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 !!

There's an app called Excel at Life which has some really useful free audios to help with panic and anxiety. Look for the one called 'Panic Assistance', which I always use if I can feel a panic attack coming on. The woman is calm, but quite firm, which I find very reassuring. And there are some nice relaxing soundscapes on there too (rainfall, sea, birdsong...). Sorry, I can't link on my phone, but it's easy to find on Google. I hope you feel better soon.

I’m here. I suffered with panic attacks for years. I know the feeling.

You are safe. Talk to your panic attack. Tell it to go away. I know what you are, you are a panic attack and I’m not giving you any attention. Go away.

5 things you can hear
4 things you can see
3 things you can smell
2 things you can touch
1 thing you can taste.

Don’t forget to breathe. Deep breath out is easier, as you have to breath in afterwards.

@MadTilda that's such a kind post :)

Op have you tried Tapping? They're starting to use it schools because it's so effective at helping anxiety in people

www.thetappingsolution.com/blog/what-is-tapping/

My parents cat once did a fart so bad we had to leave the room for 10 minutes for the air to clear! He was looking at us with a benevolently confused face like 'humans, why are you all leaving!?'

When I can't sleep I build houses (in my head - I don't actually wander the streets with my hod carrier 😀).
I pretend money isn't a problem and I design my perfect house. I visualise the entrance hall with the big sweep of stairs (LHS or RHS or both - I can never decide). Should I have a library? I'll need somewhere to store all my jigsaws out of sight. What will the kitchen be like - ultra modern or shaker style? The questions go on and on.

When I was young I used to spend hours drawing floor plans of my perfect house. Now I just visualise.

Give it a try

By the way, I wasn't suggesting the above so you'd fall asleep - just occupy your mind. Please don't miss your stop.

I was going to suggest the 5, 4, 3, 2, 1 technique as well - the version I often use is 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, and 1 thing you can taste.

You really have my sympathy, I had very, very severe anxiety and depression a few years ago and part of the coming out of it involved a lot of mindfulness and excellent support from our local mental health Trust. It's only recently I've been able to travel on my own on public transport again, and I find this 5 to 1 approach very useful.

Have you ever played amazon millionaire? You create a wishlist and put in everything thst you would buy if you won the lottery mine includes an indestructible laptop and phone for my dyspraxic son

A to Z lists are good - fruits/veg, makeup brands, animals...
this is the most calming YouTube channel ever
https://youtube.com/channel/UC_RDtmUq7RISJ4mFKAhjzTg

I do the Amazon Millionaire thing with Rightmove - the overseas pages! So far I’ve got myself lined up a lovely chateau in France, and a gorgeous place built into the rocks somewhere in the Caribbean…

Nearly there OP! Where are you headed? Perhaps make a list of the things you'd like to do when you get there. We did a holiday at home pre-covid and became real tourists (with our favourite restaurants included)

Not long OP! Personally I’ve found that going to the Classics board on here is a good distraction when I’m in a bit of a spiral or on the verge of an anxiety attack. Elderly Korean Lady springs to mind as one that always works for me! www.mumsnet.com/Talk/mumsnet_classics/2154580-There-is-a-tiny-elderly-Korean-lady-in-my-garden-and-I-want-to-go-out

Getting off in 10 minutes, will ask train conductor or staff for help to navigate taxis and stuff, I’m dreadful with managing bags and ticket barriers and wondering where to get a taxi and stuff . I’m travelling into Glasgow (one of the two big stations, so should be well staffed and reasonably busy still) . They usually have British transport police standing about and have been told to make my way to them for help before .

Let us know when you are safely home, op. Hope you got through the station ok.

Got home with zero assistance - made my out of the station no issues, got taxi from the rank and now sitting on my bed away to chill out for a bit before zzz! Anxiety zero, me a million 😁 - and all of you too, thanks so much it’s helped hugely checking in

Well done Op. Hope you get a good nights sleep.

You're awesome OP, well done!