I'm having an anxiety attack I think

[ClunkyPrinter]

I've got those panic anxiety adrenaline shots going up and down my body. My tummy is rolling. I took a calm tablet and now I have a thumping head. I need to be up.early for work. Help me calm down please?

Download headspace. The free version. Go through and listen to the 10 free breathing exercises. Write down what you're worried about. Get up watch a bit of tv. Hope it passes

Frozen peas on your chest

Breath work- find a you tube to breath along to

Awful for you. Don't give another thought to what time you have to be up. That doesn't really matter. A shower can help.

Calm tablets dehydrate me personally so maybe you need to hydrate?

TV is not helping, or my usual distraction techniques. I tried that all, then took the tablet, now I have a bad head. Even the thought if writing it all down has made me want to vomit.

You cannot distract your way out of a panic attack. Sit astride a chair facing the back and drape over it. Let the panic just go through you with no resistance or thinking. The harder you fight the more adrenalin you generate. If you do this for 15 mins it should pass.

Try this, it works for me:

1. Acknowledge 5 THINGS around you that you can SEE- Maybe it’s a clock on the wall, chewing gum on the floor, clouds moving past, however big or small, recognize 5 items you can see with your eyes.

1. Acknowledge 4 THINGS around you that you can TOUCH- Maybe it’s your computer at work, the park bench you are sitting on, your cell phone, your wallet or purse. Recognize 4 items you can feel with your hands or body.

1. Acknowledge 3 THINGS around you that you can HEAR- Maybe it’s the buzz of the copy machine, the laughter of children at the park, birds chirping, construction work down the street. Use your fine tuning and see if you can hear ambient sounds you may not normally tune into- the hum of the air conditioner, clocks ticking, cars going by. Name 3 things that are audible to you.

1. Acknowledge 2 THINGS around you that you can SMELL. This one may be tricky if you are not in a stimulating environment. If you cannot automatically sniff something out, walk nearby to find a scent. Maybe you walk to your bathroom to smell soap or outside to smell anything in nature, or even could be as simple as leaning over and smelling a pillow on the couch, a pencil or hey do a check to see how your deodorant is working today. Whatever it may be, take in the smells around you.

1. Acknowledge 1 positive THING around you that you can taste is the most common way to end this exercise, but I like instead that you acknowledge one positive thing about yourself. Anxiety can leave us feeling inadequate, or silly that we are getting “worked up over nothing”, but taking time to address your feelings is an accomplishment. There are many good things about you. Positive thinking can help bring about a positive feeling in yourself. And finally at level 1, I also recommend taking one more big deep breath.

Good luck OP, I suffer anxiety attacks too and they are so debilitating. But this exercise is great for grounding and distracting you

5 things I can see
1.The kids bikes (have xome out the back for a ciggy)

1. The shed

3.the laundry room

1. My favourite slippers on my feet.
2. The back door

4 things I cab touch
My phone
The chair I am on
The door
The bike

3 hearing
Dh phone podcast
The cars on the road a few streets away
The wind blowing

2 smell
I have limited smell.
Maybe My ciggy, but not really

1 positive
????
Maybe my recent move at work means less commute. Although walking now so more tired.

Deep breath.
Sore head
Feel like vomiting

Radiator
Bathroom sink
Bath
Cupboard
Window
Scales

Phone
Radiator
Bath
Phone charger

Rads heating
Ds typing on his PC
Cars

Bleach
No idea

Paracetamol

Deep breath

@ThisisMax

You cannot distract your way out of a panic attack. Sit astride a chair facing the back and drape over it. Let the panic just go through you with no resistance or thinking. The harder you fight the more adrenalin you generate. If you do this for 15 mins it should pass.

This resonates. I feel like it has been co.in on for the last couple of hours and feel like distraction not working. Gonna lie on bed once I mange to get off the toilet.

Simulated diving response? It helps me. Xx

Music or podcast on headphones? I absolutely know how you feel. Hugs xx

Could you do something which requires no thinking at all like wiping surfaces at the bathroom or cleaning sink or polishing boots for tomorrow. I can’t do counting or breathing at all but cleaning/ washing something helps me a bit.

Yes a nice non-thinking housework thing while listening to something woo-woo on your headphones like Abraham Hicks, or affirmations by Louise Hay, or gorgeous Buddhism-inspired chats and meditations by Tara Brach.

Tried housework.
One positive now I dint have to getup as early to do the dishes like I usually do before work

@ClunkyPrinter
You can learn to go with anxiety attacks - distraction is shown not to work - maybe in very early stages but once adrenalin starts then that overrides all rational and self calming thoughts. People who have multiple or 'all day' panic attacks think there is no reason for them but there is - they are indavertantly driving them by focussing on distraction until they break through - The only way it to learn to ride wit them and see them passing through. The big consolation for me ( I have them when flying) is that they pass in less than 15 minutes if you allow them. So just learn to accept them and they pass much faster.