Help, please

[tiddlywinks2]

Does anyone suffer with panic attacks?

I have CPTSD, I'm use to flashbacks etc. I've had panic attacks before, but not like this.

It's a tightening around my ribs and I can't take a deep breath, I'm shaking. I have no one I can call for help, I just need a handhold or help to deal with it, does anyone have any advice. I'd be very grateful.

It's ok, OP. You are safe and it will pass. I've struggled in the past and found the below helped sometimes.

Have you tried the method of looking around you and describing things you can see - objects, colours, the details of things in detail- "a red book with gold writing on a brown shelf" etc. Sounds silly but can be grounding.

Put on music/the tv/audio you find comforting.

Touch something cold or run your hands or face under cold tap, hold something cold (or warm if preferred)

Wrap yourself in a blanket.

Find something with a strong scent to sniff.

If you need to hear a voice, samaritans would be more than happy to support you through this I'm sure - 116 123 on any phone. You can text SHOUT to 8528 if you'd rather text and not talk.

You'll be absolutely fine OP. in 30 mins you'll be sat watching you're favourite comfort show with a cup of tea under a cosy blanket.

Or maybe you'll be sat with your feet in a tub of warm water surrounded by bubbles after dumping an entire bottle of your best shower gel in there.

It'll pass💐, just breathe slowly and deeply. Count to 5 breathing in and count to 5 blowing out.

I'm currently sat outside, really trying to breathe.

I've tried the senses, I just don't seem to be able to snap out of this one.

Thank you for replying

Upbeat music really loud.
I find a bit of cheesy s club or steps gets me through.
Also I have a plot revenge coping strategy I imagine stampingmonnthenhead of my abuser hearing that satisfying wet crunch like a watermelonmsplitting.
Blow out for longer than you breathe in what you want is to build up your carbon dioxide . It will pass you can do it

Revenge is something I think about often, I would love to put some karma on the people who've made me like this.

The pain around my ribs has subsided, but now I'm back to my normal panic attacks, being hot and shaky.

I'm so thankful to you all for talking to me, it's really hard when you're alone. Thank you ❤️

Hooray , you did it! Xx

Here to hand hold sweetie. It’s so horrid to have a panic attack. Much better advice from further up the thread but distraction is your best friend. Sending you a really big hug 🤗

Thank you all, I've got tears in my eyes because of your kindness. It's nice to feel alone.

I'm so sorry you're experiencing this. I've found that putting on something that I am very familiar with helps immensely. Do you have any podcasters you regularly listen to? Or even that sort of shitty family-time TV? Remember you aren't alone. It's a shit feeling but remember that this too shall pass.

I've just put on lee evans, it's my usual when I'm feeling like this.

I love music, I listen to it all the time, but weirdly, I can't listen to it when I'm like this, every word jumps out to me and I can relate it to something I've been through, it's really strange.

I too suffer with crippling anxiety and panic attacks. The last time I had one I was in the middle of a shop with my little boy. He was sat rubbing tiny circles on my hand and just repeating “you’re alright mummy”. If I’m ever alone I go to listing in my head things that make me laugh and smile and I picture those. Like a walk on the beach with the kids running after the seagulls, I imagine the sea breeze and the sound of the waves, the colour of the sea and of the softly setting evening sun, my childrens laughs as they splash around in the breaking waves and look for shells. The smell of the sea, the slight tang of salt in the air and remember how calming and relaxing the sea air is. How when we get back to the apartment we will curl up with hot chocolate and enjoy a story book, I imagine their warm hugs, kisses and bedtime snuggles still hearing the soft sound of the sea in the background. It really helps to ground me, imagining the cold waves running over the tops of my feet and the feel of the soft sand moving underneath them. That comforting scent of hot chocolate that just makes you feel all warm and happy inside. I hate the person that made me like I am too, it’s a horrible illness but I just try my best to cope with the symptoms.

@Dou8hnuts I'm so sorry you suffer too. Your DS sounds incredible ❤️

Glad you're feeling a bit better by the sounds of it OP!

It's an absolute nightmare when you're in it and realistically there's nothing anyone can do to stop it, you just have to breathe yourself out of it, but know that there are always a bunch of us here with nothing else to do on a Saturday night except see what others are upto on Mumsnet, so you'll never be alone if you're on here!

@Angelofthenortheast thank you so much. ❤️