panic attacks (how to get through this?)

[Pinkkittens292]

I know lots of people suffer from panic atatcks and know how scary they can be.
Just wondering if anyone can give me any tips on how to cope being in a busy crowded room please?
It's one of my biggest triggers.

I don't have the option of not going as it is my youngest child's school play and naturally I really want to be there!

I've been told the hall will be packed out.
I need to focus on staying calm and not let my breathing become erratic as that's when the room starts spinning, the hands start shaking and my head feels as though it's detached from my body!

I don't know about others, but it effects me worse if I can't make an easy exit if needed. I feel trapped.

I am hoping seeing my little one dressed up and performing songs etc will help as I will be focused on that.

I just wondered if anyone had any tips on how they manage their panic attacks in situations they find difficult.
I feel annoyed at myself for not just being able to get on with it without a second thought. It's silly I know as most people don't think twice about it, but it's really playing on my mind.

Take a small object with you such as a little key ring, or small toy, hold it in your hand and focus on how it feels, the shape, texture etc. This will ground you and bring you back to “now”. Good luck, you can get through it xx

Get there really early so you can pick a seat near the exit - and you are not walking into a busy room.

Someone suggested to me that when in situations you really need to stay in try pinching the inside of your arm around your wrist. This will be invisible to everyone else and will give your mind something to focus on. Menthol sweets or really strong mints can help as well you to do this as well.

You will get through it - you don't have to be 100% comfortable - just comfortable enough to be able to stay there.

Good luck

I felt exactly like that years ago,hated crowded room,trains,busses where I couldn't get out of without a fuss,go early try get an end seat near a exit,take your jacket off so you don't get too warm,take a small bottle of water,put some rescue remedy in it and sip it when you need it, focus on your child,and really if you need to leave just go,in reality no one will notice,try and relax,knowing you can leave will help..feel for you,but it honestly will pass eventually.

I get like this and always make sure I have the end seat in theatre or cinema or whatever. If I was in your situation I might even stand at the back near the door and if anyone asked me why or to move I would say I've got a bad back and can't sit down. Or I actually might just tell them I have anxiety and might need to sneak out for a breather. I find being open about panic attacks can relieve a lot of the pressure and embarrassment that can contribute to having one.

Thank you.
There are some really useful ideas there which I will definitely take on board. x

When I suffered from bad panic attacks I always made sure I was near an exit, even if it meant arriving very early to things. I don't know about you but I struggled a lot with having a large group of people behind me. So I would often just go right at the back. I think it's because then I know that no one can really see me. Also if I felt like I might need to leave and people chatted to me I'd slip in about how I was feeling a bit unwell, (I didn't elaborate, just said unwell) then if I needed to slip out no one would be surprised. I found that if I had an "escape plan" in place then I wouldn't have a panic attack anyway.

Breathing exercises help me if I get panicky. Breathe in for a count of seven, and out for eleven.
The focus of the counting distracts me and it stops me breathing too shallowly and feeling worse.
Good luck - if all goes ok, that in turn will give you more confidence for next time 😀

Yes, go near the back and know that you really can nip out if you have to. Lots of ppl have this and it's very normal. Remember you can say something like 'I felt very sick' or 'I felt dizzy as I've got an ear infection' or something if you don't want to say you have anxiety.

I get this too. One thing that helps is thinking of one thing you can see, hear, taste, smell and feel - the five senses. It distracts you trying to come up with one for each category. And look at your beautiful baby doing his or her acting!

Good luck

Take a bottle of cold water with you.... I get them at work alot and don't want my colleagues to know so i get a big glass of cold water and concentrate on little sips and breathing (in through nose, hold for 3, out through mouse) while sat as normal in a busy office.

It doesn't always help them pass completely but it eases them loads enough to continue as best i can with work.

also the smell, hear taste etc thing is great if they get really bad.

Good luck! x

Mouth not mouse!!!

I would take some music or a relaxation tape and put earphones in. You can concentrate on the music until your lo is on. I also play games on my phone to give me something to do with my hands. Take some sweets, I like werthers originals, again as a distraction. I also have a sort of comfort blanket so take a small piece of that to hold and stroke and that relaxes me. You are being very brave xx remember to breathe xx

I suffer exactly the same as you and have done since I was in primary school and am now a 38 year old mum of two ! My sympotms can range from breaking out in a sweat, shaking, getting incredibly hot to being physically sick. I arrive early for all events so I can make sure I am on an aisle seat close to the exit. I also take a pack of polo mints to suck, it sounds silly but it gives me something else to concentrate on and helps take away any nausea. I was bridesmaid at a wedding and went to the doctor as the thought filled me with fear and I was perscribed Propranolol which worked and I made it through the ceremony. I took it again before my own wedding and I felt great l had the usual butterflies anyone would have before they walk down the aisle but none of the physical symptoms. I hope you make it through the show, i had my daughters nativity yesterday and know exactly how you feel, you really want to be there but the struggle beforehand is a lot !

I have exactly the same. I'm not too bad if my DS is doing something in the background but this year and last he had a huge part with solo singing. Last year I absolutely freaked out and had to stand outside the hall peeking in, as it felt like my heart was going to explode. Once his bit was over, I was OK.

I'm absolutely dreading this year. I have the option not to go, but he'd like me there. His big part isn't until near the end, so I really don't know how to cope. Nothing listed here will help - when I panic, I panic.

This guy is brilliant.

I have the same problem if I have to sit down in a crowded place. I just want to escape. Listening to this helped me so much and even though I still got panicky his suggestions really helped me through and I managed to calm myself down.