Hi!
I have had depression on and off for the past 35 years. But since january 2021, I've been getting frightful anxiety crisis. It is not always at the same level but if often becomes intolerable. The I either tough if out or drink alcool, which is bad, I know. I'd like to know how people here deal with anxiety attacks.
Thanks
As a recovering alcoholic, please stay away from drinking or any other addictive substances. As far as managing attacks, I try to keep something soft like a stuffed animal or blanket near me. I get really overstimulated and it helps ground me to the moment instead of falling deeper into panic, disassociating, or having a seizure. Something that gets passed around a lot is something along the lines of "5 things you see, 4 things you hear, 3 things you touch, 2 things you smell, and 1 thing you touch". You can look it up to see variations on the method. It is meant to help bring you back to the moment but distract you from the surrounding stimuli. In my case, it helps filter stimuli back in one at a time versus all at once. Hope this helps!
Thank you Lefty_Epee. I will definitely try that. Congrats on your recovery.
Hello again,
Reading your post again, I notice you talk about being overly stimulated. I had not thought of that, as I try to get something that mobilizes as much of my attention as possible when anxiety is rising. Maybe I should dare go the other way, minimize stimuli. Thanks again.
Eklektik, I suffered for many years with severe anxiety as well as agoraphobia.I learned that it's not a matter of how to tough it out or fight it. The "key" is
accepting it and not allowing anxiety to make you run and fear it.
As you know, it does pass in time, unfortunately than we may go into the anticipatory
anxiety, waiting for when it just may hit us again. Once that happens you are in a
cycle of fear begets fear.
Besides medication and therapy, finding other methods to calm and relax both your
mind and body are immensely helpful. It takes time and retraining your subconscious
mind. But it can be done.
I tried many different methods and to this day use each and everyone in my daily meditation and breathing. I beat anxiety and am in control of my life once more.
Never give up and believe that you can and will regain control once more.
You so deserve this. 
xx
Thank you Agora1. I am perplexed about the idea of accepting anxiety. I don't quite know what it means. Can you explain or give examples? Medication does not help me and I am waiting to get in an anxiety management group. I too meditate. Sometimes it helps, sometimes it makes things worse. Thank you for your words of hope.
Eklektik, I know someone who can explain accepting anxiety better than anyone.It is Dr. Claire Weekes, a psychiatrist who herself suffered from Panic/Anxiety Attacks.
Her research not only helped her but her patients. Her theory is that Acceptance of
Anxiety can calm the "Fight or Flight" response.
Her book is on Amazon or her videos on YouTube.
"Hope & Help for Your Nerves". That was my foundation in getting better.
I still have her book on my desk as reference. With a good foundation, we can
build other methods of help on top of that. Once the foundation is secure
so is our confidence in learning to understand and control our issues in life.
I hope you give it a look. You will believe that she is talking about you lol
There are many of us on the forum who have used her theory. My best xx
Thanks Agora, I'm going to go look at her book right away. Be well!
That book has been life changing and life saving for millions of people since it was first published several generations ago.
When you receive your copy* sit down somewhere quiet and open the book to the first page. Your recovery has begun.
*'Hope and help for your nerves' also published as 'Self help for your nerves' by Doctor Claire Weekes.
Just bought the book by Claire Weekes. I am looking forward to read it this week-end. Thanks again for the advice.
Eklektik, it will be a well worth weekend xx
Watching at this moment. I am crippled by fear
I too at one time was frozen with fear. Fear of everything.Know that this doesn't have to be a lifetime sentence.
Being on this safe site will give you the help and confidence
in overcoming anxiety. We are here to support you xx
I gave acceptance a try this morning on a mildish bout of anxiety. I think I got a bit of it and it gave me an inkling of what it might be when mastered. I realize it is going to take practice but I am determined to give it my best. Have a nice day!
It takes time and practice Eklektik xNothing happens overnight or comes easy in life but this practice will be
life changing for you.
Acceptance will be the basis of your healing. There are also other steps
you can do that will give you the control you need to lower the level of anxiety
or eventually stop an attack before it starts.
For myself, I use daily Meditation and Breathing. We all are here to help
you through each step. We all care and hopefully that will give you the
strength to follow through each day. Happy Saturday! xx
Hi Agora1! I have a question. Is it possible that it feels worse at the beginning when you don't quite know how to accept? I've been practicing on a biggish anxiety crisis this afternoon and it feels terrible. Still, I went to the pharmacy and supermarket despite the magnitude of the crisis. I would not have gone before. A definite victory. Thank you so much for being there. Cheers!
It definitely can be harder at the beginning. That's because your mind has beentrained to react only to anxiety stimuli. What you did this afternoon was the
first step in continuing to go forward pushing anxiety aside.
It doesn't like that and may give you anticipatory anxiety just to keep you under
it's control. Whenever you do succeed in going out of your comfort zone, make
sure you give yourself credit (a pat on the back per se)
I happen to use a treat for myself when accomplishing more than I thought I could
handle. Chocolate is my comfort treat lol
There are many on this forum who have used Dr. Weekes' theory and have gone far.
Listen to other's suggestions. The more you learn, the stronger you get.
Cheers for a job well done today xx
A lot of the depression many of us are feeling lately comes from the uncertainties over Covid, I find.
The rate of people joining these forums and asking for referrals to psychiatric services has exploded.
Violence, due to frustration has gone way up. Some folk have become feral.
Partly it's because we fear the virus, partly it is the fact that our routines are disrupted and we cannot find a new 'Norm.'
It's going to take awhile yet, until we can get the virus under some semblance of control; conspiracy theorists don't help, as they keep people from doing the sensible thing.
Cheers, Midori
Deep, relaxing breathing has always been the best tool for me, but it doesn't always work well for the more intense anxiety attacks. Research mindfulness meditation - also a good tool, but takes a lot of practice.
I've been doing mindfulness for depression and it helped. Not so much with anxiety, but thanks for reminding me of breathing! I forget it!
I sometimes forget to breathe, too!
45-60 minutes of daily cardio exercise to produce endorphins that battle your anxiety and depression. A 5 minute pure cold shower daily. Hours before bed . It resets the vagus nerve and brain and it calms . First 2 weeks are rough but after that you will crave it.
Indeed good advice. I am at baby steps right now, just going out for a 15 minutes walk. The cold shower is startling but I am willing to try! Thanks for the advice
Great if you aren't disabled, Dave!
Yes that’s true. I always read the post to see if the person mentions a disability. They responded back to me saying they were walking 15 minutes. If I overlooked something, or left anyone out I’m sorry. Your advice is always so good and you are always so kind to everyone.
I agree with Agora, the best way to think of anxiety is that it is a paradox, the more you struggle and resist it the more it persists. Most of us with anxiety have an extreme need to be in control and are hyper critical of ourselves. By realizing and accepting that the only real "control" we have in life is over our next breath and the only choice we have is to surrender to life, we start to gain real 'control" of our life by living in the moment. Self-acceptance and self-care and being ok with anxious thoughts and feelings will go a long way to minimizing your anxiety. The bottom line is never believe your anxious thoughts or feelings, they are lies whose role was to protect you but they are no longer required.
Oh yes, one breath at a time. Living in the moment. It sounds simple, but I forget it all the time. Thanks for the whole of your reflexion on not struggling. I don't know how to do that yet but I'll try. Thanks for your advice!
Deep breathe. walk. If I need to cry I cry-makes it better. I also do the grounding method Lefty_Epee mentioned.
Yes, drinking sometimes has a rebound effect, so I am more and more hesitant to drink. Thanks for all the suggestions for comforting stuff.
Hi there. When my anxiety gets the better of me...I take a half of Diazepam. It's usually enough to do the job for a couple of hours.😘
Hi Good for you! Yay! I have clonazepam and quetiapine for anxiety, but they don't work. So sometimes I drink wine, which is a mistake. I got enrolled in a 10 weeks workshop on anxiety self management, and after three weeks, I think I see a difference. This week's session was particularly useful proposing a journal with 6 items, to apply to two situations daily: (1) Activity, (2) Triggers, (3) Manifestation, (4) Anxiety level (from 1 to 10), (5) Strategies, (6) Progress. The entry can be simply 2-3 words for each item. Myself, I write paragraphs! Still, I wish I had some medication that works for when anxiety gets crippling. Thanks for your post and be well!
trying to push through! 
Recently developed insomnia...how to push through?
Good Read... Anxiety & The Heart....Check It Out....Knowledge Is Everything.....
