Last night was the most recent anxiety attack i had, it woke me up in the middle of the night, and i was determined not to reach to my Ativan to calm myself down, even though it was that type of attack that makes you feel like you lost total control over your body, you’re trapped in it and it’s about to kill you! I won’t go in depth into the sensations, as we all know here how it feels like...
Here’s few steps my therapist gave me that i used last night:
1. Turn on the lights and if there’s no one around to talk to, tun on the TV, it will help get you out of your bubble, talking helps too, so even if there’s no one around, talk to yourself out loud, the goal is to shift your focus away from the symptoms you’re experiencing.
2. The cold towels : Get ice packs in towels or wet the towels with cold water, and apply one on the neck and chest and the other one on your forehead.
3. Get in a comfortable position on a couch or bed with your head elevated,and do the 5-8 breathing exercise, inhale from your nose breaking it in 5 counts and exhale from your mouth breaking that exhale into 8 counts, than repeat as much as needed, you’ll feel your heart rate getting back to normal and your body relaxing.
I did that last night and it helped me shut down the party my nervous system was having at my expense in about 20min.