What do you do when anxiety hits?

[sweetpeach91]

Using AIBU for more traffic! Sorry

Currently in bed, having just struggled through a shower and drying my hair- I feel breathless from anxiety and my throat is so tight with my heart racing.

What do you do when it gets tough? Do any of you guys suffer from panic attacks?

I find it helps if I tell myself it's a physiological reaction and nothing actually bad is happening and I'm not dying and it will pass, and it also helps if I talk to someone or really focus on my children (if they are there). Getting hot makes it worse so I wonder if the hairdryer didn't help. Bit late for this time but the sooner I do these things (ie. as soon as I start to feel it coming on) the better. Sorry you are suffering. Hope it passes soon.

Id love to know too. Its something im struggling with as well. I know thats not helpful but you're not alone.

Mindfulness more generally.

But in the moment I don't fight it. Just sit with it. Fighting it, tending etc makes it worse. Just observe the feeling and let it sit there even if it feels horrible. Focus on the sensation and your breathing. If you get caught up in thoughts bring your mind back to your sensation and breathing.

After a while you may notice that that anxiety actually ebbs and flows and then eventually starts to pass.

I used to suffer with terrible anxiety. Really bad plus constant low level anxiety. I don't any more.

@MiniMum97 100% agree with not fighting it! I used to freak out from pushing the anxiety away and trying to pretend it wasn't happening, now the minute I feel anxious I acknowledge it (usually tell someone if I have someone trusting nearby) and that takes some of the power away.

All you can do really is sit with it and hope for it to pass, I felt so ill with it the other night I had to sit up in bed till 4am when I fell asleep from sheer exhaustion. (I couldn't lay down to relax as I felt even sicker and more panicked in that position).

@Plump82 it is helpful :) I'm sorry you know the hell as well, have you tried listening to ASMR if you have trouble with it at nighttime? It helps relax me enough to drop off without trying to fight the anxiety.

I've also found a special breathing exercise that helps (found it on a yoga practice video!) where you breathe in for 4, then out for 6- repeat a few times, then increase to in 6 out 8, repeat then increase each by two again. It's hard and quite challenging but is great for slowing your breathing and controlling it.

@nanbread thank you! you're right, getting hot definitely doesn't help but I was scared of catching a cold if I didn't dry my hair

I've had the window open and am wearing just shorts and a top so cooling down now. Replying to these messages and seeing your responses has also made me feel a lot better :)

Definitely agree with talking to someone, if no ones there and I'm home alone/out alone I'll talk to myself in my head! Agree with learning the scientific reactions behind it, makes it seem less of a monster when you know why each physical symptom is happening.

Years ago I used to pinch my arm so I would focus on it , these days although it sounds weird I stroke my arms and remind myself that I’m fine and safe and I need to relax . It’s not easy , I hate the waves although thankfully I never get full on panic attack’s anymore just lots of anxiety.

Lie down
Put on a funny film
Make a hot lemon tea
Say to yourself it will pass itself

It’s crappy but you will be ok

I know exactly what you're going through. You have to embrace the awful feelings and acknowledge them. Trying to evade or ignore them is pointless. All they are is your body's response to excess cortisol hormone. Keep moving, shake your arms, walk around, engage yourself in an activity like housework, washing something, sweeping, ANYTHING. The worst thing you can do is to lay down and try to wish the horrible feelings away. You WILL be fine. There is nothing "wrong" with you. Anxiety is a total bitch but you can manage it.

And I agree with pp, even though I actually work in mental health it takes a while to convince yourself that such physical symptoms are caused by the adrenaline rush in your body and that you can switch it off by calming down .
The 54321 technique helps as well ... 5 things you can see , 4 things you can feel , 3 things you can touch , two things you can smell and a big breath in through your nose for 5 .. pause and out through your mouth for 6 counts ( I have no doubt got that mixed up but you get the jist)

Sometimes laying in/on the bed in the dark or low light helps.

And ill tell you what ive found really useful, is lava lamps. But ones with a bigger bulb in the bottom to heat the wax faster.

Blocking out as much noise and sensory stimulation as possible can help.

But then i have huge sensory issues.

@Thisimmortalcurl I'm sorry you suffer too, but glad to hear the full on attacks have lessened for you. I've tried pinching/slapping myself to snap myself out of it but that hasn't helped.

I get the stroking though, I usually rub my stomach as it's quite comforting.

@Bubba1234 perfect plan, thank you

@Aquamarine1029 thank you, what an empowering message! I'm in bed now but I'll definitely keep in mind getting up for a walk/distracting myself if it gets bad again.

@BusySnipingOnCallOfDuty I think I have sensory issues too, I prefer quiet and less people/prefer being alone.

I can't stand being in largely busy places with loads of noise and being unable to escape quickly!

I like to set out candles in my room and just have on my bedside lamp on, a lava lamp sounds amazing.