Coping after a health anxiety/panic disorder crisis
April 15, 2024 8:07 AM Subscribe
I went through what I would call a crisis (maybe breakdown) over the past week or two due to anxiety over my health. What can I do to find my way back to something that feels normal?
I've had anxiety since I was 16, but it used to be more of the social anxiety kind. It morphed into agoraphobia for a while, then I was able to find a way through and have more or less kept it at a sustainable level since, without medication. In the past 6 months to a year, I've been struggling a lot more, this time in the form of primarily health anxiety.
Compounding this, in that same timeframe, my partner lost their job, my mom was in the hospital and diagnosed with DVT, coronary artery disease, and breast cancer, I was in the hospital (went via ambulance) for suspected supraventricular tachycardia, of which I've had multiple instances of since, and my job was moved to a different team - one with less support, less empathy, and markedly worse management.
This came to a head about two weeks ago when I started to worry I was having symptoms of a heart attack or heart disease. (My anxiety is super great at psychosomatic symptoms and I very easily get stuck in the cycle of 'what's that weird feeling? I'm gonna focus only on that. whoa, it's getting worse! this feels bad. something is probably very wrong.' Then I wrestle for an unspecified number of hours or days about whether I should go to the ER.) I went to stay with my partner because I didn't want to be alone, but the anxiety continued to increase. Then I made a bad call - we had plans to travel for the eclipse. I thought I wasn't going to go, but normally when I push myself to do things I'm scared of, it's beneficial and the anxiety lessens. In this case, I had multiple panic attacks a day, I slept less than 4 hours for the better part of a week, I stopped eating. To top it off, when we finally left to go home we got an unexpected flat tire and had to stay overnight in an unfamiliar area. That night in the hotel I almost woke my partner up to call an ambulance, I felt so scared and out of control. I hate even recounting this because it makes me feel weak, crazy, and dependent.
I struggle with 'checks' and reassurance: checking my heart rate, pulse ox, body appearance, breathing to see if I'm 'okay'. I frequently want a medical professional to reassure me that I'm okay, which is both a really bad habit for health anxiety and deeply expensive (US healthcare).
I keep waiting for relief. I thought it would come once I did the hard thing (getting to travel destination) or when I got back home. It's not as critically bad as it was last week, but I'm still struggling to sleep and eat normal amounts. I know I need to do these things to get better, but it's hard to make myself do it.
Here are the things I am doing:
-trying to eat plain foods, small meals. I'm still eating mostly plain carbs like rice because my stomach is still 'off' after mostly not eating and GERD is acting up
-trying to stay hydrated
-trying to get gentle exercise outdoors, but the anxiety is making this hard (e.g. what if I pass out or have a heart attack)
-supplementing magnesium (I was low at last blood work) and using CBD on occasion, mostly for sleep. I'm reticent to add THC in as it sometimes activates the anxiety
-speaking to partner, friends, and family
-seeing my therapist
-reading
I'm not currently taking any daily meds for anxiety. I do have a Prozac prescription filled and waiting, but I'm scared to start it due to side effects and not wanting to rock the boat further. I think I need to give it a chance, I'm just not sure if right now is the right time. I can't take additional time or leave from work, especially with my partner still job-hunting.
I wake up dreading how I'm going to feel each day and mostly just want to hide in bed, but then I feel guilty for doing that. It's hard to believe that 3 weeks ago I was feeling fairly okay. How do I find my way back to feeling okay? Any specific advice on habits, health anxiety, other flavors of anxiety, obsessions and compulsions (OCD), and personal stories are welcome. Thank you and sorry if this is a messy read- my head is in a messy place.
I've had anxiety since I was 16, but it used to be more of the social anxiety kind. It morphed into agoraphobia for a while, then I was able to find a way through and have more or less kept it at a sustainable level since, without medication. In the past 6 months to a year, I've been struggling a lot more, this time in the form of primarily health anxiety.
Compounding this, in that same timeframe, my partner lost their job, my mom was in the hospital and diagnosed with DVT, coronary artery disease, and breast cancer, I was in the hospital (went via ambulance) for suspected supraventricular tachycardia, of which I've had multiple instances of since, and my job was moved to a different team - one with less support, less empathy, and markedly worse management.
This came to a head about two weeks ago when I started to worry I was having symptoms of a heart attack or heart disease. (My anxiety is super great at psychosomatic symptoms and I very easily get stuck in the cycle of 'what's that weird feeling? I'm gonna focus only on that. whoa, it's getting worse! this feels bad. something is probably very wrong.' Then I wrestle for an unspecified number of hours or days about whether I should go to the ER.) I went to stay with my partner because I didn't want to be alone, but the anxiety continued to increase. Then I made a bad call - we had plans to travel for the eclipse. I thought I wasn't going to go, but normally when I push myself to do things I'm scared of, it's beneficial and the anxiety lessens. In this case, I had multiple panic attacks a day, I slept less than 4 hours for the better part of a week, I stopped eating. To top it off, when we finally left to go home we got an unexpected flat tire and had to stay overnight in an unfamiliar area. That night in the hotel I almost woke my partner up to call an ambulance, I felt so scared and out of control. I hate even recounting this because it makes me feel weak, crazy, and dependent.
I struggle with 'checks' and reassurance: checking my heart rate, pulse ox, body appearance, breathing to see if I'm 'okay'. I frequently want a medical professional to reassure me that I'm okay, which is both a really bad habit for health anxiety and deeply expensive (US healthcare).
I keep waiting for relief. I thought it would come once I did the hard thing (getting to travel destination) or when I got back home. It's not as critically bad as it was last week, but I'm still struggling to sleep and eat normal amounts. I know I need to do these things to get better, but it's hard to make myself do it.
Here are the things I am doing:
-trying to eat plain foods, small meals. I'm still eating mostly plain carbs like rice because my stomach is still 'off' after mostly not eating and GERD is acting up
-trying to stay hydrated
-trying to get gentle exercise outdoors, but the anxiety is making this hard (e.g. what if I pass out or have a heart attack)
-supplementing magnesium (I was low at last blood work) and using CBD on occasion, mostly for sleep. I'm reticent to add THC in as it sometimes activates the anxiety
-speaking to partner, friends, and family
-seeing my therapist
-reading
I'm not currently taking any daily meds for anxiety. I do have a Prozac prescription filled and waiting, but I'm scared to start it due to side effects and not wanting to rock the boat further. I think I need to give it a chance, I'm just not sure if right now is the right time. I can't take additional time or leave from work, especially with my partner still job-hunting.
I wake up dreading how I'm going to feel each day and mostly just want to hide in bed, but then I feel guilty for doing that. It's hard to believe that 3 weeks ago I was feeling fairly okay. How do I find my way back to feeling okay? Any specific advice on habits, health anxiety, other flavors of anxiety, obsessions and compulsions (OCD), and personal stories are welcome. Thank you and sorry if this is a messy read- my head is in a messy place.
Best answer: At this point in the spiral, medication can actually be very helpful for stabilizing you and letting your other management techniques actually get a foothold in your brain. At this level of anxiety, which sounds like it is seriously interfering with daily life activities, I would consider asking your doctor for a short-term prescription for a benzodiazepine, to be taken as needed. Benzos require careful management and should not be combined with other substances (though they're okay with most antidepressants), but sometimes the relief, and the reassurance that the anxiety is a malfunction of the brain and not something else, can be invaluable. You can only white-knuckle it for so long. Good luck.
posted by praemunire at 8:31 AM on April 15, 2024 [10 favorites]
posted by praemunire at 8:31 AM on April 15, 2024 [10 favorites]
Best answer: I recently went through something exactly like this. I got sick, the sick did not go away, my anxiety started to spiral, I started on a series of medications, side effects muddied the waters, I felt like I was driving farther and farther and farther from shore and just getting lost. I had to take two weeks off from work and for most of that time I was in bed, staring at the wall, wondering what in the fuck had happened to my life.
I see a psychologist regularly, but had not seen my psychiatrist since 2017. I made an appointment and I went in the first thing she said to me was, "I promise you, you will feel like you did on December 16th (the day before everything went to shit) again. I promise you."
We started three things immediately.
One, a course of Prozac, which I had taken years ago, but, back on the train. This took time - some 3 - 4 weeks before I felt any sort of improvement, as these things go.
Two, the anxiety and stress and everything else had shattered my ability to sleep. She prescribed me Trazodone, which is relatively safe and non habit forming, and it helped me restore my sleep, and sleep is the foundation on which everything else is built, and that helped me tremendously.
In the short term, she also started me on a low dosage of Ativan to spot treat the more extreme day-to-day anxiety. I have mixed feelings about benzos - there is definitely room for abuse - but it was only 0.5mg, and it helped me start to feel more and more like myself while the Prozac stepped in.
That was in January. Here we are in April. I'm off some of the (non-psychiatric) medications related to my health issue, and some of the side effects have abated. I do feel more and more like myself. I'm still dealing with some health things, but I have a plan and I feel better than I did. Talk therapy continues to help.
As was stated up thread, "You can only white-knuckle it for so long." This is the truth. Sometimes you need a helping hand in the short term, and while I have serious issues around dependency and medication, for me I had to come to terms with it to help me be OK. On March 9th I had the first day where I felt like I was myself. There have been setbacks since then, but we march forward.
Good luck.
posted by kbanas at 8:34 AM on April 15, 2024 [12 favorites]
I see a psychologist regularly, but had not seen my psychiatrist since 2017. I made an appointment and I went in the first thing she said to me was, "I promise you, you will feel like you did on December 16th (the day before everything went to shit) again. I promise you."
We started three things immediately.
One, a course of Prozac, which I had taken years ago, but, back on the train. This took time - some 3 - 4 weeks before I felt any sort of improvement, as these things go.
Two, the anxiety and stress and everything else had shattered my ability to sleep. She prescribed me Trazodone, which is relatively safe and non habit forming, and it helped me restore my sleep, and sleep is the foundation on which everything else is built, and that helped me tremendously.
In the short term, she also started me on a low dosage of Ativan to spot treat the more extreme day-to-day anxiety. I have mixed feelings about benzos - there is definitely room for abuse - but it was only 0.5mg, and it helped me start to feel more and more like myself while the Prozac stepped in.
That was in January. Here we are in April. I'm off some of the (non-psychiatric) medications related to my health issue, and some of the side effects have abated. I do feel more and more like myself. I'm still dealing with some health things, but I have a plan and I feel better than I did. Talk therapy continues to help.
As was stated up thread, "You can only white-knuckle it for so long." This is the truth. Sometimes you need a helping hand in the short term, and while I have serious issues around dependency and medication, for me I had to come to terms with it to help me be OK. On March 9th I had the first day where I felt like I was myself. There have been setbacks since then, but we march forward.
Good luck.
posted by kbanas at 8:34 AM on April 15, 2024 [12 favorites]
Best answer: Oh man that is SO MUCH it's hard just reading this, nevermind having to live through this.
Your list of things you are doing is good. Those things will help you, but it will take time for your nervous system to settle down after this massive shake up.
I had a health scare about two years ago, and it is no joke. This is what helped me:
Self compassion. Taking the pressure off myself. One of the ways that my anxiety manifests (and I think it might be the same for you) is that I feel a DUTY to make sure I'm ok, to fix whatever might be wrong AS QUICKLY AS POSSIBLE and that inevitably leads to an anxiety spiral.
With self compassion, I speak to myself as I would to a small, vulnerable, frightened child. Gentle reality checks, without invalidating myself. Did I panic out of proportion to something? That's ok. It's just one of those things that happens sometimes. Everyone makes mistakes. Did I irritate somebody? Yes, that feels bad, it's embarrassing, but honestly, these things happen sometimes. It's understandable that I'm feeling crap about it, those feelings will pass.
I'm allowed to be imperfect. I'm allowed to have inconvenient needs. And above all, I have the ability to reassure and soothe myself. Right now, things suck, but that feeling won't last forever. Even if it feels that it will. I think back on times in the past when I coped well, when I did the right things, and remind myself I can do that again.
A safe supplement that takes the edge off my anxiety is L-Theanine, it might not help but it's worth trying. It's what's in green tea, but it's not a stimulant, it's the active ingredient in most over the counter anxiety supplements.
Do the things that makes your body feel safe: Watch funny, cute animal videos that make you laugh or cry a bit, take a hot bath (if you enjoy that), drink something soothing and warm, hug a soft toy or cuddle a pet. Visualise those horrible emotions as a storm, a powerful current of feeling that you're swept up in, and you're tumbling around inside, but soon it will recede and you can start deciding what to do next.
posted by Zumbador at 8:36 AM on April 15, 2024 [2 favorites]
Your list of things you are doing is good. Those things will help you, but it will take time for your nervous system to settle down after this massive shake up.
I had a health scare about two years ago, and it is no joke. This is what helped me:
Self compassion. Taking the pressure off myself. One of the ways that my anxiety manifests (and I think it might be the same for you) is that I feel a DUTY to make sure I'm ok, to fix whatever might be wrong AS QUICKLY AS POSSIBLE and that inevitably leads to an anxiety spiral.
With self compassion, I speak to myself as I would to a small, vulnerable, frightened child. Gentle reality checks, without invalidating myself. Did I panic out of proportion to something? That's ok. It's just one of those things that happens sometimes. Everyone makes mistakes. Did I irritate somebody? Yes, that feels bad, it's embarrassing, but honestly, these things happen sometimes. It's understandable that I'm feeling crap about it, those feelings will pass.
I'm allowed to be imperfect. I'm allowed to have inconvenient needs. And above all, I have the ability to reassure and soothe myself. Right now, things suck, but that feeling won't last forever. Even if it feels that it will. I think back on times in the past when I coped well, when I did the right things, and remind myself I can do that again.
A safe supplement that takes the edge off my anxiety is L-Theanine, it might not help but it's worth trying. It's what's in green tea, but it's not a stimulant, it's the active ingredient in most over the counter anxiety supplements.
Do the things that makes your body feel safe: Watch funny, cute animal videos that make you laugh or cry a bit, take a hot bath (if you enjoy that), drink something soothing and warm, hug a soft toy or cuddle a pet. Visualise those horrible emotions as a storm, a powerful current of feeling that you're swept up in, and you're tumbling around inside, but soon it will recede and you can start deciding what to do next.
posted by Zumbador at 8:36 AM on April 15, 2024 [2 favorites]
I'm so sorry you're going through this and hope you will find the right tools to help you.
Are you being treated for the SVT at all? I developed it, and the subsequent anxiety you're describing, during perimenopause. My PCP referred me to a cardiologist who upped my dosage of atenolol (which I was already taking to manage migraines) and that really helped. I do still occasionally get into the type of spirals you're describing, but knowing the physical piece of it is being managed does help me tamp down the anxiety.
posted by Sweetie Darling at 8:45 AM on April 15, 2024 [2 favorites]
Are you being treated for the SVT at all? I developed it, and the subsequent anxiety you're describing, during perimenopause. My PCP referred me to a cardiologist who upped my dosage of atenolol (which I was already taking to manage migraines) and that really helped. I do still occasionally get into the type of spirals you're describing, but knowing the physical piece of it is being managed does help me tamp down the anxiety.
posted by Sweetie Darling at 8:45 AM on April 15, 2024 [2 favorites]
Best answer: So many good points made already. I just wanted to mention that you may still need some time to recover from last week's trip. I don't think you made a bad call necessarily; it's probably a good policy to push yourself once in a while. But several days with poor sleep and then getting stuck somewhere random is really pretty stressful and it does affect you on a body level as well as mentally.
posted by BibiRose at 9:04 AM on April 15, 2024 [1 favorite]
posted by BibiRose at 9:04 AM on April 15, 2024 [1 favorite]
Best answer: Ooof, I'm so sorry for what you're experiencing! This sounds so hard. But you WILL get through it and life will feel more normal again, I promise.
I had a very similar experience back in 2016. I let my anxiety get out of control until I essentially had a nervous breakdown, had to drop from FT to PT at work, etc. It was terrible, but it also forced me to finally take my anxiety seriously and get more help. Within three months, I went from being an incapacitated mess to attending the Women's March in DC, so please don't despair that you'll feel like this forever.
My advice:
- Echoing others that you should try anti-anxiety meds. The side effects cannot be worse than what you're experiencing now, right?! I started Lexapro during my breakdown, and it made a MASSIVE difference in my life. I did have some somewhat annoying side effects for 2-3 weeks, but they went away. I'd say I started to feel a difference after 4 weeks, and a MAJOR improvement after 6. I also took about 0.5 mg of Ativan during this time to help with the transition onto meds. (I'd take it before bed, since the worst of my anxiety and panic were overnight.)
- I do keep mentioning numbers of weeks and months, but try not to hold yourself to a specific timeline -- accept that things will suck for a while, and your anxiety will resolve in time. Trying to force yourself to feel better only makes things worse. Meditation can be a great skill re: staying in the moment, accepting your current situation, etc.
- Amazingly, I found great solace in the combination of listening to podcasts and doing jigsaw puzzles. Something about the combination of keeping both my hands and mind busy was very grounding. If I woke up in the middle of the night feeling panicked, I'd just head over to my puzzle table, put on a podcast, and dig in. It's still a go-to activity for me if I need to relax and calm down.
- I recommend the book Embracing the Fear by Judith Bemis. I first read it back in 2016, and I still revisit it from time to time. It really walks you through how to change your internal monologue and not overreact to anxiety and panic symptoms. The Anxiety and Phobia Workbook also has a ton of wonderful resources -- lots of tangible suggestions for daily practices to lessen anxiety.
You are always welcome to message me if you want to talk or ask questions! I'm sending good thoughts your way.
posted by leftover_scrabble_rack at 9:19 AM on April 15, 2024 [3 favorites]
I had a very similar experience back in 2016. I let my anxiety get out of control until I essentially had a nervous breakdown, had to drop from FT to PT at work, etc. It was terrible, but it also forced me to finally take my anxiety seriously and get more help. Within three months, I went from being an incapacitated mess to attending the Women's March in DC, so please don't despair that you'll feel like this forever.
My advice:
- Echoing others that you should try anti-anxiety meds. The side effects cannot be worse than what you're experiencing now, right?! I started Lexapro during my breakdown, and it made a MASSIVE difference in my life. I did have some somewhat annoying side effects for 2-3 weeks, but they went away. I'd say I started to feel a difference after 4 weeks, and a MAJOR improvement after 6. I also took about 0.5 mg of Ativan during this time to help with the transition onto meds. (I'd take it before bed, since the worst of my anxiety and panic were overnight.)
- I do keep mentioning numbers of weeks and months, but try not to hold yourself to a specific timeline -- accept that things will suck for a while, and your anxiety will resolve in time. Trying to force yourself to feel better only makes things worse. Meditation can be a great skill re: staying in the moment, accepting your current situation, etc.
- Amazingly, I found great solace in the combination of listening to podcasts and doing jigsaw puzzles. Something about the combination of keeping both my hands and mind busy was very grounding. If I woke up in the middle of the night feeling panicked, I'd just head over to my puzzle table, put on a podcast, and dig in. It's still a go-to activity for me if I need to relax and calm down.
- I recommend the book Embracing the Fear by Judith Bemis. I first read it back in 2016, and I still revisit it from time to time. It really walks you through how to change your internal monologue and not overreact to anxiety and panic symptoms. The Anxiety and Phobia Workbook also has a ton of wonderful resources -- lots of tangible suggestions for daily practices to lessen anxiety.
You are always welcome to message me if you want to talk or ask questions! I'm sending good thoughts your way.
posted by leftover_scrabble_rack at 9:19 AM on April 15, 2024 [3 favorites]
Best answer: I went through something extremely similar almost 10 years ago. It was what finally prompted me to start seeing a psychiatrist after a lifetime of just generally being an anxious person and dealing with it on my own. My experience was so similar to kbanas that I'm actually wondering if we have the same psychiatrist.
Any kind of anxiety is rough, but health anxiety comes with an extra kick in the ass, which is that it makes you afraid of the thing that's going to help you. In this case, that's your Prozac (maybe! It might turn out you need to take something else instead, and that's fine). Who prescribed that for you? If you haven't been to specifically see a psychiatrist I really recommend it. It may also be helpful for you to get something that you can take on a more acute basis. I have a bottle of ativan that I mostly don't touch these days, but it's enormously helpful to know that I can take it if I start to panic.
I get that it feels scary to take pills to alter your brain chemistry. I was scared too! I would just say that your 'natural' state isn't doing you any favors here. There's nothing about having prozac in your system that's any worse for you than being constantly flooded with adrenaline and cortisol and whatever else is going to.
I'm sorry you're going through this - I know exactly how you feel. I also know that you don't have to live like this!
posted by Ragged Richard at 9:43 AM on April 15, 2024 [1 favorite]
Any kind of anxiety is rough, but health anxiety comes with an extra kick in the ass, which is that it makes you afraid of the thing that's going to help you. In this case, that's your Prozac (maybe! It might turn out you need to take something else instead, and that's fine). Who prescribed that for you? If you haven't been to specifically see a psychiatrist I really recommend it. It may also be helpful for you to get something that you can take on a more acute basis. I have a bottle of ativan that I mostly don't touch these days, but it's enormously helpful to know that I can take it if I start to panic.
I get that it feels scary to take pills to alter your brain chemistry. I was scared too! I would just say that your 'natural' state isn't doing you any favors here. There's nothing about having prozac in your system that's any worse for you than being constantly flooded with adrenaline and cortisol and whatever else is going to.
I'm sorry you're going through this - I know exactly how you feel. I also know that you don't have to live like this!
posted by Ragged Richard at 9:43 AM on April 15, 2024 [1 favorite]
Sort of an orthogonal suggestion, but when I need to get out of a bad headspace I've often had luck making a simple but significant change in my daily environment — something like moving to a different desk at work, turning the couch to a different angle, moving my bed to the other side of the room.
Of course, that alone is not enough to solve a mental health crisis, but a change in my surroundings combined with other health or lifestyle changes has been pretty effective. Something about changing what I'm staring at for a big chunk of the day makes it easier for my brain to get onto a different track and provides a dividing point for a clear "before" and "after".
posted by mekily at 10:23 AM on April 15, 2024 [1 favorite]
Of course, that alone is not enough to solve a mental health crisis, but a change in my surroundings combined with other health or lifestyle changes has been pretty effective. Something about changing what I'm staring at for a big chunk of the day makes it easier for my brain to get onto a different track and provides a dividing point for a clear "before" and "after".
posted by mekily at 10:23 AM on April 15, 2024 [1 favorite]
Best answer: You are not alone! This happened to me in 2022.
- as everyone is saying: get on meds to stabilize.
- realize that anxiety is not being able to tolerate uncertainty. That’s why you are driven to seek reassurance. However, every time you seek reassurance you are weakening your ability to tolerate uncertainty. Unless a doctor has told you to monitor something, stop all monitoring devices. Turn off heart rate monitoring on your smart devices, don’t use pulse ox, don’t use blood pressure machines. Stop it all. Your impulse to measure and monitor is your anxiety.
- look into mantras or affirmations to replace anxious thoughts. I use “it may not be ok but I am ok.” When things were at their worst I literally just yelled/sang (in my head) “this is the song that doesn’t end” just to replace the anxious voice with something else.
- ask your partner for tight, 8 second or longer hugs. Get a weighted blanket. Put an ice cube on the back of your neck or your wrist. Sing loudly and for a long time. These are all techniques to interrupt a spiral.
posted by CMcG at 11:03 AM on April 15, 2024 [3 favorites]
- as everyone is saying: get on meds to stabilize.
- realize that anxiety is not being able to tolerate uncertainty. That’s why you are driven to seek reassurance. However, every time you seek reassurance you are weakening your ability to tolerate uncertainty. Unless a doctor has told you to monitor something, stop all monitoring devices. Turn off heart rate monitoring on your smart devices, don’t use pulse ox, don’t use blood pressure machines. Stop it all. Your impulse to measure and monitor is your anxiety.
- look into mantras or affirmations to replace anxious thoughts. I use “it may not be ok but I am ok.” When things were at their worst I literally just yelled/sang (in my head) “this is the song that doesn’t end” just to replace the anxious voice with something else.
- ask your partner for tight, 8 second or longer hugs. Get a weighted blanket. Put an ice cube on the back of your neck or your wrist. Sing loudly and for a long time. These are all techniques to interrupt a spiral.
posted by CMcG at 11:03 AM on April 15, 2024 [3 favorites]
Also…I got myself a stuffed animal at a toy store and started sleeping with it at night.
posted by CMcG at 11:05 AM on April 15, 2024 [2 favorites]
posted by CMcG at 11:05 AM on April 15, 2024 [2 favorites]
When I was an in an anxious cycle of panic attacks, I did actually go to the ER because I thought I was having a heart attack, and I started therapy soon after, and also went to my regular doctor. Here's what they told me:
The regular doctor: exercise every day (didn't have to be outside, maybe try dancing or jumping jacks if you want to stay inside?)
The therapist: squeeze and breath. Which is to say, when you're feeling all that anxiety and panic coming, it's because stress hormones are flooding your body, and they need a way to dissipate. Contract your large muscle groups and release, over and over. If you can't contract your big muscles, squeeze your fists and release and repeat.
posted by bluedaisy at 11:17 AM on April 15, 2024
The regular doctor: exercise every day (didn't have to be outside, maybe try dancing or jumping jacks if you want to stay inside?)
The therapist: squeeze and breath. Which is to say, when you're feeling all that anxiety and panic coming, it's because stress hormones are flooding your body, and they need a way to dissipate. Contract your large muscle groups and release, over and over. If you can't contract your big muscles, squeeze your fists and release and repeat.
posted by bluedaisy at 11:17 AM on April 15, 2024
Best answer: Seconding Sweetie Darling re: treating the SVT. My anxiety sounds very similar to yours, and it is much more manageable since seeing a cardiologist. [A Holter monitor recorded an elevated resting heartbeat and frequent spiking — for no good reason, like while I'm asleep. Now I have an inappropriate sinus tachycardia diagnosis and a prescription med (Corlanor). Controlling the cardiac galloping seems to stopped the terrible, seemingly-psychosomatic attacks, and my situational anxiety is also less severe. As always, ym(-eat)mv. Previous comments on physical conditions abetting anxiety; make sure your iron panel, thyroid labs, B12 level, etc. are sturdy.]
posted by Iris Gambol at 12:24 PM on April 15, 2024 [1 favorite]
posted by Iris Gambol at 12:24 PM on April 15, 2024 [1 favorite]
Response by poster: As far as SVT goes, I do have a cardiologist and they did try to catch the episodes on a Holter monitor with no luck. It's annoying to deal with but my episodes seem tame (usually no higher than 180 bpm, and I have been able to reset the rhythm using Valsalva maneuver) so my doctor didn't seem to feel the need to use medication to control it. I am going to invest in a Kardia device to see if I can capture an episode, but luckily they've been destabilizing but brief so far. My heart rate is otherwise not very high (~60-65 at rest, I aim for cardio between 135-165 bpm) and I think they mentioned they wouldn't want me to dip into too low a heart rate on daily medication.
Thank you everyone for the compassion and suggestions so far <3 it helps to know I'm not alone.
posted by rachaelfaith at 12:38 PM on April 15, 2024 [1 favorite]
Thank you everyone for the compassion and suggestions so far <3 it helps to know I'm not alone.
posted by rachaelfaith at 12:38 PM on April 15, 2024 [1 favorite]
Hi, I started Prozac about 6 weeks ago, and I will say that the adjustment process was not easy. This really really sounds like anxiety that will be significantly improved with medication and I would strongly urge you to take it, but OOF the adjustment period was bad bad bad. Random overwhelming rushes of adrenaline over and over at rest, racing thoughts, insomnia. I don’t say this to scare you but rather to encourage you to also get a short acting anxiety medication to help get you through those first few weeks. Medication can be a life saver but you need time to adjust.
I will say that I notice an improvement in my depression already and my anxiety is…. getting there. I feel like I am on a much much much better path. So please give it a chance. You just need the tools to be successful while you acclimate.
posted by Amy93 at 5:14 PM on April 15, 2024 [2 favorites]
I will say that I notice an improvement in my depression already and my anxiety is…. getting there. I feel like I am on a much much much better path. So please give it a chance. You just need the tools to be successful while you acclimate.
posted by Amy93 at 5:14 PM on April 15, 2024 [2 favorites]
Best answer: Please check not only thyroid, B12, and ferritin, but hormones - lots of endocrinological conditions can affect heart function, and it’s unfortunate but we sometimes have to ask for those tests because it doesn’t occur to people to order them for us.
posted by cotton dress sock at 9:44 PM on April 15, 2024 [1 favorite]
posted by cotton dress sock at 9:44 PM on April 15, 2024 [1 favorite]
Best answer: I can relate to way too much of this. I've had decades of awful health and hypochondria (it's quite possible to have both simultaneously!) and I can tell ya that heart-related anxiety is the WORST. Worrying about your heart can make your heart go crazy which makes you worry about your heart which makes your heart go crazy... Ugh!
Years ago I suddenly developed weakness in both legs, and it was absolutely terrifying. I was in a panic attack pretty much 24/7. I begged my doctors for something to help with the panic, they put my on Lexapro and I felt much better in a hurry. I was still quite anxious, but the Lexapro took me from constant panic to life being shitty but survivable. I'm not suggesting Lexapro in particular, I don't know what medication would be right for you, but I can say that going on an anti-anxiety drug made a big difference when I really needed it.
posted by Ursula Hitler at 4:22 PM on April 17, 2024
Years ago I suddenly developed weakness in both legs, and it was absolutely terrifying. I was in a panic attack pretty much 24/7. I begged my doctors for something to help with the panic, they put my on Lexapro and I felt much better in a hurry. I was still quite anxious, but the Lexapro took me from constant panic to life being shitty but survivable. I'm not suggesting Lexapro in particular, I don't know what medication would be right for you, but I can say that going on an anti-anxiety drug made a big difference when I really needed it.
posted by Ursula Hitler at 4:22 PM on April 17, 2024
If you are female and older (or other medical reason) then please look into menopause. I thought I was losing it when that started.
posted by meepmeow at 7:37 PM on April 17, 2024
posted by meepmeow at 7:37 PM on April 17, 2024
Response by poster: Thanks for those that suggested testing B12 levels. No doctor that I had seen (in the ER after palpitations/SVT, GP, cardiologist, or recent ER visit after this question where I needed liquids and electrolytes) tested my B12 :( I ordered the test myself and turns out I'm deficient (under 200) as well as still low in potassium and magnesium. I don't think it's the One Answer to fixing how poorly I feel, but I would imagine it's a big contributor to my overall wellness. I'm seeing my doctor next week to figure out how to bring my levels up, though I am supplementing with sublingual B12 in the meantime, continuing magnesium, and eating potassium-rich foods. The interplay between those 3 in particular seems a little tricky, but I hope that I can get it corrected with my doctor's support.
posted by rachaelfaith at 10:38 AM on April 21, 2024 [2 favorites]
posted by rachaelfaith at 10:38 AM on April 21, 2024 [2 favorites]
« Older Seek swimming pool brouhaha damage control. | How to screen mirror from Windows 11 to TV... Newer »
You are not logged in, either login or create an account to post comments
As a reminder, SSRIs can take a few weeks to reach their full effect. Side effects like drowsiness tend to decrease as you adjust to the medication.
Personally to me sounds like you could really benefit from medication to take the edge off of everything going on right now.
Anxiety is really really hard. I didn't see on your list deep breathing excersizes. You may find things like the Calm app helpful.
How do you try to reassure yourself ( you don't have to reply with an answer this is just for you to think about)? Making some statements to tell yourself and look back at when you're paniced may be useful for you. Simple things to repeat to yourself when you're anxious. Try to move some of that outside reassurance that you've been seeking internally.
posted by AlexiaSky at 8:30 AM on April 15, 2024 [3 favorites]