So much for getting better... - Anxiety and Depre...

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So much for getting better...

Last night, I had the meltdown of my life. I screamed and hyperventilated for two hours. I tried cutting and it did nothing to calm me down like it normally does. I had to call my doctor who convinced me to wake my mom up and she put me in a bath and shoved Ativan down my throat. I could no reel myself in and it was the second scariest breakdown since 4 years ago. I need medication that balances out my bi-polar and suicidal tendencies. I’m so frustrated that in the last few years, nothing has worked long term. Any suggestions how to calm down a massive panic attack?

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Lavender is known for being soothing and stress-relieving. It can help your body relax. If you know you're prone to panic attacks, keep some lavender essential oil on hand and put some on your forearms when you experience a panic attack. Breathe in the scent.

Breathing slowly and deeply. Anxiety can cause you to breathe very quickly, which makes both the mental and physical symptoms of a panic attack even worse. When you start to feel panicky, be sure to take slow, deep breaths to soothe your mind and body. Stop and think.

Use deep breathing. ...

Recognize that you're having a panic attack. ...

Close your eyes. ...

Practice mindfulness. ...

Find a focus object. ...

Use muscle relaxation techniques. ...

Picture your happy place. ...

Take benzodiazepines.

Limit stimuli

Learn triggers

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Light exercise

Light exercise can help to stop panic attacks. Exercise releases hormones called endorphins that relax the body and improve the mood.

Walking can help to produce endorphins, and it can also remove a person from a stressful environment. The rhythm of walking may also help a person.

Mindfulness exercises

Panic attacks can make people feel detached from reality. The intensity of anxiety can overtake other senses. Mindfulness can help to re-ground a person and direct their focus away from sources of stress.

Below is one example of a mindfulness exercise. Each step should be completed slowly and thoroughly:

Look at five separate things, thinking about each for some time.

Listen for four distinct sounds, and examine what is different about each one.

Touch three objects. Consider the texture, temperature, and uses.

Identify two different smells. Do they trigger any memories?

Taste something. This could be a fingertip or a piece of candy.

Focus on an object

Concentrating on a nearby object can help a person stop a panic attack. A person who experiences attacks regularly may want to carry something for this purpose. Focusing on one thing can reduce other stimuli. As a person looks at the item, they may want to think about how it feels, who made it and what shape it is. This can help to reduce the symptoms of a panic attack.

Try muscle relaxation techniques

Another symptom of a panic attack is muscle tension. Practicing muscle relaxation techniques may help to limit an attack. If the mind senses that the body is relaxing, other symptoms, such as rapid breathing, may also diminish.

Progressive muscle relaxation is a popular technique for coping with anxiety and panic attacks.

Picture a happy place

A person's happy place should be somewhere they would feel the most relaxed. Every aspect of it should be pleasing.

When a panic attack begins, it can help to close the eyes and imagine being in such a place. Think of how calm it is there. Imagine bare feet touching the cool soil, hot sand, or soft rugs.

Thinking about a relaxing and calm environment can help a person to become relaxed and calm.

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Repeat a mantra

A mantra is a word, phrase, or sound that helps with focus and provides strength. Internally repeating a mantra can help a person to come out of a panic attack.

The mantra can take the form of reassurance and may be as simple as, "This too shall pass." Or, it may have a more spiritual meaning. As a person focuses on gently repeating a mantra, their physical responses can slow, allowing them to regulate their breathing and relax muscles.

Tell people

If panic attacks frequently occur in the same environment, such as a workplace, it may be helpful to inform others and let them know what kind of support to offer.

If an attack happens in public, telling even one person can help. They may be able to locate a quiet spot and prevent others from crowding in

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Healthier lifestyle

Keeping the body in balance is a great way to lessen the impact of anxiety. The following strategies can help:

avoiding or reducing smoking, alcohol, and caffeine

following a healthful diet

getting a good night's sleep

staying hydrated

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I hope some of these help u am here if u need to talk .

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Thank you so much ☺️

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You’re very welcome, Am praying you feel better soon and am here for u if u ever need someone to just listen to u. I don’t ever want u to think you’re alone in this because you’re definitely not and u deserve to be happy and am sending u a big 🤗🦋💙

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You’re amazing. Thank you 🥰

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