Panic/Anxiety Attacks in Recovery, help!!

[Just4today]

Hi, my name is Geri, I am 40 yrs. old and this is what's going on and if anyone can possibly help with any suggestions it would be greatly appreciated!!
Today I have 37 days clean and sober. I had 6 years of sobriety before my 4 year relapse on pain medication. I went into a detox to finally get off this demon drug and to get a solid foundation for my new recovery which I am truley grateful for today!! I attend meetings in AA and NA and I have a wonderful spiritual sponsor who I speak with daily. I have gotten right back into working the steps in a womens NA group that meets every Mon. night.
I'm really scared right now due to these anxiety/panic attacks I've been having in this last week. I had 1 before in my using and had gone to the hospital to rule out a heart attack, because the symptoms are similar apparently.
I have had 2 in the last week with aboslutely NO TRIGGERS (At least that I am aware of) My last one, I had just gone to bed for the night and was just laying there. I get this strong pressure on my chest and in my mid back as if someone is standing on me, and I have a hard time getting a real breath, also my jaw gets a sharp pain that goes to my ears. It's the strangest freakin thing, but it is very real and scary for me. As far as I know there are no specific things going on, just going about my normal activities.
I at least know what is going on now and that helps alot!
I know I won't die from them and I know I will not use drugs for this or over this, but I'm finding myself living in fear of having another one.
If anyone has had something like this in recovery, I could sure use some suggestions on how to deal with this.
God Bless!!
Geri

[Paulie]

Geri -

I have not had experience with exactly the same kinds of attacks but over the last year I have had several tests on my heart because of strange heart beats and things like that where I have felt my heart is going to pound right out of my chest. I was told that when I feel them coming on (all my tests were fine, slight murmor that is all) to just stop and breathe deep and focus on relaxing, does it help? sometimes but not like I want it to.

Have you talked to a doctor about it? maybe they could give you some other techniques to work on?

Congrats on your sobriety and welcome to SR. Keep coming back!

[Tippy]

Geri, I can tell you how my brother handled this, but you MUST have an exam to certify your heart, valves, etc.

Mic decided that if his heart wantd to race and his throat wanted to close up, he'd give them a reason to do so. He started jogging. Each time he had a panic atack he was out the door, walking first then trotting, then fulll out running. Rain or shine, if the old ticker "decided" to rev up, then he'd help it rev.

It's been four years now. He jogs a daily schedule now and doesn't have very many panic attcks anymore, maybe one every three months or so. He's in great shape, after being a couch potato.

He didn't want to control his attacks with meds because he had a cocaine addiction back in the 80's. The docs wanted him to take this drug or that, see a psychiatrist, go to therapy. He came up with his plan one day watching ESPN. Some guys was on a treadmill with the heart rate on the telly and Mic decided next panic attack he'd run until his heart popped.
He's 46 now, and in great shape.
I hope you find something that works for you.

[Just4today]

WOW, THank you very much!! What I have gotten from both of your posts is to go see a Dr. to make sure it is just that, a panic/anxiety attack. I will do that!!
Unfortunately, I have no medical Ins. and the finacial damage of my using is outrageous at this time, but I will make this a priority.
I forgot about the other disturbing symptom of my heart beating so hard it feels like it's going to pound right out of my chest!!
I think that deep breathing to relax sounds really good, maybe I will say a prayer at the same time, yah, that sounds great! I have no tools for this right now, so I need all I can get from this!
Tippy, your brother sounds like a wise man!! I also do NOT want medication just to mask this and to become addicted to. I know, if I didn't have a program today, I would have already RAN to the MD, money or no money, to get some kind of mind-altering medication!!
I guess I could possibly do sit-ups or some other form of excercising here at home. (I have a 5 yr old and a 7 year old that would freak if I took off running, but I got the point)
Maybe I'm thinking about this too much right now, cuz I don't feel so great.
I'll be back later and Thank you!!!

[Tippy]

Geri, I run figure eights through the living room, den, and kitchen every afternoon. I had to lock up the bloody dog, though, because he chased and barked himself into a frenzy. We have a serial killer on the loose, and it isn't safe to jog outdoors, alone. So I have been using the house as my track! It takes 128 loops to get half a mile, and I lose count a lot!
The other day, I was bored with figure eights, so I put on the video Apollo 13 and jogged in place for twenty minutes. Now I have discovered a way to watch telly and have a good excuse for it!

[Just4today]

Tippy, Oh my gosh, I just totaly cracked up reading that you jog around your house!! I would think that would be an awsome example of going to any lengths, you know?
Where abouts are you from? An uncaptured serial killer? Yikes!!
I just happened to notice that we have the same amount of posts, that's kind of neatO!!!
THanks for your replys, I really do appreciate it!!
God Bless,
Geri

[liveweyerd]

Ladies, Morning Glory in the PTSD forum knows alot about panic attacks. I have had them too. I have also gotten them randomly...without triggers...an aftershock, I think, from a high stress situation...
I still have alot of anxiety but I haven't had a panic attack in years. The key for me was Recognizing it for what it was at the time..then I could talk myself down...oh this is panic, it feels like I can't breathe but I know that I am and I can see my lungs breathing, if I get scared I will breathe too fast, then I will breathe into a paper bag but I will just count slow and breathe slow, anyway I continued to talk to myself this way...I was definitely less scared, they became less severe, less frequent, ...and I don't have them anymore.
Withdrawal from tranquilizers can be a trigger for a panic attack, by the way.....

good luck!

[DolphinBlue]

Hi Just4today,

whenever I feel a panic attack coming on, I use the serenity prayer which works really well for me.

I was starting to have one the other day while driving alone, because I was exhausted. I was so scared that I would have an attack while driving because I couldn't pull over. Anyway, when my breathing got faster I calmly said the prayer over and over and it made me calm down after a while.

The fear of having an attack can bring them on and when they are starting, make them worse. Try to relax and recognise that it's not out of your control. I agree that self-talk really works and Liveweyerd has some good suggestions with how to do this. Morning Glory and the PTSD forum were really helpful to me also.

All the best

Amy

[Just4today]

I'm on my way to the PTSD Board, and I can't thank you all enough!
I don't want to be controlled by even the thought of having these, but I want to have as many tools as I possibly can to help get through them.
I guess with my early recovery, all is exposed, and even though I have felt pretty darn good through prayer, prayer and more prayer, ALOT is going on!!!
God Bless You!!
Geri

[liveweyerd]

One more thing, if you have trouble with anxiety I strongly suggest you limit your caffeine. I am amazed at how much difference it makes for me.
I allow myself coffee in the morning, after that, it is caffeine-free, and that alone cuts down the stress and jitters considerably and I believe makes me less vulnerable to the stress/anxiety/panic mess.

It is so easy, common to grab for cokes, tea etc I am surprised at how mindful I have to be..

live

[liveweyerd]

Today's Newsweek came out with the cover "Anxiety and the Brain"....it basically says what we all ready knew.
Recognize it.
Get out of your head, it feeds upon itself.
Breathe.
Do something bodily, get a massage, excercise.
Laugh.

And the one I did not expect to see, but like very much, is the old confront your fear. Feel the fear and do it anyway.
Doing this can re-wire the neurons and override the fear association.

Hahahahaha
easier for me to say than do. I would attempt any daredevil event before I would go out on a date.
I'll fly. I'll climb heights, I'll ski, I'll skate, I WILL speak in public, yep in front of an audience, I will go to that funeral, hug that stranger......

Would you like to have dinner with me? RUN TENA RUN!!!!!!!!!

[Fiensthorizon]

Hi girls, I had an anxiety attack while I was at work, well a couple of them acutually, I couldn't breath and my heart was racing, I really did not think any thing of it. I thought it was just my Heart having one of its attachs that it dose while under a bunch of stress. I have a heart conditon called Sinus tachcardia, it is were my heart races at unbelivable speeds, I am sure that was part of it, but the not being able to breath scarred the daylights out of me. So needless to say I am no longer at that job.But I know what it is like to have panic attacks and it is pretty scarry, you just have to rembember to relax and calm your self down, take deep breaths no matter how bad it hurts, but you should most diffentatnly see a doctor. You said you had two kids, is there a hubby in the picture? If you need help with insurance won't the state Help you? There is no shame in that, I use to think so , but when I had my daughter things changed. relax and have more fun.

[Just4today]

Hi, from what I gather from all I've read here and also researching on the internet about this, being aware of these attacks is a good thing. At least KNOWING what they are anyway, and not that I really am having a heart attack, you know?
It sounds like exercising at that specific time seems to help as well!
I am married and my husband is in recovery as well. The insurance thing is really frustrating right now. It would cost something like $600.00 or so a month for our family through my husband's job. At this time, we are so financially over out heads with debt and will be filing the "B" within the next month and are so destitute right now we are barely making it. We make too much to qualify for an awsome program just for our children called "Healthy Families" through the state of CA. If I knew I could lie about our income and it wouldn't hurt my recovery in any way, I WOULD!!! I know today, I must live honestly to have the kind of life I want.
So far, this week, I have not had another one!! I feel now though, by sharing about it and getting feedback from you ladies, that I have some new tools to get me through!!
I'm praying about this and our other financial issues (Which may be a direct cause) that everything will work out for us given some time.
Thank you so much and God Bless You!!
Geri

[Fiensthorizon]

Geri,
It sounds like it is all of the stress that is causing these attacks, I know at least that is what causes mine. And I so under stand the "b" I should file, but I havent yet. I have a 4 year old and a fiance I take care of ,he is going to school. he was hurt at work, and now I take care of us, it is very stressful sometimes, and it dose affect your body, just eat right and exersise regualrly and you will feel better, I need to follow my own advice, acutually tomarrow is the start of my Program, as far as my weight is concerned I have a goal to reach bye summer and I pray I make it. god bless.