Anxiety Attacks

@orangeApple5719

What you mention at the start sounds a little like disassociation. Grounding is pretty useful for both disassociation and panic attacks, so you may find it useful.

Grounding is where you make observations to ground yourself in reality. It could be anything from naming 5 things of the same color to describing what you are feeling in your 5 senses. You can say it out loud of just think it in your head, the main point is observing your surroundings. Cold objects like ice packs can also help with grounding as it brings your attention to the sensation of coldness. Moving around and exercise can also help ground oneself.

Deep breathing is also very useful for panic attacks. You can do it by closing your eyes breathing deeply, slowly and gently through your nose then your mouth, alternating between the two (counting to five for each breath may help).

You can also reduce the chance of having a panic attack by exercising often, practicing deep breathing regularly, cutting out caffeine and alcohol and practicing mindfulness.

I hope you find these tips useful and start to feel better soon. If you ever need help feel free to reach out to me or one of the many listeners on 7 cups.