Starting Back From Anxiety Attacks

Training
101

First…DJ…thanks for having the courage to start this thread and for all the guys who shared their stories. It has really helped me. It is cool to hear from strong guys who have had to deal with this issue. We are not wimps!

I’ve suffered with panic/anxiety for almost 3 years. Tried a lot of meds with mixed results. Taking Wellbutrin and Xanax now…working OK. I think the solution is more than meds. Also, during the medication trials, it was discovered that my T was really low. I’m on Androgel and Arimidex to correct this. I have to wonder if there is a connection between the low T and the anxiety.

I’m curious how/where you found your therapist. I met one who really didn’t help much. I’m trying an audio tape program now, but think I might need more. The relaxation exercises are really helping.

Also, I’d be great to hear from guys who have taken time away from the gym due to panic setting in during a workout. Everytime I try to do some cardio, here it comes again. I know that working out would help, but I can’t seem to get beyond this feeling of panic setting in at the beginning of a workout.

Sorry for so many questions in one post. Thanks guys. Keep up the good fight.

102

Wow, we’ve reached a milestone of sorts here, as we’re now at 100 posts and couting! Great job guys and I appreciate everyone who’s posted on here and shared their experiences. Good stuff. I hope people have gotten something positive out of this thread (I know I have) and that by seeing how many others here on T-Nation have been through something similar gives you a sense of comfort as you continue to battle the disease.

I went to the gym this morning and had a great workout! Here’s my stats and I also did my weekly weigh-in.

Sets: 3
Reps: 5
Rest: 60

BB Bench Press: 195 (got 5 reps for all 3 sets and felt good; only 10 pounds down from the number I was putting up before my attacks).

Seated Cable Rows: 180

Sumo Deadlift: 225

Seated Calf Raises: 135

Hammer Curls: 50

Did 2 sets of rotator cuff and wrist flexion/extensor exercises afterwards and also ran a 1/2 mile. Felt really strong and energized today.

Weight: 190 (I’ve gained 10 pounds in the last 2 months and am only 8 pounds away from my weight before the attacks).

Keep up the good work everyone.
-Dan

103

[quote]muscleintraining wrote:
First…DJ…thanks for having the courage to start this thread and for all the guys who shared their stories. It has really helped me. It is cool to hear from strong guys who have had to deal with this issue. We are not wimps!

I’ve suffered with panic/anxiety for almost 3 years. Tried a lot of meds with mixed results. Taking Wellbutrin and Xanax now…working OK. I think the solution is more than meds. Also, during the medication trials, it was discovered that my T was really low. I’m on Androgel and Arimidex to correct this. I have to wonder if there is a connection between the low T and the anxiety.

I’m curious how/where you found your therapist. I met one who really didn’t help much. I’m trying an audio tape program now, but think I might need more. The relaxation exercises are really helping.

Also, I’d be great to hear from guys who have taken time away from the gym due to panic setting in during a workout. Everytime I try to do some cardio, here it comes again. I know that working out would help, but I can’t seem to get beyond this feeling of panic setting in at the beginning of a workout.

Sorry for so many questions in one post. Thanks guys. Keep up the good fight. [/quote]

Glad you found the thread and you’re right, people with anxiety/panic disorder and definitely not wimps.

I was referred to my therapist by my physician and luckily for me, she’s awesome. It’s not uncommon for people to bounce around to several different threapists before they find one they are comfortable with.

Those relaxation exercises are really good and important to mainiting overall health, so definitely keep them up. I’m getting ready to do some deep breathing exercises here in a few minutes myself.

As for the gym; I had similar experiences when I first started back. I was worried before I went to the gym that I’d have an attack and then once I got there, I’d be stressed out and couldn’t focus and my workouts sucked.

My best advice would be to start off at a lower intensity level and slowly work your way up each time. You don’t want to push yourself too hard b/c sometimes exercising too hard can trigger an attack. You just have to find the right balance for you. Tinker around with things and pay attention to your heart rate. Make sure it’s not too elevated b/c if it is you’ll likely be paying attention to that and that can bring on anxiety as you think something is wrong with you physically.

If you need anything else, don’t hesitate to ask.
-Dan

104

Had my MMA class last night. Honestly I didn’t enjoy it very much. Our instructor seems really unorganized and just likes to make stuff up off the top of his head. Like yesterday he had us up this hill and back three times which would be fine, except for the fact that there was no warm up or stretching beforehand. After that we jogged to a nearby park and did some rope pullups, pushups and 1-legged squats. Then we did 2 100-meter sprints followed by jumping jacks and burpees.

Aside from my hamstring being a bit tight from not stretching, the workout was good…until we finished the sprints. For the remaining 30 minutes we did a lot of standing around while our instructor tried to think of things for us to do. I think we did a couple of more sets of pullups and squats and that was it.

Definitely wasn’t the workout I had in mind. I’m just glad I’m not paying for that. I’d be really pissed if I were paying $95 a month for that type of training (which anyone can do on their own). We didn’t even hit the bags, do any grapples or work any submissions, which are supposed to be things we do work on and why guys pay to be in that class. I know road work and things are important but when you’re not learning what you paid for, it’s easy to be frustrated.

Not surprisingly, there are only 2 guys left in the class and I’m stopping after next week b/c of my work schedule.

I can’t wait until I buy my heavy bag this weekend and can do my own routines at home.

I’m going to the gym later this morning to do my 3x8 day of TBT.

Later,
Dan

105

Hey all,
Just got back from the gym and had a great workout. Here’s the stats:

Sets: 3
Reps: 8
Rest: 60

DB Incline Bench: 70, 75, 75 (up 5 lbs. from last week)
DB Shrugs: 70, 75, 75 (did these as a superset with Incline Bench)

Front Squat: 105, 105, 105
Good Mornings: 105, 105, 105 (did these as a superset with no rest inbetween, just transitioned the bar from the front to back. These are a killer).

BB Biceps Curl: 75, 75, 75 (up 15 lbs. from last week)
Overhead DB Tricep Extension: 70 (up 5 lbs from last week; did these as a superset as well).

Definitely have been feeling strong in the gym lately. The consisent sleep and healthier diet have definitely played a part. I’ve put some size back on my chest, arms, back, legs and my forearms have grown some too. My calves are still a sticking point, but we’ll get them up to speed.

I’ve got the afternoon off so I’m going to enjoy the 75 degree Colorado weather, take the dog for a nice walk then come back and do some deep breathing exercises out on my porch.

Later,
Dan

106

What the general public does not understand is that depression and the potential onset of anxiety disorder and panic attacks is the result of a chemical imbalance in the brain. So, in that sense, it’s a physical issue that can be treated with meds…just like any physical ailment.

Who in their right mind would call Ricky Williams a pussy? I know it’s bad timing to use him as an example, but he’s a quiet, soft-spoken guy that suffered/suffers from social anxiety disorder and takes meds to treat it…He’ll also run over a 250-lb. linebacker, drag a 285-lb. defensive end and run by a 195-lb. cornerback.

107

Hey y’all,
Before I begin, make sure you visit the home page and read Shugart’s latest article about the benefits of FFA’s. It’s a great read and definitely relevant to all of us with anxiety/panic issuses.

Well, I decided to get in an early afternoon workout today, instead of going to my MMA class. I didn’t feel like sitting around until 5:15 p.m. (mountain time), so I whipped up a nice little 40-minute routine. Here’s what I did:

Stretch
3 rounds of:
30 Jumping Jacks
30 Situps
30 Pushups

Rest: 30 seconds

3 rounds of:
10 jabs (each hand)
10 jab-cross
10 jab-uppercut
10 hook-uppercut

Rest: 30 seconds

2 rounds of:
100 punches

Rest: 30 seconds

3 rounds of:
10 Jumping Jacks
10 Pushups
10 Situps
10 Burpees

Finished with some stretching. Definitely was a good workout.

I’m taking tomorrow off and then will be back in the gym Friday to finish off Week 2 of TBT. I’ll also do my weekly weigh-in and see where I stand.

Hope everyone is doing well. It’s another sunny day, so I’m off to walk the dog and then sit on the porch and bask in the beautiful weather.

-Dan

108

Glad you are doing well, i am still “in progress” of dealing with my last depressive/anxiety episode as well. Starting to feel a little better each day, to anyone out there who has not experienced severe anxiety or depression, count your blessings each and every day because the only way to have any idea how horrible it can be is to have to live it and i would not wish it on my worst enemy. Hang tough guys!

109

[quote]morepain wrote:
…to anyone out there who has not experienced severe anxiety or depression, count your blessings each and every day because the only way to have any idea how horrible it can be is to have to live it and i would not wish it on my worst enemy. Hang tough guys![/quote]

Well said.

110

[quote]morepain wrote:
Glad you are doing well, i am still “in progress” of dealing with my last depressive/anxiety episode as well. Starting to feel a little better each day, to anyone out there who has not experienced severe anxiety or depression, count your blessings each and every day because the only way to have any idea how horrible it can be is to have to live it and i would not wish it on my worst enemy. Hang tough guys![/quote]

I’m glad you are starting to feel better. It’s funny how you mentioned that you wouldn’t wish this on your worst enemy. Someone asked me how bad these attacks were the other day and I told them the exact same thing, so I think that speaks volumes as to how crippling these attacks can be.

Keep fighting the good fight, Morepain.
-Dan

111

I just found this thread - I’m literally shocked that so many people have shared this experience. Like so many, the first experience was nothing short of harrowing. AND what was really weird was I did not in any way any how feel any anxiety, not depressed, no signs, no warning, it just happened.

That was several years ago. I’ve had a few since then and I feel extremely proud and powerful that when it has happened I’ve been able to “work” through it with breathing. I know it sounds lame but it really has worked; I feel it coming on, am aware of it and 90% of the time I can actually get it to stop - for that I am happy. I’m not on any medication but I will say this “anxiety” thing with me is so fucking weird. It seems to materialize over days or something. I think I have a problem internalizing my anxiety somehow so it comes out in sleep patterns as well.

Here’s the latest and its a doozey - HIVES!!! Yes fucking hives!!! I don’t know whats worse because the attacks don’t last too too long but the hives have been endless and very uncomfortable. The sleeping too - check out the time, its 3AM, I’ve been up an hour; I get 5 hours sleep max. Doesn’t happen all the time and its not due to dreams but I’ve woken up after 15 minutes of sleep gasping, not a panic attack, nothing going on, it just happens. Some times worse than others, to the point of it happening over and over then afraid to go to sleep. While I’m glad the attacks are gone for the most part I believe my anxiety/stress is coming out in different ways.

I think we’re all different in the many ways we internalize stress and anxiety, I try to just look at it with “what a pain in the ass” type of attitude. Panic attacks are something that many don’t discuss - I have yet to meet a person suffering from them where I’ve actually thought theirs were worse than mine - it just seems like that, you just don’t know unless you’ve experienced it. There’s just no way of exactly describing this experience, it is truly awful. And yes, I’ve gone to the hospital. One particularly bad time it actually got worse upon arrival because I thought I was going to die right in the parking lot. What a joke, healthy female arrives at hospital too late and succumbs to anxiety attack and dies in hospital parking lot.

Thank you so very much for sharing all this, there is some comfort in knowing that you’re not alone and ordinary everyday people do experience the same.

And BTW, my first reaction upon reading was to get back in the gym and fight your way through it (and hope like hell you don’t get hives LOL).

112

FWIW, the essence of Cognitive Behavioural Therapy is recognizing the triggers and symptoms as something quite separate of you . .like a physical reaction that is not a reflection of you or your abilites, etc . .

Like a mechanic treats a car . .“Oooops, there goes that timing belt again- crap” . .
Removing the emotional, self-blame and rather treating self body and self separately seems to helpp take the edge off the occurence.

I get more annoyed than dismayed if you know what I mean . .

Hope that helps
Mike

113

has anyone ever tried CES, the most popular unit is the alpha-stim, you don’t here much about them but they have a ton of research backing them. It was actually reviewed on this site years ago and they have a very informative web site alpha-stim.com i think. Over the counter everywhere except the usa, i am considering talking to my doctor about it and trying it. Up front cost is a little steep but it seems much safer and more effective than most drug therapies.

114

the waking up gasping could be indicative of sleep apnea…worth looking into for sure.

[quote]Flower217 wrote:
I just found this thread - I’m literally shocked that so many people have shared this experience. Like so many, the first experience was nothing short of harrowing. AND what was really weird was I did not in any way any how feel any anxiety, not depressed, no signs, no warning, it just happened.

That was several years ago. I’ve had a few since then and I feel extremely proud and powerful that when it has happened I’ve been able to “work” through it with breathing. I know it sounds lame but it really has worked; I feel it coming on, am aware of it and 90% of the time I can actually get it to stop - for that I am happy. I’m not on any medication but I will say this “anxiety” thing with me is so fucking weird. It seems to materialize over days or something. I think I have a problem internalizing my anxiety somehow so it comes out in sleep patterns as well.

Here’s the latest and its a doozey - HIVES!!! Yes fucking hives!!! I don’t know whats worse because the attacks don’t last too too long but the hives have been endless and very uncomfortable. The sleeping too - check out the time, its 3AM, I’ve been up an hour; I get 5 hours sleep max. Doesn’t happen all the time and its not due to dreams but I’ve woken up after 15 minutes of sleep gasping, not a panic attack, nothing going on, it just happens. Some times worse than others, to the point of it happening over and over then afraid to go to sleep. While I’m glad the attacks are gone for the most part I believe my anxiety/stress is coming out in different ways.

I think we’re all different in the many ways we internalize stress and anxiety, I try to just look at it with “what a pain in the ass” type of attitude. Panic attacks are something that many don’t discuss - I have yet to meet a person suffering from them where I’ve actually thought theirs were worse than mine - it just seems like that, you just don’t know unless you’ve experienced it. There’s just no way of exactly describing this experience, it is truly awful. And yes, I’ve gone to the hospital. One particularly bad time it actually got worse upon arrival because I thought I was going to die right in the parking lot. What a joke, healthy female arrives at hospital too late and succumbs to anxiety attack and dies in hospital parking lot.

Thank you so very much for sharing all this, there is some comfort in knowing that you’re not alone and ordinary everyday people do experience the same.

And BTW, my first reaction upon reading was to get back in the gym and fight your way through it (and hope like hell you don’t get hives LOL).[/quote]

115

Hey y’all,
Just got back from another great workout. Here’s the stats.

Sets: 2
Reps: 12
Rest: 60-90

BB Decline Bench Press: 195

Pullups: BW (did sets of 10, 8, 6)

Deadlifts: 185

Step Ups: 115

Seated Calf Raises: 155

DB Curl: 35
Skull Crushers: 60 (did these as a superset)

Finished up with 2 sets of Farmer’s Walks around the indoor track (1/12 of a mile) with 50 lb. weights in each hand. Then did 2 sets of wrist extension/flexions.

Weight: 192. That’s up 2 lbs. from last week; only 8 more pounds to go before I’m at 200! My goal is to be at 205.

Flower, I’m glad you found this thread. I’ll reply back to your post when I return home.
-Dan

116

[quote]Flower217 wrote:
I just found this thread - I’m literally shocked that so many people have shared this experience. Like so many, the first experience was nothing short of harrowing. AND what was really weird was I did not in any way any how feel any anxiety, not depressed, no signs, no warning, it just happened.

That was several years ago. I’ve had a few since then and I feel extremely proud and powerful that when it has happened I’ve been able to “work” through it with breathing. I know it sounds lame but it really has worked; I feel it coming on, am aware of it and 90% of the time I can actually get it to stop - for that I am happy. I’m not on any medication but I will say this “anxiety” thing with me is so fucking weird. It seems to materialize over days or something. I think I have a problem internalizing my anxiety somehow so it comes out in sleep patterns as well.

Here’s the latest and its a doozey - HIVES!!! Yes fucking hives!!! I don’t know whats worse because the attacks don’t last too too long but the hives have been endless and very uncomfortable. The sleeping too - check out the time, its 3AM, I’ve been up an hour; I get 5 hours sleep max. Doesn’t happen all the time and its not due to dreams but I’ve woken up after 15 minutes of sleep gasping, not a panic attack, nothing going on, it just happens. Some times worse than others, to the point of it happening over and over then afraid to go to sleep. While I’m glad the attacks are gone for the most part I believe my anxiety/stress is coming out in different ways.

I think we’re all different in the many ways we internalize stress and anxiety, I try to just look at it with “what a pain in the ass” type of attitude. Panic attacks are something that many don’t discuss - I have yet to meet a person suffering from them where I’ve actually thought theirs were worse than mine - it just seems like that, you just don’t know unless you’ve experienced it. There’s just no way of exactly describing this experience, it is truly awful. And yes, I’ve gone to the hospital. One particularly bad time it actually got worse upon arrival because I thought I was going to die right in the parking lot. What a joke, healthy female arrives at hospital too late and succumbs to anxiety attack and dies in hospital parking lot.

Thank you so very much for sharing all this, there is some comfort in knowing that you’re not alone and ordinary everyday people do experience the same.

And BTW, my first reaction upon reading was to get back in the gym and fight your way through it (and hope like hell you don’t get hives LOL).[/quote]

Flower,
I’m so glad you found this thread. Seeing so many people respond has really shocked me, but in a good way. It’s nice to know that we’re not alone in dealing with this issue and hopefully with the many people that have replied to this thread, you can possibly find someone to talk to and share your experiences with, then that’s even better.

Sorry to hear about your sleeping problems. That’s a real bummer. Getting a good night’s sleep is really important in reducing anxiety levels, so you might want to look into something you can take that will help you sleep (sorry, I’m drawing a blank but I know there’s something natural that you can take that will help with this).

Never had the hives, that must really suck! Hopefully they’ll go away and never return.

You’re right in that people don’t discuss panic attacks. I’ve tried to explain my attacks to a few co-workers and they just kind of look at me blankly, probably thinking internally that I’m weird or something. If you’ve never had one, it is hard for a lot of people to understand why/how they are so crippling to those that have them.

Keep up the breathing, it really does help to relax and re-center yourself. I make sure to either do deep breathing and/or meditation every day and that’s been key in my improvement.

Anytime you need to talk, don’t hesitate to post something on this thread, or if you don’t feel like sharing with the group, you can always shoot myself or someone else on here a PM.

Thanks for sharing your story,
Dan

117

[quote]morepain wrote:
the waking up gasping could be indicative of sleep apnea…worth looking into for sure.

I don’t think its sleep apnea (I could be wrong) only because it feels like a jolt awake like a bad dream but no dream or my subconscious has done it or something (???), plus no other symptoms (geez, watch thats what it is LOL).
[/quote]
Dan - the other thing I wanted to say was not only have you seem to overcome the worst of it but excellent job with the workouts - you should be proud!!!

118

[quote]Flower217 wrote:
morepain wrote:
the waking up gasping could be indicative of sleep apnea…worth looking into for sure.

I don’t think its sleep apnea (I could be wrong) only because it feels like a jolt awake like a bad dream but no dream or my subconscious has done it or something (???), plus no other symptoms (geez, watch thats what it is LOL).

Dan - the other thing I wanted to say was not only have you seem to overcome the worst of it but excellent job with the workouts - you should be proud!!![/quote]

Flower,
Thanks for the kind words about the workouts. I am proud of my progress. I’ve gained most of size back (might have even gained some size in chest and arms) since the attacks started and that’s with 2 months off from exercise completely.

Like I said, I still have 13 pounds to go to reach my goal, but when you look at things on the other end of the spectrum, I’ve gained 12 pounds since Jan. 1 (mostly muscle) and that’s awesome progress.

I feel so much better being back in a regular exercise routine. Having the ability to exercise taken away from me for fear of having another attack was one of the worst things I’ve ever had to deal with.

I’m glad I can now go to the gym or workout at home and push myself and not think twice about having an episode.

Flower, I hope you get your sleep problems fixed. I remember having anxiety attacks in my sleep for a while. It sucked. Like you said I was jolted awake and then it was super-hard to fall back asleep. Most nights I would just lay there waiting for the alarm to go off because I couldn’t fall back asleep.

119

I read somewhere that the reason you jerk a little bit while falling asleep, is a mechanism that was supposed to keep you awake back in the caveman days, when falling asleep sometimes meant you were prey. Dunno if that holds water or not, but with my experience, I started to fear this involuntary muscle jerk, and i would tense my abs, jolt up from bed and freak out when it did happen, thinking i was gonna throw up…

What really solved the jerks for me was to take pepto bismol before bed for a while, and it soothed my stomach so that I could fall asleep without worrying.

Again, I congratulate you so far with your progress. You will see in the future once this is behind you, how much of a stronger, more powerful person you will become. I sincerely believe it is the worst thing a person can go through, but I wouldn’t give up the experience for anything, since I found myself during those months. I truly found myself.

Jimmy

120

Hey everyone,
I hope that you all are in good health and continuing to beat your anxiety/panic attacks. I’m doing well and went without meds yesterday and this time it didn’t affect my sleep, so that’s good.

Today I went and played flag football with my neighbor. His team was a player short so he asked me to pitch in and I was more than willing. I basically just ran around on offense trying to get open since I didn’t know their plays; I did manage to catch a few balls and scored once.

We struggled on defense, though. We tried playing zone (oh, it’s 6-on-6 indoors, field is 40-50 yards if I had to guess), but some of the guys were going back to man so that was leaving some huge gaps. We eventually switched to man and I got burned for a couple of TD’s, mainly because I was trying to cover 2 guys, as there was this one guy on our team who was really slow and his man kept beating him, so I wound up taking him, thus leaving my guy open.

We lost by 14 but it was a fun time. I guess they need someone for next week so I’ll probably join them again. I just chalk it up as fun and it’s also a pretty good cardio workout (we play two 20 minute halfs with a running clock).

Tomorrow I’ll be hitting the gym for Week 3 of TBT.

Take care,
Dan