Panic and anxiety

[BlueLlama]

I’ve had bad panic attacks since late June when I got fired. I have a paranoia of being alone, and I’m alone most of the time. I get anxious for no obvious reason. Sometimes I panic, and get so worked up that it lasts for hours. I’m in the process of trying to see a counselor, but haven’t gotten that far yet. Does anybody have any tips or ideas for how to back out of a panic attack? And I’ve tried breathing techniques, but they all just heighten the anxiety. I just need to get through this until I can get professional help. Please, if you have any ideas, even if they seem silly, I implore you to share them with me.

[anon99]

Hi. At first breathing techniques made me more anxious also because I felt like I was going to pass out. But I continued to try them and they absolutely help stop an attack for me- or help distract my mind for a quick minute. Keep trying. Another thing that helps me is meditating videos on YouTube. Here’s a my go to: “10 Minute Meditation for Anxiety” by Goodful. I hope a tiny piece of this helps, if not just know you aren’t alone with these feelings. I panic when I know I’m gonna be alone.. then some days I panic when I’m not gonna be alone also because people give me anxiety. x

[BlueLlama in reply to anon99]

Thank you. <3

[Marylander]

1. Doing cardio when I feel a panic episode is approaching it forces the body to connect with breathing.

2. Alternatively, during the panic attack you can tell yourself that as real as it feels it is an episode and it will pass while noticing and saying out loud concrete thing around you, ex,. “I’m rubbing my hands, they feel cold, my nails are short, my fingers are smooth, etc”, this grounding technique helps to shorten episodes.

3. Say kind things to yourself as if you were being kind to someone else needing your help: “I know you feel stressed because these are difficult times. It is normal to feel stressed after loosing a job during a pandemic. This will pass too. Remember that you are *say your qualities (resourceful, funny, good friend, etc)”

4. Go see your dr. in case meds are necessary.

Hope you feel better!

[BlueLlama in reply to Marylander]

Thanks.