Panic attacks

Hi Rjat

Firstly I acknowledge that having been there it is difficult to imagine that one might get better - this tends to predispose one to further distress so if it helps to know from my perspective at least, been there done that, still do... BUT it can get better :-)

My way into resolving panic attacks was initially mainly through physical exercise.

Doing physical work whilst also listing to podcasts to keep my mind occupied...

Eventually I was/am able to tune into the physicality of it (if that makes sense?) and recognise what level of stress related "arousal" I am experiencing.

This physical "work around" for getting an appreciation of how close to the metaphorical edge my mental state was and what I was accustomed by experience to believe to be normal.

Eventually comes the realisation that one has a "working window" of stress tolerance that maybe somewhat narrower than one might prefer it to be and identify "triggers".  Above the window - hypervigilance and fight or flight.  , below the window - shutdown.

Adjusting stressors by "reasonable adjustments" of/from ones environment help to "stay in the window".  Great!  However I found that there is a risk of this of limiting ones experience such that life becomes very limited and one can become stigmatised socially.

What has taken me further in respect of "widening the window" (once some measure of getting the physical experience of "within the working window") there is then the greater possibility of doing the "psychological work" both cognitive and emotional - that I personally also experience as part of getting better.

Lots of different approaches and making it right for you is important.  Whichever a basic principle of learning how to do less to do more makes most logical sense to me.

These days for me Qi Kung (Chinese Yoga) mostly keeps me afloat, relatively sane and paddling in a direction of my own choice.  To be honest I have been studying and exploring this on and off for 40 years or so...  So if you give it a go don't expect instant miracles!

Best Wishes

Hi Rjat

Firstly I acknowledge that having been there it is difficult to imagine that one might get better - this tends to predispose one to further distress so if it helps to know from my perspective at least, been there done that, still do... BUT it can get better :-)

My way into resolving panic attacks was initially mainly through physical exercise.

Doing physical work whilst also listing to podcasts to keep my mind occupied...

Eventually I was/am able to tune into the physicality of it (if that makes sense?) and recognise what level of stress related "arousal" I am experiencing.

This physical "work around" for getting an appreciation of how close to the metaphorical edge my mental state was and what I was accustomed by experience to believe to be normal.

Eventually comes the realisation that one has a "working window" of stress tolerance that maybe somewhat narrower than one might prefer it to be and identify "triggers".  Above the window - hypervigilance and fight or flight.  , below the window - shutdown.

Adjusting stressors by "reasonable adjustments" of/from ones environment help to "stay in the window".  Great!  However I found that there is a risk of this of limiting ones experience such that life becomes very limited and one can become stigmatised socially.

What has taken me further in respect of "widening the window" (once some measure of getting the physical experience of "within the working window") there is then the greater possibility of doing the "psychological work" both cognitive and emotional - that I personally also experience as part of getting better.

Lots of different approaches and making it right for you is important.  Whichever a basic principle of learning how to do less to do more makes most logical sense to me.

These days for me Qi Kung (Chinese Yoga) mostly keeps me afloat, relatively sane and paddling in a direction of my own choice.  To be honest I have been studying and exploring this on and off for 40 years or so...  So if you give it a go don't expect instant miracles!

Best Wishes

thanjs Phased I really like the example you gave of the working window for stress and boredom. It’s a constant process of feeling overwhelmed or not challenged enough. I know it very well!

I was very happy for many years in a job that involved remote work with occasional travel. I was made redundant due to the sale of the company and decided to go into teaching. I think it was the reality of having no time to process my thoughts during the day.

You mentioned you do Qi Kung. I have a love for pranayama and breathwork exercises. That is my way of deregulating and coming into the now (yoga is great aswell). I didn’t realise how much I relied on it until I had back to back classes and no time to get my self together. That brought on panic attacks, leading to insomnia and rapidly declining mental health.

As someone who has potentially known you were autistic for longer than me. For me it is a relatively new realisation. Would you recommend accepting limitations and finding a balance in life or overcoming the limitations (social fatigue etc) and pushing on?

I’ve found that I do well in a lot of situations and it’s a battle with myself internally, more than an inability to perform tasks, if that makes sense?

I am trying to understand myself more and not ignoring these kind of things and self medicate! I want to be a better version of myself and contribute to society as much as I can! Thanks for the advice! I am going to the gym now to run on a treadmill and listen to a podcast!