Breathed through a panic attack

[Rainydaze]

I'm currently easing myself off anti-depressants which I had started taking about 3 years ago due to depression, anxiety and panic attacks. I'm doing it extremely slowly, reducing my intake by 5mg per month so as to help my brain get used to it. I've been learning a lot about the reptilian brain and the prefrontal cortex just recently (thank you, Bessel van der Kolk!) and it's really helping me to understand what is happening in my brain when something triggers me into panic mode, and how important it is to self-soothe and try to keep my breathing calm. I'll be confronted with feelings of panic more as I come off the anti-depressants and I'm hoping that with the coping mechanisms I've been developing over the years that I can learn to take the sting out of them and feel more in control without medication.

The other day at work my boss caught me off guard and queried something, which turned out to be a human error I had made. Of course, my amygdala registered this as a threat from an authority figure and kicked off into fight or flight mode, triggering flushing, tense muscles, mouth dryness and tears behind my eyes. Amazingly though, I recognised what was happening and knew that my best option was to breathe through it. I made a conscious choice to attempt to untense my body, regulate my breathing and speak kindly to myself and within a couple of minutes it had passed! I couldn't believe how much more in control I felt compared to years ago when this first started happening.

I'm not shaming myself either for being so obviously distressed in front of my boss because none of this is my fault and I can't control my amygdala or other people's reactions. I've only just started to understand what's happening in my brain myself, so I can hardly expect other people to immediately understand! I can only control my own reaction to it and to continue self-care and coping techniques. 

And with that, it's time for yoga. 

[Snowdrop]

Well done! That's huge!

[Not Alone]

Great job dealing with the panic and not shaming yourself! 

[sanmagic7]

 

[Blueberry]

 

[Rainydaze]

Thank you all.