Anxiety sufferers…what do you do when you have a panic attack?

[Anonymous]

I legit have a very stressful next few days/weeks and I am having some severe panic symptoms…that right feeling in my chest, heart arrhythmia, etc. my SSRI is clearly not up to the task today! What do you do when you just need to calm your racing thoughts and get back on track? I also get paralyzed by the feelings and have a hard time completing the tasks I need to desperately to do! It sucks.

[Anonymous]

Hold a piece of ice in my hand until it melts.

[Anonymous]

Box breathing. Count for 4 as breathe in, hold for 4, breathe out for 4, hold for 4. Repeat as needed.

[Anonymous]

1) Accept that it's happening. Instead of tensing and fighting against it, think to yourself, OK, I know what this is; this is unpleasant, but I can handle it.

2) Use your senses: what can I see, what can I hear, what can I smell. What you're doing with that is you are proving to your body and mind that there is no immediate threat--no bears, no hurricanes, no snakes on a plane. You're in your office, it's quiet, all is well.

3) Talk to your doctor! A low dose of something mild to treat "situational anxiety" (stressful next few days for known factors) can help you manage. There are plenty of medications that treat the symptoms while still allowing you to go to work, drive, present, etc. Please talk to your doctor--there is help available to you!

4) Read "The Anxiety and Phobia Workbook," it's a really helpful resource

[Anonymous]

Anonymous wrote:Box breathing. Count for 4 as breathe in, hold for 4, breathe out for 4, hold for 4. Repeat as needed.

This and count in your head: inhale,2,3,4 hold,2,3,4 exhale,2,3,4 hold,2,3,4... Keep it up until you start yawning. That's your body letting go of stress. Start over again after the yawns. Do this for 5 minutes or more. Do it several times, any time you need to calm your body.

[Anonymous]

jumping jacks. I'm not kidding. They adrenaline is spent and you will feel calmer. Good luck.

[Anonymous]

Anonymous wrote:jumping jacks. I'm not kidding. They adrenaline is spent and you will feel calmer. Good luck.

Ooh, I like this one.

I saw this on twitter about four years ago:
5 - name five things you can see right now
4 - name four things you can feel right now
3 - name three things you can hear right now
2 - name two things you can smell right now
1 - name one thing you can taste right now

And passionflower extract. Tastes unpleasant, doesn’t replace xanax or anti anxiety meds but does take the edge off.

[Anonymous]

Alternate nostril or 4-7-8 breathing

[Anonymous]

I take beta blockers. Even a low dose works well for me.

[Anonymous]

Exercises! I exhaust my mind and body. The adrenaline kicks in and I have to release it, so exercise works. Orgasms help too.

[Anonymous]

Mine aren’t triggered by upcoming stress it’s more in the moment. Only thing that helps me is removing myself from the situation. If I know I’m going to be in a triggering situation there is a pill I take which helps. Stops the physical manifestation from starting….. begins with a P but I can’t remember the name of it.

[Anonymous]

Breathing exercises.

Prayers. I have an alter and I go and pray while reciting the prayers loudly.

Very often I will immerse myself in a soothing bath with epsom salt and lavender in it.

[Anonymous]

Anonymous wrote:jumping jacks. I'm not kidding. They adrenaline is spent and you will feel calmer. Good luck.

This helps me too, and also progressive muscle relaxation, or, in a pinch, just some full body tight squeezes. When you release, the muscles naturally are less tense than before.

[Anonymous]

Mine wake me up at night.

When they're mild, I switch on my bedside lamp and read for a bit to distract myself.

When they're moderate, I lie across the bed and let my head dip past the side of mattress. This triggers the parasympathetic nervous system, which has the effect of slowing my blood pressure and heart rate. And I read while I do this, for distraction.

If they're severe and I can't stay still, I wake up DH, and he takes my arm and we walk up and down the living room until I feel calm enough to get back into bed.

And if they're beyond that, and I collapse on the floor because I can't catch my breath, then he calls an ambulance and I end up in the ER. But that hasn't happened in a LONG time.

[Anonymous]

Anonymous wrote:Mine aren’t triggered by upcoming stress it’s more in the moment. Only thing that helps me is removing myself from the situation. If I know I’m going to be in a triggering situation there is a pill I take which helps. Stops the physical manifestation from starting….. begins with a P but I can’t remember the name of it.

Propranolol!