OpenHealth Q&A

It sounds like you're going through a really challenging time with your recent panic attacks and anxiety about your heart health. It's important to recognize that panic attacks can cause intense feelings of fear and physical symptoms that mimic heart issues, but they are often linked more to anxiety than to any underlying physical heart condition, especially at your age.

Understanding Your Experience: Panic attacks can cause symptoms that include rapid heartbeat, chest pain, sweating, and shortness of breath, which can understandably lead to fears about heart problems. Since you've mentioned that you recently graduated and are experiencing changes in your social life, these factors can contribute to heightened anxiety and feelings of isolation, both of which are common triggers for panic attacks.

Prioritized Steps Moving Forward:

1. Practice Deep Breathing and Mindfulness:

   • Start incorporating breathing exercises or mindfulness techniques to help manage your anxiety. For example, try inhaling deeply for a count of four, holding for four, and then exhaling for a count of six. This can help activate your body's relaxation response.

2. Establish a Routine:

   • Structure your days with regular activities, including physical exercise, as this can help reduce anxiety and improve your mood. Simple exercises like walking or stretching can be beneficial.

3. Connect with Others:

   • Although you haven't been socializing, consider reaching out to friends or family, even if it feels difficult. Talking about your feelings or simply engaging in light activities can help alleviate some of the loneliness and anxiety.

4. Monitor Your Symptoms:

   • Keep a diary of your panic attacks and anxiety levels to identify patterns or triggers. Note down when they occur, how long they last, and what you were doing beforehand. This information can be helpful for future discussions with healthcare professionals.

5. Educate Yourself:

   • Learn more about anxiety and panic attacks. Understanding the mechanisms behind what you're experiencing can often reduce fear. Reliable resources like the Anxiety and Depression Association of America (ADAA) can offer valuable information.

6. Consider Professional Support:

   • While your doctor may not have provided clear answers, if these feelings persist or worsen, seeking out a mental health professional who specializes in anxiety could be beneficial. They can guide you through coping strategies, and potentially explore options like cognitive-behavioral therapy (CBT).

You've already taken a step by visiting the doctor, and it's important to continue seeking solutions. Take one step at a time, and know that it's okay to ask for help when you need it. You're not alone in this, and there are ways to feel better.