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Original poster

I'm having a panic attack

36 replies

Hello113 · 22/11/2024 20:41

I'm having a panic attack my breathing is fast I've googled it to try and calm but I can't seem to calm down does anyone have any techniques I am on my own

OP posts:
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unsync · 23/11/2024 23:42

Keep a paperbag for next time, it really does work. It stops you hyperventilating which is why you get the tingling and light-headedness. You do need to address the root cause though. I found them exhausting, I hope you had a better day today.

Original poster
Hello113 · 23/11/2024 12:02

NoraLuka · 23/11/2024 09:23

Hope you’re feeling better today @Hello113

Anxious but okay. Glad someone warned me about being so tired afterwards.

OP posts:
NoraLuka · 23/11/2024 09:23

Hope you’re feeling better today @Hello113

Ladyof2024 · 23/11/2024 01:34

Take Rescue Remedy.

DevilWitch · 22/11/2024 23:20

gezzab33 · 22/11/2024 21:01

Open your mouth as wide as you can. Then silently say R five times. This calms down your nervous system and you will know it's worked if you yawn straight after. If you don't yawn, do it again.

What sort of magic is this?? I just tried it and yawned

Original poster
Hello113 · 22/11/2024 22:37

You are all so kind. Thank you x

OP posts:
greenrollneck · 22/11/2024 21:55

Glad you are feeling better OP amazing advice from all, all linked to the nervous system and shocking it out of the current state.

There is an app called calm and on there are some SOS panic exercises, they all involve the breathing and some of them also help

KnopkaPixie · 22/11/2024 21:53

tobee · 22/11/2024 21:49

I learnt the best thing for panic attacks is to ride with it iyswim. Then, when it's over, you have proof to yourself that it's manageable and survivable. If you try to avoid or leave the situation, you don't get that proof.

Panic attacks are so horrible and feel like they take over your life. They try to bully you into feeling incapacitated. But it's just a trick and being aware of that really helped me.

You're already doing well knowing that it's a panic attack and naming it.

You're right

lunar1 · 22/11/2024 21:51

I'm glad it's over. I used to have them, I found lying down on my side helped me. Then finding something to distract me, tv, music etc.

tobee · 22/11/2024 21:50

Hello113 · 22/11/2024 21:49

It took an hour but it's finally over. Thank you everyone.

Wow! So sorry that it was that long! But you're the other side. Now be nice and kind to yourself. Give yourself time to recover.

tobee · 22/11/2024 21:49

I learnt the best thing for panic attacks is to ride with it iyswim. Then, when it's over, you have proof to yourself that it's manageable and survivable. If you try to avoid or leave the situation, you don't get that proof.

Panic attacks are so horrible and feel like they take over your life. They try to bully you into feeling incapacitated. But it's just a trick and being aware of that really helped me.

You're already doing well knowing that it's a panic attack and naming it.

Original poster
Hello113 · 22/11/2024 21:49

It took an hour but it's finally over. Thank you everyone.

OP posts:
Rachie1973 · 22/11/2024 21:42

NoraLuka · 22/11/2024 20:45

Not an expert either but breathe in while counting to 4, hold your breath for 4, breathe out for 4, hold for 4 and so on. Focus on the counting.

Then find something comforting, a favourite film that you’ve seen a million times before, or a book or cooking a recipe you like, anything to distract you in a positive way.

This is my method too.

My TV go tos are things like The Inbetweeners etc.

Babanafroufrou · 22/11/2024 21:38

KnopkaPixie · 22/11/2024 21:32

Also, try to accept it. "I am having a panic attack. This is a panic attack." Sometimes trying to stop it can make things worse.

This. I find it helps to acknowledge that it's a panic attack, that it will be over soon and it's okay. I find humming helps as distraction, especially cheery christmas songs. Hugs x

dickdarstardlymuttley · 22/11/2024 21:33

🥰

KnopkaPixie · 22/11/2024 21:32

Also, try to accept it. "I am having a panic attack. This is a panic attack." Sometimes trying to stop it can make things worse.

DaliaDay · 22/11/2024 21:25

Are you feeling better OP? Look after yourself over the weekend. I am tearful for a day or two after a panic attack (I've only had two but they really drained me).

SLRUS · 22/11/2024 21:05

Run your wrists under very cold water

OverthinkingOlive · 22/11/2024 21:01

Dab your arms and chest with a damp cool flannel x

gezzab33 · 22/11/2024 21:01

Open your mouth as wide as you can. Then silently say R five times. This calms down your nervous system and you will know it's worked if you yawn straight after. If you don't yawn, do it again.

NoraLuka · 22/11/2024 21:00

Just remembered Sporcle quizzes a friend used to swear by them to keep her mind off things.

Comff · 22/11/2024 20:58

Oh they’re beyond horrible, I’m so sorry. Great advice on here. Come back and tell us the things you’re trying if that helps.

KnopkaPixie · 22/11/2024 20:54

In some ways you just have to go with it, repeating, "I am not going to die, this is not a heart attack."

Distract youself in any way possible.

Eventually, it will go and the exhaustion stage will set in. If you drink coffee or any other caffeinated drinks - try to cut down.

Likewise alcohol. Not suggesting that you do drink but anything that either stimulates or damps things down will set up a vicious circle.

You will be OK.

hashimotosucks · 22/11/2024 20:54

Eat something sour

Mummykittykat · 22/11/2024 20:53

It will pass but I echo the breathing technique. Or try making lists of things like movies you have seen or places you want to visit it really helps distract the mind