I'm having a panic attack

[pinnying]

Can someone please talk to me.

I can't calm down and I have no diazepam.

Phone 111

Has something happened?

Can you try to focus in your breathing? Try to slow it down if you can

Hi.

Feels awful but will pass, I promise. Try looking around and naming things you can see/touch/smell.

Also square breathing - in 4, hold 4, out 4, hold 4 and repeat.

I had a panic attack in a restaurant in Bulgaria on my own. I phoned my brother, and managed to get it under control talking to him. Are you at home or out?

Hum or sing. Sounds crazy but it has been proven to work. Put on your favourite songs and sing along to them. Or just sing or hum anything.

Are you sitting somewhere comfortable? Are you at home? (Don't know anything about panic attacks and don't want to bombard you)

Breathe. Slowly, in and out, patterns of 4 works.

Then breathe some more, have a sip of water when your breathing has calmed down.

We're here, you're not alone.

Would you like to tell us what happened?

I can see that people much more capable than me are here so I'll just wish you well now. I hadn't heard of square breathing, that is something I will bear in mind for the future.

Thank you so much.

I'm hungover and have some traumatic stuff going on in life at the moment. I'm not coping, I genuinely feel like I'm going insane half the time.

I'm home alone.

Do you have someone who could come over?

Can you go out for a walk. I always find it helps just to be out moving preferably with my headphones in listening to music

Or Adriene has a yoga for anxiety session on YouTube that has pulled me out of a panic attack before.

Remember that it will pass

I wouldn't just sit down, that really doesn't help. You are dealing with a rush of chemicals that are causing this panic attack, and you need to burn them off. I would go for a walk, clean, go up and down stairs, whatever. Not just to move but to distract yourself, as well. It will pass, op, and you'll be fine.

Phone down
Open your door
Beautiful day
sit outside with a glass of water
it will pass

Find 10 things that are green and say them out loud.

Look around the room.

You need to get outside
Whether in garden or even on your front step

Tell yourself out loud that you are OK and this will pass. Breathe. Think of something you love. Don't entertain any bad thoughts.

I'm sorry you're going through a hard time, but if you have issues with anxiety, the worst possible thing you can do is to drink alcohol. Alcohol can cause anxiety/panic all on its own, never mind if you already have issues with them. Drink loads of water and don't drink any more alcohol.

Music and singing is good. Jumping up and down and shouting fuck off fuck off repeatedly also good. Walking also helped me. Making your brain do something else like counting or sums or anything that means you are not thinking about panic. I'd recommend some sort of self hypnosis app for going to sleep each night and keep at it- works wonders in a subconscious way.

It's just panic. Acknowledge it and try to do something as a distraction
Candy crush used to help me a lot!

Know it will pass. Nothing bad will happen to you , you can breathe.
When I had panic attacks alcohol made them worse.
Hope you feel better soon.

I was taught by a counsellor to ground myself:

1 - think about how you are sat / stood. What contact do you have with other things?
2 - concentrate - for example - on the connection between your feet and the ground, or your bum and the seat, or arms and arm rest (or all of these things, one at a time)
3 - notice that the ground / seat / arm rest / whatever is solid and you are being supported by it
4 - breathe
5 - keep focusing on these connections until you feel safe and calm. You are safe. You are supported.

once you can breathe / think / process, then work out next step (111, crisis team, friend, etc?)

Be 100% aware that it will pass, and it will pass soon. It won’t escalate further than this, and you will feel better within minutes. It won’t stay.

if diazepam usually helps, but you don’t have any, try the valsalva manoeuvre (basically hold your breath and increase pressure, as if you were trying to pop your ears on a flight)

en.m.wikipedia.org/wiki/Valsalva_maneuver

It re-regulates the heartbeat.

Dr Claire weekes has a simple method..in brief
Accept it
Float through it
Let time pass

Her book " self help for your nerves" is brilliant

I personally find that concentrating on my breathing makes it worse because I am trouble actually taking a deep breath.

www.amazon.co.uk/Self-Help-Your-Nerves-overcoming-stress/dp/0722531559/ref=sr_1_1?crid=1HO8IG46XRJDH&keywords=self+help+for+your+nerves+by+dr+claire+weeks&qid=1653219311&sprefix=Self+help+f%2Caps%2C132&sr=8-1

If you need a distraction, try the 5,4,3,2,1 method so you name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and then 1 for taste. If you can’t taste anything, maybe have a nice sweetie (I love the hard boiled rhubarb and custards) or pop the kettle on and have a nice cuppa or a herbal tea. Maybe pop into the garden if you have one so you’re not trapped in your house, but you’re still in the safety / privacy of your home. Just watch nature for a little while and enjoy your tea.

i just throw open a window and set myself up on the ‘sill in my flat:)