Years of constant Anxiety leading to Panic attacks

Definitely, I'm dealing with anxiety and intrusive thoughts

I feel like this often. But sometimes I have to remember that the “panic” I’m experiencing will do nothing for me IF there is actually something wrong with me in that moment (which there usually isn’t). I will get extremely anxious and panicked from a minor headache and my heart rate will sky rocket which makes me feel like I’m gonna faint! I totally understand what you’re going through. I’m trying to find out how to handle it but the only way I can calm myself down is by asking “what would panicking even do to help me rn”.

100% this was me before Zoloft and ERP therapy. I used to have panic attacks every night. I slowly learned to manage them in with the help of Claire Weeks book Hope and Help for Your Nerves. It’s a bit outdated but the principles still work. I went from daily panic attacks to a few times a year. Then I had a flare up and tried Zoloft (I was deathly afraid of medicine but had hit a low where I was willing to try anything) and honestly since finding the right dose I haven’t had a proper panic attack in years. I like to think of it as medication lowered the difficulty level so I could go on this epic ERP adventure where I learned my true inner strength. I’m a gamer lol. It helped me to frame ERP exercises as challenges on the way to my OCD boss fight. I know you have that same inner strength too, OCD is just trying to tell you otherwise. You’ve got this!

This was me when my anxiety and panic first started. Spent a whole year not believing doctors or anyone for that matter. I was CONVINCED I was dying. I promise it gets better. I was terrified or drinking, caffeine, cardio, adderall, and just anything that would alter my internal. I defeated this by meditating and just doing things scared. I slowly introduced caffeine, started smoking weed slightly, challenged every thought I had with an action. If I thought I was having a panic attack, I would go for a walk or run to challenge myself to have a heart attack. It never happened and while doing that, I proved to myself that I my scared little heathen brain was wrong. I know right now, it sounds impossible to do but when you defeated your first internal thought, it’ll change you. Now that I don’t struggle with this or ocd much, I have incorporated that thought process in everything that I do and want to do for my own life. I gotten so far and experienced so many great things because of this. Side note: this was all before therapy.

I believe staying busy can really help. Sometimes keeping yourself occupied with meaningful work or even small tasks can stop your mind from spiraling into anxiety. Idleness gives room for overthinking so staying engaged can make a real difference.