A difficult week - suggestions & support appreciated

[Alex.a.]

Hi, I hope this is the right place for my problem.  I know this is long, because I included background, but I would really appreciate any suggestions or support anyone could offer.

I'm 19 years old and I had my first panic attack just over a year ago.  I only had a couple after that, which were never that serious and passed fairly quickly.  Until September of this year, after I gave blood.  I passed out at the clinic and have had a fear ever of fainting in public ever since.  When I go out, the smallest things (not having a full meal, feeling warm) trigger weakness and light-headedness.  It was always scary but I was beginning to deal with it well enough and these feelings were even becoming less frequent.  

Very recently (last Wednesday), my symptoms became much worse.  Along with weakness and a fear of passing out, I've been feeling numbness all over, slight nausea, and extreme fear of going crazy or having severe physical illness. I talked to my family about it, as I began to get quite concerned.  I also had a slight fever and was developing a sore throat (still the case).  There is a lot going around right now and I began to think that I was just getting the flu (in combination with anxiety).  I rested and drank lots of fluids and I feel about the same.  Is it possible that the fever & sore throat could be related to my anxiety?   I only really feel unable to function normally when my anxiety kicks in.  Which is pretty much whenever I leave the house alone.

I have an appointment with my doctor one week from now and I'm trying to figure out how I am going to deal with this until then.  

I have an extremely stressful week at school with two midterms and a paper due.  I am not concerned about the mid-terms themselves so much as the possibility of having a panic attack while I am writing them.  My agoraphobia is very bad lately, I begin to panic as soon as I'm in an environment I cannot easily leave (classroom, bus, etc.).  I always have to have an escape route.  So I am unsure of what to do.  I am a good student and my marks are important to me.  I have studied and I feel prepared to take them, however I am very concerned that my anxiety symptoms are going to interfere.   I know that this worrying will only make it happen, but I don't know what to do.  If I try to ignore it and relax but I can't control it, then as soon as I write my name on the exam there is no turning back.

I had pretty bad anxiety as soon as I left my house this morning.  I forced myself to push through and make it through my class.  It was difficult.  But I made it through and even felt significantly better afterward.  However, this didn't last and I had some minor anxiety on the way home.  I am feeling better now, though not fantastic.

I also have a date this Friday which I really do not want to miss because of anxiety.  I usually do not get my anxiety attacks when I am out socially, especially when drinking is involved, however the increased severity makes me worry that I would be able to do this either.

Does anyone have suggestions for relaxation techniques?  I plan on starting therapy as soon as I can, but after my doctor's appointment.  

Has anyone experienced an anxiety attack during an exam?  I always feel a little excessively nervous but have never had anxiety attack symptoms during or before a test.  If this has happened to you, what do you do?

Really, any suggestions would be fantastic.

This is my first post but seems too specific for an introduction. I look forward to meeting everyone here - reading some of the posts has already helped subside some of my fears.

[ecko23]

You can try breathing in youre nose for 2 second then exhaling for 4 secs..It kind of takes youre mind off other things and helps you relax just make sure you count to youre self in youre head..I got my panic disorder when I was 19 From using cocaine and marijuana..So I also used to self medicate by drinking..But beleive that will evetually make it worse specially the next day..I know from experience. I had one of my worst attacks ever when I was hungover..Now I dont drink anymore cause of that..Maybe you should talk to youre dr about gettin on a benzo for awhile.They are the best meds for anxiety but they are addicting so only take them as prescribed or as needed.Yes they are a really safe drug just addicting like I said..

[sixpack]

it does seem you have some classic anxiety going on.    and anxiety can really do a number on you.  Regarding a temp and sore throat---hmmm anxiety can be a part of the prob.  It can make an illness last longer for instance.  And my eldest, who is disabled, when she gets very anxious etc, she can raise her temp a bit.


Here are some things to help get you on the road. (yeah I"ve posted this before, but it is helpful  )

1. Therapy---meds if you and your doctor feel it is appropriate---everybody is different on this issue.
2. self-help books--lots of good stuff out there these days    Some folks around here, I'm sure will have some suggestions of books.
3.  Exercise---even if you don't want to.  At first you are likely to feel miserable and panicky feelings are likely to bubble up OR rush at you.  It is BEASTY (your anxious overthinking) causing this.  But do it anyway.
4.  Eat a healthy diet.  This helps on all kinds areas of your life.
5.  Forums often have helpful advice.
6.  Hobbies--anything that completely immerses you in it and keeps you occupied.  This helps because eventually you'll get snippets of time when you feel good.  These are teaching moments cuz then you know it is anxiety mucking with you.  After a while those snippets turn to days, hours etc.
7.  Don't pity yourself.  You can take your life back.  Don't compare your 'pre anxiety' life to your new life.  As we experience life, we change.  Having anxiety will impact your life just like all life experiences do.  But that isn't necessarily a bad thing.  Even once you are on the road to recovery, you will have a 'new' normal but that doesn't mean you aren't happy and fulfilled

[eduk8or]

Alex.a.

You can do anything with anxiety that you can do without it, it just makes it more uncomfortable, that's all.  Anxiety is not going to hurt you or kill you.  It can make you feel yucky, that's for sure, but as you said, when you pushed through it, you felt better.  There are lots of guided relaxation CDs out there.  You can find them at the library or on amazon.com.  Ecko's suggestion of doing deep breathing is a good one. Belly breathing is very relaxing and helps untense your muscles.  Do not skip your date.  You will regret it and I'm sure you will be fine when you're out.  My anxiety is always better when I am around people instead of being by myself thinking about it.  If you panic during your exams, just do some breathing and try to stay focused on the topic and finish.  Getting up and running away from it won't help cuz guess what?  You take your anxiety with you.  Try to accept the feelings for what they are (anxiety) and don't add more fear to them.  Just keep telling yourself it will pass (cuz it will) and finish your exams.  Once you get in to see a therapist, I am sure they will give you more suggestions, but for now you have to realize you really are in control even if it doesn't feel like it at times.

[Alex.a.]

Thank you, I appreciate the advice.

eduk8or - You're completely right about just having to face it.  Thanks for laying it out like that, I knew that I had to but still wanted to find some way to avoid the anxiety.

I have tried the deep breathing but hasn't seemed to work that well.  Probably because I get impatient with it before relaxation sinks in.

[BraveBrian]

That's really a difficult situation and I can imagine how tough this is for you. My advice would be going out and train the situations you have problems with. I don't know if it works for you but avoiding uncomfortable situations is normally increasing anxiety. You can learn to deal with your anxiety and find ways to fight it. 

[shelly100]

no how you feel this how mine started 3 years ago ,the fear of fainting is awful but the way iv dealt with it is to remind my self i have not fainted since and its the anxity that is causeing the lighthead, just anthor symtom the more u give the feeling creadit the longer it will stay with u ,best of luck 

[Warbirdwf]

Avoidance fuels anxiety. I read that somewhere and it's absolutely correct. GO on your date and have a good time. I also agree with the persons statement about alcohol. Three of the worst days of anxiety I've experienced where after a heavy night of drinking coupled w/only a few hours sleep. WOW...I can get chills think about how anxiety ridden I was...YUK!

Give the diaphram breathing another chance. When I get anxious now or have anxious thoughts, I start breathing in through my nose getting the air in the bottom of the lungs. Your stomach should be sticking out when your done. Do this ten times. Count to 3 as your breath in and then to 3 when your breath out. Really insure you empty all the air out! Usually when I do this exercise, I only make it to 5 and I feel better.