On a train and desperately don’t want to have a panic attack - distract me !

[helpmekeepalidonit]

So of course I’m working myself into one - as counsellor said the more you think, don’t be anxious, the more you panic ... I can’t work out if I launch into a full blown one on a relatively empty train what I actually do . My mental health team (I have long hx of anxiety and on the spectrum, also dyspraxic) said to ring them at any stage that I’m becoming overwhelmed and someone will talk me down or something .

I’m half an hour through, another two hours to go. Travelling from my mums back to my own flat .

Stupidly haven’t got anything to eat or drink as all the shops in station are closed - being done up - and no onboard food due to bloody COVID and not exactly overwhelmed with food at the other end either ... I’ve got iPad, laptop and phone and a charger thankfully . It’s difficult though .

I suppose it’s just distraction isn’t it? That and taken PRN propranolol which should shut it out a bit !!

Audio book

Look up vagus nerve exercises on YouTube.
It’ll be OK.

Can you download the dare app? It’s really good for moments like this

Sorry to hear you’re struggling. Can you make a list of something that won’t stress you.

Have you got headphones? Music? Podcast?

Do some breathing exercises too - you’ll be fine. Remind yourself even if you had a panic attack it would be over at some point relatively quickly and you’d just be a bit dazed afterwards. That’s what I say to myself! You are physically safe and well where you are.

So breathe in for four, hold for seven, out for eight…nice and slow.

Anything exciting to imagine, any nice future plans? Or just daydream…

Any podcast that would distract you ??

Focus on your breathing while you work out a plan.

Never thought of that (list) - could crack on with a Tesco shop . Just pulled into first stop, only a handful to go . It’s empty - train I mean, only seen four other people .

Breathe slowly in and slowly out

That’s what helps my dh with his attacks

You’re not alone lovely, we are here.

Hi OP

Can you describe the other people on the train? Are they young, old? Is anyone reading a book or are they all on screens? Where did your train start?

Have you started Christmas shopping? I started doing a list yesterday and made good progress and it took my mind off something I was really worried about.

How about doing an online crossword? Or even playing solitaire?

Focus on the food for a second.

You're returning to your own place? You don't have any food then? Where is nearby to you that you can get food from? Do you have money for a takeaway?

My dog is farting like a trooper. He stinks. Imagine a giant black dog with short hair lying across the hall floor with very loud very very smelly farts.... 🤦🏻‍♀️ That'll distract you for at least a minute.

I'm being light-hearted but honestly do feel for you. Just trying to inject some humour, hope that's okay.

@Phyllis321
Audio books are my favourite distraction! Or a good podcast.

Could you also browse online menus and pre order something lovely for when you get home?

Look at Clare Weekes stuff ( not sure I've spelt her name correctly).

Look up box/square breathing.

Ooh and make an Amazon wish list - the sky’s the limit! Then decide when you’ll treat yourself to one of them.

can you breathe in for the time it takes you to read this sentence?

and then breathe out for the time it takes you to read this slightly longer but still relatively short sentence?

can you breathe in for the time it takes you to read this sentence?

and then breathe out for the time it takes you to read this slightly longer but still relatively short sentence?

can you breathe in for the time it takes you to read this sentence?

and then breathe out for the time it takes you to read this slightly longer but still relatively short sentence?

@MadTilda

can you breathe in for the time it takes you to read this sentence?

and then breathe out for the time it takes you to read this slightly longer but still relatively short sentence?

can you breathe in for the time it takes you to read this sentence?

and then breathe out for the time it takes you to read this slightly longer but still relatively short sentence?

can you breathe in for the time it takes you to read this sentence?

and then breathe out for the time it takes you to read this slightly longer but still relatively short sentence?

This is brilliant - thank you @MadTilda

@HollowTalk

Focus on the food for a second.

You're returning to your own place? You don't have any food then? Where is nearby to you that you can get food from? Do you have money for a takeaway?

I do yes (money), going to order deliveroo either tonight or first thing tomorrow, depends how tired I am once off the train . I’m so bloody thirsty though, next time conductor comes past going to ask her if they’ve any water at all . Surely they must carry something ... Wish I’d been better organised now ! I’ve got a frozen pizza and think a frozen loaf and peanut butter (student kitchen, can’t store a huge amount) . Be glad once I’m in and settled tonight .

Other people’s on the train - younger man reading kindle, older man watching something on iPad, woman sleeping a bit further down .

I’m laughing at farting dog! My cat used to be the exact same !!

@MadTilda

can you breathe in for the time it takes you to read this sentence?

and then breathe out for the time it takes you to read this slightly longer but still relatively short sentence?

can you breathe in for the time it takes you to read this sentence?

and then breathe out for the time it takes you to read this slightly longer but still relatively short sentence?

can you breathe in for the time it takes you to read this sentence?

and then breathe out for the time it takes you to read this slightly longer but still relatively short sentence?

This is genius - thanks so much !! Less than two hours to go now, once I’m at station at other end that’s usually better staffed so be able to ask for a hand navigating to taxis and stuff thankfully .

My cat also farts!! His are also evil. But then again my husband farts, my son farts, my daughter farts and indeed I do 😂 We have lots of air fresheners.

Have you thought of what food you're going to get?
I'm autistic too. I like lists. One of my favourites is to write a list of things that are white.

Oh how lovely being on a nice quiet train. A few deep breaths. Have you downloaded any books ages ago that you might have forgotten about?

I'm in a car park in Cumbria waiting for teen to finish her hobby. Listening to radio 2. Fab music right now.

I play this addictive little game call Drop The Number. It’s one of those you just zone out on.

I’m in bed with a headache, a cat and two dogs, one of whom is farting too!

4 stops to go now, next stop is about ten minutes away … getting there . I like the idea of listing white thing, I love making lists for like eg Christmas food, top 10s, or trying to list eg make up brands or something …

GP said to try and do times tables in my head, that sometimes works . It’s daft as I know logically I’m safe on a train and far safer than I am in my flat where I spend half my time alone ! But the panic sets in anyway and it’s horrible and convinces you of all sorts . I’m glad I’ve held it together so far though, half way through now . Madness playing on Spotify …

I’m miles and miles away from Cumbria (north of the border) - have never actually been, where’s worth a visit? 😊