Panic attacks and depressed most days. Have you worked with individuals with these issues?

Hello and thank you for reaching out!  YOU ARE STRESSED!!  Since we only have this one opportunity,  I want to discuss a little bit about panic. The first step toward overcoming a tendency to panic is to understand why and how it occurs, and to accept that the symptoms can't kill you!  I know..... certainly easier said than done but this is necessary because, unlike most other forms of anxiety, panic doesn't center on dangers and events outside the body. It's all about what's going on inside your body - physical sensations that frighten you and lead you to think you're about to lose control.

One exercise is to use coping thoughts at the earliest signs of panic. Remind yourself that these are harmless fight or flight symptoms. Although they're unpleasant, they're absolutely normal. They cannot hurt you. You won't faint, die, have a heart attack, stop breathing, or go crazy.  No one does during a panic attack. Remind yourself that even though it is unpleasant, you are safe.  

If you're prone to panic, it's likely that you are overly aware of physical symptoms that you associate with anxiety. Do you check constantly for that initial surge of a racing heart or pay close attention to whether you're getting enough oxygen?  Perhaps you frequently scan your body for feelings of weakness or dizziness. Although this vigilant attitude is intended to protect you by preparing you for the next panic attack, what actually happens is that the vigilance CAUSES your panic, feeding the escalating flow of adrenaline.  So... the next time you feel panic symptoms coming on, remember the 5-minute rule. It takes only 3 to 5 minutes for adrenaline to metabolize and disappear from the bloodstream. If you do some breathing exercises and accept the unpleasant fight or flight feeling without trying to stop it and without catastrophizing about it, the panic will end in 5 minutes or less!!  It's true!  So, you probably already have considered that you would be able to view YouTube videos or there may even be some apps that will help you with some breathing exercises. I would suggest you pick a couple that you like and do them regularly. The reason that you do them when you're not in a panic is so that when you are in a panic state, you will automatically think what to do.

You also mentioned that you have been experiencing difficulties with thought process. I mentioned that this might be due to stress, but also it might be due to your thoughts about how your life has taken a turn. I can't call this depression without having met you, but certainly there are some negative thoughts, perhaps even depressive thoughts that could be the cause. Obviously, just THINKING positively doesn't make positive things happen.   But...if you can think DIFFERENTLY, this could be the game changer for you. What this might look like in your situation is that you are truthful and honest with yourself about your situation. It has been difficult for you to find and maintain employment for which you can be proud. But, you encourage yourself that it won't be this way always. You remind yourself that your work is not your worth. You remind yourself that you have a number of valuable skills and there is someone somewhere who will be able to benefit from them when they give you a chance. And you consider that they WILL give you a chance. How do I know?  Well.... because others have actually given you a chance. Your focus is not on what went wrong, but on your potential and the things that have gone well. Find ways to keep connected to those in your life who bring you joy and encouragement.  Don't isolate. While you are looking for work, see about setting aside some time (not a bunch, just a few hours a week) to volunteer. Sometimes giving back increases our outlook on values, potential and our sense of self. It will also allow opportunities for you to be around others and talk, laugh and feel more like your normal self. Finally.....and maybe most important, consider your current relationships. Are they still beneficial? Do they lift you up or tear you down? Are they encouraging or discouraging? This is huge because we tend to see ourselves by the scope of how others see us and how they treat us. Always remember that you teach people how to treat you. You do this by the things you say (setting boundaries) and ALSO by what you don't say (NOT setting boundaries or communicating when you aren't ok). Having the right people in your world will make all the difference. Our cheerleaders in life motivate us in positive ways. And you could use a GREAT dose of positivity!!

In closing I would suggest that you try to find a way to be able to see a counselor or therapist regularly through this difficult time. If money is tight, I would suggest you check out some local colleges or universities. They generally have a counseling department open to the public and you might qualify for free services. Also if you are working a job, or when you start, check with human resources to see if they have EAP. This service is also free and would cover you for a few sessions.

I wish you well and am hoping that you are able to use some of the things I mentioned here today.