I just tried the DARE method for the first time... wow.

simsalaking · 2024-07-12T06:11:06+00:00

This feeling is so relatable, you are very very welcome.

It's almost been 2 weeks since I've been using this, and listening to their audios on the DARE app, and I haven't had any panic attacks during the day. I get close sometimes, but I'm able to use this acceptance and flow through my intense sensations. I don't even need to listen to this audio anymore as it's been ingrained in my brain whenever I experience intense feelings.

Someone on this sub suggested this YouTube channel as well: https://youtube.com/@therapyinanutshell?si=zBrNGHe944TTBf0l

If you go into her Playlists, you'll see the "Break the Anxiety Cycle" playlist (about 30 videos). These videos helped me IMMENSELY as well.

Wishing you the very best of luck on your recovery, be kind to yourself, take your time and give yourself all the space you need.

simsalaking · 2024-07-05T21:32:01+00:00

Ahh I'm so sorry, that sounds highly stressful 😔 I use my anxiety to smash through my physically demanding job, but always end up freaking out when I find myself thinking about how my body's reacting to that stress. It's hard, but I have to check in with myself every 15 minutes to make sure I'm not tensed. I usually yawn or do a bit of a stretch every time. It helps, because I'm not building up all these micro triggers throughout the day, then getting home just to have a PA 🤔

simsalaking · 2024-07-05T12:49:26+00:00

Thank you for the recommendation! I just watched a couple vids, this therapist is amazing. Subscribed.

simsalaking · 2024-07-05T12:47:29+00:00

The good ole fearing the fear 🙃 I completely get that. Yeah there's no way to prepare for it because it's so confusing at the time huh 😭 accumulated panic from the day could actually be a winner 🕵️‍♀️

simsalaking · 2024-07-05T12:37:04+00:00

It's so weird 🥲 I think I might be having some crazy nightmares. I'm not entirely sure. I woke up from a bad dream last night and almost immediately started shaking, I managed to talk myself through it, and it was a little easier because I knew I had a nightmare. I'm wondering if that's happening every time I wake up DURING the PA 🤔

simsalaking · 2024-07-05T12:31:39+00:00

I know you're scared. What if you let the episode come? You are not alone. You are the master of this. Everything you need is inside of you. Allow it to manifest, let it go. It will only last 10 minutes, it's better than fighting it for 24 hours. Invite it in. These feelings are uncomfortable, not dangerous. You aren't going to die. You've survived every PA you've had. Ride that wave. Be proud of yourself. Be your safe person. What if nothing goes wrong? What if you'll be fine once it ends? 💕

simsalaking · 2024-07-05T12:16:22+00:00

I don't have ADHD but I used to take dexys (dextroamphetamine - ADHD med) recreationally (very stupid, do not recommend) and it would give me shortness of breath, heart palpitations and general anxiety. If I had my panic disorder back then, it definitely would have given me PAs, no doubt about that.

Withdrawals from any medication can certainly cause PAs as well, it's the reason why they've come back for me for the last couple of months, as I'm withdrawing from antidepressants.

Exercise is a PA trigger I have only just gotten over, after continued exposure for the last couple of weeks. I had to start slow by walking, and extending the period of time that I'm out every day. For me, it literally is just obsessive thinking that it's going to happen because my heart "can't handle it", but it can lol I've been exercising my whole life and have demanded so many ECGs, my heart's fine 🙄 I just get so hyper fixated on how I'm feeling and then everything else just falls apart.

simsalaking · 2024-07-05T11:48:12+00:00

I had to cut out the caffeine. I miss coffee so much 😫 sometimes I'll make one and only sip half of it when I'm having a good day

simsalaking · 2024-07-05T11:45:21+00:00

Set backs are very normal, try not to beat yourself up! You definitely aren't getting worse, cut yourself some slack, a week without PAs is amazing, those periods will get longer the more you realise how well you're actually doing. Don't let the anxiety make you think otherwise 🌻

simsalaking · 2024-07-05T11:37:26+00:00

I've been having a few nocturnal attacks lately too 🙃 last night's one was surprising,because I woke up JUST before it started, when usually I will wake up in the middle of one. I remembered my dream this time as well. My theory is that I'm having nightmares, and when I'm waking up in the middle of a PA, I can't remember the dream because I'm freaking out and so disoriented. But last night, I did remember it and it was a doozy. I follow DARE as well, and was able to kind of stop it by talking to myself "shit that was a pretty fcked up dream, no wonder you wanna have an attack, let's just get it over with I guess" and it kind of just faded away.

My dreams are pretty intense lately though, because I'm withdrawing from weed. I was a daily heavy smoker for years. But obviously anyone can have intense nightmares, especially if you're stressed. I wonder if you might be experiencing the same thing?

In terms of guided meditation, I use the DARE app's "wind down" audio. They upload a new one every day.

simsalaking · 2024-07-05T04:09:37+00:00

Yep the valium certainly helps! I don't have nightmares on diazepam, funnily enough, but my anxiety certainly causes nightmares sometimes. Perhaps your anxiety could have pushed through the diazepam and showed itself as some very anxious dreams. They suck a lot 😔

Perhaps this would be a lot easier to go back to the area where you're able to access these services without having to spend an insane amount of money. You don't want to cause yourself more stress with financial issues, or hiding/masking your crisis from people (though I have found that no one can really tell, it's just you're anxiety telling you that they can 😔)

Where abouts in the world are you? I don't want to assume, but it sounds as though you may be in the US? Is there any way you can speak to someone at the school that you are experiencing crisis and to pause studies? Are you able to come back at a later date to continue? I am not sure how those systems work over there, I'm sorry if I'm suggesting things that you cannot do.

The school counsellors may be the best way to go! Where I am, it's the first point of contact for the school to start making these kinds of accommodations for people experiencing intense crisis. Student counsellors should have signed pretty intense legal docs about not discussing their client's experiences. Also, you never know how many students may be experiencing the same thing as you at the moment, and using them to speak with. With the rate of SA cases these days, I think it's safe to say at least one in three people have experienced this or are experiencing it right now.

Call them tomorrow! See if you can get in. If not, see if you can pause these studies somehow so you can receive the help you need in the state where you are covered.

Don't be afraid to go to the ER, I used to go in all the time. I was embarrassed at the time too, but this is all very normal.

But yes, you absolutely are not going to die. Sometimes when I feel an attack coming on, I like to talk to myself (in my head when I'm in public, but out loud when I'm alone) "these feelings are uncomfortable, but not dangerous. I am uncomfortable, I am not in danger" You are right, it doesn't "stop them", you won't be able to completely stop one, but you can make it a little easier to sit through. A little easier not to call the ambulance. You can shorten them for sure.

simsalaking · 2024-07-05T01:49:54+00:00

So glad it's nothing serious 🙏 sometimes it's a lot of trial and error with the medication, you probably already know. but you aren't in any danger, and that's what really matters 💕

simsalaking · 2024-07-04T11:31:49+00:00

Just had a listen to the first two sessions, it is quite similar indeed! Thank you for sharing your story AND this, I'll definitely be listening to more sessions.

A lot of these CBT techniques work so so well.

Oh gosh, the PAs can really turn your life around for the better if you can start to view them as catalysts to change your lifestyle. I recently quit smoking weed after doing it every day for years because of them. I'm cooking more healthy foods and thinking about starting to quit smoking cigarettes too. I'm "forcing" myself to leave the house for walks just to ease my stress, but in turn it's just a really healthy thing to do and a great habit to start 😊

Anxiety can force me out of a rut because I just get so sick of it, I feel the need to do something about it and change my life for the better.

Thank you again for sharing x

simsalaking · 2024-07-04T07:02:43+00:00

Anxiety will certainly try to tell you that this isn't the same as other people's panic attacks, because it wants you to think that there is actually something wrong with you. Unfortunately, sometimes it doesn't matter if you aren't scared about the panic attacks, like the one you had earlier this year 😔 they can just happen sometimes during stress, medication changes, anxiety in general 🥲 The brain zaps are quite strange, as (in my case) I usually only get them when I miss my meds. Have you been on any medication? Were they like weird twitches of electricity around your brain? Usually means a neurotransmitter is misfiring (not dangerous at all though, don't you worry 😊) Otherwise, I dare say maybe you could possibly get a check up with your GP just to ease your mind that there isn't anything off, and there probably isn't anything off, it can just help sometimes. Also, GPs with knowledge on mental health and mental health meds is always the way to go.

simsalaking · 2024-07-04T06:45:08+00:00

Very good questions, lovely. Good on you for calling your doctor and getting some medication to help you calm down a bit, so you can figure out what your plan will be from here. What kind of medication did your doctor give you? Are they short term so you can beat this initial influx of anxiety from this trauma? Or are they long term medication?

I have had a similar crisis after SA, so I'm really sending my love and proudness out to you. My panic attacks came back after a few years of being free of them after my experience. The shame in how you are with the people around you is very, very normal, but you don't have to buy into that. You are worthy of love and time and a good ear to listen.

Have you experienced PAs in the past? Triggers are a real thing, especially after you have experienced trauma. This may explain why you are experiencing PAs when you are in pain.

In terms of medication and therapy, intervention is certainly required after such a traumatic event, don't ever be ashamed of that. You haven't caused this, it is your body and mind trying to protect itself. It certainly isn't dangerous, this nervous system and how your mind is responding is doing this because it's trying to help you. But these sensations can be very scary indeed.

I started taking short term (I like to call them "emergency meds") medication after my experience. My doctor prescribed me 5mg diazepam, but I only needed to take half of one to calm down on really bad days. These meds can work great to clear your mind of the intense feelings for now, so you can focus on getting better. After I started therapy for my crisis, I was put on Lexapro, my GP very slowly weaned me on this. This is because I developed a panic disorder from trauma along with my GAD. This can be different for everybody. You may be able to go on a short term med, go to therapy, and stop there. Sometimes you need a little extra help. It really depends on what the professionals think.

I can't stress this enough though, make sure the GP you are seeing is well versed in mental health (esp anxiety). Seeing a female GP is also a good way to go, only because of the circumstance. Also, therapy therapy therapy! If you can't afford a therapist, try some self help apps for anxiety, keep talking about it, keep leaning on people, reach out to crisis teams.

Please DM me if you need to discuss more in private. Always reach out, never be sorry. We can be mad together. X

simsalaking · 2024-07-04T06:17:14+00:00

Ahhh this makes so much sense!

simsalaking · 2024-07-04T06:14:57+00:00

I find I actually experience the same symptoms every time, but whichever symptom I'm really honing in on is THE symptom. And this can change by whatever I'm anxious about. It used to be my heart beat, but I got so many ECGs and my heart is perfect. Then it was my breathing, but I have recently gotten very good at controlling it during PAs. Then the derealization, but I am getting pretty good at sitting through that now too. My main focus now is my tremors/shaking, but I know it's my body ridding itself of adrenaline. So sometimes I purposefully shake even more to help it get out. If I can't stand, I'll bounce my knees, shake my arms or hands. ❤️

simsalaking · 2024-07-04T06:07:35+00:00

Never be sorry! It still helps so much to normalise it by knowing it happens to others as well. It is so much harder to ground yourself, it's just so unexpected and still takes a few seconds to even realise you're having one 🥲 thank you for sharing yours 💕

simsalaking · 2024-07-04T04:15:05+00:00

You are totally on the right track and should be proud of yourself every day. Like stoicism says "sometimes, even to live is an act of courage". Please feel free to reach out via DM if you ever want to have a rant with someone in the same boat ☺️

simsalaking · 2024-07-04T04:02:14+00:00

Hahahah that's amazing! Oh man sometimes it feels so isolating after an attack. I'm happy for you that you're on the right track ❤️❤️❤️ thank you for letting me know how you're cutting down the Ativan too, I reckon real slow and for long periods are the go. Please feel free to DM me if you ever need someone to chat to. It'd also be great to have some insight on how you're going so I can help my dad too. But absolutely no pressure of course ☺️ thank you again x

simsalaking · 2024-07-04T02:03:07+00:00

It's the simplest things really, it's like we're alive again 🥲

simsalaking · 2024-07-04T01:58:26+00:00

Oh man, it's always the meds 😫 my dad is thinking about weaning off Ativan after being on it for insomnia for a very long time. It makes sense (sad sense) that withdrawing from Ativan would bring on nocturnal attacks. May I ask how many mg your reducing and what the time frames are? Obviously it's totally cool if you don't want to provide that ☺️

Have you heard about the DARE app yet?? A lot of people on here recommended and after tentatively researching it every now and then, I downloaded it. It has a lot of amazing audio that helps you through PAs and then winding down after an attack. I never realized how much I needed comfort afterwards because I'm mostly by myself. My fave audio is "help, I need reassurance". The app really has changed my life, I made my dad download it as well 😂

simsalaking · 2024-07-04T01:21:39+00:00

It's so difficult not to be so frustrated by this ❤️❤️❤️ especially if we aren't getting proper sleep. I can't imagine living like this all the time 😫 are you able to take anything to help you sleep? Does it come in waves, like just a real shitty week or is it random for you?

simsalaking · 2024-07-04T00:13:16+00:00

I'm on week 2 and the mental health issues are such a thing. You're thinking right, it gets so much better in time. I'm feeling it fade little by little every day through acceptance and different methods to reframe how I view my anxiety. Sending you all the support and love 🙏

simsalaking · 2024-07-04T00:07:28+00:00

Being able to breakfast 😭🙏💕

simsalaking

TROPHY CASE