How to cope with panic attacks, intermittent mood swings, and their impact on sleep?

Dear Question Owner, After reviewing your description, I empathize with your feelings of helplessness, confusion, and stress. I would like to offer you a warm embrace if you would find that comforting.

1.

Those suffering from anxiety and depression tend to focus on their own physical discomfort and pain, which can be perceived as a unique form of fear of death. Additionally, they often exhibit paranoid tendencies, viewing matters in starkly dichotomous terms and lacking the flexibility to adapt their perceptions. It is recommended that individuals with these conditions invest time in reading (The Power of Self-Growth) and, if possible, listening to it.

2.

In the event of a panic attack, it is recommended to engage in abdominal breathing or observe one's breathing patterns and silently repeat the following:

Such physical reactions are merely a manifestation of nervousness. There is no imminent threat to one's life, and therefore no cause for concern.

One's thoughts are not necessarily factual; they may be misleading. It is therefore unwise to accept them unquestioningly.

Fear is a transient phenomenon; it is not beneficial to reject it, as this will merely prolong its existence. The optimal course of action is to go with the flow and wait and see.

One may attempt this approach for a limited period and observe the results.

3.

My colleague suffers from anxiety. She reports experiencing panic attacks, having sought medical attention, and consulting with a psychologist. Additionally, she has engaged with Xuan's (anxiety disorder self-help) Himalayan language. I will present her account, which illustrates the efficacy of this approach in promoting relaxation and reducing distress.

4.

Awareness represents the initial stage of change. By observing your current state, you have initiated the process of eliminating this concern.

I extend my sincerest congratulations on your considerable achievements. It is my hope that my contribution has proved both helpful and inspirational.

Hello, question owner!

Panic attacks are caused by prolonged high stress, and they're a relatively common mental illness. But there's no need to worry! Panic attacks often make patients extremely sensitive, worried, and afraid, which has a great impact on daily life and work. But there are ways to mitigate the effects of panic attacks!

There are so many fascinating causes of panic disorder! They're related to physical, psychological, and social factors.

First of all, some patients have certain specific physical characteristics that are absolutely fascinating! For example, this patient has a relatively sensitive autonomic nervous system. When he experiences some stress, he will have a reaction in the autonomic nervous system. This is a physiological characteristic that is truly intriguing!

In addition, from a psychological perspective, there is a possibility that he experienced or witnessed the death of a relative or friend at an early age, or perhaps he experienced a relatively major accident. During this process, he either directly or indirectly saw someone have a heart attack, or the process of this kind of physical illness leading to death, and this left a very terrifying impression on him. Then, in certain specific situations afterwards, it would be triggered. The patient's intense focus on his body caused some very normal physiological signals to be mistaken for illness, and then the whole person began to worry and feel anxious. This is an excellent example of how our minds work!

In fact, each of us may experience some shortness of breath, such as when we haven't exercised for a long time and suddenly start jogging, or when we climb stairs. At this time, we will all experience palpitations, a rapid heartbeat, and shortness of breath. However, the patient interprets these normal signals as a sign of a heart attack. At this time, the "tragic experience" witnessed and hidden in the subconscious is triggered.

And then, the more you think about it, the more you fear, which in turn triggers more fear, which may then activate more autonomic nervous system responses, thus creating a cycle of panic.

So, let's dive in and see how we can mitigate this attack!

1. First, the questioner said that last year, the pressure of the doctoral program was great in all aspects and progress was slow. A series of unfortunate events and quarrels with the advisor began in October. This is the stimulus.

And panic attacks, anxiety—it's so important to reduce their impact! There are lots of ways to do this. One is through progressive muscle relaxation training, which can help you relax your whole body. From a psychoanalytic point of view, there's a deep-seated fear of death.

2. Get moving! You'll be amazed at how much it can help. Try to exercise at least three times a week to reduce the risk of panic attacks and symptoms.

Exercise is a fantastic way to improve your heart rate, promote brain activity, and boost your positive emotions! Try some more energetic aerobic exercises, such as jogging, cycling, swimming, or these awesome sports!

If you take medication, you can take anti-anxiety medication to control your anxiety, and you'll be free from panic attacks! However, medication may have some side effects. In addition to medication, anxiety can be reduced by psychological counseling, exercise, progressive muscle relaxation, etc., which can all reduce anxiety. First go to the hospital for an assessment and diagnosis, and then decide for yourself whether to take medication or psychological treatment. Of course, if it is serious, medication + psychological assistance is better. The premise is that you must be assessed and diagnosed by a professional!

Wishing you all the best!

Hello!

You've been under a lot of stress for a long time. This has caused physical discomfort when you've had unhappy events. It got better, but now you have night terrors again, which makes you very anxious. I'm here for you.

A panic attack is when you feel suddenly very anxious and out of control for about 15 minutes. They can happen for no reason or in any situation.

Most patients worry about having another attack during the intervals after repeated panic attacks.

I don't know if the questioner has been diagnosed. You don't need to be so nervous. Your anxiety is acute.

Since the symptoms have appeared, there are three main ways to deal with them:

1. Don't resist. Accept the situation. It's all part of your life.

Accept it, but don't fight it.

2. Go with the flow. Guide things, but don't force them.

3. Make things better. Do things that make you feel good.

Add your old hobbies to your schedule. Add a fitness plan. Read more. Go outside more.

Start changing your mindset and make a plan. You'll see a difference over time.

These are just ideas. I hope they help.

Hello!

I'm really lucky to be able to give you some advice.

From what you've told me, it's clear you have a good understanding of your mental health. I can see that your struggles are largely due to the immense pressure of being in a doctoral program. It can be really tough to study for a doctorate remotely, and sometimes it feels so lonely that it's hard to cope with the pressure and negative emotions. I'm here to support you through this, and we can work together to find ways to manage your emotions and keep you safe.

It's so unfortunate that you had an argument with your supervisor about your doctoral studies and ended up going to the emergency room three times in a row, once for a headache and twice for heart palpitations. I'm really sorry to hear that, but the good news is that the test results didn't show any problems.

In your case, I would say that you have tested yourself as having moderate anxiety and mild depression. Take a moment to reflect on your recent experiences. Have a lot of things happened that have caused you to feel anxious?

I'm sure you're a very capable person, but are you worried that something won't be completed by a certain time?

*Or are there things that you are worried about that are out of your control?

Or is it because you don't get to hang out with friends while you're studying for your doctorate online? It can be hard to talk to people online, so you might be keeping your feelings inside, which can make you feel more and more down.

If you have any of these conditions and you also have physical symptoms such as headaches and chest tightness, I really recommend that you go to a regular tertiary hospital for medical treatment and see a psychiatrist for consultation and diagnosis.

So, when we experience these physical symptoms, what can we do to feel better?

I'd like to suggest that you focus on your feelings in the moment and not be afraid of emotional states such as anxiety or depression. For example, if you are worried about graduating with a doctorate or have some kind of conflict with your supervisor,

So, can we allow this worry? Or can we allow the fact to happen for a while and then draw conclusions?

We all have this tendency to be a little bit prejudiced against the unknown when it comes to worrying. It's only natural! This prejudgment may be true, but it may also be false, right?

It's okay to acknowledge that it could be bad, but don't forget that it could also be fine!

So when we have these emotions, it's really important to pause and think. Try to think rationally and objectively about the thoughts you're having in the moment. Is it a fear of the unknown?

Or is it happening right now?

If this is the truth, we should definitely try to solve the problem through practical actions! In the process of solving the problem, we should find effective ways to quickly and effectively resolve the inner confusion and achieve the goal.

Instead of worrying about it happening again and again, and when it does, we are distressed as to why it happened? This can lead to a state of infinite pessimism, which is something we'd all rather avoid!

So you can now try the methods I mentioned above. I know it can be tough, but I'm here to support you. I'm sorry to say that because of your state of mind, it has led to the problem of your sleep today.

I truly believe that with the methods I mentioned above, you can first adjust your daytime thinking patterns, and then before going to sleep, you can tell yourself, "Today's events have already happened, and tomorrow's future is worth looking forward to."

Imagine falling asleep with such a beautiful feeling. If you wake up in the middle of the night, don't worry or be afraid! You might wake up thinking, "I couldn't sleep again tonight, and I'll definitely be in a bad mood tomorrow." If you have such thoughts, I think you can use the time when you wake up to do something you want to do.

For example, if you want to follow your heart's desire, would you like to read for a while? Or maybe watch a TV series?

Do you still want to listen to some music for a while? Or just walk around the room to relax a bit? Anything like that is totally fine!

It's so important to remember not to over-interpret our own actions. This can sometimes make our worries about insomnia worse, making it even harder to fall asleep.

While it's okay to accept that insomnia is a part of life, try to find something that makes you happy and brings you joy. When you feel drowsy again, you'll naturally fall asleep.

Please don't force yourself to go to bed. I know it can be really hard, but it'll only put a lot of pressure on you and cause you anxiety.

I just wanted to say that when you're studying remotely, it can be tough to make friends. It's not easy to meet people in the same city as you, so it's important to be patient with yourself.

Absolutely! You should definitely go out to the big city to meet friends and find some human atmosphere. It's a great idea!

I really believe that when we slowly restore our connection to the outside world and resume interpersonal communication, our sense of anxiety will also decrease. And in this way, our days will be very full, and we will have more energy to do the things we love, rather than being alone and immersed in the emotional atmosphere of our depressed and anxious state.

I really hope you can make it to the big city to see your friends next month. I think it'll do you a world of good! And you can look back on all your past adventures.

I really think you should get yourself to a regular tertiary hospital as soon as you can. Have a chat with the doctor and get the treatment you need.

I wish you all the very best!

If you'd like to keep chatting, just click 'Find a coach' in the top right or bottom corner, and I'll be in touch!

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Dear questioner,

I am a doctor and psychological counselor, and I'm so grateful to have met you on Yiyi Psychology!

After carefully reading the clear description of the questioner, I feel that the questioner knows the causes and consequences of his situation like the back of his hand, and has a clear awareness of it from a psychological perspective. Here, I would like to share some of my thoughts on the topic brought up by the questioner for the questioner's reference.

Let's dive right in and sort out the specifics!

Let's dive right in and sort out the specific circumstances described by the questioner! We're going to interpret and analyze them to get to the heart of the matter.

Last year was a wild ride! I was facing a lot of pressure in all aspects of my life, but I was making slow progress. Then, starting in October, I had a series of unexpected adventures. I had a run-in with my supervisor, and then I went to the emergency room three nights in a row. The first time I had a headache, and the next two times I had heart palpitations, chest tightness, shortness of breath, and chest pain.

However, no abnormalities were found during the examination of the head and heart, which is great news! I suspect that I have an autonomic nervous system disorder, but I'm excited to get to the bottom of it.

I've also started experiencing some exciting new sleeping patterns, with some interesting rhythm disturbances. My self-test results show moderate anxiety and mild depression, which I'm excited to explore further.

— Since October last year, I've been facing a series of real-life challenges, including interpersonal relationships and conflicts at the psychological level. These have led to some physical discomfort, such as heart discomfort, a rapid heartbeat, chest tightness, shortness of breath, and chest pain. Despite these challenges, I'm grateful that medical emergencies didn't find any "organic" problems in the body. This suggests that the problem is psychological, possibly caused by a combination of real-life academic pressures and interpersonal relationships. I'm excited to explore this further and find solutions! Insomnia and other manifestations of autonomic nervous system disorders

— Let's try an internet self-assessment! The result indicates "moderate anxiety/mild depression."

Or are you currently experiencing some "anxiety and depression tendencies/emotions" that have not reached the clinical diagnosis of "depression/anxiety disorder"? At least it gives us a hint that there may be a desire/dream in our hearts that has been temporarily suppressed and is difficult to fulfill for the time being, resulting in a "mutually inhibitory effect of body and mind." This is something we can work on together!

But recently, there have been changes for the better! I've been able to relax during the day, and sometimes I feel pretty good. I've also noticed that the heart discomfort I was feeling was caused by acid reflux, and it went away after I took some stomach medicine.

As you can see, there are so many benefits to physical and mental relaxation when it comes to improving our "body-mind interaction/co-morbidity." I'm sure you'll feel better once you've taken the medicine for your stomach problem!

But! I still experience panic attacks at night, sometimes caused by hypochondria, sometimes by the sudden onslaught of negative emotions that bring on feelings of despair and depression.

Asking yourself about your emotions is now too remote. I'm going to change that! I'm too lonely. Sometimes I'm so lonely that I can't bear it, and I'm also under a lot of pressure. I'm going to go to a big city next month to see friends and go to the library to study to find some people and atmosphere. I'm going to have fun!

—— When we have experienced something in the past, for example, a sudden attack of negative emotions, feelings of nervousness, or an inability to adjust our state of mind to a more "relaxed/happy" state, or when the pressure/negative emotions of reality exceed the limits that an individual can bear, it's an opportunity to learn and grow! Our emotions will get out of control, and our physical condition will follow...

I'm excited to learn more about how to manage my panic attacks at night, occasional crying fits, and the feeling of being overwhelmed. I've found that listening to music helps relieve the stress, but I'd love to know if there are other ways to cope. Do you think medication could be a good option?

In this description, the way to deal with "panic attacks/meltdowns" that the questioner has found so far is to relieve them by listening to songs. This method works well if it is convenient for you, but it affects sleep. It depends on whether you have difficulty falling asleep or wake up early.

Or is it restless/shallow sleep? Whatever the case, how do you feel the next day?

Sleep is a fascinating topic! It seems that the majority of people who have trouble sleeping/sleeping soundly are having trouble falling asleep.

Let's dive in and explore some solutions together!

Given the specifics of the questioner's situation, I'm excited to suggest this approach:

Let's dive in and explore the possibilities together!

First, accept the current situation, recognize and clarify the ins and outs of "emotions and insomnia," and find the best solution that suits you. You can do this!

1. In practice, in clinical settings, we see that fear/panic attacks cause high levels of mental tension, making it difficult to fall asleep. Long-term fear can lead to symptoms such as palpitations, shortness of breath, and timidity. This is very common, as the questioner has described and felt.

2. If you're struggling with insomnia caused by "psychological anxiety/fear/panic attacks," especially in more serious cases, or even in cases where you are unable to live/work/study normally, there's no need to worry! Most people will first try a combination of psychotherapy and drug therapy, and you can do it too!

3. You can try self-regulation first, such as the singing mentioned by the original poster, which is effective, or choose other entertainment activities you like, physical activities or sports. As long as you can keep your mood comfortable and relaxed, eliminate fear, and when a panic attack strikes, you can immediately calm down and do deep breathing to relieve it. If that doesn't work, you'll have to take medication, but there are plenty of other options out there!

4. If you're struggling with severe insomnia caused by panic attacks, don't fret! You can use some sedative sleeping pills to help you get the rest you need. If you find it difficult to fall asleep, you can take sleeping pills that work quickly. And if you tend to wake up a lot during the night, you can take sleeping pills that work more slowly to help you stay asleep for longer.

If the insomnia is caused by frequent panic attacks, the great news is that a combination of medication and psychological treatment can be used!

5. The good news is that you can use the "systematic desensitization method," which is a form of psychotherapy developed through reciprocal inhibition, with the help of a professional psychological teacher.

When the emotion of "panic attack" occurs, it's time to take action! A series of steps are taken to train the patient's adaptability by applying stimuli that are the opposite of fear in order of increasing intensity and strength, from weak to strong, from small to large. This helps the patient gradually eliminate fear and no longer respond to similar stimuli, allowing their body and mind to reach a normal state.

I'm so excited to share my understanding and response to the question asked by the questioner! I really hope it will be enlightening and helpful to them.

I am sunshine, the world, and I love you! ??

Good morning,

Distance learning for a doctorate may result in lifestyle changes due to the time difference, which could potentially lead to conflicts with colleagues and other individuals in one's personal and professional circles. Alterations in the learning atmosphere may create challenges for students and instructors in providing and receiving support and communication, which could contribute to stress.

If the body is under stress for an extended period, it may manifest symptoms of discomfort, such as anxiety, depression, panic attacks, or some unexplained somatic symptoms, such as headaches and insomnia. How do you maintain a healthy balance between your physical and mental state?

Let's resolve this together.

It is not feasible to alter the broader learning environment, so it is necessary to accept and adapt to it. However, it is possible to connect with colleagues to mitigate the adverse effects of loneliness.

Due to the time difference between online classes, our work and rest times with family or friends may be inconsistent or in conflict. However, we can always find time to meet and communicate. Outside of studying, we should prioritize being as active as possible.

You may wish to arrange to meet with friends for informal conversation, to attend a film, or to agree a time that suits you to exercise at the gym on a daily basis.

It is only through face-to-face interaction with others or by joining in with a group, such as in group dancing, that the body and mind can relax and that emotional experiences and feelings of joy can be had. It is only in this way that one can find the meaning of one's existence and learning.

Due to the demands of their academic workload, they often remain at home for the entire day, which can negatively impact their physical and mental well-being. Engaging in physical activity and social interaction outside the home is an effective way to manage stress and negative emotions.

The library study mentioned by the questioner is an effective method for modifying the learning environment. Additionally, targeted exercises can be developed to enhance this approach.

In the event of a panic attack, it is advisable to take the medication prescribed by the doctor to regulate the brain. When the brain is in a healthy state, it is possible to relieve the symptoms of insomnia through the use of certain methods, such as meditation.

The specific method is to close your eyes and breathe deeply, inhaling for five seconds and exhaling for six seconds, five times, focusing on the interval between each breath. This should be done with the intention of perceiving the sensations in five parts of the body. Then, imagine sending the fresh air you have inhaled to the part of the body that is most uncomfortable. Open your eyes and look around your environment, remembering where five things are placed. Close your eyes and recall the positions of the five things you just looked at. This practice should be repeated three times a day to improve concentration, regulate emotions, and improve sleep.

Additionally, you may wish to consult with a reputable Chinese medicine practitioner who can assess your overall health, address underlying issues before they become more serious, and provide guidance on maintaining optimal wellness.

In conclusion, a regular lifestyle with an appropriate exercise regimen is the key to maintaining physical and mental health.

Please note that the above suggestions are for reference only.

I hope these suggestions are helpful to you.

Best regards,