Help panic attack

[Greydaysky]

I have been thrown into a full blown panic attack right now (issues with my weird messed up parents) and I have no one to talk to. I can't stop crying and I am in a cold shivering sweat. I don't know what to do.

DC safe in bed. I have no DP or DH. Fighting the urge to pick up the phone to ExH for help.

Just posting for a handhold and someone to kindly talk me down. I don't have anyone I can talk to.

Panic attacks are so horrible lovely. I'm here is there anything that usually works for you. I find box breathing useful. Draw a box and breath in for a side, then out for a side and repeat draw the box with your finger if it helps.

I'm here and can listen x

5 senses is good too....

Focus on 5 things you can see
4 things you can hear
3 things you can feel
2 things you can smell
1 thing you can taste

Getting up and moving around, it you are able, can help

What normally helps for me is I sit on the sofa and put my head between my legs and take deep breaths. It will pass, breathing through it is key. I’m sorry you are struggling so much. Are you on any medication to help?

Hi. I’m so sorry that you’re struggling. Panic attacks are hideous.
what helps for me is if I just breathe slowly and deeply and accept the panic attack. The more I try to resist it or ‘fight it’ to make it stop, the worse it gets so I just tell myself that it’s just a feeling. I tell myself that in this moment I’m safe and that the current moment is all I have to think about. And I tell myself it will pass.

Once it’s beginning to settle and I’ve stopped being sick and can breathe more regularly again, I try to distract with a simple familiar movie that I know really well. I also find engaging different senses helps so I hold ice or splash water on my face. Or I grip and then loosen my grip on different textures of fabric.

i also have pictures on my phone of people and places I love so I can look at them to help my thoughts be more positive

I hope this passes soon for you x

Try Dr Claire Weekes on Spotify or Audible

I'm here too. Don't call ex. You can handle this; you know what it is, you know it can't hurt you - it's just a process and you're passing through it.
A physical shock can help end it fast: a cold shower or stepping outside into the cold. Is it raining where you are? Can you stand outside the back door quickly and get a face full of rain, and really concentrate on how that feels to get out of your head?

When you're ready, do you want to share your family issues with us? X

This is going to sound strange but it works. Actors use it when they get stage fright.

Give a great big sigh of relief. Perhaps say something like, phew, or whatever you'd say if you're genuinely relieved or had a near miss.

Right now adrenaline is pumping through you. Your body is in fight or flight mode and a big sigh of relief tricks your brain and stops your body from producing more adrenaline.

Big sigh of relief. Then another. Keep going till it's gone.

Also try humming, that tricks the brain too if you start to feel the panic rising again.

Thanks for your replies I really appreciate it. I'm doing the deep breathing as it comes naturally now as my main coping mechanism. I managed to make a cuppa and have brushed my teeth. Heart is still pounding like mad and I'm shivering cold sweat. The cats are giving me a distraction but I just can't stop crying. I am so alone.

@Greydaysky sorry you are struggling tonight. Keep going with the breathing and distractions, I promise it will pass. In the meantime don't forget amazing resources like the samaritans are there to help too if you need a real voice. I hope it eases soon for you x

Hope you'll soon feel better @Greydaysky these feelings always pass.

My heart is pounding so severely I feel as if it will pop out😦

I haven't rang Samaritans since I was very young and struggling so much. Again because of my toxic family. But I blamed myself for everything and took it out on myself. I am still traumatised from when I used to do this because I had no one else to talk to. Here I am again with no one to turn to. I am such a failure.

The deep breathing is not helping now I feel. My heart will not slow down. What do I do.

Please help me ride this out. Is it normal to have flashbacks to terrible events when having a panic attack.

Hey. How are you feeling now?

Thank you @Dodgyshoulder I slept very badly and still having a panic feeling and heart racing.

DC got to school safely. I'm working but wish I could sleep.