I'm having a panic attack

[Hello113]

I'm having a panic attack my breathing is fast I've googled it to try and calm but I can't seem to calm down does anyone have any techniques I am on my own

Not an expert but I suggest trying to concentrate on your surroundings... what can you see, what can you hear, what can you smell

Try too breathe in to the count of 10,out to.the count of ten

It will pass xx

Yes google the butterfly hug

Sit upright, breathe in for 4,hold it for 4,breathe out for 6.

Take your shoes off and push your feet into the floor. Spread your toes and ground yourself in a literal sense.

Sing - it helps to regulate your breathing.

Count 5 things you can see, 4 you can hear, 3 you can touch.

Tell yourself this is your body reacting to an imagined fear - it is purely chemical and it will stop.

Sip some water.

Hope it passes soon.

Not an expert either but breathe in while counting to 4, hold your breath for 4, breathe out for 4, hold for 4 and so on. Focus on the counting.

Then find something comforting, a favourite film that you’ve seen a million times before, or a book or cooking a recipe you like, anything to distract you in a positive way.

I find that plunging my face in cold water helps.

Get a paper bag and breathe slowly into it but don't worry if you don't have one.

I've had lots of panic attacks. It will be over soon and they cause you absolutely no physical damage.

Try and accept you're having a panic attack and nothing bad will happen because of it. I know it feels a bit shit but the worst is over

Hope you feel ok soon. 💐

Put some music on. Ideally your favourite songs that you can sing along to. The singing along really distracts the mind!

Panic attacks feel terrible but they WILL pass. Most exercises need to be practised while calm for a bit before you use them when panicking, tbh, but you can try a few;
Splash very cold water on your face, or hold an ice cube over a pulse point
Deep breathing, or breathing in and out for a count of ten (or seven, or eight). The key is to do it slowly, particularly the out breath
Name five things around you right now you can see, four you can hear, three you can feel, two you can smell and one you can taste

Name out loud 10 things you can hear, 10 things you can see, 10 things you can touch.

You need to get your brain to think about something else.

It will pass but I echo the breathing technique. Or try making lists of things like movies you have seen or places you want to visit it really helps distract the mind

Eat something sour

In some ways you just have to go with it, repeating, "I am not going to die, this is not a heart attack."

Distract youself in any way possible.

Eventually, it will go and the exhaustion stage will set in. If you drink coffee or any other caffeinated drinks - try to cut down.

Likewise alcohol. Not suggesting that you do drink but anything that either stimulates or damps things down will set up a vicious circle.

You will be OK.

Oh they’re beyond horrible, I’m so sorry. Great advice on here. Come back and tell us the things you’re trying if that helps.

Just remembered Sporcle quizzes a friend used to swear by them to keep her mind off things.

Open your mouth as wide as you can. Then silently say R five times. This calms down your nervous system and you will know it's worked if you yawn straight after. If you don't yawn, do it again.

Dab your arms and chest with a damp cool flannel x

Run your wrists under very cold water

Are you feeling better OP? Look after yourself over the weekend. I am tearful for a day or two after a panic attack (I've only had two but they really drained me).

Also, try to accept it. "I am having a panic attack. This is a panic attack." Sometimes trying to stop it can make things worse.

🥰

This. I find it helps to acknowledge that it's a panic attack, that it will be over soon and it's okay. I find humming helps as distraction, especially cheery christmas songs. Hugs x

This is my method too.

My TV go tos are things like The Inbetweeners etc.

It took an hour but it's finally over. Thank you everyone.