Fearing the fear

[Moonchild 11:11]

I’ve recently begun having panic attacks I’m slowly learning to de escalate myself from them. I’d love some insight on fearing the fear or living in a state of apprehension as this is how I can best describe my anxiety at the moment. I think subconsciously as I’m not always aware what I was thinking when it happens that I may be sort of stuck in this state of anticipation of something happening. My anxiety was centred mostly around the vaccine oddly it peaked after having it and I started fixating on the physical symptoms of what I assume is the anxiety… the scariest one for me being the heart palpitations and chest pains. I also experience muscle twitches and tensing and shooting pains all over my body. I’ve seen my dr and I have a psychologist appointment next week… I have had some tests and they have come back ok but I can’t shake the invasive thoughts that I have some underlying illness. I want to break free from these thoughts. I’m also finding places I’ve had the palpitations triggering. For example the bath or the shower.. I just got out of the shower and my heart was racing. I busied myself getting dressed etc and it continued I find going outside to sit helpful so I did that and it settled but each time it happens brings me back to the thought cycle. Is it really anxiety? Or do I have some awful heart condition? Any help would be greatly appreciated xx

[Sophie_M]

Hi Moonchild 11:11,

We are sorry to hear that you have been having panic attacks. We understand how awful and frightening they can be, so please know that you never have to go through this alone, and support is always here for you.

If you would like to talk to someone, the Beyond Blue Support Service is available 24/7 by phone on 1300 22 4636 or on Webchat 1pm-12am AEST on our website: www.beyondblue.org.au/getsupport  One of our friendly counsellors will be able to talk through these feelings with you and can offer support, advice and referrals.

Please feel free to keep reaching out here on your thread whenever you feel up to it.

[Mk2692]

Hi Moonchild,

Thank you for reaching out and sorry that you are going through a hard time. Anxiety can be very overwhelming at times and it can cause symptoms of palpitations, shortness of breath and sometimes chest pain, which is all that you are describing with your current situation. However, it is best to follow up with the doctor to confirm whether it is anxiety or something else. Test results from the GP and seeing a psychologist can confirm whether it is anxiety. The pandemic has caused a lot of uncertainty and with the vaccine being mandated, it is more difficult to process the changes happening around us. In terms of the symptoms you are experiencing, there are a few techniques to help you manage them such as deep breathing and meditation which can help relax your body and help with the symptom of palpitations that you are experiencing. If you have concerns about the vaccine, I would recommend speak to your doctor about it as he would be able to answer any questions and concerns you have, which might help ease your anxiety. The pandemic has caused us to be isolated from friends and family, however, it may be a good idea to reach out to people around you and have someone to talk to about what you are going through. This might help make you feel more at ease and help get things off your chest. Hope this helps.

[Anna1991]

Hi Moonchild,

Sorry to hear what you're going through - panic attacks and anxiety are definitely unpleasant (to say the least), and the physical symptoms combined with the emotions and fear can create a horrible cycle. I have been experiencing anxiety and panic attacks since I was a child, and get a lot of physical symptoms (i.e. palpitations, shortness of breath, tremors, chest pain). They more I focus on them, the worse they get. I'm glad you have seen a doctor and had some tests done, as it is important to make sure there isn't anything physical going on that that needs to be treated differently.

A few things I have found helpful - deep breathing and meditation. I'm sure you've been told this, but it definitely helps. Even 1 minute of silent meditation a day can make a huge difference in helping to prevent the anxiety from building up during the course of a day, and help you learn mindfulness for when anxiety does kick up a notch. When I find I start getting palpitations, shortness of breath etc. that's a trigger for me to go and find a quiet place to sit, close my eyes and take some deep breaths in and out. I have done this at work many times, even if it means going to the bathroom for a short period to get away from excess noise/people. If that doesn't help, I listen to music - loudly - and try to go for a walk or get out of whatever environment I'm in. Outdoor walks are helpful as there's a lot to focus on (sounds, sights) and less immediate triggers. Speaking of which; try to pay attention to what;s happening to trigger your anxiety - who are you around when it happens? What's happening? Prevention is truely key.

I hope all that helps.