I feel like I’m seconds from a panic attack all day when outside of my home.

When I’m on public transport, in cafes, the gym, restaurants or where there is a lot of people I’m in this flight mode, where I just feel like running away, I cannot focus on anything other than “I want to run away” thoughts.

I also have incredible bad lightheadedness, like I’m going to collapse any second.

Also if I’m in a restaurant or public transport I just feel like I’m on edge of a panic attack, like it could hit me at any moment.

This is soooo bad and it all came after my first panic attack like 6 months ago.

Please is there any ways to combat this? I have been trying to expose myself and have even tried propranolol but its the same.