To ask for help quick?!

[boilersontheblink]

Literally having the worst panic attack, I haven't slept well in about 3 days and been out walking for a few hours today... I think I've worn myself down and now I'm panicking as I'm so tired. Feel sick and shaky and can't breathe.

How can I make this better??

Thank you!!

Breathe in through your nose for a count of 7, out through your mouth for a count of 11. Look for:
5 things you can see
4 things you can feel
3 you can hear
4 you can smell
1 you can taste

It’s called grounding. Keep repeating, it will calm your nervous system

Ok your not alone.
People are here for you...

(2 you can smell)

This will pass. Take a slow breath, count slowly to 3 and then let it slowly out. Put some relaxing music on or a TV show you can lose yourself in. A cup of tea and a biscuit.

Remind yourself that you CAN breathe and it's just your stressed brain muddling it all up. Even if you got so dizzy you passed out your breathing would just return to normal and all would be perfectly fine (that's what I tell myself!).

Splash your face with the coldest water you can get.

Don't try to sleep, just lie you on the bed if your home and put the radio on ..

Say to yourself- our loud if you need to.

This will pass
I can do this
It’s anxiety
It won’t hurt me

Repeat.

Wash your face , arms and hands in cool water then repeat mantra and what pp said 54321 objects.

You can do this

Agree with the breathing. Have you got an app with breathing or meditation or similar?

Have you eaten today? That could make it worse, so once you feel a bit calmer try something easy to eat, yoghurt or fruit or something.

Remember it will pass. I know how horrendous they are, but it will pass. Small sips of water. Splash some water on your face.

@mummmy2017 I'm in bed at the moment, just had a chocolate bar as I thought maybe my energy was low but feel worse :(

I'm just so tired. I have panic attacks quite often and I've been waking up with them in the night and too scared to fall asleep again because of it. Had 3hrs sleep last night, 4 the night before.

@Dancer12345 Thank you, I haven't tried splashing my face before- would it snap me out of it? I'm so cold and don't want to move.

Thank you everybody, helps to know I'm not alone! DP has been good and keeps checking on me but I'm so freaking scared and tired.

Can you sit outside in the evening sun? Or by an open window? With a blanket round you?

Is there a podcast or audio book you could listen to. I use the calm app.

www.mentalhealth.org.uk/podcasts-and-videos/podcasts-for-your-wellbeing

Also word searches and puzzles help me- nothing too hard but enough to take the edge off my mind.

@seesawteddy We don't have a garden unfortunately, I'm cuddled up in bed atm but it's not getting any better. I've got a doctors appointment tomorrow AM so I'm praying they will be able to help me, so far CBT & Anti Anxiety meds haven't.😞

www.simplehabit.com/panic-attack-relief

In the Discover section under the SOS segment there is a panic attack meditation. It is free.

Have you tried cbt through MIND op? I found it different to 1:1 cbt. They do panic workshops.

I know exactly how you feel, and I know this sounds crazy, but laying in bed is literally the worst thing you can do when you're having an anxiety attack. Your body is flooded with the hormones that cause anxiety (fight or flight), and you need to burn them off. Get up, dance around, bounce up and down, wash the windows, clean the kitchen, ANYTHING that keeps you moving for a while. Not only will it help get rid of the hormones, it will help distract you from how shit you're feeling.

Also, make sure you are very well hydrated and stay completely away from any stimulants like chocolate, sugars and caffeine.

I was having daily (multiple) panic attacks this time last year, so I know how shitty and debilitating they can be. Something that helped me was immersing myself in a game on my phone like candy crush - it took away my thoughts momentarily enough to realise the panic had eased (as I was concentrating) and when I felt reassured by that, I could function a bit better.

Do you have regular appointments with GP to keep them at bay? Therapy or medication?

Hand holding

ASMR videos on YouTube really help get me through sometimes when a panic attack is taking hold - no idea why but helps me a lot. And audiobooks. Also an app called relax melodies - you can make your own mix, mine is the sound of crackling fire, and a rainstorm.

If you haven't already then please please visit GP soon and ask about propranolol - it has changed my life. It stops the physical effects of panic attacks taking hold and works quickly - stops the physical effects - the awful racing heart, gut punch feeling, breathlessness, dizziness etc - so you can concentrate on the trigger / getting somewhere nice and safe / relaxing.

Of course no medication is for everyone but it's been life changing for quite a few people I know including myself.

Really hope you feel better soon, thinking of you

Posting on here really helps too - if you haven't had one it's hard for people to understand they literally (and I really mean the correct use of that word) feel like you are dying.

We get you. And we've got you - it will pass. I try really hard to remember that previous ones that have passed.

You can do this x

A brown paper bag is your friend. Scrunch neck of bag, hold in one hand then breathe out to count of six, hold and count to four, breathe in to count of six, hold for count of four. Repeat twenty times without letting your mouth off the neck of paper bag or loosening grip.

Once breathing is calmer - build up of carbon dioxide helps - then do the following to take calmness to the next step. Lay flat. Close eyes. Arms by side. Scrunch/contract your muscles starting with just toes on one foot, then foot, then calf until you’ve squeezed all muscles in one leg. Hold whilst you do other leg.
Meanwhile continue slow count breathing but without bag.
When both legs done, start tensing abdominal muscles as well as legs and move up the body, then do arms from finger tips. When you reach your head, tense facial muscles. Hold.
Continue slow breathing and slowly relax each muscle group in reverse order, keeping them relaxed as you work down your body.
Then when relaxed, get up and go and have a nice relaxing bath by candlelight.

Hi everybody, thank you so much for your help and suggestions this evening.

I managed to have a good few hours sleep that really reset me (though I'll probably struggle to sleep tonight now). Just had some dinner and now watching some TV.

Yy to asmr videos! They've been a massive help to me. Hope it goes well at the Dr in the morning.