Anxiety and panic attacks in sobriety
 

Still happens all the time and with increasing frequency. Especially after emotional upset and being depleted emotionally. Had to go and be "on" for some people for several hours yesterday. Was so worn out after all of it I was just in exhausted/anxiety mode all day today, culminating in a gasping for air panic attack this evening.

So anyone else out there who has this, this far along into sobriety- what works? I am almost 10 months in. Sometimes a cool/cold shower can help or laying down for awhile in a quiet place but that isn't always possible. Can't take meds and therapy has never assisted with this. Benzos were a godsend but unfortunately can't take them anymore.

Have you tried meditation or breathing exercises? Can you stay away from situations or people that trigger those feelings? I've suffered from panic attacks too. It's awful.
Congrats on 10 months, that is fantastic!

Hi Sleepie
I think Ive shared with you about breathing exercises before? They help me.
I can link to them again if you like :)

Anna also usually recommends a few books:

D

maybe a link. Books are no good right now as I cannot concentrate on anything for a length of time.

Underlying depression and anxiety issues are very common with alcoholics, and it rarely just goes away on it's own. I would really suggest getting back into therapy and perhaps be put on proper meds to help.

I really prefer a non pill way to do this. I try and exercise but it really makes me more anxious which I don't understand and also makes me even more fatigued than I already am. The cold shower thing does actually stop the anxiety so I may try and do that more but other self help suggestions would be useful.

I do avoid the stressful people and situations.

Do benzos really do this for so long... it has been a long time since I had any and I didn't really take a high quantity for too long.

I asked our "super moon" to please, please send a thing my way... some kind of anything to really restore my faith, well give me any in the first place really... in humanity or people. Awful news every day, racism, murder, hostility and cruelty. Petty tyrannies and oppression. I know an emotional boon would do me a world of good. I am intuitive, somewhat creative and do so wish the lunar mother would deliver, I am motherless and have no other.

There are quite a few herbal supplements out there that are suppose to help, though I haven't tried any personally. Exercise has worked well for me, but I think I know what you mean of it causing more anxiety as it increases your heart-rate that can trigger panic attacks. Something low impact like yoga or pilates might be a good option.
Therapy in itself is about as natural as it gets. I know I personally stopped for about a year as I thought it also was a waste of time, and during that is when things got worse and worse for me.

I have to clean up my diet big time.

Food is my only enjoyment left though and the only stress relieving thing I have either.

I eat little lately but I starve all day then have 1/2 a slice of pizza. And I do enjoy it.

I am headed into a stressful work assignment. It is a short term thing. But I still have trepidation.

I have tried therapies over the years Forward, I appreciate the suggestion but it has not really led to anything but financial stress in the past, or insensitive therapists.... one was mad because I didn't ask about his day first...? I have lost faith in that kind of thing.

Lots of stuff here :)

http://www.soberrecovery.com/forums/...f-respite.html

i still deal with it from time to time myself sleepie. I have found for me anyhhhow at this point anyway there is now "cure" or "solution" but many of the things being suggested have been beneficial to me along with many other things. I'd say some of the book choices have been the most helpful in my case.

diet is a HUGE one as well. people wonder why i'm neurotic about my diet and excercise? THIS IS WHY! if i'm not diligent i get off kilter and find myself in ruts again. For example right now I"m battling massive fatique and exhaustion. I know i got possibly 2 thigns going on. one I stopped eating some higher in iron foods not to long ago oops I also have not been sleeping well as usual so I'm trying to work on both as best i can.

Its tough for me because people see what i'm doing but why why are you so nurotic and i'm like really do you really wanna know the whole story? its a long one lol .but through lots of trial and error for me I've found what works for me anyway.

how we eat can really play a role in how we feel it takes time and diligence. I used to google everythign i ate so i could learn all about what it was good for and such i found this to be a helpful practice.

I've also had to restrcuture my life. for example someone might ask me to do a certain task and i might have to wait till the proper to tackle it. Why? because I dont want to be an anxiety ridden mess or loose my **** over it. I also have to tell people know to things i'm not sure if ic an handle or not sure if i wanna handle or not sure if ic an handle along with all the other thigns i got going on. That will also just lead to more panic for me.

As a result honestly I can not handle as much now as i could say 7 years ago. Though in hindsite i was not handling all that stuff 7 years ago all that well anyhow. I can then feel "less than" as a result or like debilitated or something. I went through a phase where that depressed me and saddened me too but now I just try to accept that it just is how it is and I move on.

you could read up on some of the causes of shortness of breath and anxiety. sometimes theres some other condition thats the culprit involved entirely triggering it too maybe you will get lucky and it will be an easier fix.

Yep! I am 16+ months in and still have bouts of anxiety. I tried Natural Calm magnesium drink on the advice of my sponsor. It does not work like a benzo but it does help. I also get a lot of excercise. I have terrible anxiety during PMS - crippling anxiety - and walking every day for an hour on my lunch DEFINITELY helps!

I have to suspect that lack of sleep figures in. The 2 non consecutive days where I actually slept a little and almost normally I didn't feel awful. But I am worn out to beyond the end of my rope with everything in life and I think I am burned out and beyond. Like these last 3 days I slept maybe 2 hours each. Today I feel shaky and anxious and have things that I have to do and all I want to do is be in a cool, dark place in silence and rest.

Hi Sleepie,

I'm sorry you are having this issue. I would not wish them on my worst enemy. I have had them for 20+ years but only when driving.

A therapist has really helped me by:
1) teaching me mindful meditation which I can utilize while driving
2) Walked me through the physical mechanics of them so that I can use rational thinking to offset the irrational thinking.
3) helped me make a plan to gradually take baby steps by putting myself in situations where there is a high chance of success

I also see a Psychiatrist as well. I am taking zoloft. I really didn't want a pill either but it was becoming a quality of life issue. My Psychiatrist,s opinion is that I am predisposed to them and just therapy wasn't going to do it. They are going to be a lifelong issue.

Best wishes.

lack of sleep is KILLER for me sleepie. i cant think straght. I cant focus. I will even be winded all day long cuase i'm just so tired which leads to shortness of breathe then of course panic. I'll also be sick to my stomach from lack of sleep too.

Hands down lack of sleep is my biggest enemy right now. I'm i go from accepting i'll never sleep well again to fighting like crazy for a good nights rest.

I have no answer there wish i did.

Its incredibly amazing to me how well i feel after a good nights rest those are so fleeting tho.

I'll chime in that I wasn't too keen on pills either but after a while decided to give them a try. I'm on duloxetine for anxiety and depression and truth be told it's really helped. Meds don't have to be forever but they've really helped me, along with exercise, diet and meditation.

Hi there your adrenals might be depleted. There's lots of helpful non invasive life style changes online that can help with that.

Also 'being on' is incredibly draining I know because I'm a total introvert. Good luck!

Hi guys.

What you have described zjw is exactly how I feel without sleep all the time.

I just want to say as far as meds, I was a addicted to benzos, they were a godsend and unfortunately I can no longer take them- withdrawal was a nightmare.

SSRI's (antidepressants) aggravate a tic disorder I live with and also I did take them in the past. As they aggravated the tics I have, I was then prescribed benzos. Worked like a charm, but benzo addiction. I also became obese on anti depressants, for the 1st and only time in my entire life- and it did not come off easily... I also wandered into prediabetic territory and I have to suspect the obesity brought on by the meds played into it which is quite distressing.

Diet and exercise- I have a catch 22 here because I need rest to exercise and when I don't sleep at all I also eat poorly.

I always feel like I am 1/2 alive and quite fatigued all the time.

I'm glad you mentioned anxiety from driving.

When I first got sober, I had terrible anxiety about interstate driving and driving at night.

But all of that went away in pretty short order.

Now, I drive over the road quite a bit, including at night.

Anxiety gives me vertigo attacks and the buzzing in my ear go's out of control. Sometimes I have to cancel big meetings at the last minute because I can barely stand up. As of today no cure. I am wondering how I will manage the next episode....
Stinks.

Being "on" is so, so stressful. Especially at bf's family. It wears me out because he is really selfish emotionally and I see what he has in such abundance and I just want to cry. I never had anyone who cared about my well being. Never, and I will never, ever know what unconditional love is. It's a hard way to go through life. I see what he has and I am good and I deliver, I am thoughtful and great with his folks and then when it comes time for my needs.... *chirp* chirp* chirp*... crickets.

Sleepie, please try to see the positives in your life. You have a lot more than most, including myself.
You have a boyfriend and his family (companionship)
You have a work assignment;albeit stressful (employment)
You have food to eat (pizza)
You have 10 months of sobriety (awesome job)!
I understand all of the struggles you have mentioned in your threads, and am not making light of them by any means- I get that you have struggled, but we all face adversity and tough times.
If you want to find happiness, it has to come from within you. You can not expect it will come from others- or you will face disappointment your entire life.
Try making a simple gratitude list every morning before you start your day- even if the only thing you can think of is "I'm grateful I have another day on this earth". Start small and plant the seed and you'll see how quickly things can be different. When you proclaim what you don't want, you attract more of that.

My heart is broken. I am only human. I have human needs.

I also do not have any money, savings or family. I do not have any good memories, anyone who has ever loved me unconditionally, I have health issues as well that could render me disabled. I have had very alienating experiences that nobody want s to hear about much less try and understand. I spent literally my last dollar on health care costs last year... and the only person who ever even acted as if they cared for me at all in my life died and is gone forever, I had to go through all of that completely alone. I don't really thing a boyfriend and pizza makes me better off than most.

I also had the anxiety and panic attacks after I quit drinking.
Lasted about a year or so, but they were gradually decreasing in intensity.
Don't like pills - they are very addictive and I don't need more addiction in my life.
Sport helps me find a balance - running a few miles 3 times a week helps a lot.
Also, I use a herbal suplement which helps me calm down - try Valerian root (valeriana officinalis).

I just want to chime in and perhaps others can correct me if i'm wrong. But for me while yes I do hate anxiety there is a TEEENY part of it that i do like for example anxiety is a motivating factor for me to excercise. so that being said while somethines I think geeze a pill of sorts sure would be nice to relieve me of this anxiety i worry i might take something and decided Meh i dont care about execercise or i might become laxed on my diet etc.. I might be totally off base with this concern. But it is something that I have thought about what if i take something and loose that desire to exercise or to eat well etc..


I think through a lot of trial and error you can get some kinda diet and excercise and life routine pinned down that will work for you.

I sorta had to clear the field IE make my diet very simple then gingerly add and take things to see what works and what doesnt. I did the same with my activities and such i made things so simpel then i gingerly added in this or took away that to see what worked.


Its been a process and an ongoing one but through all that i've been able to fix up a lot of my issues.

Sleep is the last of my issues

some people function well on no sleep i typically do not. even when i was a kid i'd study tired and fail the tests each and every time becuase i could not remember a thing. I have the same issue with my music lessons now. I have to practice earlier in the day when i'm slightly less tired or it goes no where. the issue is I only have a few good hours each day then i'm drained again. its mainl due to my sleeping problems.

also and anxiety for excercise like i do it to relive anxiety. But i also get anxious about an upcoming run too go figure. almost daily I have to break the rice and just go do it anyhow once i start i'm ok.

But that anxious feeling can be like the kick in the butt that i need to get going too thats what I worry i might loose if i medicate with something.

I also suffer anxiety , diagnosed GAD. Exercise and breathing work the best for me , that being said I have storm phobia and if there is a storm looming my anxiety is of the planet and nothing works only the ending of the storm.

Nice new avi sleepie!

wrong and wrong

Sleepie did you get my pm with the link about the info on glutamate?
I still struggle with anxiety and panic too and do any and all things I can to help it. I do not have any sleep issues. Other than id be happy to sleep 18 hours a day.
But I've been looking for glutamate as I've heard it helps with anxiety. The link I sent you had some. Of the research info. Anxiety and panic is no fun. Keep on keeping on. You're doing so good.

Please remember youre very cared for and loved here. That should always count for something. :)

I get anxiety also, sober for about 2.5 years. I blame it on my drinking for not being "normal"

Exercise definitely helps - this is the best thing to do in my opinion
Eating better, cleaner
Vitamins

U can also try things like L-Theanine, Gaba, Vitamin B, these are supposed to help with anxiety

The thing with anxiety is, once we have it, we can be easily tricked into thinking its anxiety, when it can be something else, for example

if you are hungry
really tired,
didn't get enough sleep

these things can trick you into thinking its anxiety when its something else, because our bodies are now sensitive and aware of anxiety related feelings.

For the most part I am ok and I try to do things out of my comfort zone, but also get anxiety or anxiety like feelings at times.

reading motivational quotes helps, or just remembering life is short, make what the best of what u can, and live!

You wanna come visit a big ugly city Trach?

Oh hey let's make a deal you and I. No drinking and you check in here if you start having thoughts huh?

As for the glutamate, back when I had the taper Dr, from benzos, he said that those kinds of supplements do not work and gaba is not a thing you replace like that, it doesn't work that way. I do appreciate the suggestion and I would love it if it did the trick.

Thanks Aussie the avi is me dragging myself over the hump of another day. You biking anymore?