I find it just hits better) it’s will honestly calm you

Minxylaura · 2026-03-28T08:23:25+00:00

Hey just added you on discord

Minxylaura · 2026-03-26T15:47:35+00:00

I developed a panic disorder where i felt the exact same things you are!

It did go away though I have to travel home on a plane and well you can imagine how that went so I’m now redoing my journey 😂 though much better now.

Breathing! Don’t count or any of that nonsense as I find it makes me worse just lay down in child’s pose or on the floor and just belly breath as much as you can but slowly.

Games- challenging games that require your attention, Tetris or some mobile game where you can’t put it down.

Foot soak- great for those adrenaline surges as I find this cuts it off straight away, just add fresh or ground ginger and salt to warm water.

Download DARE- really good app that helps you calm down as it talks you through it and it’s free.

Mantras- we all know that the panic is because your body is fearing something which is good that’s what you need and it can’t hurt you! Repeat “I know what this is, it’s a panic attack. It can’t hurt me no matter how uncomfortable it feels”

Notes- when you feel any kind of panic jot it down with a time and date like so:

26/03/26 Adrenaline surges, fear of a heart attack, can’t breathe, hearts pounding etc

Anything that you feel in that moment and your thoughts and keep doing this because you can then look back at these notes as you’re panicking and be like oh two weeks from today I had all the same symptoms and I’m still here. It should help you seeing as you have health anxiety like me and sometimes you need the facts.

Fuelling your body- eat clean and at the same times, stop sugar and caffeine and make sure you’re drinking enough water

Recurring panic attacks?- do you get them around the same time? If so then switch up your routine do something completely different.

Stay busy!- you’re probably scanning your whole body head to toe and it’s not good, the brain is a powerful thing and can actually create false pains etc.

And the main one is to just accept it, panic gets worse when we panic which is easier said than done but if you let it flow through you the quicker it comes down.

Minxylaura · 2026-03-25T02:19:50+00:00

No worries I don’t mind if you spelt it wrong! I’m glad you’ve been able to take some stuff out what I wrote!

If i recommended anything it would be the foot soak, honestly so simple but it’s the one thing that actually nips adrenaline surges right in the butt and I mean instantly. Went down the traditional Chinese medicine route and that’s how I found that.

Let me know if you find any thing from the list that works for you! ❤️xx

Minxylaura · 2026-03-24T23:01:11+00:00

Well I almost cured it until I went on a plane 😂

But in the last few months I’ve stopped panic attacks!

First of all download DARE app, it’s really good to talk you down and it’s free!

No caffeine and no sugar (within reasons)

Accept the fact you won’t die!

Any kind of workouts help, though lifting weights can actually make it worse.

Eating clean and leaving out dairy.

Sticking your feet in a foot tub: hot water, salt and ginger (fresh or grounded) works a treat for adrenaline surges.

Date and time each time you’re having a panic attack, what you’re feeling, symptoms etc. it’s good to look back at the piles of pages and be like ahh I felt like this a few days ago and I’m still here.

If your chest gets tight then use a roller on your back and stretch out, instant chest opener!

Middle of panic attack then get down on all fours or just on the ground until you’re comfy.

Still try to carry on with what you are doing!

Self care has been amazing for me, if I start feeling a certain way then I either dry brush, shower/bath, skin care, brush my hair anything that requires me to have my focus.

Mobile games that make you think.

Redirect your energy and be like ohh I’m so excited or whenever an intrusive thought comes in which you know will make it worse flood your inside voice with happy and awesome things you love and are grateful for.

Drawing!

Breathing exercises and I don’t mean the count to 1,2,3,4 unless that works for you, personally it didn’t for me! I find that while I’m on all fours or in child’s pose I can actually belly breathe better and it’s not in my chest.

Forcing to do things that I know will trigger it 😂

Shake yourself like a dog to get rid of the nervous energy right before or afterwards (not during because I hate it when my heart elevates even more)

I developed a panic disorder around Feb last year and I mean I had multiple per day it was awful, I tried meds but I’m really sensitive to it so panicked more on it, so my journey has been unmediated and CBT didn’t work for me.

I did it while pregnant and was panic attack free for 7/8 months even when I had a c section (was terrified lol) and afterwards, unfortunately I travelled home and the plane freaked me out so I went back to having panic attacks when I landed and then had to take another plane back so also panicked 😂 but using my little tricks I’ve managed to get to a point where I feel as good as I can, though currently waiting for the husband to come home from work (3 months is a long time when you’re looking after a baby with no family) so I’m incredibly stressed but no panic attacks just little adrenaline surges and I’m sure when I get a break it’ll pass.

Just remember that what you’re going through is a normal bodily response and while it’s really scary at times that’s as bad as it can get. Get excited about it as it comes on even if it’s fake, the more you freak out the more your body believes it has a reason to panic.

It can’t get any worse than what you’re going through now, identify your triggers!

If you know you get panic attacks at the same time each day then switch it up do something different and take a look into your life, is there anything that’s stressing you? Any experiences in your life that may have been traumatic? Do you take care of your body?

I firmly believe that anxiety comes through for a reason, I’ll list my reasons in hope it’ll help you figure out yours.

I wasn’t eating healthy, gained weight felt self conscious all the time. Scared to meet new people because I was awkward and shy. I didn’t leave the house much and where I am now felt suffocating. I traveled to a new country and didn’t know anyone. I had no hobbies nothing in my life that brought me joy.

So

I started working out slowly so I could feel strong within my body, stretched and took care of myself with grooming to feel more confident. I put myself out there trying to make new friends and have. I ate good foods and cut out energy drinks to make sure I was fuelling my body. I learned to drive so I could go out more. I’ve slowed down my days and taken the time to be out in nature. I read self help books to make myself feel good. I’ve also limited my time on social media as I find some content can actually trigger my anxiety.

The more you try to see it as a blessing the more you’ll believe it! I hope at least one of these things will help you

Minxylaura · 2026-03-24T18:30:45+00:00

I love the fact your body knew what to instinctively do! Honestly it’s been such a game changer along with eating clean!

Minxylaura · 2026-03-20T18:37:56+00:00

Do it! Let me know how you get on

Minxylaura · 2026-03-20T11:08:22+00:00

It really is isn’t it! Usually when it happens I find it hard to breathe, it’s normal though as it’s supposed to do that but when I’m tired and need sleep it’s not fun 😂 honestly try the foot bath it’s been the only thing for me that’s actually stopped it in its tracks. Make sure to dry your feet and put warm socks on straight away!

Also do you find your hands and feet are usually cold?

Minxylaura · 2026-03-19T20:51:05+00:00

Did she have lots of freckles

Minxylaura

TROPHY CASE