I highlighted last month in my blog how panic can affect us and is a common expression of overwhelming anxiety. I mentioned that I’d been working with someone recently who suffered with this and she was willing to share her experience so that we can learn more and know that whatever we feel a problem shared is a problem halved.
1. What led to you seeking help?
I suffered with panic attacks on and off for about 10 months before I reached out for help. The final one that caused me to get some help was very detrimental to my ability to live day to day. I was panicking in any given scenario and they would happen when I least expected it. Including at work and at home.
2. Describe your experience of panic.
My panic attacks were a sense of intense claustrophobia and being out of control. Initially starting on only trains (where I had my first panic attack) I was unable to be on a train as I told myself “I couldn’t get off”. I would get hot, my heart would race and a wave of fight or flight would appear instantly. I avoided the situation for months. When I had my most recent panic attack it caused me to feel out of control of everything. Where I was, who I was with, what I ate. I would panic on the idea that I was “trapped” and my brain would not rationalise very reasonable situations.
3. How was it affecting your life – what was difficult?
The panic sensations impacted my life hugely. I was unable to spend time with people I loved due to the fear of maybe having a panic attack. I was struggling at work and it impacted myself and the people around me hugely. It was hard to live day to day as the idea of maybe having a panic attack overtook any daily activities.
4. How did you get on with the treatment using CBT?
CBT has been incredibly helpful in managing my thoughts during moments of panic. When I start to feel overwhelmed, one of the key techniques I’ve learned is to pause and really assess the situation from a rational perspective. CBT encourages me to challenge my automatic, often irrational thoughts, and break down the situation logically. By asking myself questions like, ‘What’s the evidence for this fear?’ or ‘Is this thought based on facts or assumptions?’ I’ve been able to see that many of my worries are not as urgent or catastrophic as they feel in the moment. This shift in mindset helps me step back, calm my mind, and regain control. Over time, I’ve found that this approach not only reduces my anxiety but also helps me stay grounded, even in stressful situations.
5. What is the thing that helped you most?
The thing that helped me the most was tapping into my thoughts and going over and over a future situation while assessing my anxious thoughts. I would go through each of the situations that could possibly cause a panic attack and assess the situation with a reasonable thought process before it happened. It helped me to get on my 17.5 hour flight back home. I went through the whole process before it happened with Carrie and we spoke about each possible scenario.
6. What have you learned that you think might help others with panic?
I’ve learnt through this process that CBT is a great option for overcoming panic attacks. The process really makes you go through it to get out of it which I think is a great tool to learn. I’ve learnt that the brain is extremely powerful. Although the panic sensation comes with physical symptoms meaning it can trick the mind into thinking the feeling is difficult to overcome. It is not, once you start to use the brain in a positive and knowledgeable way it becomes easier to rationalise situations. I truly think CBT is one of the most powerful tools when going through this healing process.
