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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:
PinotPony · 22/11/2024 20:52

Name out loud 10 things you can hear, 10 things you can see, 10 things you can touch.

You need to get your brain to think about something else.

Barnaclegoose · 22/11/2024 20:48

Panic attacks feel terrible but they WILL pass. Most exercises need to be practised while calm for a bit before you use them when panicking, tbh, but you can try a few;
Splash very cold water on your face, or hold an ice cube over a pulse point
Deep breathing, or breathing in and out for a count of ten (or seven, or eight). The key is to do it slowly, particularly the out breath
Name five things around you right now you can see, four you can hear, three you can feel, two you can smell and one you can taste

JustPickleRick · 22/11/2024 20:47

Put some music on. Ideally your favourite songs that you can sing along to. The singing along really distracts the mind!

Moonlightstars · 22/11/2024 20:46

Get a paper bag and breathe slowly into it but don't worry if you don't have one.

I've had lots of panic attacks. It will be over soon and they cause you absolutely no physical damage.

Try and accept you're having a panic attack and nothing bad will happen because of it. I know it feels a bit shit but the worst is over

Hope you feel ok soon. 💐

Scutterbug · 22/11/2024 20:46

I find that plunging my face in cold water helps.

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.

ThisTimeNextWeekDavid · 22/11/2024 20:45

Take your shoes off and push your feet into the floor. Spread your toes and ground yourself in a literal sense.

Sing - it helps to regulate your breathing.

Count 5 things you can see, 4 you can hear, 3 you can touch.

Tell yourself this is your body reacting to an imagined fear - it is purely chemical and it will stop.

Sip some water.

Hope it passes soon.

Maxifly · 22/11/2024 20:45

Sit upright, breathe in for 4,hold it for 4,breathe out for 6.

Quitelikeit · 22/11/2024 20:45

Yes google the butterfly hug

mysparkleismissing · 22/11/2024 20:43

Try too breathe in to the count of 10,out to.the count of ten

It will pass xx

wizzler · 22/11/2024 20:42

Not an expert but I suggest trying to concentrate on your surroundings... what can you see, what can you hear, what can you smell