If the pill situation is working for you right now? I’m thinking to keep doing that, but try to take it later rather than earlier and earlier if you can?
The big one for panoc attacks is breathing. You may not notice, but if you’re panicking to passing out point, and the heart is going faster and faster, your breathing is also becoming shallower and shallower. As that fight/flight mode sets in, your body is building itself to be able to fight or run. It’s pumping extra blood to your limbs to help you flight, and it’s switching off unessential systems (like peeing and pooping) because they aren’t necessary in that fight/flight moment. Eventually you pass out because your breathing has become too shallow for too long.
Practicing breathing regularly (like, take out 5 minutes a day), while you’re not panicked? Can be a game changer. You can learn (and sadly, it doesn’t come naturally, ao practice is essential for all of us!) to force yourself to breahe more deeply. So when you notice yourself getting panicked, you can sit down, and force those long, deep inhales and exhales.
Why do people bat on about breathing? Because when you force your breathing to regulate like that? All of those physiological changes that are ramping you up into fight/flight are forced to slow down, starting with your heart rate. Your body is then essentially forced to return oxygen (and control) back to those systems like our tummy, gut and bladder that it was shutting down.
My issue used to be peeing myself when I got panicked. The same issue as you’re having, just my bladder instead of my gut. But by forcing my breath to regulate, I can now confidently get myself back from the brink when I know I’m getting panicked.
Once you have more control back? It’s a case of getting yourself away from the situation that’s made you panic until your distress levels have come right down.
Originally I would carry valium, and pop one of them when I started to panic so that I wouldn’t wet myself (because once you start thinking “Oh gawd, I’m gonna wet myself”, the panic just intensifies, yeah!?). So gradually I got used to sitting down and breathing through it, and holding off on the valium until it was clear I couldn’t get it under control.
Regular breathing exercises (I do my each night now before I go to sleep) has now got me to the point where I don’t bother carrying valium with me at all. Because I know that I can breathe my way out it - I’ve done it plenty of times now.
Loads of self-confidence comes from knowing you can control it with your breathing, because all things being relative, there’s nothing too embarrassing about telling someone “I just need to sit for a moment”, and they can’t even tell that you’re doing your breathing exercises. You just look like someone who’s needed to sit down for a moment.
I would caveat that advice by also saying - I don’t go to places like Ikea. I probably can breathe my way out of that place, but it’s like a great big yellow and blue panic centre, where every other person is wandering around in silent panic wondering where the friggin exit is already!!
Worrying that you’re going to poop yourself in public? Is a pretty massive cross to bear - but it won’t always be like that:)
