[Celyn]

I agree with Brittany. I understand that you feel these panic attacks are coming out of nowhere but I'm also wondering what might be triggering them? For example, when you went out for a meal, was the restaurant busy or quiet? Were you worried about anything at the time- for example, worried about people looking at you or judging you? The same goes for volunteering. We all make mistakes, even people who have been doing the same job for years, will occasionally make mistakes. But it seems that even though you knew it was just a small mistake, you were really anxious about it. Were you alone or with others when you made the mistake? Were you worried about others reactions or worried that people might think of you negatively that you made a mistake?

Your last sentence is also really important. You feel that you are constantly living on edge, just waiting for the next panic attack. This might be partly why you have experienced many panic attacks in one week. When we have a panic attack, we might start to worry about the next time we'll have one. The problem is worrying about a panic attack may cause a panic attack.

I don't know much about medication, but if you think that you might need a different medication then that's always an option. But otherwise, you might want to think about what might've triggered your panic attacks. For example, if the restaurant was busy and noisy and you felt overwhelmed then the next time you go for a meal perhaps choose times that are quieter. If you worry about others judging you, then see if you can sit in a booth area which can give you more privacy and help you to feel more comfortable. If it's the opposite and you don't like restaurants when they are quiet, then opt for busier times and less private areas instead. And remember to challenge any thoughts you have- if you are worried about people staring, talking about you or judging you, just remember that people are often wrapped up in their own thoughts and they may be worried about others staring at them so there's less of a reason to feel anxious. You can also do this when volunteering- no-one is going to judge you for making a mistake, and you even realised that it was a small mistake so it's no big deal. It's understandable that when you are anxious you might not be able to think like this in the moment, but if you make a habit to challenge your thoughts on a regular basis, when it comes to moments before a panic attack, you'll hopefully be able to remember to challenge your thoughts.

As difficult as it is, try not to worry about having a panic attack. I understand that is easier said than done but the less we worry, the less likely we are to have a panic attack out of the blue.

Hope this helps a bit