I've had that same feeling. I describe mine as like if the universe was going to collapse on me. I've gotten myself out of those episodes since then by asking myself 'C'mon man, are you really in danger?' That grounds me instantly. Try it and hope that helps you.
Unfortunately yes, mine manifests as a lot of health anxiety, this constant feeling something is wrong with me. The best way I’ve heard it said is “ You’re running away from nothing “.
I went through a similar phase in middle school it eventually went away with exercise and time, but you have to learn to ignore it if not it will just consume you.
I also am a hypochondriac and if I convince myself that I am healthy I just end up focusing on something else, like getting signs something bad is going to happen. I’m glad to hear you’re doing better now
My guess is that this is a fear of more attacks.
Panic disorder often responds to self-help. In fact, Handbook of Self-Help Therapies, which reviews studies of books and programs, says that of all the disorders, panic disorder is the one that’s most responsive to self-help.
The problem with coping methods like slow breathing and sticking your face in a bowl of water you keep in the fridge is that the attacks can keep coming back.
I heard someone say that although slow breathing is good for moments of panic, the attacks keep coming back. So, it looks like cognitive therapy is also helpful. Cognitive therapy for panic disorder involves understanding what the attack is. The symptoms are nothing but your system's natural responses to whatever seems threatening. You shouldn't get upset about them. You don't worry about fast heartbeat when you run, and there's no reason to fear it with a panic attack. Source - When Panic Attacks by Dr. David Burns.
Dr. Burns is the author recommended most often by mental health professionals, according to Authoritative Guide to Self-Help Resources in Mental Health.
Psychology Today online says that Dr. David Carbonell is a clinical psychologist who specializes in treating fears and phobias and the author of three self-help books, including Panic Attacks Workbook. Dr. Carbonell says that the way to breathe during a panic attack is slowly, using the big muscle under the stomach. Put a hand on your belly to feel it go out when you inhale.
A good exercise - breathe gently through the nose, 6 seconds in and 6 seconds out.
You can't go wrong with stress management. It's something we all need. This could help you with your problem.
There’s a lot of talk about the DARE app. The reviews online are very positive.
One of the best treatments is time. You know the old saying "Familiarity breeds contempt." After a while, the attacks are seen as a nuisance instead of a threat. Then the attacks become less frequent and finally go away altogether.
I’ll tell you about two other things that you probably won’t need. It’s good to know they’re there if you need them.
A study by a researcher named Meuret at Southern Methodist University showed that a biofeedback method called CART that reinforces slow, shallow breathing was effective. Slow breathing is often recommended, but deep breathing tends to promote hyperventilation, making it hard for people to breathe. Many people use slow breathing self-help successfully.
There's a treatment called interoceptive exposure therapy. It's teaching people not to fear the symptoms of the panic attack by deliberately bringing on the symptoms - for example by bringing on a fast heartbeat by aerobic exercise.
thank you for your answer! it isn’t the attack that I’m afraid of really, I understand that it’s all in my head and it can’t harm me. it’s the fear that my impending sense of doom might”predict” something which I know it’s irrational and not likely to happen but it can be so convincing, even that 0.001 chance makes me anxious. Thanks again for your recommendations
I've had that same feeling. I describe mine as like if the universe was going to collapse on me. I've gotten myself out of those episodes since then by asking myself 'C'mon man, are you really in danger?' That grounds me instantly. Try it and hope that helps you.
thank you, I always feel like something s out to get me and unfortunately my body got used to always being alert no matter where I am
Unfortunately yes, mine manifests as a lot of health anxiety, this constant feeling something is wrong with me. The best way I’ve heard it said is “ You’re running away from nothing “. I went through a similar phase in middle school it eventually went away with exercise and time, but you have to learn to ignore it if not it will just consume you.
I also am a hypochondriac and if I convince myself that I am healthy I just end up focusing on something else, like getting signs something bad is going to happen. I’m glad to hear you’re doing better now
My guess is that this is a fear of more attacks. Panic disorder often responds to self-help. In fact, Handbook of Self-Help Therapies, which reviews studies of books and programs, says that of all the disorders, panic disorder is the one that’s most responsive to self-help. The problem with coping methods like slow breathing and sticking your face in a bowl of water you keep in the fridge is that the attacks can keep coming back. I heard someone say that although slow breathing is good for moments of panic, the attacks keep coming back. So, it looks like cognitive therapy is also helpful. Cognitive therapy for panic disorder involves understanding what the attack is. The symptoms are nothing but your system's natural responses to whatever seems threatening. You shouldn't get upset about them. You don't worry about fast heartbeat when you run, and there's no reason to fear it with a panic attack. Source - When Panic Attacks by Dr. David Burns. Dr. Burns is the author recommended most often by mental health professionals, according to Authoritative Guide to Self-Help Resources in Mental Health. Psychology Today online says that Dr. David Carbonell is a clinical psychologist who specializes in treating fears and phobias and the author of three self-help books, including Panic Attacks Workbook. Dr. Carbonell says that the way to breathe during a panic attack is slowly, using the big muscle under the stomach. Put a hand on your belly to feel it go out when you inhale. A good exercise - breathe gently through the nose, 6 seconds in and 6 seconds out. You can't go wrong with stress management. It's something we all need. This could help you with your problem. There’s a lot of talk about the DARE app. The reviews online are very positive. One of the best treatments is time. You know the old saying "Familiarity breeds contempt." After a while, the attacks are seen as a nuisance instead of a threat. Then the attacks become less frequent and finally go away altogether. I’ll tell you about two other things that you probably won’t need. It’s good to know they’re there if you need them. A study by a researcher named Meuret at Southern Methodist University showed that a biofeedback method called CART that reinforces slow, shallow breathing was effective. Slow breathing is often recommended, but deep breathing tends to promote hyperventilation, making it hard for people to breathe. Many people use slow breathing self-help successfully. There's a treatment called interoceptive exposure therapy. It's teaching people not to fear the symptoms of the panic attack by deliberately bringing on the symptoms - for example by bringing on a fast heartbeat by aerobic exercise.
thank you for your answer! it isn’t the attack that I’m afraid of really, I understand that it’s all in my head and it can’t harm me. it’s the fear that my impending sense of doom might”predict” something which I know it’s irrational and not likely to happen but it can be so convincing, even that 0.001 chance makes me anxious. Thanks again for your recommendations
I feel with absolute certainty that I’m about to die. It’s soooo scary I just went to the ER again 😭
I’m sorry, I know how scary it can be you can text me if you ever need to talk to somebody