Sever Panic attack, agoraphobia, anxiety

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psychotherapy or Psychological Counselling session

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You’ve described your panic very clearly. That level of understanding is a strong starting point. But you’ve probably noticed that understanding panic doesn’t make it go away. What keeps it going are the safety behaviours you listed, and two of them make your exact symptoms worse. Forced yawning to “get air in.” Air hunger in panic usually isn’t a lack of oxygen; your tests confirm that. It comes from overbreathing. Forcing deeper breaths or yawns adds to the overbreathing, so the “can’t get a full breath” feeling gets stronger. Breathing slowly and gently, especially breathing out, works better. Touching and checking your throat. Checking keeps your attention fixed on the throat and makes the tightness feel bigger. Each check gives brief relief, then teaches your brain the throat really is in danger. Similarly, taking someone with you and rushing home stops the panic, but it also stops your brain from ever learning that you would have been fine. Your “safe zone” of 15–20 km is a boundary the fear set, not a real danger line. The treatment with the strongest evidence for panic with agoraphobia is CBT with gradual exposure. Step by step, you go beyond the boundary while dropping the safety behaviours. Here’s an example ladder: Travel 25 km with a friend. Travel with the friend following in a separate vehicle. Travel alone to 25 km, then 40 km. Take a short solo bus ride. Travel further, and eventually alone by train. At each step, you stay until the anxiety drops on its own, instead of escaping.

Work with a clinical psychologist on CBT for panic and agoraphobia. A therapist can help you build your exposure ladder and do interoceptive exposure (safely bringing on the throat and breath sensations so they stop feeling dangerous). Sessions can start online. If panic is severe or you have exams coming up, consult a psychiatrist about whether medication would support therapy for now.

1. Breathe Slowly If you are feeling anxious, you are more likely to breathe faster and shallower. Sometimes, the easiest and most important thing we can do to soothe ourselves is to focus on our breathing. Inhale slowly. Count to three as you do it. Focus on each breath. Exhale slowly. Count to three as you do it. 2. Stay In the Present Try the 5-4-3-2-1 technique Focus on five things around you that you can see. A pen, a bottle of water, a spot on the wall - anything. Focus on four things around you that you can touch. Your watch, the coffee mug, the chair you are sitting on - anything. Focus on three things you can hear. Someone speaking on their phone, the TV in the background - any external sound. Focus on two things you can smell - Maybe it’s a charcoal pencil, a hand cream, or leftover coffee in your mug. Focus on one thing you can taste - What does the inside of your mouth taste like? Gum, coffee? 3. Muscle Relaxation When you are anxious, you may feel your body tense up. Find a quiet place. Slowly tense a muscle group. Let’s say you start with your shoulders. Breathe in while you tense your shoulders. Hold the tension for a few seconds. Slowly release the tension and breathe out as you do it. Do this a couple of times before moving on to the next muscle group. What this practice essentially does is it builds awareness of tension in the body and also recognises when the body is completely relaxed. 4. Get Moving Move your body. There is simply no way around it. When you do activities that get your heart rate up, like running, cycling, getting some exercise, or even dancing, it can literally change your brain chemistry.. 5. Small Acts of Bravery If there’s something that makes you anxious, try tackling it in baby steps. For example, if public speaking freaks you out, start by giving a short presentation to a few friends. This can help you build confidence and manage your anxiety when it comes to bigger challenges. 6. Be Kind to Yourself Practicing self-compassion can really help ease your anxiety. Remember, we all deserve to be cared for, and that includes taking care of ourselves. Much love!

Consult Psychologist /Psychiatrist

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Hi, how are you feeling right now? I'm glad you shared this in such detail. What you're describing fits a recognizable pattern: panic attacks with agoraphobia-type fear. The throat tightness, air hunger, and trembling are real sensations caused by the body's alarm system firing, and they don't mean your throat or lungs are failing. Normal tests and 9 years of gym fitness point the same way. The trap is in the safety behaviors. Forced yawning disturbs your breathing balance and makes air hunger worse, and checking your throat keeps your attention locked on it. Try replacing the yawn with slow breathing (in for 4, out for 6 to 8), and let the wave peak and pass without escaping. Each time you stay, your brain learns the danger wasn't real. The 15 to 20 km boundary is the interesting part. Fear like this grows by shrinking your world a little at a time, and it can be reversed the same way, in small planned steps. Working out what your first step should be, and why your mind chose that particular border, is best done with a professional using CBT and graded exposure. A therapy session can help you travel, sit exams, and feel at ease in crowds again. Call or WhatsApp: nine two six six seven two six zero six five.

"Hi there, I understand that seeking help can feel overwhelming, but you’ve already taken the first brave step. I can guide you with a clear treatment plan tailored just for you, so you can feel better and regain control over your life. You can reach me directly on WhatsApp for quick support on seven zero eight two zero two two zero six two."