I’m having a panic attack - can anybody help?

[SaltKatten]

I’m sorry, I know this isn’t the right board but I haven’t had one this bad in years. Can anybody help me to calm down? I can’t get through to Samaritans or any anxiety helpline. Struggling to breathe.

I'm here with you

Sit, focus on breathing

Take long slow breaths op. Try counting things around you that you can see. Try and find all the colours in things around you. Focus your mind and slow everything down

Keep talking to us.

I'm with you as well OP

Don't have any experience with panic attacks but you're not alone x

Try and focus you eye on one familiar thing and talk yourself through what you can see. The sofa cushions, patterns on the curtain. Slowly though your nose and slowly out through your mouth.

For me a technique that works is listing things I can see that are blue

Try box breathing, it’ll be quicker to google it than me to type it out

Google the tapping technique, there is one for panic attacks and they honestly help.
But here's the method for right now.

1. Tap eyebrows.
2. Tap under eyes.
3. Tap each ring finger
4. Count to five out loud.
5. Assess your panic level from 1[good] to 10 (bad).

Repeat until you feel better.

You’re all so kind... trying to do square breathing. slightly calmer, but felt slightly calmer 5 mins ago before a huge wave of panic came over me again

I struggle with these. You need to call someone now. Anyone. A friend or even your mobile phone company or electric to ask about a bill. Any phone calls you've been putting off?

What is the worst that can happen?
Think about it.
You're safe. What will actually happen to you?

@MrsMap

Google the tapping technique, there is one for panic attacks and they honestly help. But here's the method for right now.

1. Tap eyebrows.
2. Tap under eyes.
3. Tap each ring finger
4. Count to five out loud.
5. Assess your panic level from 1[good] to 10 (bad).

Repeat until you feel better.

this ^

This video has helped me in the past:

I had an upsetting day yesterday and talked about it extensively with a friend... I don’t feel I can burden her with it for a second day!

Concentrate on what you watched on telly last night.
And keep breathing slowly in and out, in and out....

Breathe out as hard as you can, then Breathe out, repeat, repeat repeat.

Concentrate on regaining control of your breathing, in through your nose for 4 seconds, hold it for 7 and exhale for 8 seconds.
Try and ground yourself. Find 5 things you can touch, feel, see, smell and hear and say them put loud.
It helps a lot me to rationalise when I've lost all control. As frighted as you are, panic attack cannot hurt you, you are safe and it will end.
We're here OP, keep talking to us ❤

Lie down , feet slightly raised on a pillow . Take slowwww deep breaths and hold in for 7 seconds. Breathe slowly out and repeat . It works for me. 🙂

@CrotchBurn thank you, that video is really helpful

Being distracted is a huge help which is why I suggested making a phone call to anyone you have been even vaguely meaning to contact. Call up customer service if you've been considering changing internet, if you've been putting off talking to HMRC etc. Call up your hairdresser to make an appointment etc, that kind of thing. It really helps to have a totally unrelated conversation and hear a human voice.

Whilst doing box breathing (in slowly through the nose, hold your breath for a few second and then breathe out slowly through the mouth), count the breaths. This will give you something to focus on and stop your mind for racing and wandering x

@CrotchBurn again, thank you, that’s a really good idea I hadn’t thought of.

I’m starting to feel calmer now thanks to you all!

Yeah it's good isnt it! She's so reassuring 😊

Do you want to talk about it here will that help if you dont feel you can burden your friend?