Panic attacks keep recurring

[3010]

I have the most horrible panic attacks, becoming more frequent. I suffer from depression, PTSD, and anxiety. The panic attacks can occur for absolutely no reason. 
I can be occupied doing something and it will just strike. I nursed my mother until not long before her passing, I was so ill then, I was hospitalised for some time, completely run down and scared of leaving the house. I am caring for my husband now, he is suffering from 2 types of cancer, he cannot do the chores like cleaning guttering, mowing, tree trimming etc. I am no longer able to do cleaning, change beds etc., due to arthritis, lupus, COPD. I’m trying to stop smoking as well as cope with everything else. I wake in the middle of the night and can’t go back to sleep. All this plays on my mind, and then the panic starts. There is no affordable way to get some chores done, and that certainly doesn’t help.

Has anyone found anything that helps these horrible panic episodes, I feel as if I am going mad, and there’s no way out of the tunnel. 

[rav3n]

hey @3010 it's nice to e-meet you 😊

i'm so sorry to hear how intense these panic attacks have been for you. sounds like there's been a lot of things worrying you (from taking care of your husband to get chores done), and i imagine its been hard to catch a break. good on you for reaching out 💙

i know it can be tricky to be present and focus on the 'now' when there's so much happening. have you tried breathing exercises and grounding techniques before? and if so, did you find them helpful?

[3010]

I try walking outside and looking at the birds, breathing deeply and try to think positive thoughts. It does help but sometimes it just overtakes everything and hits with a bang. 
I even avoid looking at the news on tv because it upsets me to see people who have no homes or who have been attacked by louts in their own home.

[rav3n]

the news has been overwhelming me at times too. good on you for setting that boundary and limiting the amount of distressing news you watch @3010 

i'm wondering if you've had a chance to speak to a GP/mental health professional about this before? often times, talking through and reframing/gently challenging those anxious thoughts can help with reducing panic attacks. sometimes even chatting to a friend or joining a support group can help get things off your chest.

and i know this ones a difficult one - but taking things one step at a time. often times, i see that i've got a million things to do and it's hard getting through them because i'm just focused on what's not done yet/what's coming next. but sometimes making a list/planning things out and working through it step by step can help us focus on the present task rather than worrying 10 steps ahead - has that been helpful for you?

[Paralyzed]

Hi @3010 

Firstly, I have to acknowledge and validate what you are experiencing, and I can only imagine how challenging life must feel for you right now, but know that you have so much help and support from this community. They really are lifesavers, and I am grateful to be a member of SANE.

I too lost my mum, and it was sudden, but she had been unwell for some time, and after we laid her to rest, I spiralled out of control and ended up back in hospital for another round of intensive mental health treatment. Mum passed in January of 2024, and I swear it gets harder as each day passes. I am sorry for your loss. 🤗

I read your post, and I immediately thought of a book that I think would be great for helping you understand panic attacks and learn some excellent tools to manage them. 

I am a massive fan of this remarkable woman, and I have read most of her books, including this one. The book is called The Universe Has Your Back: Transform Fear to Faith by Gabrielle Bernstein. Each chapter in this book has simple prayers, affirmations and exercises that are really good at helping manage anxiety. It's not religious; it's spiritual, as Gabby is a spirit junkie, a title from one of her other books. I have seen her live twice, once in Sydney and earlier this year in Brisbane. I hope this might be of interest to you; if not, that is A-okay.

I will end it there, and I hope you continue to share and reach out for support. I hope you can find some reprieve from such challenging times. Please be kind to yourself, take care and stay safe. 

P. 

P.S. Some really great replies from @rav3n 😀