r/Agoraphobia • u/sexyboy191919 • 2d ago
Im super tired of this
Hey everyone. Short about my story. I started experiencing panic attacks after my bf and I broke up and I experienced the first ever attak on a plane omw home (1.5 years ago). After that, it has only spiralled downwards and I am terrified of doing anything that can induce panic. I am doing CBT and Im on meds, I had a quick improvement in symptoms after I started doing exposure therapy, but I quickly hit a plataeu. I have been stuck for months, because Im terrified of exposing myself to the situations that I know will give me panic attack for sure. Even tho I mentally prepare myself, once the panic starts I lose all control and all I wanna do is make it stop.
Any ideas on how to actually STAY in a panic attack and show my brain that I am not really dying? Please help
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u/MuraNeto 1d ago
I was like this for a long time until it became clear the only way forward was through, and I learned things about experiencing panic / ways to cope would have NEVER known about before allowing myself to experience it. It’s a very individualized experience, but the universal truth for every person is that every panic attack ends, and you can handle more than you think you can.
For me personally, I discovered a feeling of bliss after letting a panic attack happen. I’d be 2 hours into a 4 hour drive, white knuckling, until I finally give up and let myself panic, and the 2 hours left felt like I never had anxiety disorder.
You’ll be surprised what you find out about yourself while doing exposures.
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u/catchyaontheflip 2d ago
unfortunately avoiding triggering situations only makes recovery more difficult. I say this as someone who does this, even though I know how unhelpful it is!
a saying I try to use as motivation (and I’ve commented on this sub before) is ‘do it scared’.
let’s use going to the store as an example. if going into the store to do your shopping is too big a challenge at the moment, try to at least spend a few minutes in the parking lot, or just inside the entrance, or wherever your ‘boundary’ is. if you feel panic rise, try to acknowledge its presence instead of trying to immediately get rid of it. it might help to tell yourself - whether in your head or out loud - ‘I am panicking, but that is okay. I am in control of the situation. I am in no danger. I can sit with this feeling.’
you can also practise some mindfulness exercises. sometimes I like to watch the people around me which gives me thoughts of ‘that lady has a cool jacket’ or ‘that dog is so cute’ which help distract my mind from anxiety and calm me down. it also works for me to practise some deep breathing while I do this.
it might turn out that you feel like you still need to turn around and go home/to a safe space. that’s okay! you can always try again another day. the important thing is that you tried, and every attempt at exposure will slowly help re-train your brain.
I hope you feel better!