Quick tips please?

[JM1064]

I haven’t been on here in a while. Can anyone quickly tell me how they calm down in the moment of an anxiety attack? I feel so helpless and usually let it run its course but it’s taking so long and it’s so weird to want to get a grip and your body literally won’t let you

[Hidden]

Breathing techniques..maybe get some on line on you tube and follow them ..

🌹🌹

[Hidden]

Hope it passes soon...🌺

[JM1064 in reply to Hidden]

Thank you so much

[Jeff1943]

Sorry to hear you are suffering, JM1064. An anxiety or panic attack is one of the more distressing symptoms of general anxiety disorder. There are three ways to handle it that I know of.

You could ask your doctor for a small prescription of fast acting tranquillisers like diazepam or xanax. You take them in response to an episode not on a regular basis. These meds will stop anxiety in its tracks and the benefit lasts for 4 or 5 hours but when the beneficial effect wears off it can still leave you free of anxiety.

Then there are breathing exercises that release natural tranquillising hormones to act on your nervous system. The simplest of these is as follows: breathe in slowly through your nose to the count of 4; hold the breath for 4 seconds; then breathe out slowly through pursed lips to the count of 6; pause for a few seconds then repeat and repeat.

Alternatively, you could agree to accept or coexist with the anxiety attack for the time being. This is in keeping with the Acceptance Method for recovery of anxiety disorder described by Claire Weekes in her first book 'Self help for your nerves'. The point is that if we can lose our fear of panic attacks we stop flooding our sensitive nervous system with fear hormones and break the cycle of constant re-sensitisation. This allows our nerves time to recover and brings anxiety to an end.

But how do we lose our fear of anxiety attacks, you may ask? We do this by understanding that anxiety has its limitations. It can't kill you - no death certificate exists that gives 'anxiety' as the cause of death. It can't make you physically disabled. And it can't send you insane - anxiety is a neurosis NOT a psychosis.

So although anxiety is a disturbing experience it's a bit of a toothless tiger. It's caused by simple glitches in your nervous responses as a result of disordered thoughts. Are you really going to let a thought frighten you half to death? Instead accept the bad feeling for the time being knowing you are not in harm's way. It's hard I know but if you can frame your mind to accept the bad feeling for the time being you will eventually recover. So accept, accept and accept again: it requires perseverance and practice but with the passing of time comes the reward of recovery.

This is all I know about dealing with anxiety/panic attacks. I hope it allows you to look differently at what ails you and that you achieve recovery and regain your former happy life.

[JM1064 in reply to Jeff1943]

Thank you for taking the time to reply and give advice. Your post really helped me and gave me new insight and philosophy regarding my anxiety. I appreciate it so much and will be referring back to read it again when I need to!

[Agora1]

JM1064, everything Jeff1943 said is right on target. Try them all and find what

works best for you. It's always a good idea to start practicing before you absolutely

need it for a quick fix.

I happen to find this video on YouTube that may help you in a pinch.

"How to Calm Down During a Panic Attack" by Buzz Feed Video

I no longer get panic attacks but use it when I am over agitated with stress.

Good Luck. x

[JM1064 in reply to Agora1]

Thank you! I am going to start looking up videos to have in my back pocket. Never thought how impactful a breathing exercise could be.

[Agora1 in reply to JM1064]

JM, deep breathing is my "go to" every single day. It's that magic tool

we all look for in reducing panic, adrenaline levels and lightheadedness

within moments. Always make sure you are well hydrated too. x

[Racheezy]

I like to use this technique. I called a helpline not too long ago because I was having some all day. It really helped me a lot so I hope it helps you as well.

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[Agora1 in reply to Racheezy]

Thank you Racheezy for sharing this thought. Not enough is said about Grounding

on the forum. My therapist uses it for when I'm having a meltdown, it works. xx

[JM1064 in reply to Racheezy]

I have never heard of this technique and it is a GREAT idea!! I will be using this quite often now, thank you very much!