Psychologist Anna Heal

Hello Eleanor. Thank you for sharing your experience with such clarity and courage. What you are describing sounds profoundly distressing and is not simply a normal level of anxiety for your age. While life transitions and stressors can increase anxiety in midlife, the intensity, physicality, and disruptive nature of what you are experiencing strongly suggests this could be a panic disorder or another significant anxiety condition. The hallmark features you mention-the overwhelming sense of dread that arises seemingly out of nowhere, accompanied by intense physical symptoms like heart racing, sweating, chest tightness, and breathlessness-are classic indicators of panic attacks. The fact that these episodes are leading you to avoid social gatherings and live in a state of fearful anticipation, which is exhausting and has changed your behavior, further points toward a condition that warrants professional attention.

The first and most crucial step is to consult with your primary care physician. This is essential to rule out any potential medical conditions that can mimic anxiety symptoms, such as thyroid issues, heart irregularities, or hormonal changes. Once medical causes are addressed, the next step is to seek support from a mental health professional. As a psychologist, I would recommend finding a therapist who specializes in anxiety disorders and uses evidence-based approaches. Cognitive Behavioral Therapy (CBT) is considered the gold standard for treating panic disorder. In CBT, you would learn to understand the cycle of panic, identify and challenge the catastrophic thoughts that fuel the dread, and gradually and safely confront the physical sensations and situations you have begun to fear, a process called exposure. You would also learn grounding and breathing techniques to help manage the acute physical symptoms when they arise.

Alongside professional therapy, there are supportive steps you can take. Prioritizing consistent sleep, engaging in gentle physical activity like walking, and reducing stimulants such as caffeine can help regulate your nervous system. It is also important to gently resist the urge to completely avoid activities or places, as this avoidance can strengthen the fear over time. Instead, with professional guidance, you can work on gradual re-engagement. Please know that what you are experiencing is highly treatable. Many people find significant relief and regain a sense of control through therapy. Reaching out to your doctor is the brave and constructive first move toward managing these intense reactions and moving back toward a life where you feel capable and resilient once again.