Remembering previous flashbacks causes new panic attacks

[honeymask]

Hello all, this is my first time posting here.
I suffer from extreme flashbacks/panic attacks that last for hours. I had one last night that was especially terrible.
Today, whenever I have the thought about the fear that I felt last night, I feel it start to turn into panic over when the next time I have a flashback will be. My mind wants to tell me that since I had one last night, I will have another tonight. I live in fear of my next flashback, and often this can contribute to or cause them.
Any advice would be helpful. I've been to therapy and done DBT, but this is still a huge struggle.
Best,
Hallie

 

[shimmerz]

I call this the fear of the fright. Been there done that. Wasn't much fun.

Do you feel the panic attacks coming on at all? Have you been taught strategies that can help cool yourself down? What have you tried?

 

[honeymask]

Hey Shimmerz, thank you for your response :hug:
I usually feel panic attacks coming on, in which case I try to remind myself to observe the feelings/anxiety without getting swept up into it. I also try to breathe from my diaphragm rather than from my chest.
But with the flashback/panic combos (like I had last night) I get little to no warning and I am at a ten before I can do anything about it. Last night I tried holding ice and using aromatherapy (sometimes peppermint oil helps to snap me out of it.)
I am so sorry you have experienced fear of the fear as well. What has helped you? *hugs*

 

[shimmerz]

Do you have access to super sour candies or perhaps lemon wedges? That was my #1 go to strategy.

 

[honeymask]

Do you have access to super sour candies or perhaps lemon wedges? That was my #1 go to strategy.[/QUO...

Ohh, I've never tried lemon wedges! I had some in the fridge last night, too. I shall try that. Thank you so much :hug:

 

[shimmerz]

Vinegar does it for me too. Be aware that it will slam you back into your body - which isn't always a pleasure. :blackeye: :hug: