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Panic attacks + anxiety
Im suffering from anxiety and panic attacks since 2011 till now i feel weekly wise whenever it hits me i feel i will die soon like i can't breath properly and i feel like my neck muscles hold tight my air pipe and that time i take breath very hardly and to breathe heavily due to this problem i can not go out side from home even alone not go out side and this problem spoiled my life i left my job i left everything im in concern im very much depressed
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You seem to have Panic attacks with Agoraphobia. You need to be screened for Depression. Consult online for a proper treatment. Proper treatment will change your life.
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I understand how frightening and exhausting this must feel for you. What youâre describing sounds like panic symptoms and fear of dying can make daily life very difficult. The good news is that this condition is highly treatable with the right help.
A combination of psychotherapy and medical evaluation by a psychiatrist can help. Please donât lose hope â many people recover and return to normal routines. Iâd strongly encourage you to consult a psychologist or psychiatrist for a structured treatment plan. You deserve to feel calm, safe, and free again.
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Consult a Psychologist and a Psychiatrist
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You have explained your symptoms that are suggestive of anxiety disorders, (panic like anxiety)
It is affecting your life in various aspects
You must plan a consultation for detailed evaluation and management will be planned accordingly
It is very common and treatable with proper follow up
Once symptoms improve, relaxation exercises will be continued with medications
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Hi
The tightness in your neck, the heavy breathing, and the fear that something terrible will happen are all very real experiences during a panic attack. It makes complete sense that going outside alone feels unsafe when your body keeps sending danger signals. You’ve already carried this burden for a long time, and the exhaustion and sadness from losing your work and independence are valid and deserve care.
Therapy can help you gradually break this cycle by retraining both your mind and body so they stop reacting as if every moment is a threat. You don’t have to live like this anymore. With structured support, panic becomes manageable and life becomes open again. Take therapy. You can connect with me on nine two six six seven two six zero six five.
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You will be fine with appropriate help
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I can understand your pain and suffering
Panic attacks can feel very distressing but can be managed with lifestyle modifications and proper treatment
Follow : Jacobsen’s Progressive Muscle Relaxation Techniques ( video available in YouTube)
Deep Breathing Techniques
Proper sleep for 8 hrs
Exercise for 30-45 mins
Next Steps
Consult Psychiatrist
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Ms. Pallavi Sahu
Mental Health Counselor
Delhi
I can understand how distressing this must feel — panic attacks can be very intense, and the fear of “not being able to breathe” or “dying” during an episode is something many people with panic disorder experience. The sensations you describe — tightness in the neck and chest, difficulty breathing, and fear of losing control — are classic signs of panic attacks, not heart or lung failure. These symptoms happen because anxiety triggers the body’s “fight or flight” response, leading to muscle tension and shallow breathing.
Next Steps
Since this has been happening for years and is now affecting your ability to go out or work, it’s important to get professional help from a psychiatrist and clinical psychologist. With the right treatment, recovery is very possible. Here’s what generally helps:
1. Medication: Anti-anxiety or antidepressant medications (under psychiatrist supervision) can help stabilize panic symptoms within a few weeks.
2. Therapy: Cognitive Behavioral Therapy (CBT) is very effective for panic attacks. It helps you understand the body sensations, break the fear cycle, and rebuild confidence in daily situations.
3. Breathing retraining: Practice slow breathing — inhale gently through your nose for 4 seconds, hold for 2, exhale through your mouth for 6 seconds. This calms your nervous system.
4. Lifestyle care: Regular physical activity, limiting caffeine, and maintaining a structured sleep routine help reduce anxiety sensitivity.
Health Tips
You’ve already shown courage by expressing your feelings here — that’s the first step. With consistent therapy and support, you can regain your normal life again. Don’t lose hope; panic disorder is highly treatable. 🌱
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