Why am I been destroyed mentally and physically by severe panic attacks that are uncontrollable
Any help and support would be appreciated massively as I can't get any support
@Dieselevo
Severe panic attacks are so devastating. I’m so sorry it took so long for someone to get to you and I do hope you have gotten through the worst of your latest panic attack.
@CalmRosebud thankyou I did get through it in the end they are devastating and dealing with it again well trying too
@Dieselevo
Sometimes I’m online and I can help talk you through a panic attack. I have resources somewhere on ways to deal with panic attacks. I get them myself from time to time, which is complicated by asthma, so it makes it very difficult when it happens. I have trained our puppy (now a dog, but I think of her as a puppy) to “sense” when I’m about to head into a panic attack and she delivers deep pressure basically by sitting on my legs. Heading off a panic attack, recognizing the signs that one is coming on, seem to work better for me, but in the middle of it, deep breaths, having a sugary drink like an orange juice, or just lying down flat on the floor, has helped me in the past. I’m going to look for the resources I mentioned before. If I remember correctly, they are all things you can practice when you’re not having a panic attack, and then when you feel one coming on, you can try some of these things. Now I remember another one. It’s to run water over a washcloth, either extremely hot or extremely cold, and place it on your face or arms. Sometimes the extreme sensation will jolt me out of having an attack. Let me look for those resources! I hope you’re ok.
@Dieselevo sending love light & blessing to you <3
- Practice Deep Breathing: Slow, deep, and controlled breathing helps regulate your nervous system and counteracts hyperventilation, a common symptom of panic attacks.
- Box Breathing: Inhale for a count of four, hold your breath for a count of four, exhale for a count of four, and hold for a count of four. Repeat until you feel calmer.
- 4-7-8 Breathing: Inhale quietly through your nose for four seconds, hold your breath for seven seconds, and exhale forcefully through your mouth for eight seconds.
- Use Grounding Techniques: These strategies help to reconnect you with your physical surroundings and distract your mind from the panic.
- The 5-4-3-2-1 Method: Identify 5 things you can see, 4 things you can touch (and notice their texture), 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
- Focus on an Object: Concentrate on a single, physical object in your environment, paying attention to its color, shape, and features to redirect your focus.
- Acknowledge and Reassure Yourself: Remind yourself that the feelings are a result of panic, not a life-threatening event, and that the attack will pass.
- Use calming mantras like: "This will pass," "I can get through this," or "I am not in danger".
- Stimulate Your Senses: Intense sensations can help interrupt the panic cycle by diverting your brain's focus.
- Use Cold: Drink a glass of very cold water, splash cold water on your face, or hold an ice cube in your hand.
- Strong Tastes/Smells: Pop a strong mint or a piece of sour candy in your mouth, or smell an essential oil or a scented lotion.
- Move Your Body: Engage in light exercise, such as walking or jogging in place. This can help release pent-up energy from the "fight or flight" response and regulate your breathing.
- Practice Progressive Muscle Relaxation: Starting from your toes and working your way up, tense and then release each muscle group to reduce overall physical tension.
- Regular Exercise: Consistent physical activity can help manage stress and tension levels, potentially reducing the frequency and severity of future attacks.
- Lifestyle Adjustments: Avoid stimulants such as caffeine, alcohol, and nicotine, as they can exacerbate anxiety symptoms.
- Seek Professional Help: If panic attacks are frequent or significantly impacting your daily life, speak to a mental health professional. Therapies like Cognitive Behavioral Therapy (CBT) and exposure therapy are highly effective treatments.
- Build a Support System: Talk about your experiences with a trusted friend, family member, or support group. Social support can help you feel less alone.
