I had a panic attack today over nothing. I just get anxiety. The feeling just washes over me. I take meds but I accidentally forgot to take them today. BIG OOPS!!
I went to work and was feeling kind of off but couldn’t put my finger on it. An hour went by and I was feeling so on edge like the world was ending. I went to my bag to take my meds and realized they weren’t in my bag-I went to the bathroom and started breathing fast. When I try to calm myself down, it only gets worse cos now im actively thinking about how anxious I am. I just so anxious sometimes my stomach hurts. It feels like my stomach is doing flips and tightening into knots. Today was such a chill day like there’s nothing to get anxious about !!! I have no control over anxiety. I ALWAYS always always ALWAYS feel this feeling if I don’t take my meds. I don’t know what’s wrong with me. My body is just constantly on edge anxious. Im anxious about being anxious. 
For the longest time my family didn’t believe me. They didn’t believe that I felt anxious 100% of the time even thought they have experienced me going thru a panic attack. They just thought I was being dramatic. I would have to apologize for them pushing me into an attack.
The meds do work but does anyone have any recommendations for alternatives?? Or how to calm yourself down. I would love to hear any advice on how to get out of your head and deescalate yourself from a panic attack.
I know how panic attacks feel. They are awful. Mine were most likely caused by my substance abuse because they ceased after I quit. I always hear to just acknowledge the attack, label it, and don't try to fight it. Let it do it's thing. Let those around you know what's going on. I know how hard it is, because it feels like it won't stop, that you're going crazy, and/or feeling like you might be having a heart attack. And let those around you know what's going on.
Free floating anxiety and panic attacks effing SUUCK. So sorry it’s such a constant for you!
I have found breathing exercises and EFT (tapping) to be super helpful during those times. Here’s a breathing exercise I use:
Inhale for a count of 4. Exhale slowly for a count of 6-8. Keep repeating until you start to feel yourself coming away from the edge.
There’s loads of videos on YouTube about how to do EFT. Here’s some words that I use that I find helpful:
“Even though my body feels out of control right now
Even though my heart is racing wildly
Even though my mind is racing and crazy
I know that I am safe in this moment
I know that I am worthy of feeling better
I deeply and truly love and accept myself”
That last line honestly took me a loooong time to start to believe. In fact, I cried the first time I tried to say it out loud. But, I kept at it, and it’s just starting to sink in.
I hope this helps!?
I understand! I was to the point of not being able to leave my house for almost a year! What Steven said I agree with 
as far as the don't try to fight it! Accept it...realize it will pass. Anytime I tried to fight or stop that feeling I only gave it more strength. Personally being in a horrible marriage was no doubt most of the cause since after divorce I could breathe again! Whatever it is your body is trying to tell you just try to listen. I took everything under the sun the doctors would throw at me. Just a band-aid on a deep festering wound that ultimately didn't help me. I've been off all meds over a decade...mindfulness helps me. Live in the here and now best we can 
no1 can understand what yr going through unless they have been there. Solitude helps me...go sit by the river...drive in the country...be alone w god/nature whenever possible
I feel like I could have written your post. I am so sorry you have to live this experience. Anxiety is why I started drinking in the first place, it was the first thing I found to give me relief because no one ever believed me either, the couple that did could not understand and I didn't know how to really explain it in the first place since I've had it for as long as I can remember. Drinking obviously makes it worse. I haven't found a quick fix other than my emergency meds. But I do find that constantly focusing on calming activities and things that calm my nervous system helps in the long run. It's a lot of work, and feels like a full time job, but when I committed to these practices and stopped drinking (I had over 300 days before I relapsed) I can honestly say I was hardly feeling anxiety anymore and definitely not on the daily. For me, meditation, breathing exercises, daily walks and yoga help tremendously. I also stopped drinking coffee and that helped a lot too. I can have caffeine in tea fine, but not coffee 
another thing I do is constantly try to practice gratitude. Even if I can't come up with something, I'll be like I'm so grateful that my left foot doesn't hurt and just try to feel thankful that one thing is okay even if it feels stupid. Also, sticking to a pretty strict routine. If I feel chaotic in my day, the anxiety gets worse.
There’s so much wisdom, experience, and compassion in the above replies. The only thing I would add is that I suggest you practice all of these techniques on a regular basis, so that when the anxiety hits you will feel more comfortable and confident that this really helps. Getting outside with Mother Nature if possible is huge for me. I naturally want to isolate and sit in the dark, but I push myself to get outside and put my bare feet on Mother Earth. This grounds me. Living in a warm climate helps… Feel better
Regular exercise
Meditation
Breathing exercises
Practicing the 12 steps
Worst feeling ever. I currently do not take any meds so I just ride out the storm ….. will look into meds next month because they just come out of nowhere and I’m tired
Very well said for with 3 months Steven !! That's amazing!!
Keep it up!!
i understand what your saying BUT it doesn’t matter how many breathes I take no matter how mindful the feeling is ALWAYS there. If i’m not meditating my stomach is in so much pain from the amount of anxiety. I don’t know why my body just is anxious 24/7.
it doesn’t matter how many months we have for things to be well said 
I do all these… i don’t think you get it.. 24/7 ALL THE TIME ALWAYS ALWAYS ANXIOUS.
I do all these already.. I have tried every breathing technique, yoga, mindfulness, exercise everyday, get out in nature.. I FEEL ANXIOUS 24/7. I wake up every day with the worse anxiety until I take my medication and im still anxious until I take my second dose of the day. The anxiety DOES NOT go away.
That is not what I meant I just meant for him to keep going and he is exactly where he is where he is supposed to be, as we all are.
I don’t drink caffeine. I exercise daily. I meditate and do ya go daily. I am a super optimistic grateful person. I still have anxiety. I started using for fun and kept going because I wanted to drown out the anxiety. Im the opposite- My anxiety goes away when I use certain drugs. Blues are the ultimate hug. I loved nodding off into oblivion. Now sober, the anxiety is raging- the ONLY thing that makes it go away is my medication. If i wasn’t on meds I would have gone back to using. It does make me feel better that others can relate….. I hope you have a peaceful day 
I get it. I take seroquel and hydroxyzine and gabapentin. I still wake up with anxiety every morning but at least by the second dose of the day I feel peace. Thanks for sharing I appreciate your words
I appreciate your words but im an honest straight coward person but no of what you said helps. Trust my I have watched tons of youtube videos. Done tons of different breathing exercises, yoga, mindfulness meditation. Exercise everyday. When I wasn’t in meditation I just learn to ignore the feeling. It’s there 24/7. My stomach in knots- it’s so bad that I give myself stomach issues. When I took seroquel for the first time, it blew my mind. My stomach finally wasn’t in pain. I could genuinely smile. I just know one day I won’t be able to take it anymore. Like I don’t want to be on medication forever. I just dread the day it comes. Anyways, thanks for sharing it helps me knowing i’m not alone. I hope you have a peaceful day
Maybe learn how to put a sentence together..it sounds like you are belittling him. “very well said jenny for 1 year and 4 months jenny!!” because you couldn’t have said that if you didn’t have that much sober time jenny. That’s amazing !!! that you can say that very well said for 1 year and 4 months!!! wow keep up the very well said post for only having 1 year and 4 months. That’s amazing!!
It feels hopeless, I know. I hope you find relief at some point. Anxiety is vicious, it's so freaking physical which most people don't understand and the more worried and anxious you get about having an attack the worse the anxiety gets. I didn't leave my house for 6 months, didn't drive a car for 2 years, I avoided most life situations until my thirties. I'm sorry I can't offer more, only comradery that you're not alone.
Thanks for sharing your story. I totally understand hating going out in public. I like wearing sunglasses while i’m out so people can not see my eyes lol like i’m hiding. Your post tho made me realize maybe I’m stronger than I think cos I go out in public almost everyday and driving when I think about it gets rid of anxiety a little. There’s so much to focus on while driving that it’s hard to focus on the anxiety if that makes sense. I appreciate your words and your not alone either. You got a sober friend in me !! 