Hi Alicia50,
I am sorry to hear about your anxiety and your concern about drinking. I can understand why you would be anxious, it sounds like it was a dangerous situation the other night, especially mixing the sleeping pill with alcohol. Is there a possibility to remove sleeping pills or have a loved one hold them for you until you are more in control of the alcohol use? I am sorry to be so assertive but I am concerned for your safety.
The good news is that you are here and you are looking to make a change. That is the hardest part. Are you hoping to moderate or abstain from alcohol? Have you attempted cutting back or abstaining in the past? If so, what was your experience?
Panic attacks can be incredibly hard to deal with and alcohol can contribute to anxiety, especially the next day. A good exercise to try while in a panic attack is grounding and abdominal breathing. Deep abdominal breaths can be enough to quiet the attack. For grounding focus on your senses - look for 5 things you can see and really immerse yourself in your sight sensation. Then listen for 4 different sounds; for example, cars outside, fridge running, etc. Then touch three different touch sensations and be mindful of the feeling. Is it soft, hard, cold or warm? Then smell two different scents. It can be the shirt you are wearing, a candle, anything in your area. Finally, taste one thing. It can be anything including water. Be very mindful of the taste. That is grounding. It might take a few attempts but that usually stops a panic attack.
I know it has been a few days since you posted last. How are you feeling today?
Ashley, Health Educator