Constant anxiety and bouts of pure panic

I don't know how to handle this anymore. It's just getting worse and I'm making the situations worse with my actions. I've had 3 full blown panic attacks in less than 24 hours and extreme anxiety in between. My psychiatrist is only available once a month in my area and I'm not sure med tweaks will fix it anyway (I don't take anti-anxiety meds and I'd really rather not).


I wrote to my therapist about how I'm feeling and I'm hoping to hear back soon. I really am at my wits end. I cannot continue to live like this in constant panic and fear. I just f*cking can't! This constant state of emotional turmoil is torture and beyond my capabilities of dealing with.


Any advice would be appreciated.

Sorry you're dealing with this.

Are there any specific triggers that led to these panic attacks? What about your stress levels?

I've found that it's important to be able to identify triggers. Of course treating the symptoms is important too, but in order to successfully cope with situations, we must analyze them and find specific patterns, then devise solutions or techniques for handling them. It's a multi step process and it is by no means easy, but it can be done with time and effort. Of course, it definitely sounds like you are putting in a lot of effort to remain calm, so maybe have your therapist help guide that effort for you?

I don't want to get too personal with it -- but the stressors and triggers are at both home and work, and interconnect. Work issues relate to at home issues, which in turn affect work issues. Then that exacerbates home problems by the work issues... you get the idea. The whole situation isn't ideal but both living situation and the necessity of this job isn't changing anytime soon. No one understands how all this is affecting me and they just dismiss me because "it should be easy". I left work early yesterday from the panic attack and sat in my car for 4 hours in the parking lot until my shift was over before coming home because I didn't want to listen to a non-ending lecture about how I am stupid for leaving work and how I will lose my job and all that (not a real probability, but that's what I'll hear -- words to put fear and doubt into my head and heart). So when I'm not having a panic attack I have extreme anxiety and really high stress. It's crippling.

@MarcusAurelius I've had panic attacks - with pounding heart, racing thoughts, that seem like they'll go on forever. I get to where I am catastrophizing and freaking myself out. I can't imagine 4 hours + of that! Did anybody come check on you while you were in the car?? I once was hearing voices at work and tried to tell my supervisor but I couldnt go home. I had to have my stepdad come follow me the 1/2 hour home. Work was clueless. I hope you arent in trouble.

I have been having anxiety from work bleeding over to basically all the time , I hear your pain , I am on meds and have xanex for the really bad times . . . and still it is tough . . . maybe you could contact your reqular Dr. , I know you don't want to but maybe a med short term would not be so bad . . . sorry no better advice . . . ever want to talk just pm me . . . best wishes . . . hope you find a handle on this . . .

I'm sorry you're having such a rough time, Marcus. Could you get accommodations at work so that it's not so stressful? I'm here if you want to PM me.

I do know what this feels like while working and having a family and just doing day to day for years on end sometimes. I do use antianxiety medication, it was a last resort after years of no meds But I would recommend pushing yourself to do other things first if you haven't---like daily exercise, yoga, meditation (seems impossible at first) and repetitious soothing activities. But, if you use meds it can be a big help done right---used as needed and quick acting, taken the moment the feeling comes on or, if you know it will (eg: I noticed that when I am susceptible certain places will trigger panic---like department stores, supermarkets---not a problem when I am having a calm period---it is like a trigger when my resistance is low if that makes any sense) take it beforehand. Best of luck and hang in there. It can get better

Sorry to hear about all your stress at work and home. Is there a quiet place or activity that can give some respite? A walk out in nature? Guided imagery of a place you can imagine it it is calm and relaxed?

Although your situations at work and home remain the same, it may be possible to work on ways to reduce the stress they place on you through stress reduction tools. Harvard Health has some (Six relaxation techniques to reduce stress - Harvard Health). An Internet search for "stress reduction" may reveal ones that appeal most to you and that you can practice.

I practice stress reduction ways daily, even when I am not particularly stressed to have them ready when I am.

Living just one day at a time, and if that is too much, one hour or one breath time helps reduce the stress for me, too.

Take care and I hope things work out well for you!