Fight Or Flight

[GardenGirl0214]

Mostly I am currently in flight mode as opposed to fight mode. Last week I had an anxiety attack in my therapist's office. The subject of my mom came up, and my mom, who is deceased, is the source of my trauma. My T and I had previously talked about "sitting with" (or fighting through) the anxiety, but so far I haven't been successful with that. It is a scary concept to me, but I'm willing to continue to work on it with my T. Last week was not the first time I had an anxiety attack in her office, and she handles it perfectly whenever it happens. She really is amazing

The anxiety is so overwhelming at this point, that it is truly debilitating. I am working on being in control of it, rather than it controlling me, but right now that is an uphill battle. :nailbiting:

 

[lostforgottensoul]

Has she prescibed any meds? I wouldnt be able to work without mine as mine is that bad.

Also, try an anxiety app, i found mine on Google Play by searching 'anxiety'...there were a few but What's Up was the best one; heres the link for both android & itunes:

https://play.google.com/store/apps/...y+app&pcampaignid=APPU_1_A2bnVtfICsa_eOyhg8gH

Dead Link Removed

The breathing exercises and the metaphors together seem to help mone. Once you've got it down it halts it.

Also, ive recently learned to become aware of when its increasing and not allow it to sneak up on me.

 

[Chava]

What strategies have you and your therapist worked out for helping you through panic or anxiety on your own? I think I understand the concept of "sitting with" it, but you don't actually have to just sit still and try to wait it out, do you? For panic attacks I sometimes need to push against something heavy (using my legs, big muscles)...but not like frenzied exercise. I just let some of that adrenaline exit...push slowly but with attention, while exhaling too. I've had really uncomfortable heart arrhythmias (benign...checked twice by EKG and doctors chalk it up to stress). That's the kind of stress that feels sort of like I need to rest and wait out, but weirdly, I've found I need to push against the couch or a wall, slowly, and that pretty quickly regulates things and my heart settles too. Of course anyone with arrhythmia should get that checked out first! :tup:

But just curious what kinds of things you've tried, or what just sitting or being with it means. I totally understand not running...I used to pace and fidget and create small tornados. That's not helpful. But a walk, or some kind of more mindful movement usually helps these days. Sometimes the right music.

 

[GardenGirl0214]

@lostforgottensoul , My T can't prescribe meds, but I am on klonopin.

Thank you sooo much for those links! I'm definitely going to download that app.

 

[GardenGirl0214]

@Chava , when the anxiety strikes and I'm on my own, I usually do deep breathing exercises or a guided mediation audio I downloaded to my tablet.

When my T refers to "sitting with " the anxiety, the way she described it to me was like a wave at the ocean. It crests and then eventually it crashes. Hopefully, I'm not goin to crash, but I know she meant that eventually the anxiety will subside. I have told her that I definitely need her help in doing that because as I've posted, I'm currently very much in flight mode, which I know is not good.

 

[Chava]

the way she described it to me was like a wave at the ocean. It crests and then eventually it crashes. Hopefully, I'm not goin to crash, but I know she meant that eventually the anxiety will subside.

Ahh, yeah this makes sense. Can you ask her for more ideas for how to manage while waiting it out? It does help a lot to remember it will pass. Panic makes me sick so I needed to get practical strategies to move through it quickly before it escalated and I ended up in ER or something.

 

[lostforgottensoul]

Thank you sooo much for those links! I'm definitely going to download that app.

You are very welcome! There is SOOOO much info in it. Metaphors, thought patterns, breathing exercises, help right now, an area to track them...so many things i dont use. Its awesome! I hope it helps!

 

[GardenGirl0214]

@Chava , We just decided that I would let her help me wait it out, amd I actually have it on my list of things to discuss with her when I see her this week.

 

[lostforgottensoul]

We just decided that I would let her help me wait it out, amd I actually have it on my list of things to discuss with her when I see her this week.

Letting anxiety pass helps the fight or flight reaction, it shows your brain the the preceived threat isnt actually there (just like exposure therapy), thus teaching your brain to react differently; its actually a type of therapy, thus Im sure why she's having you do it there, so she can talk you through it in a safe space to allow it to pass safetly (something ive done as well):

http://www.anxietycoach.com/anxietytrick.html

AWARE that it talks about:

http://www.anxietycoach.com/overcoming-panic-attacks.html

I think this goes without saying, trust your therapist ;)

 

[GardenGirl0214]

@lostforgottensoul , you are so right about doing it with my therapist because I tried doing it on my own, and I worked myself into a full blown panic attack. It was horrible. So I'm hoping that once I do it a few times with her, I'll be able to do it outside of therapy.

I liked the idea I saw in another post of bringing something to therapy that I can actually hold while waiting for the anxiety to pass. I think that would help quite a bit, as I'm a tactile person. I just have to give sone thought as to what type of item that, as be.

 

[lostforgottensoul]

I tried doing it on my own, and I worked myself into a full blown panic attack. It was horrible.

Its because you havent taught your brain well enough to calm yourself on your own, the saftey of her office and her words help. But seeing that anxiety doesnt kill you, theres not a real threat, and does pass is a type of exposure therapy except your exposure is to learn there isnt anything there.

I liked the idea I saw in another post of bringing something to therapy that I can actually hold while waiting for the anxiety to pass. I think that would help quite a bit, as I'm a tactile person. I just have to give sone thought as to what type of item that, as be.

Its a self soothing exercise. I have a body pillow that has THE SOFTEST fuzzy pillow case on it.

I hate saying this but most 'oldies' know and ive said it a few times so why not; at night, to make myself feel safe i have always and mever stopped sucking my thumb, i also have a teddy bear that a roommate bought me at age 18 due to the night terrors and i still have it...i named him "Wally" (we went to walmart to get him and we called walmart 'wally world'). Anyway, i notice that with my left hand im rubbing the pillow, rubbing my cherk on it, and it makes the fear amd anxiety calm way fast.

I bought another body pillow pill9wcase for this, i have a DBT workbook and it talks about self soothing and so i cut a big piece out of it and put it in my purse.

It has yet to work. My therapist says it takes time and i dont do the other thing in front of people.

Hey, if that helps, go for it!