Coping with panick attacks?
Does anyone know some good methods?
I suffer from strong anxiety and I randomly have super strong panick attacks, to the point I bleed from my nose, I spend hours crying, nor being able to breathe and I have to take 2 anxiety pills(if not more). Also I suffer from IBS and these panick attacks make my syndrom a living hell.
My anxiety is Chronical so I'll always have it. I've accepted it , however I dont want it to define me.
Also I cant get help from a professional. So my solution has been trying method after method to cope. So is why Im making this treath! Would love to hear you guys on this
@Booklover95 some of the things people use to cope are:
deep breathing
distraction with pleasurable activities
grounding techniques
guided meditation
and so many others! I'm sure others will post some suggestions as well!
@HollieAardemaLMSWCAADC Never got much into meditation but thats actually a good idea. I'll try it! :)
@Booklover95. Make sure you try it more than once! There are soooo many ways to meditate!
@HollieAardemaLMSWCAADC
Grounding techniques have always been my go to :) great list!
@TheHoneyDoll it can be so, so helpful!! Glad to hear it works for you!!
Hi, I'm new here but just wanted to suggest something I have found helpful! I hold my breath for 17 seconds then let out a big breath! I keep doing this until I calm down! Sometimes it helps sometime not so well but worth a try xx
@Booklover95 Hi there, thanks for sharing your post with us! First off, I love the name since I am quite the bookworm myself.
I hope that the suggestions already made help you out! In addition, 7Cups provides mindfulness exercises for various purposes including anxiety and stress relief. You can check them out here: https://www.7cups.com/exercises/mindfulness/?showlist=1
I'm so proud that you are seeking support here! Please feel free to reach out to the listeners here if you ever want to talk.
Hey, I find that dropping everything you're doing and going for a fast walk for 30 mins can really help. The key is to do it as soon as you start to feel like you're being overwhelmed, not waiting until you're in the middle of it. I think exercise can help you kind of reset your breathing patterns and make you less hyper-conscious of the physical symptoms that tend to make you more anxious. Hope that helps!
I just write endlessly until I'm done with it. All emotions are out and as a result u r calm. It's like punching a pillow and putting ur face in it and screaming out. Works for me every time.
@Booklover95
You can try calm.com and do deep breathing relaxation.
@Booklover95
@Booklover95 I posted on another thread in this forum about tactical breathing. I won't repeat all the rationale for why it helps here, but the basic technique is, inhale for a 5 count, hold for 5, exhale for 5. hold (i.e., don't inhale) for 5. Then start the cyle again and continue as needed.
@Booklover95
All of the above when the symptoms start. Additionally, before the symptoms start, I've learned to notice two things to get a handle on if I don't want one to start in the first place. First, racing thoughts and most of them worrisome or bad. That's when I know I need to take a mile long walk, deep breath, detach, and discern which of those those are random and which are my Inner Critic. The ones that are my Inner Critic I counter with truth and love; the random ones I let slip off as if on teflon.
Second, tight jaw. Now that one I don't know how to loosen quickly. I just notice it and drink tension tamer herb tea!
