Panic attack

[IamJude]

Hello, I think I might be having a panic attack, I can’t function right now. What do you do?

[MMoth]

Deep breathe. Inhale through nose. Hold it. Exhale through mouth. Repeat. Just think about breathing.

[IamJude in reply to MMoth]

Thank you

[Junster92]

Hey hey, keep telling yourself it will be ok, it will be over, and focus on deep breathing...works for me....hugs you are not alone

[IamJude in reply to Junster92]

Thank you. Feels like a mountain right now. Do you ever have physical reactions to your anxiety? I’m sort of breath and have a stomach ache and I can’t really eat.

[MMoth in reply to IamJude]

Yes, there are definite physical effects. I’ve felt what you mention and more. Sip some herbal tea, drink lots of water, listen to soothing music, eat lightly (crackers, oatmeal, mashed potatoes, nothing hard to digest).

[Jeff1943]

When you have a panic attack the best thing to do is to do nothing. Other than the breathing procedure that MMoth has described below which releases natural tranquillising hormones. But that apart do absolutely nothing.

Certainly don't fight it as fighting the symptoms of anxiety disorder only causes more tension and stress and solves nothing.

Instead, accept the bad feeling for the moment and face it head on: pass straight through it, don't try to dodge it or shake it off. It will end soon enough and by accepting it for the moment you will deprive it of some of the fear hormone which is what makes the symptoms of anxiety disorder persist.

A panic attack makes you feel dreadful but that's all it can do - make you feel dreadful. It can't give you a stroke or a heart attack. It can't send you mad. It's not life-threatening, you're not going to end up in a wheel chair.

Other than making you feel rubbish for a while be reassured it can't harm you. It's simply a glitch in your nervous system caused by too much worry and overwork. Stress and obsess about it and it will stick around.

If you had the back ache you'd still continue with your day. So despite the discomfort you can continue whilst experiencing high anxiety too.

Just to help you cope why not practice MMoth's breathing technique right now?

1. Breathe in slowly through your nose filling your lungs.

2. Hold your breath whilst you count to five.

3. Breathe out slowly through pursed lips and repeat.

If you can stop feeding panic attacks with fear they soon weaken and stop bothering you. Either way, you're going to be O.K., most of us here have had panic attacks and we're still here to tell the tale!

[IamJude in reply to Jeff1943]

Thank you so much for answering me. I feel completely overwhelmed right now and so weak. I’ll rest, breathe and not feed my anxiety.

[MARYRD27 in reply to IamJude]

Others have given you really good advice. I've had panic attacks since I was around 12 and I'm now 68. I've pretty much had every physical symptom that comes with anxiety - feeling of unreality, feeling of losing your mind, nausea, chest pain, feeling hot and cold, feeling like my throat is swelling and I can't breathe and my hair has fallen out from prolonged stress. I just wish I had known sooner what a panic attack is and how to deal with it. What I do now is immediately recognize it for what it is and I know that it will pass if I just take a few deep breaths and blow the air out slowly. Focus on your breathing and drink some water. Sometimes a dry throat will trigger one, as well as being dehydrated. If the attack is bad, especially if I wake up in the middle of the night with one, I will take some Xanax. So far, it has never failed me. Another trick I learned from a Psychologists is to hold ice. The cold ice in your hands will distract you and you won't be able to focus on the anxiety. I also work at eliminating as much stress as possible in my life and try to stay away from people whose lives are train wrecks. What has helped me the most, however, is The Anxiety and Phobia Workbook by Bourne. It was a life-saver.

[erikaseibs]

Don’t be afraid, because that makes it worse. Just accept that it’s happening, breathe to the best of your ability, and I swear that it will be over soon.

[IamJude in reply to erikaseibs]

Thanks so much

[Hidden]

I hope you’re feeling better now, IamJude.

You got some great advice here already.

Don’t fight the panic. I know that sounds hard but running away from it will only make it worse. Sit with it. Feel the sensations and tell yourself that you’re okay. It’s just anxiety. You’re safe.

Even if you don’t feel like it.

Also, try alternate nostril breathing. There are tons of videos online to walk you through it. Trust me, it’s my saving grace when I feel panicky. Hang in there, my friend. You’re not alone 🖤

[IamJude in reply to Hidden]

Thanks so much. Right now it comes and goes. My body is exhausted from it.

[Hidden in reply to IamJude]

Oh I know. Panic and anxiety can take all of your energy. But try to not let it 🖤

[MARYRD27 in reply to IamJude]

If you become very fearful of the panic attacks and feel like you can't handle them, they will come more often and last longer. Just the fear of having another one can trigger one. Once you know that you can handle them and if you can find any triggers that can be eliminated, you won't have them as often. I went for many years without any panic attacks. When things are going well in my life, I usually don't have them. Think about what has been going on in your life since they started. Sometimes stress builds up without you even noticing it until it suddenly manifests itself in a panic attack.

[takelifebacknow]

They say to think of something that grounds you. For me, my son.

[pink83737]

Do some grounding