Really bad panic attack

[Lexirae_]

Out of nowhere I just got a really bad panic attack and I’m freaking out and I feel it gettin worse I tried the naming things around the room and stuff and it’s not working to calm me down I hate the physical panic symptoms any advice because I’m really freaking out

[rebecca3455]

Sorry you are feeling so bad and yes I agree the physical symptoms are horrible. It sounds like you have tried grounding techniques. The sky is blue, I feel my feet on the floor ect. Do you have a meditation or deep breathing app on your phone? There is one called Breethe that I use all of the time. Try this lay down and put your hands on your stomach take a big exhale through nose for a count of 5, hold your breath for 5 and blow out of your mouth for 5. Do it 10 times. Other than that unless you have Ativan or Xanax or Valium as rescue meds, just try breathing or meditation. Hope you feel better

[Indigojoe]

How are you now?

[One1two2]

Right stop - breathe in through your nose for 4 - hold for 3 - exhale out through your mouth long and hard - do this 3 times and the panic attack will stop before it takes hold - do this even when you are not in a panic, when you are at home or waiting at the traffic lights - just give it a try - you will be fine - just do it - take care we have all been there and remember you are not alone - ever there are hundreds of people going through all this - just believe in yourself you are amazing...…………………………………...