This is messed up - something very minor triggered a panick attack , it has been five days 
waking up with heart palpitations, feeling anxious and nervous,racing thoughts all negative , but I can not help it I have no control over it it's like all the stress chemicals have taken over my body and I can't control my thoughts has anyone had lingering panick attacks
This is my second one five weeks apart I'm fearful
I have anxiety but it seems like your anxiety brings you more anxiety so the symptoms continue for that long. I have health issues and it has been causing me anxiety for 2 months now that is exactly like yours. But if it persists you should go see a doctor so you can rule out anything serious. In the meantime try to relax relaxing music helps a lot and doing something you enjoy
Hi. Riri. Totally agree with Andrews reply. Seems like a panic attack kicked of anxiety , or just you're having anxiety and as you've described it, it is quite normal it's quite normal for it to linger for few days. Horrid racing thoughts heart racing, muscle aches as you just can't relax, as soon as you wake your heart palpitations tell you it's there and then you become more anxious as you wonder when feeling like this will go away. My anxiety comes and goes , it can be triggered or just crop up for no reason. I manage to cope with it better as I understand after years of this that it makes us feel awful and gets us down but it will pass. Keeping busy helps( even though it's hard to push ourselves when we feel this way) but it is better than head going round and round with negative thoughts. Talking helps, have you discussed with doctor how you feel, perhaps cbt,, or lots of tips here on meditation and relaxation. Hope you feel a little reasured, do talk to doc if you feel you need extra advice/ support❤️
Hi there I had a bad panic attack that sent me into a state for weeks now on medication that helps with the panic but I still get bad palpitations every so often near everyday this week hate them so much had my heart checked I don't know how many times and said it's fine just etopic beats don't know how pepole cope with it I hate it
Yes I have had lingering panic attacks but decided enough is enough.You don't have to let it take control over you. I have the same thing as you but now I have learned how to control it.
all anxiety begins in the brain. When you feel anxious about something your brain things you are in danger so it sends out the hormone adrenaline to protect you. Adrenaline can make your heart race, heart palpitations and make you feel nervous. The negative thoughts come from your anxiety.
so when you get anxious about your symptoms, your brain wants to send out more adrenaline. That's going to make you feel worse. So the key here is to calm your brain down so it stops sending out adrenaline.
fear and negativity have taken you over.
what I do know is when I get a symptom like a racing her or anything else, I do not react with anxiety. I stay calm and acknowledge that symptom or negative thought. I tell myself "yes I have a racing heart. It's OK I can deal with it" when I have a negative thought I also acknowledge that thought then imagine it floating off and dissolving. That way my brain is not anxious.
then I listen to some excellent audio meditations for anxiety on YouTube. They teach you how to separate the negative thoughts from your self. My symptoms diminish greatly and often disappear. Just search for guided meditation for anxiety or stress or depression or whatever you want. I like to use earbuds for a better effect. My entire mind and body becomes very calm and I do this a couple times a day. There are many to choose from. A good one for the negative thoughts is called "clearing subconscious negativity"
just another good one is called guided meditation for detachment from overthinking.
just pick the ones that you like and do them often.
They also have another one for panic. Search YouTube for panic attack.
also very important to learn is the proper breathing technique with anxiety. They have a meditation for this. Guided meditation for breathing.
you have to take charge to help yourself. Try not to take life too seriously and be very good to yourself! Remember to smile and laugh.
stay busy because the worst thing you can do is be alone and think all day about this. That will increase anxiety. Get some regular exercise and eat healthy. Socialize.
The most important thing is when you're starting to feel anxiety or panic, you must go to your breathing. Breathing slowly through your nose for five seconds making sure your stomach rises. Notice how the air feels coming in and listen to the sound of your breathing. Slowly exhale through your lips like you're blowing out a candle for five seconds. Notice how the air feels going out. This is important to do because it keeps you in the present moment. Fear is about the future or what is going to happen.
if you can possibly get a book called Mindfulness it teaches you all of this and more. It shows you how to regain your peace of mind and manage anxiety to have a wonderful life.
YOU DO HAVE CONTROL! You just need a little guidance in how to do it.
Another thing I felt very helpful was speaking with a counselor. It always helps to vent to somebody in person who can help you. They see this every single day. Sometimes it's hard to overcome this on our own.
so remember, calm down the brain, don't overreact to symptoms because any symptoms related to anxiety cannot hurt you! It cannot hurt your heart or anything else!
Go to your breathing!
things like take a walk in nature and just observe everything and enjoy it, smiling and laughing have been proven to make positive changes in the brain, do a favorite activity , help someone else, etc. all these things will keep your brain calm. I was exactly like you so I know exactly how you feel. So when I went to my doctor he told me that I just have an over anxious brain. So I decide to calm it down anyway I could.
if I can do this, so can you! I still get a little anxious every now and then but I Nip it in the bud with the meditations and the other things I mentioned.
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