Is anyone up?

[jd88123]

Anyone awake? Having an anxiety attack I think, never had one before but can't stop overthinking, heart beating at 120 bpm and sweating profusely! Had a stressful evening but I just want to sleep. What should I do to get rid of this? Thanks for any advice.

Oh no! That's so annoying for you.
I'm up (bipolar). I am no use to you though, as I have no advice other than taking valium (which I have on prescription, but that doesn't help you!), and concentrating health hard on regulating your breathing.

This is not real. It will pass. Repeat ad infinitum. Good luck!

Hi OP, I'm here. I'm sorry...how about having a bath would that help you relax? Do you know what's caused the episode?

Try taking longer and slower breaths in imagine breathing in calmness. Hold for a few moments if you can then slowly breathe out, imagining that's the anxiety leaving your body

Focus on one object.

close your eyes. Think about how object feels, smells, what its made of, where it came from

that should shut out other thoughts.

Try some breathing exercises... box breathing or alternate nostril. It will pass

Alternatively

1. think of 5 things you can feel and feel thrm
2. think of 4 things you can see
3. think of 3 things you can hear
4. think of 2 things you can smell
5. think of 1 thing you can taste, even if it’s toothpaste or your own saliva

again this is tying up the brain to calm you

I’m up as have been out with a friend.

focus on your breathing use your fingers and outline them to breathe out and breath in. Repeat and repeat until you have done your full hand.

focus on you and forget about your thoughts.

Can you open a window and get some fresh air or step outside. Concentrate on the fresh air or cold on your face. Say to yourself "I wonder what my next thought will be?" It often draws the mind to a blank.

When I'm having an anxiety attack I find doing something simple to distract and ground me helps take the edge off. Name an animal for each letter of the alphabet, count all the red things in the room you're in, name as many chocolate bars as you can. Something like that. Something to focus your mind on the simple and mundane.

Then when all my systems start to settle I'll sit and box breathe for a while. Breathe in for four seconds, hold for four seconds, breathe out for four seconds, hold for four seconds. Repeat, it regulates your breathing and slows everything down.

Then strong sweet tea and a relaxing podcast, movie or Spotify playlist until I feel completely settled again. Then if I need to sleep I'll put on something utterly dull like the shipping forecast, or an audiobook I've heard a thousand times, something fairly monotonous and unexciting that'll lull me to sleep.

Sorry you're feeling this way OP, anxiety is utter bollocks and it's very frustrating they our brains do this to us.

I hear you, it's fucking horrible.

My go-to is lie down in bed with a fan going (the constant white noise and cool breeze can be soothing).

Put telly/phone on to something innocuous and calming. I like british history docos, but I'm crazy.

It will pass, it really will. Much love.

Have you any peppermint or camomile tea in the house? A warm drink, nice pyjamas, hot water bottle, cold face cloth, shower …

4 7 8 breathing

breathing in quietly through the nose for 4 seconds. holding the breath for a count of 7 seconds. exhaling forcefully through the mouth, pursing the lips, and making a “whoosh” sound for 8 seconds. repeating the cycle up to 4 times.

I also found the headspace app fantastic during my anxiety attacks and meditation music whilst breathing xx

Sending hugs, I find naming a object in a room for each letter of the alphabet helps switch my mind off

I also highly recommend giving up caffeine, permanently.

Yes, caffeine & alcohol can definitely contribute to anxiety. But really, you could drink lots of both/either and still never have an anxiety attack. Or you could drink neither and have multiple ongoing anxiety attacks.

Slightly tenuous link.

Hi all, thank you for your helpful replies. I done the breathing techniques and remembered I had some propranolol which I was on for migraines. That helped and i eventually got to sleep around 3am. Thanks to those who replied. Much appreciated.