Can someone help me?

[AnaViaSalamanca]

Not sure where to post this. I feel like am having huge anxiety, which was triggered by something at work today. Logically everything is fine though. Normal.

But I feel horrible. Tearful and anxious. Where should I start looking for help? GP? Or online therapy? Do people with anxiety attacks calm themselves down somehow?

I don’t feel like I want to loook for a therapist right now. I haven’t found a good one in the past and even though I believe in it I think it takes time to find the right one.

What can I do NOW to make this anxiety and panic go away? To have this feeling of doom leave me?

Write down your thoughts
can you call someone?
Mediation is very good.

You will be fine, you are just processing something that happened at work today.

Do you want to tell us what happened?

I feel similar tonight OP. I'm here to listen

Try doing the Havening technique on youtube. Plenty clips and examples. Paul McKenna is good.

Op I know what you mean.
Immediate action, just breath. Go for a walk in an open space, green and peaceful
Long term - look for the right therapist
When you found one, let me know how... it's so hard to find the right person

Practical things that help me are, wiggling my toes, sitting in a dark room and wrapping myself tight in a blanket. I then count the 'potions' of my fingers with my thumb then use my index finger to count the thumb. Because my thumb has two and my fingers have three the numbers don't flow, that's good. It keeps my mind focused. Keep wiggling to toes (furthest point of your body from your brain)

Can you look into grounding techniques ? A friend taught me about a 5,4,3,2,1 technique and I find it really useful.
It’s using your senses to notice things around you, so for example 5 things you see, 4 things you hear, 3 things you can touch, 2 you can smell and one you can taste.
Really focus and concentrate on each thing.
I hope you manage to find something that helps.

In day time, getting into the fresh air and walking or running really helps me.
Night time is harder, listening to soothing sounds (nature sounds app) such as rain or white noise until I feel sleepy. Or several Paul McKenna tracks help as already mentioned. Listening to my favourite calming music, breathing in and out slowly, counting backward from 300.
I hope you feel better soon.

What they said. Breathing, grounding, writing down worries and even better challenging them. I find planning in something pleasant later in the day to lean on when it starts to bubble very effective (usually fav PJs, tea, clean bed and Netflix). Hang in there. It happens to lots of people and it's just a matter of riding it out and figuring out how to activate your coping mechanisms.

Hi OP

This image can be helpful. When you are anxious, it can be difficult to focus, sometimes looking at an image takes some of the "thinking" away. Try to breathe in and out with the moving image.

www.google.co.uk/amp/s/www.self.com/story/this-calming-gif-can-help-you-handle-stress/amp

Take care

Talk to someone. Anyone. Someone at home. Or phone someone even if it's the Samaritans.
Tell them you've had a shit day and don't feel good. You don't have to go into the details if you don't want to.
You can talk to us . I will probably dip in & out of mn over the next few hours and I'll be a listening ear or a handholder.
You can name change, start a new thread if getting the specifics of what happened at work of your chest might help

Thanks everyone. Had a good cry and feeling slightly better. The trigger is so vague that even I am surprised at my reaction...

Will look onto implementing some of your suggestions. Some really good ones

My adult dd access some free cbt online. Very helpful.
Google what is available in your area.

Hope you feel better soon op.

Another vote for @MrsS92 's 54321 trick

And breathe out. Your body will always remember to breathe in but can 'forget' to breath out.

Try the free trial headspace or calm app.

The Headspace app genuinely saved my life. They have some useful videos on YouTube too. Dealing with anxiety is a marathon not a sprint but you will get there- just know that you will feel better than you do now. This feeling, like everything, is only temporary.

Oh PS.

When starting with headspace maybe start with the body scanner? This really calms me down.

The separate programmes/ sessions for anxiety and sleep I found brilliant. It really goes into understanding and labelling anxiety as part of your meditation.

I say this as someone who used to laugh at folk who meditated.

How are you today OP?

Thanks everyone. Today I am much better. The grounding and wiggling my toes really helped. Also reminding myself that I am safe and in no physical danger.

You people are amazing, just reading your messages last night was enough to calm me. Thank you

So glad you're feeling much better x