Thank you for talking about this topic. I am struggling with exactly this and sometimes I feel like next to other topics like ADHD or trauma, panic attacks don't get enough attention, even though they can be a part of a whole list of diagnoses or life situations of people. I would like to add though that avoiding triggers is not a good strategy long term for getting rid of panic. Similarly to benzodiazepines (like Xanax), this gives your brain the signal that whatever you encountered, WAS actually dangerous and it is necessary to avoid it in the future, and when you come in contact with it again, you brain freaks out even more, therefore keeping the panic cycle going. However every time you manage to stay in the situation where the trigger is, and get through your panic feelings (with the help of CBT, breathing, mindfulness or other such things), your brain will learn that oh, this actually did not kill me, it is actually not that dangerous. And this will help to lessen the panic in the long term. But this is difficult as hell to actually do in practice of course... And sometimes it may be necessary to avoid the trigger / exit the situation for a time, when you have no other coping skills available. It is a completely understandable move for trying to help yourself. But together with it, it is best to slowly build up some skills in therapy and then, step by step, you may be able to tolerate your triggers more and with less panic. For anyone looking for help with this, I would recommend, in addition to CBT, checking out DBT (dialectical behavioural therapy) as well, because some DBT skills can be very useful for managing some aspects of panic as well.
Thank you. This is very useful for me. I had one and walked to hospital. I didn’t know if I was having a panic attack or heart attack. I will add, I wonder if I had too much caffeine that moment too.
Thank you for talking about this topic. I am struggling with exactly this and sometimes I feel like next to other topics like ADHD or trauma, panic attacks don't get enough attention, even though they can be a part of a whole list of diagnoses or life situations of people. I would like to add though that avoiding triggers is not a good strategy long term for getting rid of panic. Similarly to benzodiazepines (like Xanax), this gives your brain the signal that whatever you encountered, WAS actually dangerous and it is necessary to avoid it in the future, and when you come in contact with it again, you brain freaks out even more, therefore keeping the panic cycle going. However every time you manage to stay in the situation where the trigger is, and get through your panic feelings (with the help of CBT, breathing, mindfulness or other such things), your brain will learn that oh, this actually did not kill me, it is actually not that dangerous. And this will help to lessen the panic in the long term.
But this is difficult as hell to actually do in practice of course... And sometimes it may be necessary to avoid the trigger / exit the situation for a time, when you have no other coping skills available. It is a completely understandable move for trying to help yourself. But together with it, it is best to slowly build up some skills in therapy and then, step by step, you may be able to tolerate your triggers more and with less panic. For anyone looking for help with this, I would recommend, in addition to CBT, checking out DBT (dialectical behavioural therapy) as well, because some DBT skills can be very useful for managing some aspects of panic as well.
The type of triggers that are good to avoid are things like sleep deprivation and chemicals - including drugs- that interact badly with your body.
I thought I had overcome catastrophizing...didn't do it for years. Then it started up again. God DAMMIT I have no idea why.
The simplistic answer is that you haven't destroyed parts of your brain, so the potential to reactivate old patterns is still there.
Thank you. This is very useful for me. I had one and walked to hospital. I didn’t know if I was having a panic attack or heart attack. I will add, I wonder if I had too much caffeine that moment too.
Caffeine can certainly lower the threshold for having a panic attack.