Help how to deal with panic attacks?

[pyx]

?

 

[Someplace_nice]

When I know I'm having a panic attack I focus one one thing depending on how bad it is, it can be anything too. A wall a poster just anything. I slow my breathing and make myself take deep inhales and exhales. Distracting your mind is a way to get it off of whatever it is that's making you panic and the breathing is to make sure you get oxygen to your brain and in your lungs so you don't freak out as much. Again this works for me might not work for you tho.

 

[pyx]

When I know I'm having a panic attack I focus one one thing depending on how bad it is, it can be anything too. A wall a poster just anything. I slow my breathing and make myself take deep inhales and exhales. Distracting your mind is a way to get it off of whatever it is that's making you panic and the breathing is to make sure you get oxygen to your brain and in your lungs so you don't freak out as much. Again this works for me might not work for you tho.

ive been doing that and it hasnt helped. i feel like i'm in flight mode right now. pure terror. i'm so anxious i'm shaking. it's all physiological

im trying to play videogames right now but they havent hlepd. i still cant stop shaking. when i tried counting and regulating my breathing my head began to ache. i'm really at a loss as to what i should do, but thank you for the advice

 

[Someplace_nice]

ive been doing that and it hasnt helped. i feel like i'm in flight mode right now. pure terror. i'm so anxious i'm shaking. it's all physiological

im trying to play videogames right now but they havent hlepd. i still cant stop shaking. when i tried counting and regulating my breathing my head began to ache. i'm really at a loss as to what i should do, but thank you for the advice

Have you tried self soothing techniques? I rock back and forth and bounce my leg. And no prob bob I am here to help anyway that I can

 

[pyx]

Have you tried self soothing techniques? I rock back and forth and bounce my leg. And no prob bob I am here to help anyway that I can

yeah. i've been in this state for a few hours now. i don't know if that's normal. i've been out of the house multiple times, still nothing. my whole body is twitching involuntarily so i'm not sure if that counts as a soothing technique. it's better than stayingstill though

 

[Someplace_nice]

yeah. i've been in this state for a few hours now. i don't know if that's normal. i've been out of the house multiple times, still nothing. my whole body is twitching involuntarily so i'm not sure if that counts as a soothing technique. it's better than stayingstill though

It could be an over stimulation thing but idk what caused you to panic. Sorry I can be more of help my last bit of advice is to talk with someone about it or anything idk if involuntarily twitching counts

 

[pyx]

It could be an over stimulation thing but idk what caused you to panic. Sorry I can be more of help my last bit of advice is to talk with someone about it or anything idk if involuntarily twitching counts

yeah i don't know what caused it either. it just sort of spawned out of nowhere, and it's persisted for hours. it's 2:36AM for me so everyone i know is asleep. the best thing i can hope for is sleep, but right now closing my eyes makes me feel very paranoid

 

[Someplace_nice]

yeah i don't know what caused it either. it just sort of spawned out of nowhere, and it's persisted for hours. it's 2:36AM for me so everyone i know is asleep. the best thing i can hope for is sleep, but right now closing my eyes makes me feel very paranoid

If you want we can go to pm and talk there

 

[Addled and Rattled]

For me, I find tactile stimulation helpful!
There is something called TIPP

T- Temperature. Try splashing your face with cold water. Sometimes I will put an ice pack on my cheeks and take deep breaths. This will provoke a mammalian response that will slow your heart rate and breathing. (Just don't leave something really cold on one spot of your face for too long so you don't hurt yourself)

I- Intense Exercise. Not really the most practical if you're in public, but if you're home alone and freaking out, you can try doing jumping jacks or push ups. Makes it easier to get your mind off things.

P- Paced breathing. Pretty straightforward, try breathing in deeply, holding it for a little bit, and exhaling.

P- Progressive muscle relaxation. Purposefully tense a muscle group, and then relax it, ie, tense the right arm, and then purposefully relax it until it is limp.

The two Ps can be paired together to make it more effective. These do seem kinda silly but they work sometimes. Panic attacks really suck, so anything that works ig.

 

[JoysoftheEmptiness]

I learnt breathing exercises in college.