Post anxiety attack - What's your self care routine?
A little about my anxiety:
I've had anxiety attacks since I was 14. Apparently I've always been an extremely anxious child (panic from loud noises, flying bugs etc). I take Pregabalin (Lyrica) and Citalopram. Recently (about 3-4 months) I've been taking Propanalol for tachycardia and fast heart rate, but it helps the panic too.
My question to you is this: What do you do to care for yourself after an anxiety attack? I tend to take Professor Lupin's advice and have some chocolate, make myself a cup of tea (I am British you know). I sometimes take a bath.
Love to you all.
I forgot to add that I would also like to know how you feel afterwards. I've begun developing a sort of depersonalisation and tiredness. What do you do about these? Or what are your symptoms?
@plumPine45
I've also experienced depersonalisation during and post panic attack. I tend to take some deep breaths and use a distraction technique such as looking at an app that makes me feel 'normal' such as instagram and tell myself I'm ok. After using an app called "panic", I haven't experienced a panic attack in a long time...maybe 6 months or more.
@HolisticLiving wow. 6 months free... congrats!
@plumPine45
i tend to feel so stressed and confused after an attack which usualy leaves an uneasy feeling but then i feel better and relaxed
@PlumPine45
Hey Plum ^_^ This is an amazing post, I feel this could really help people share some methods to cope with Panic Attacks, and how to practise some self care post panic attack, so thank you for posting this!
How I feel after a Panic Attack:
After a panic attack, I feel exceptionally tired and drained, which is tough because it makes the entire day kind of hard for me to deal with.
Self Care after a Panic Attack:
These steps typically wont work for everyone, we all have our own coping methods, however these are some things I personally like to do!
♥ - Write in my 'anxiety journal' - I do this and write about what I was panicked about, to help my identify my triggers in the future, so it can be avoided.
♥ - Drawing - Drawing is a good way for me to relax, calm down and express my feelings
♥ - Games - Gaming offers me an awesome distraction to take my mind off things, playing Fallout: New Vegas for example, I can get absorbed in a totally fictional and wonderful place
♥ - Reading - for the same reason as gaming, It really helps distract me and make me happy again (providing it's a good book, so twilight and 50SOG is instantly excluded for me 
)
♥ - Sometimes, I also like to talk it out with a very close friend or someone here on 7Cups, expressing myself post P.A is important to me, it helps get it all out of my system, and it reminds me I'm not alone in it!
Tagging some people who either deal with anxiety, OR I'd lik to hear your thoughts:
@bambivball @anxietysucks19 @Johnny20 @fluffyunicorn88 @kdog334 @MysteriousSoul @LavanderApricot452 @Johnboy1981
@KimiLamperouge
I dont know how to deal with My anxiety. So I sleep and see if it helps. Or I cry. Then when Im coming down from My attack, I get all lovable and clingy. During the attack, hate to be touched or talked to.
@Anxietysucks19
I am the same, i used to sleep and then i becae depressed i know focus on deep breathing which has reallly helped me
@Anxietysucks19 it feels so contradictory to not want to be touched and then wanting comforting... all within a short time period... it can feel crazy-making...
@Dan117 some great self care ways there, love the idea of the anxiety journal . Do you only write in it when you anxious ?
Fluffy! Noo, I got your tag wrong, haha! In regards to your question, yes, just so I can help identify triggers and help identify trends
@Dan117 haha -- you put 88 too suze always does that -- making me four years younger though so i dont mind ha :D Ahh think anxiety journal is great idea :)
It depends on when/where the attack occurs... I started getting anxiety attacks three years ago come August but have been an anxiety sufferer my whole life basically. My attacks started Sophomore year of college.
When the attacks first started I would have to lay down until the pain and cramps subsided, then I would force myself to go outside to get some fresh air and go for a walk.
My techniques I use now are:
laying down
walking outside
sew/quilt
read
draw
color (often I will color mandalas, as they are complex and force me to focus on the pattern)
deep breathing (in through the nose hold for 7 then out through the mouth)
progressive muscle relaxation (tense your whole body hold for few seconds then release)
meditation (calm.com has guided meditations at various lengths and then you can choose background)
also used to do yoga (can't anymore due to a wrist injury yoga still bothers it)
recently got into wood carving as well
I also am generally out of it for two to three days after an attack......
Hello! I am in a similar situation because I had my first panic attack when I was 15 and was extremely anxious as a child (I sobbed every time I did not get an A on any assignment, even small ones).
After I have a panic attack I do the following:
-Listening to music (it does not have to be an up beat music, just one that makes you feel good)
-meditate (there are plenty of guided meditation videos on youtube)
-Drink water (hydration is important since you may have sweated during your panic attack)
-watch a show I enjoy (I personally enjoy animes that have heros and villans like Naruto)
-go to any tumblr anxiety master posts (because they have great websites to visit)
After a panic attack I feel disassociated which means to feel like I'm not in my body (nothing feels real). My senses are also made hypersensitve. For example, everything looks slightly brighter than usual, I can't get warm drinks because the cup feels like it's going to burn me, birds chirping sounds like fingernails on a chalkboard etc.
I've never experienced anxiety in my life. I guess what I do when I am particualry nervous about something like an upcoming appointment or event is that I use music. I think music is very powerful and having the right playlist or artists to listen too can really ground me and make me feel calm and relaxed. :)
Usually I have to breathe, wipe all the tears and snot away, massage my hands (they claw up and I lose function of them), and then I hug my dog.
@SuggaMomma
Thats such a great technique
When I want to calm down from a Panic Attack, I usually shower, or I knit.
Baths are nice. Try bathing in Epsom salts. They are wonderful for soothing. If your like me, you need a lot of quiet time.
When I have an anxiety attack I do something called grounding, you find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 things you can taste, I helps you calm down and helps you take in your surroundings
I like that.
Post anxiety attack --- I tend to need space to myself. So I tend to go to my room and do something I enjoy. Whether it be coming here on 7cups, watching something I enjoy, or recently been enjoying learning about zentangle.
