How can I cope with anxiety and panic attacks when I have nobody to go to for help?
Last Updated: 11/04/2019 at 9:10pm
Lindsay Simon, LMFT
Marriage & Family Therapist
I work from a holistic perspective to help my clients heal from various mental, emotional, and relationship problems. My style is direct,honest, supportive, and nonjudgmental.
Top Rated Answers
Create a list of coping strategies that you have tried and that work. Keep copies of the list in your home, coat pocket, and car so you don't have to think about what to do when a panic attack happens. A person with asthma keeper their inhaler by their side all the time. A person with panic attacks should keep their list always ready, as well as the other tools that will help them get through it (ipod, headphones, journal, etc.).
I breathe in my nose and out my mouth. I count to 100 and I focus on other things. I think about things that make me calmer.
Think about positive and happy things, avoid sad or negative thoughts, rest and sleep properly.
first, never forget how strong you are, second i found research they key to helping me, reading and reading, finding like minded people and connecting with them
You can be your own best tool! Use the self-help guide on here, research coping mechanisms (especially on professional or official sites), or form a "safe place" in your mind (directions can be found online). Or even a box of safe things for when you feel the onset of panic. If you're in school, many people don't realize this, but your nurse can be a good resource and is supposed to allow you to calm down in her office (or your school may have a psychiatrist you can talk to.) Keep your options open, and research! Breathing and grounding techniques, when practiced, can become your best friends.
Talk to some one! That's what this website is for! There are tons of friendly listeners you can connect to
you need to talk yourself through it. come up with a routine. count numbers, distract yourself :).
Use coping skills like deep breathing, stress balls, grounding, use a mind exercise called "out of this world", write, draw, read, watch tv, take a nap, connect with a 7cupsoftea listener... The list can go on for ever.
You can research it and see other people experiences, and seek professional help as well, and there are always people at 7cups that are willing to listen as well :)
There are many ways to cope with your anxiety and panic attacks yourself. Rationalize your thoughts, focus on your breathing, but in the end figure out what works best for you. If listening to music helps you cope then do that, but in the end you know you best so find what works best for you. Take care!
Remember to breath. Breathing helps it can calm a panic attack and anxiety and many other things! Just remember to breath and take a moment to ask yourself some questions. Ex: Why am I afraid? Is this reasonable? What’s the worst that can happen? Or you could change the way you think!! Ex: Instead of “What if I fail this job interview” Try to switch it to, “What happens if I GET the job?” Trust me it helps!! :D
There are a few techniques that you can use to help yourself including grounding and breathing techniques. In addition to this there are sources such as youtube videos with breathing and voices which you could use. If you are in a school or working there may be a welfare officer you could visit.
I make some herbal tea or bake a cake. Keeping my hands busy always helped me. Also somt1kmes I just cuddle with my cat until i feel strong enough to do one productive thing. Just remember to breathe and fo one little task that is something your enjoy
I will and do often try to play a game on my phone, or try taking my mind off of it by distracting myself if I can with Facebook or sending a Snapchat or 2 to my children. I cook a lot so I often browse for new recipes and write them down instead of saving them to my phone. I often play on the xbox as a means of distraction or do the 5 things you can touch, 4 things you can hear , 3 things you can smell, 2 things you can taste, I thing you can eat.
Focusing on breathing in and out, counting breathing, recognizing five senses (smell, temperature, wind, day/night, light/dark, sound, etc.); looking into the open sky and trying to focus on the details of the cloud/light/darkness; power walk for 500 steps with counting are a few things to do to de focus from anxiety. Also, setting boundaries of time 10-15 minutes to do at least one of these things help a lot. Once, this is addressed and reduced, it's okay to force little bit to accomplish small tasks such as picking up trash, cleaning just a small portion of the room, loading laundary, etc. will help feel accomlishment and mitigate anxiety. Listening to great speeches on TED talk or some other speakers help too.
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