I agree the search for why can be a distraction, but trauma therapy has also been helpful for me. Through exposure therapy I realized that all my fear and anxiety can be traced to shame about having needs, about being seen and heard. This came through a very emotionally sick mother.
I personally found that nervous system regulation tools are very helpful when in panic. You just for example tap different parts of your face, lightly pull your ear, stroke your arms or hold your thumb for a couple of seconds- only to name a few- and it relaxes you very quickly. The more you practice the better they work.
Watching from California. Our kiddos are the same age. Been dealing w this for over 20 years. Excited to hear what you got to say. Commented in the beginning of the video so I didn’t forget to comment once it was done ❤
Just found you recently after finding out there was a name to what i was dealing with. Started 3 years ago after having debilitating anxiety and panic attacks. Anxiety has gotten slightly better however im afraid that if i leave my home ill have a panic attack. Also wondering if you've dealt with sleep issues or insomnia at any point? I developed insomnia 3years ago as well and currently working with a functional nurse practitioner who specializes in sleep. Also found out recently that we are being exposed to mold in our home, which can be contributing to a lot of my health issues. Thank you for sharing this ❤️
Personally, I don’t see distraction as a coping mechanism. What were you doing before agoraphobia, how were you calm? By not thinking about panic or fear. You never focused on it. So by being busy or preoccupied with other things, you don’t think about it. You learn to not think about panic so much.
For sure - I agree with your point! I meant more distraction in the sense of control - for example, always having to do X Y or Z to cope. That’s when distraction can be harmful, in my opinion, it becomes another way to control the discomfort. But distraction in the sense of just general stuff that takes your mind off the thoughts - great!
I missed the live so wasn't able to post a question but I'd really like to know how to not view panic attacks as traumatic in themselves - every time I've stayed in a panic attack and let it happen, it would just end up being a very intense traumatic experience where my whole body will sieze up to the point where I can't move my limbs and I won't be able to speak (or if I try my tongue will be too numb to form intelligible words). I really want to stay in a panic attack but I have proper PTSD from those times where I have, which then fuels more panic and sets me back significantly to the point where I need to build up my confidence to go outside or to x place all over again. Any tips on how to deal with this would be really greatly appreciated! ❤
I think - this is going to sound like me repeating myself a lot, so stay with me - that perhaps something helpful for you would be to approach bodily sensations from a container outside of a panic attack. There are many ways that we can physically 'mimic' a panic attack in environments that are safe and supportive, and give us a way to physically move through the sensations, which will then allow us the body memory of holding open and surrendering to intense sensation. This means that when we do experience a panic attack, we are more practiced at staying open and surrendering without the memory of trauma and overwhelm, because we have that new body memory to call on, if that makes sense. What this would look like would be beginning to practice different forms of body therapy or just physical movement in general. For example, somatic therapy, or running, boxing, weights, martial arts, hiking, yoga (yin especially), pilates, dance...there are endless ways you can move your body. Practicing these may seem completely unrelated to panic, but what will happen is that you will experience the same sort of physical sensations (adrenaline release/hormones rushing around, sense of exertion, muscle contraction and release, fascia release, etc) that you would in a panic attack, but in a safe and supportive way. Please keep in mind I'm not an expert or a therapist, so take this advice with a rather large grain of salt, but these are practices that most definitely helped me to learn to surrender to panic attacks and to not experience them as traumatic in the same ways I used to.
I agree the search for why can be a distraction, but trauma therapy has also been helpful for me. Through exposure therapy I realized that all my fear and anxiety can be traced to shame about having needs, about being seen and heard. This came through a very emotionally sick mother.
I personally found that nervous system regulation tools are very helpful when in panic. You just for example tap different parts of your face, lightly pull your ear, stroke your arms or hold your thumb for a couple of seconds- only to name a few- and it relaxes you very quickly. The more you practice the better they work.
Watching from California. Our kiddos are the same age. Been dealing w this for over 20 years. Excited to hear what you got to say. Commented in the beginning of the video so I didn’t forget to comment once it was done ❤
Thanks Allie! I hope you enjoyed it.
Just found you recently after finding out there was a name to what i was dealing with. Started 3 years ago after having debilitating anxiety and panic attacks. Anxiety has gotten slightly better however im afraid that if i leave my home ill have a panic attack. Also wondering if you've dealt with sleep issues or insomnia at any point? I developed insomnia 3years ago as well and currently working with a functional nurse practitioner who specializes in sleep. Also found out recently that we are being exposed to mold in our home, which can be contributing to a lot of my health issues. Thank you for sharing this ❤️
Personally, I don’t see distraction as a coping mechanism. What were you doing before agoraphobia, how were you calm? By not thinking about panic or fear. You never focused on it. So by being busy or preoccupied with other things, you don’t think about it. You learn to not think about panic so much.
For sure - I agree with your point! I meant more distraction in the sense of control - for example, always having to do X Y or Z to cope. That’s when distraction can be harmful, in my opinion, it becomes another way to control the discomfort. But distraction in the sense of just general stuff that takes your mind off the thoughts - great!
@@LaurenRose. absolutely now I get your point❤️
Thank you ❤
You're welcome 😊
I missed the live so wasn't able to post a question but I'd really like to know how to not view panic attacks as traumatic in themselves - every time I've stayed in a panic attack and let it happen, it would just end up being a very intense traumatic experience where my whole body will sieze up to the point where I can't move my limbs and I won't be able to speak (or if I try my tongue will be too numb to form intelligible words). I really want to stay in a panic attack but I have proper PTSD from those times where I have, which then fuels more panic and sets me back significantly to the point where I need to build up my confidence to go outside or to x place all over again. Any tips on how to deal with this would be really greatly appreciated! ❤
I think - this is going to sound like me repeating myself a lot, so stay with me - that perhaps something helpful for you would be to approach bodily sensations from a container outside of a panic attack. There are many ways that we can physically 'mimic' a panic attack in environments that are safe and supportive, and give us a way to physically move through the sensations, which will then allow us the body memory of holding open and surrendering to intense sensation. This means that when we do experience a panic attack, we are more practiced at staying open and surrendering without the memory of trauma and overwhelm, because we have that new body memory to call on, if that makes sense. What this would look like would be beginning to practice different forms of body therapy or just physical movement in general. For example, somatic therapy, or running, boxing, weights, martial arts, hiking, yoga (yin especially), pilates, dance...there are endless ways you can move your body. Practicing these may seem completely unrelated to panic, but what will happen is that you will experience the same sort of physical sensations (adrenaline release/hormones rushing around, sense of exertion, muscle contraction and release, fascia release, etc) that you would in a panic attack, but in a safe and supportive way. Please keep in mind I'm not an expert or a therapist, so take this advice with a rather large grain of salt, but these are practices that most definitely helped me to learn to surrender to panic attacks and to not experience them as traumatic in the same ways I used to.
@@LaurenRose. This is really great advice, thanks so much for taking the time to reply!