Help with Panic Attacks?

Hi. Um, my name's Kyra. I'm 13. Well, at least I'm 13 now. I feel 13.

So...I haven't been "out" or whatever in like, 7 years apparently. And the past like, 2 times I've come "out", I've had really scary stuff happen, and I think they're panic attacks.


**Possible Trigger, describing what I experience during what I think is a panic attack**

I get really really claustrophobic. I can't be in a car, I can't be in a bus, I can't be in a small food place, I can't be in a super strange place- the only places so far that I'm ok with being at is the apartment I live at now and outside walking around. Otherwise I'll feel trapped, like I have to get out immediately, and I'll feel really super anxious, and usually I'll either get kinda dizzy or I'll be kinda nauseous, or both. This scares me, and makes me like, paranoid of what's going on- I start thinking I'm going to like, pass out or throw up or something, two things I'd rather not do, and thoughts like that start to scare me. So then I start breathing super fast, and my heart beats faster, which will only make me lightheaded, which makes me feel even worse and even more scared that I actually WILL pass out, and THAT causes me to breath even faster, making my heart beat faster, and then I'm like, in full-out panic.


I have smaller panic attacks, too. They only last like, a couple minutes. But what happens is that I'll get like, flashes of disorientation, like the world will seem like it's shifting around a bit, maybe even out of focus or something- and the disorientation will scare me. It'll make me not feel very good, and feel "unstable", too. So then I start to worry, and ultimately, panic. But it doesn't last as long and isn't as intense as the other kind of panic attacks I have (the one I talked about first).

**End Possible Trigger**


Has anyone else experienced something similar to this? Is this like, just something that happens to me when I come out? Because I seem to have like, one major panic attack while I come "out", then another major panic attack after being "out" for a bit; and THEN I'll have a few minor panic attacks here and there until I've been out for like, a few hours it seems. It's weird. OR am I maybe being triggered by something? Or is it too difficult to tell yet/right now? Mainly it'd just be cool to know if anyone else has gone through something like this, you know? Just to know I'm not the only one.

Does anyone have any advice for how to cope with experiences like these? I've tried stuff like deep breathing, self-talk, and counting to ten, but I still end up panicking. It'd be cool to hear if anyone else has other ideas that might work.


Thanks for reading. Sorry if it was long.

~Kyra

Hi Kyra.
I have panic attacks like that every once in a while. They can be terrifying.

They can be caused by any kind of trigger. It sounds like some of yours might be caused by claustrophobia(did i spell that right??). And maybe just popping out, which can be disorienting. But they can also be caused by just worrying that your gonna have a panic attack, or anything really.

The main thing is to try to stay calm. I know it sounds stupid but when your having a panic attack, it can get worse if you worry about the attack itself. Just keep reminding yourself that it will pass, that your gonna be safe and that it can't hurt you. Try to find a place where your comfortable, sit down outside maybe, walk a little bit. It sounds like your already doing things right.

The only other things I know to say is that your not alone. A lot of people have them, and I hope they get easier for you soon.
-Geoff

James9 wrote:
They can be caused by any kind of trigger. It sounds like some of yours might be caused by claustrophobia(did i spell that right??).

That's what kinda confuses me actually. I've never had like, a problem with claustrophobia before. Least not until now, apparently. It's kinda frustrating to not be ok with stuff you used to be ok with, like riding in a car or taking the bus.

James9 wrote:And maybe just popping out, which can be disorienting. But they can also be caused by just worrying that your gonna have a panic attack, or anything really.

I don't remember like, consciously worrying about having a panic attack...or do I...?

I remember....I remember seeing the MAX station coming closer (train type of public transportation in case people don't know)... I remember....flashes... Flashes of last time were popping up in my head... 'Cause last time, when I first came "out" for like, the first time in 7 years apparently, it was on the MAX while it was going through a tunnel, and I couldn't handle it, I HAD to get off the MAX and be outside, so I did.... I remember feeling so trapped on the MAX, and scared, and confused...I was scared it was going to happen again...I didn't want it to happen again...

But I guess it did anyway, so I guess I shouldn't have worried about it, 'cause apparently the MAX isn't exactly my problem...

The panic attacks only happen when like, I first come "out" or whatever, or am "coming out", and then the small panic attacks happen for like, a couple hours after I'm "out", and then they all seem to just go away and I'm fine again. It's weird. I haven't tried to like, go in a car or on a bus yet after I feel fine, after the attacks stop, but maybe I should sometime...

James9 wrote:The main thing is to try to stay calm. I know it sounds stupid but when your having a panic attack, it can get worse if you worry about the attack itself. Just keep reminding yourself that it will pass, that your gonna be safe and that it can't hurt you. Try to find a place where your comfortable, sit down outside maybe, walk a little bit. It sounds like your already doing things right.

I try to like, talk to myself and stuff and tell myself it'll pass and that I'm ok, but it doesn't seem to really work. I just like, get so scared that I actually will pass out or something that it's all I can really think about, so that even self-talk or whatever doesn't really help... It definitely helped to walk around outside a bit, though. I just wish it would "pass" or whatever quicker. I've never had panic attacks like these before, not this intense/overwhelming and not for like, no clear reason/cause (I don't think I've ever had a panic attack before now, actually, but I figured I'd cover my bases). Maybe I should like, start carrying around a paper bag or something... 'cause I noticed I kinda feel better when I like, breathe into my hands cupped around my mouth for a bit, so maybe I'm kinda hyperventilating or something and it's making the dizziness and stuff worse. That's what really gets me worrying and scared, is the dizzy stuff. I don't care if I throw up, I just don't wanna pass out, especially since the last few times I've had attacks, they've been in public, and the first attack I had, the one on the MAX, I was alone...so yeah, kinda scary.

James9 wrote:The only other things I know to say is that your not alone. A lot of people have them, and I hope they get easier for you soon.
-Geoff

It does kinda help to know I'm not alone, so thanks for replying.

~Kyra

Hi Kyra!

I think one thing that can make a panic attack worse is that feeling of helpelessness. The thing I notice in the situations you describe is that where you are going is being controlled by someone other than you (in a way) The claustrophobia is its own part of it - but do you see what I mean?

So one way to feel more in control is just focusing on how you breathe. when we get nervous - we tend to breathe in our chest. Our breath becomes more shallow and these muscular actions can promote the fight or flight response (adrenalin, increased heartrate, feeling 'tight' in your chest which could increase the claustrophobic feeling) it kind of feeds itself.....

To reduce those feelings and physical reactions, you can consciously choose to try to 'belly breathe'. Slow and deep and intentional.

Self-talk then. what are you feeling? Panic...because you feel trapped..right? So you challenge the thoughts for truth. "I can swing my arms, I can get off this bus any time..." or if you can't get out of the situation right away - you can comfort yourself with the knowledge that you will be able to SOON. Also..you might tell yourself that what you are feeling may be coming from a past memory...and so you can 'shelf' it...

What I mean is...if you can try to complete the task you started...and then, when you are feeling more calm and safe...you can give it more thought. What were you doing right before you started to feel panicky? What were you thinking about? (or what thought seemed to repeat) ? This would be good to talk about with a counselor if you have on or someone inside that you go to for advice...

I hope some of this helps! It's good to hear from you since you have not been out in a long time! Take care!

It may sound abit odd but this is how we cope with panic attacks.

My admin is usually a superwoman to the rescue she can get through the walls we put up when we are in that state. She just actually usually uses talking and calming techniques telling them to calm down breath take deep breath the usual but just inside the mind or if they aren't responding she says it outloud, and slightly switches out and lets us sync with how she is feeling which most of the time is calm if that is not possible for you at all....

Another way(I found this very effective when I'm out having a panic attack) if you have a bottle of water take a drink of that it'll slow your heart rate. squat on the ground tilt your head back and try and then the usual calming techniques.

I definitely sympathize with your feelings, and you're not alone at all. A lot of people gave really good advice that are probably better than mine, but this is what tends to work best for me, so maybe it'll be helpful:

When I get a panic attack (and it can be every day for months, sometimes) I don't know what the specific trigger is, so I can't really look outside to sort of sooth myself or anything like that. So instead of focusing on the panic as being something scary I just keep reminding myself that it's all in my body, but doesn't have to be in my head. I'll watch my hands shaking, listen to my heart beating, and all of that stuff and keep thinking, "Okay, this is a panic attack. It's my body reacting to something. I'll just wait patiently for it to pass." This really helps for me because I don't get caught up in the "I'm dying/I need to get out/I'm going to pass out" thoughts that used to make it worse and longer lasting. It also doesn't work every single time, but I figure 7/10 is better than none.

I hope you find something that works best for you.

Someone I know said that two things help her during a panic attack: telling herself that it's not dangerous although it feels very bad, and some sort of "grounding exercise" where she focuses on something that she can physically do, and keeps telling herself what she is doing while doing it. Also touching someone who is a safe person apparently helps her, and also when the said person tells her that it's going to be all right in a minute.

Thank you all SO MUCH for all the helpful replies! I'm sorry I wasn't able to reply to you all sooner.

HopeIsHere wrote:To reduce those feelings and physical reactions, you can consciously choose to try to 'belly breathe'. Slow and deep and intentional.

- you can comfort yourself with the knowledge that you will be able to SOON. Also..you might tell yourself that what you are feeling may be coming from a past memory...and so you can 'shelf' it...

What I mean is...if you can try to complete the task you started...and then, when you are feeling more calm and safe...you can give it more thought. What were you doing right before you started to feel panicky? What were you thinking about? (or what thought seemed to repeat) ? This would be good to talk about with a counselor if you have on or someone inside that you go to for advice...

I hope some of this helps! It's good to hear from you since you have not been out in a long time! Take care!

Thank you for telling me about belly-breathing! The next panic attack I had, I realized that one of my worries was that I wasn't breathing enough, and I didn't feel like I was breathing- because I was already belly-breathing! The past couple times, this made me move the breathing to my chest, where I could feel it, but it also made it worse and stuff because of the tightness. So THIS time, I stuck with the belly-breathing, and kept telling myself that I WAS breathing and that I was ok. Telling myself repeatedly that I had the power to get out of the bus/car helped, too.

So far, the panic attacks seem to happen when I come "out" or whatever. I'm not aware of what I'm thinking before that, because it's not like, "me" thinking since I'm not "out", or however that works. All I know so far is that I'm suddenly "out" and I'm in panic. I think it might be the confusion and the "coming out" that's causing panic, but being in small places, especially small moving places like buses, don't help at all either I'm sure.
I don't have a therapist and I before I couldn't really talk to any of the voices inside. I still can't really talk to them, but I've like, met Kat, Dallas, and Damone, and I can hear them a lot better now.

spanky_spee wrote:Another way(I found this very effective when I'm out having a panic attack) if you have a bottle of water take a drink of that it'll slow your heart rate. squat on the ground tilt your head back and try and then the usual calming techniques.

This helped a lot, thanks for suggesting it! The first couple panic attacks I was afraid I was gonna throw up, so I didn't want to try swallowing anything. But this time, with the most recent panic attack I had, I drank some water and it helped slow stuff down. It also helped me to feel more grounded with something in my stomach.

Boxling wrote:I just keep reminding myself that it's all in my body, but doesn't have to be in my head. I'll watch my hands shaking, listen to my heart beating, and all of that stuff and keep thinking, "Okay, this is a panic attack. It's my body reacting to something. I'll just wait patiently for it to pass." This really helps for me because I don't get caught up in the "I'm dying/I need to get out/I'm going to pass out" thoughts that used to make it worse and longer lasting. It also doesn't work every single time, but I figure 7/10 is better than none.

Thank you for this, because it really helped to repeatedly tell myself, "You know what's going on, this is a panic attack, you're ok", and stuff like that. I tried self-talk like that before and it didn't really help, but I think that was because I wasn't like, repeating it over and over again, one sentence right after the other, you know? It actually kinda amazed me how consistent and constant I need to remind myself of stuff to keep in my mind what's going on and to not let the fears and stuff take over.

under ice wrote:Someone I know said that two things help her during a panic attack: telling herself that it's not dangerous although it feels very bad, and some sort of "grounding exercise" where she focuses on something that she can physically do, and keeps telling herself what she is doing while doing it. Also touching someone who is a safe person apparently helps her, and also when the said person tells her that it's going to be all right in a minute.

Thanks for sharing this, it helped a lot! What also helped me I found out was to keep telling myself that what I'm feeling is normal, because I think the dissociative feelings and stuff through me for a loop and make me panic, thinking that something's wrong (like I'm going to pass out or something). Instead of touching someone, I tried touching solid things, like the car door handle, or the bus window, and that helped me to feel more grounded and less dizzy and stuff.



Thank you to everyone for your replies! They really helped A LOT! I had my first successful car ride thanks to these suggestions! I still felt anxious and was uncomfortable, and my heart rate still went up and stuff, but I was able to make it a lot more tolerable to wait for it to pass and I was able to stay in the car, so thank you!


~Kyra