What is wrong with me or what do I do

I have been having severe panic attacks almost every day for the past two or three months. They started out of Nowhere. Now I keep hearing raid sirens in every sound. I have to walk around wearing ear plugs to try and drown out any noise. I cant sleep, I keep shaking. I’m tense all the time which is exhausting. I tried talk to friends and the lifeline but that didn’t help. I can’t even function or concentrate anymore cause I’m jumping from every sound.
Asked by Him
Answered
05/18/2022

One major suggestion or recommendation would be to try and practice some "deep breathing" techniques to help your body relax. This will help enable more air to flow into your body which helps you to gain control over your breathing, heart rate, and help calm your nerves. By practicing deep breathing techniques, it will also help to decrease stress and anxiety. If you are able to fully relax your body, you may be able to fall asleep peacefully. Deep breathing works for some and some it does not. 

 

If the "deep breathing" technique does not work, then try to use the "Imagery" technique. This will also help to reduce anxiety and stress. This is where you close your eyes and use your imagination to think of a peaceful or relaxing place in your mind. This technique should take place for 20-30 minutes at least. You could use some ear buds to put on some soft sound (sounds of water, raindrops, wind, etc). You will use your mind to only focus on doing something relaxing. This technique can help sooth anxiety and may help you fall into a natural sleep. 

 

There are other methods and techniques to help combat your anxiety and panic attacks. Since panic attacks can be scary, it will be very beneficial for you to get very familiar with these two techniques, especially the deep breathing technique. The deep breathing technique is free and will allow you to do his anywhere (in your car, bedroom, bathroom, workplace, public places, etc). The deep breathing technique is free and does not cost a penny. It will be very useful to use in other situations where anxiety may be running high. Once a panic attack sets on, trying to gain control over your symptoms (pounding or racing heart, sweating, chills, difficulty breathing, chest pain) will be the most important thing to do during that moment. Deep breathing will allow you to do just that. Imagery is also free and does not cost a penny but timing may not be right to use "Imagery" during certain times.

 

If these techniques or other techniques do not work and you continue to exhibit extreme or severe panic attacks, it would be beneficial to connect with a licensure medical or psychiatric professional (psychiatrist, nurse practitioner). Be sure to connect with someone if the panic attacks become unmanageable. 

(LPC, EdS, MS)