Horrible start to the day

[Mrspjsmom]

For the third time in less than a week I woke up this morning in the midst of a severe panic attack. This has happened to me before but it's rare. I don't know why it has been happening so frequently now. Has anyone else experienced this? If you have do you have any suggestions to help get through the attack and keep it from ruining the day? Appreciate any feedback.

[grayandblack]

Hi, Sometimes I try to run around to even my heart rate with the panic attack. It does work I've tried it.

[pink83737]

Sorry you’re going through such a difficult time with the panic attacks! I know what that’s like having them come out of nowhere. Here are some tips for you that i’ve used in the past that helped me so much.

𝟏. 𝐬𝐞𝐥𝐟-𝐬𝐨𝐨𝐭𝐡𝐢𝐧𝐠⁣⁣

𝐜𝐨𝐦𝐟𝐨𝐫𝐭𝐢𝐧𝐠 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐭𝐡𝐞 𝟓 𝐬𝐞𝐧𝐬𝐞𝐬⁣⁣

𝐡𝐞𝐚𝐫: 𝐚𝐮𝐝𝐢𝐨 𝐛𝐨𝐨𝐤, 𝐦𝐮𝐬𝐢𝐜, 𝐠𝐮𝐢𝐝𝐞𝐝 𝐦𝐞𝐝𝐢𝐭𝐚𝐭𝐢𝐨𝐧 ⁣⁣

𝐬𝐞𝐞: 𝐬𝐧𝐨𝐰 𝐠𝐥𝐨𝐛𝐞, 𝐠𝐥𝐢𝐭𝐭𝐞𝐫, 𝐜𝐚𝐥𝐦𝐢𝐧𝐠 𝐢𝐦𝐚𝐠𝐞𝐬, 𝐚𝐫𝐭, 𝐚𝐧𝐲𝐭𝐡𝐢𝐧𝐠 𝐭𝐡𝐚𝐭 𝐩𝐥𝐞𝐚𝐬𝐞𝐬 𝐲𝐨𝐮 𝐯𝐢𝐬𝐮𝐚𝐥𝐥𝐲⁣⁣

𝐭𝐚𝐬𝐭𝐞: 𝐭𝐞𝐚, 𝐦𝐢𝐧𝐭𝐬, 𝐠𝐮𝐦⁣⁣

𝐬𝐦𝐞𝐥𝐥: 𝐥𝐨𝐭𝐢𝐨𝐧, 𝐜𝐚𝐧𝐝𝐥𝐞𝐬, 𝐢𝐧𝐜𝐞𝐧𝐬𝐞⁣⁣

𝟐. 𝐝𝐢𝐬𝐭𝐫𝐚𝐜𝐭𝐢𝐨𝐧 ⁣⁣

𝐫𝐞𝐦𝐨𝐯𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐟𝐨𝐜𝐮𝐬 𝐟𝐫𝐨𝐦 𝐭𝐡𝐞 𝐬𝐭𝐫𝐞𝐬𝐬𝐨𝐫 𝐟𝐨𝐫 𝐚 𝐩𝐞𝐫𝐢𝐨𝐝 𝐨𝐟 𝐭𝐢𝐦𝐞⁣⁣

𝐩𝐮𝐳𝐳𝐥𝐞𝐬, 𝐚𝐫𝐭, 𝐜𝐫𝐚𝐟𝐭𝐢𝐧𝐠, 𝐫𝐞𝐚𝐝𝐢𝐧𝐠, 𝐦𝐨𝐯𝐢𝐞𝐬, 𝐠𝐚𝐦𝐢𝐧𝐠, 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞, 𝐛𝐞𝐢𝐧𝐠 𝐬𝐨𝐜𝐢𝐚𝐥⁣⁣

𝟑. 𝐨𝐩𝐩𝐨𝐬𝐢𝐭𝐞 𝐚𝐜𝐭𝐢𝐨𝐧 ⁣⁣

𝐝𝐨𝐢𝐧𝐠 𝐭𝐡𝐞 𝐨𝐩𝐩𝐨𝐬𝐢𝐭𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐢𝐦𝐩𝐮𝐥𝐬𝐞 𝐭𝐡𝐚𝐭 𝐚𝐥𝐢𝐠𝐧𝐬 𝐰𝐢𝐭𝐡 𝐚 𝐩𝐨𝐬𝐢𝐭𝐢𝐯𝐞 𝐞𝐦𝐨𝐭𝐢𝐨𝐧⁣⁣

𝐚𝐟𝐟𝐢𝐫𝐦𝐚𝐭𝐢𝐨𝐧𝐬, 𝐢𝐧𝐬𝐩𝐢𝐫𝐚𝐭𝐢𝐨𝐧, 𝐥𝐢𝐠𝐡𝐭𝐡𝐞𝐚𝐫𝐭𝐞𝐝 𝐚𝐧𝐝 𝐞𝐧𝐜𝐨𝐮𝐫𝐚𝐠𝐢𝐧𝐠 𝐟𝐨𝐜𝐮𝐬 (𝐩𝐥𝐞𝐧𝐭𝐲 𝐨𝐧 𝐦𝐲 𝐩𝐚𝐠𝐞! 𝐡𝐚𝐯𝐞 𝐚 𝐥𝐨𝐨𝐤) ⁣⁣

𝟒. 𝐦𝐢𝐧𝐝𝐟𝐮𝐥𝐧𝐞𝐬𝐬⁣⁣

𝐜𝐞𝐧𝐭𝐞𝐫𝐢𝐧𝐠 𝐚𝐧𝐝 𝐚𝐧𝐜𝐡𝐨𝐫𝐢𝐧𝐠 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐭𝐨 𝐭𝐡𝐞 𝐩𝐫𝐞𝐬𝐞𝐧𝐭 𝐦𝐨𝐦𝐞𝐧𝐭⁣⁣

𝐦𝐞𝐝𝐢𝐭𝐚𝐭𝐢𝐨𝐧, 𝐠𝐮𝐢𝐝𝐞𝐝 𝐫𝐞𝐥𝐚𝐱𝐚𝐭𝐢𝐨𝐧, 𝐲𝐨𝐠𝐚, 𝐛𝐫𝐞𝐚𝐭𝐡𝐢𝐧𝐠 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬, 𝐜𝐚𝐧𝐝𝐥𝐞 𝐠𝐚𝐳𝐢𝐧𝐠, 𝐠𝐨𝐢𝐧𝐠 𝐟𝐨𝐫 𝐚 𝐰𝐚𝐥𝐤⁣⁣

𝟓. 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥 𝐚𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬⁣⁣

𝐢𝐝𝐞𝐧𝐭𝐢𝐟𝐲𝐢𝐧𝐠 𝐚𝐧𝐝 𝐜𝐨𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐯𝐞𝐥𝐲 𝐞𝐱𝐩𝐫𝐞𝐬𝐬𝐢𝐧𝐠 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮’𝐫𝐞 𝐟𝐞𝐞𝐥𝐢𝐧𝐠⁣⁣

𝐣𝐨𝐮𝐫𝐧𝐚𝐥𝐢𝐧𝐠, 𝐥𝐢𝐬𝐭𝐢𝐧𝐠 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐬, 𝐮𝐬𝐢𝐧𝐠 𝐚 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥 𝐢𝐝𝐞𝐧𝐭𝐢𝐟𝐢𝐜𝐚𝐭𝐢𝐨𝐧 𝐜𝐡𝐚𝐫𝐭, 𝐝𝐫𝐚𝐰𝐢𝐧𝐠, 𝐭𝐡𝐞𝐫𝐚𝐩𝐲⁣⁣

𝟔. 𝐚𝐬𝐤 𝐟𝐨𝐫 𝐡𝐞𝐥𝐩⁣⁣

𝐭𝐡𝐢𝐬 𝐢𝐬 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 𝐭𝐨 𝐝𝐨 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐟𝐞𝐞𝐥 𝐥𝐢𝐤𝐞 𝐲𝐨𝐮𝐫 𝐜𝐨𝐩𝐢𝐧𝐠 𝐬𝐤𝐢𝐥𝐥𝐬 𝐚𝐫𝐞 𝐧𝐨𝐭 𝐞𝐧𝐨𝐮𝐠𝐡 𝐨𝐫 𝐭𝐡𝐞𝐲 𝐚𝐫𝐞 𝐭𝐨𝐨 𝐧𝐞𝐠𝐚𝐭𝐢𝐯𝐞 𝐚𝐧𝐝 𝐝𝐞𝐭𝐫𝐢𝐦𝐞𝐧𝐭𝐚𝐥 ⁣⁣

therapy is ideal for helping a person create a healthy coping strategy and incorporate it into their life⁣

*a coping skill is considered healthy if it helps you to deal with stress more positively, does not hinder your progress, and isn’t harmful physically or mentally. A coping skill can become negative when it is used to completely avoid dealing with the stressor.

hope this helped!!

[Mrspjsmom in reply to pink83737]

Thank you

[pink83737 in reply to Mrspjsmom]

of course ❤️

[Hidden]

Have you anything negative on your mind, I used to be the same although now not as frequent. I always try not to go to bed on negative thoughts or arguments. It seems to help.

Try and relax in the evening, look for diversions or hobbies that will take your mind off the day. I look at picture books,or You Tube concentrate on what relaxes you. In You Tube is it is holiday destinations you enjoy look up the country and watch on the web. It works for me.

Mind on You Tube try and look on positive titles, not something that will give nightmares or irritate

BOB

[Mrspjsmom]

Thanks. I usually curl up with an afftghan and read. If the TV is on the volume is very low and I am careful what I watch. Sometimes I find a music channel and put that on. At first I didn't think anything negative was on my mind but I have had a very difficult time the past three months. My best friend has been in the hospital and could have died a number of times. Now that she is finally improving slowly perhaps I am just starting to work through some of my emotions.

[sunandbutterfly]

Have you tried listening to music or journaling to help with this?

I would recommend Louis Giglio's I lift my hands where he talks about his experiences with panic attacks. Maybe it will be helpful for you?

[Mrspjsmom in reply to sunandbutterfly]

I do journal and will make a note about Louis Giglio. Thanks for the suggestions.

[shawshankredemention]

Try the Calm App also medication might help. I have night panic attacks too. They are not fun.