Panic attacks

[justmortified]

How do you talk yourself down when you're having a panic attack?

I've started having them more frequently. I know when they're coming but I can't seem to stop them escalating.

Please help

I find talking to someone helps I always all my sister and end up talking about something irrelevant that distracts me. I've been feeling panicked a lot lately it passes but in the moment it's so difficult. I hope you're ok

Let me know if you work it out. They hit me out the blue and I think I'm going to pass out

With everything going on at the moment I don't want to add to anyone else's worries.

@turnandfacethenamechange I'm the same. It's so scary!!

I’ve always found concentrating on my breathing helps - I do breathe in for 7, out for 11. And distraction. Lots of good ideas online - Mind.org is good and www.healthline.com/health/how-to-stop-a-panic-attack#breathe-deep.

I am in a similar position at the moment, it's tough isn't it! I had a miscarriage last week and have had so many panic attacks since then... The advice I've had from friends /Dr /anxiety leaflets so far includes:

Pick a topic and go through alphabet slowly naming something with each letter, aka, animals could be Aardvark, Beaver, Cat etc and really concentrate on each item.
Call someone /talk
Journal every day or multiple times to get things off your chest before they get too big
Recognise it as a panic attack and focus on calm breathing /trying to think of other things than what is panicking you.

I have just picked up a prescription for some medication to help as well, as I don't want this to get worse / go on too long.

Personally I've been trying the above but mostly putting on an album tmof whatever music I know makes me feel good and distracting myself with something like candy crush /colouring in etc seemed to help a bit.

Here to chat and talk it through if it helps. Finding others who are going through similar is useful. Especially when everyone is going through shit, you have no idea who's coping with what and who has space available for you! I, like you, feel like I can't always talk to others about it as I feel they've got enough on their plates.

Hope this even helps a bit. Look after yourself.

Breathe deeply. Displace anxiety unless you created it and feel guilt; don't accept anyone else's fears. Everyone is worried at the moment, even those who were not before.

So the world is shifting to your view.

And breathe again, but deeper this time. Take exercise, get outdoors, listen to birdsong. Give yourself time to think, even if you wake early to do so. Make space for your own thoughts, at the cost of sleep, but only a small shift that way, you still need to sleep.

Breathe in counting to four, and to six breathing out. Use your abdominal muscles to control your breathing, rather than puffing at the top of your lungs.

Moving helps

Singing can be helpful to regulate your breathing, also watching daft dog or baby videos.

Nopanic.org has a recorded message embedded which is also helpful to bring you down.

I'm having them constantly at the moment, I feel for you.

Thanks everyone!! I really appreciate all your comments and I'm writing everything down in the hope that when the next one comes I'm ready xx