To ask you to talk me through this panic attack I'm having

[jamoncrumpet]

Right now I have ringing ears, tingling face and am terrified I'm going to collapse.

Have two small DCs happily playing on floor.

Try to keep your breathing slow and measured, and if you can look at a fixed point so you reduce your sensory input. It’s only temporary and it WILL be over soon.

Hi Jam,
Just focus on your breathing. In, out, in, out. You have nothing else to worry about right now and your children are safe.

Ok. Breathing.

You will be fine. Feels horrendous but you will be fine. I try reading so that I take my mind off it. Go to mumsnet classics and find something funny to read. Sending you lots of love xx

Keep breathing, focus on your breaths.
Press your feet into the floor and feel the grounding beneath you - you’re safe, you’re ok, this will pass. To clear your mind and focus on the things around you that you know to be true - you can hear the clock ticking/ the tv etc - focus on the things that are real in the moment right now and regulate your breathing as much as possible

Breathe in for 4 hold for 2 out for 6 this sprts out unbalanced co2 levels. Remember they can last no longer than 20 mins so it will all be finished with soon. When you get that wobbly.run a marathon feeling iy means ita coming to an end.
Also.try to think of something funny or chew gum

How are you feeling now?
Just take the time to connect yourself to your body again. Wriggle your fingers and toes, feel your stomach and chest move as you breathe in and out, how your back is resting on the chair.
This will pass.

Ground yourself.

Can you lie on the floor, knees under you? Forehead on the floor. What does the floor feel like against your head?

Can you count 5 things you can see?
Can you touch 4 things?
Can you hear 3 things?
Can you smell 2 things?
Can you taste 1?