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When you feel an attack coming on,, practice slow breathing. Try to breathe in for a 7 count, hold for a 4 count, then exhale for 8 count. You'll probably need to repeat this multiple times; I usually close my eyes and try to focus on something, be it the feel of my clothes on my skin, or a favorite TV show. If things are exceptionally bad, by dunking your head in water or splashing it on your face, you can activate your diving reflex, which should slow your heart rate. Seeking therapy could provide you with an emotional outlet, as well as skills to help you manage attacks. And honestly, checking in with yourself more, assessing how you feel, trying to not keep things in, instead focusing on the fact that your feelings are valid, but negative emotions won't last forever. And remember, you have people cheering for you, even strangers on the internet!
That breathing exercise is everything and I wish I’d known that trick at 15 when these started for me.
My therapist recommended i did the 5 senses exercise every time i felt i was heading down a spiral, and it can be helpful in some situations.
Start with looking around and try to notice and name 5 things you can see.
Then do the same with identifying 4 things you can hear.
Next, identify and focus 3 things you can feel.
Followed by 2 things you can smell.
And lastly 1 thing you can taste.
Don’t get caught up in worrying about another one happening. Know and remind yourself it’s a relatively normal thing. There’s nothing wrong with you. Brand writers steps are very helpful. Especially if you can start to recognize triggers and physical signs you may be feeling overwhelmed before it escalates. You got this xo
I used to get them pretty bad. Agree with all of Biologists suggestions. Those tricks weren’t enough for me initially and my doctor prescribed me an SSRI which helped a lot. I’m off it now but it helped when it was severe.
All of the above sound spot on. I have severe anxiety and a host of other conditions that cause panic attacks, sometimes benzos are the only thing that help with almost immediate relief. You do need to respect them though. Some other things that help: Try the Headspace app and put on one of the anxiety rescue meditations. Can be as quick as 3 min. The next solution or attempt is a little out there but hear me out. Many years ago I had a doctor tell me that if I couldn’t get my attack under control while meds kicked in to grab ice cubes and squeeze them in my palms for as long as I could take it. Repeat as necessary. Something about the brain not being able to process both the panic attack and the pain simultaneously. It works for a few moments but maybe that’s enough to break it. And then like the others mentioned, square breathing is key. I feel for you. Feel free to DM if you’re really struggling.
Author/senior strategist. How you feeling? Hanging in?
Sounds like a good plan. Best of luck and enjoy your down time. Take good care.
Ps. That show is nuts!
Work on the reason and the triggers. That will take longer so you’ll probably have a few more b4 completing that type of work, ur it’s really important to recognize the things that catapult us into the anxiety. Deep breathing, meditation, bringing yourself back into the moment and not the past or the future where you are expecting things to go wrong.