Jen,

I had a feeling that this was building up for you, but hoped that the storm might pass.

This is panic disorder with generalised anxiety, just the same as I have. I know what this is like.

The thing now is to deal with the immediate symptom. The symptom is 'feeling horrible' and being terrified that it will get worse. That's what we have to deal with.

It doesn't always help to think about safe places. I know you are afraid that your safe place will let you down and the panic will chase you in there as well. I know all the fears that you have.

Jen, this is a job of work. You have to go back to your strategies and work them until the wave passes. Clutching at things doesn't help for me, I know I have to face down the panic on my own, slowly and surely, one breath at a time.

There is one strategy that you can use in a hard time. It works. If you can get someone to breath with you, slow and sure. No talking, just sit quietly and breath together. Let the breathing settle in like you are walking in step with another person. Maybe you could hold hands. I had a person who did this with me, and I'll never forget how well it worked.
Talking is not always the way to deal with the physical symptom of panic, just allowing yourself to feel that your body is not 'all' panic, can help you to come down again.

Believe me, the pit is not bottomless, it's just hard when we are having to deal with it. It won't defeat you.

Slow and sure.

Calm thoughts, M