Panick Attacks TW
Hey all,
Anyone else get panic attacks so intense your blood pressure sky rockets and you feel like you are literally on the verge of passing out or even just vanishing from existence?!
I am in therapy and do talk about panic attacks with a physciatrist who is prescribing a new medicine for me to try.
Aside from grounding ans breathing techniques does anyone have anything that helps quickly especially in public?
@NewHorizon5544
anything that helps you calm your racing heartbeat is good
1. keep your hand on your heart and take deep breathe
2. keep water bottle on your heart , if its cold water better . if you are sitting in public place just close your eyes and feel as if coldness from bottle is reaching your heart.
@Skansly
Thank you for this, I will keep this in mind!
@NewHorizon5544 What helps me when I get intense panic attacks is watching cartoons. If in public, I put my headphones on :)
@TheMadHatterWasHere
Great idea, thanks a lot!
Hi @NewHorizon554, I hope you're doing OK. Intense panic attacks can be quite overwhelming and sorry you're experiencing them.
What I have found helpful in those situations is listening to a calming song that I have pre-chosen, cold water (as suggested by others), and I have an anti-anxiety ring with little parts on that move which can provide a little distraction. I also have a puzzle game on my phone that takes some concentration and takes my attention away from what my body is doing.
@AccidentalTentacles0
Hello 👋 these are great ! Thank you for sharing : )
I try to focus on other senses. Cold rag on the back of my neck, maybe hot tea or coffee. Focusing on a song or noise. Maybe if I am feeling out of control I try to think of something I can control…..like breathing or coloring, etc.
what have you found that works for you?
Yes, I keep things with me that have distracting and soothing textures, I have a favorite shirt that is fuzzy and stretchy that helps distract me from panicking, I keep little leather hearts in my pockets and I rub them in circles. I also use those noise filtration ear plugs, I have found it easier to deal with noises of leaving home with them. I put scented oils in a cotton inside of my mask, I have enjoyed rosemary, lavender, peppermint, grapefruit, bergamot, jasmine, orange, cedar. These do not solve my public panic but they have helped me to get through being in public without melting down or passing out.
How I help other people and myself during a panic attack is the 5,4,3,2,1 distraction method to take your mind away from seeing and feeling yourself in that state. So you ask yourself these questions and answer them as best as you can
What are 5 things you can see around you?
What are 4 things you can hear around you?
What are 3 things you can feel around you?
What are 2 things you can smell around you?
What is 1 thing you can taste?
If this doesn’t work I make myself detail every little thing I did in the day. And be as detailed as possible don’t try to sum it up. These two methods work really well for me in severe attack’s because seeing myself and hearing myself in a panic attack makes me continue to panic instead of calming myself. These help your mind go into your senses and memory to take the time and focus on your answers.
I hope this helps you and anyone else who reads this❤️