To ask for suggestions instead of a walk

[2004pickle]

I’m really panicky this evening and feel like I’m going to have a panic attack. I’ve already had a long walk this morning with dc and don’t feel it’s right to go for a walk again, especially after reading that people are being reported. A walk would definitely calm me down but I wondered whether you could ether suggest alternatives or at least talk to me until I calm down!
I have propanolol but I’m scared to take it as it can affect your respiratory system I think (too scared to google it!) and there is a lot of covid-19 in my area so I’m worried (just to add my panic attack isn’t coronavirus related). Thank you x

Have you got any grounding techniques you like? When you're focussed on your physical state it worsens the symptoms of panic (as I'm sure you know) the 5 senses one is something I like to use. 5 things you can see, 4 things you can hear, 3 things you can feel/touch 2 things you can smell and 1 thing you can taste.
Second the exercise at home ideas if you can't go for a walk. What your body is seeking is the endorphins that come from a brisk walk as they make you feel relaxed and boost your mood. Fitness blender is a good one for online classes.
Do something really sensory like hold an ice cube until it melts or bite into a lemon. Take a very hot or very cold shower.
Hope you can find some respite.

Recent study on prescribed exercise alongside CBT for panic attacks was successful in reducing overall reported symptoms so there is a evidence base for it! You've just got to find the motivation

The daily Joe Wicks exercise session is about half hour. It helped with my breathing the other day when I was feeling a bit panicky as it levelled my breathing. Hope you feel better soon.

If anyone else needs an extra walk I am accepting PayPal payments for mine of £4.99 as I am currently stuck to the sofa in my clammy pjs

If you can get YouTube on your TV, put Leslie sanson on. She does walking vids 2 mile walk in 30minuts and stuff like that. She is great on her videos.

The best thing i did today was call a friend she had me in stitches for about 10minutes and today has been a much better day for it!!
I hope you were able to find a way through tonight.

Agree with walk. Work out video if not. Or put your favourite songs on and have a disco like I did last night!

Agree with the dancing, I have a 70's disco night in my kitchen sometimes.
Gets you moving, cheers you up.

Last night here was back to the 2000s. As my Butlins holiday is cancelled thought I may as well cash in.

Go for a walk.

I had a short walk with my dog and saw no one, took a propanolol after my doctor brother in law reassured me it would be ok and am now going to FaceTime my best friend.
I increased my fluoxetine 4 weeks ago and have felt awful since so I’m going to try reducing that back down to 20mg as the constant headache, tiredness and brain zaps are awful and I’ve not noticed that my anxiety has got any better on 30mg - if anything it’s worse!
You’ve all been so kind and helpful

I’m doing a virtual pub quiz tomorrow and then having a groups chat with a few friends in the evening so hoping I’ll feel better tomorrow. I’m avoiding caffeine and alcohol and WILL do my mindfulness in the morning. Thanks again

I was in hospital for a long time a few years ago. I used to put spa like music on and shut my eyes and image I was somewhere nice. It helped sometimes.

2004pickle

Sounds as though you are in a better place today. I think we are all going to face bad days , even people without existing depression and anxiety. Good to know there is a place to come for good advice and reassurance.

And hey! The clocks changed, an extra hour of daytime to enjoy if only this blumming wind would die down.

Glad you’re feeling a bit brighter, pickle.