Can't calm myself down, need support.

[ThinkImHavingABreakdown]

I've been hyperventilating for the last hour. Have managed to calm myself down a lot but I'm still struggling to breathe normally and I'm feeling quite dizzy. Don't have a paper bag. What can I do?

Have you tried grounding techniques? Pick a colour and see if you can find 5 items that colour, what can you smell? Can you describe what you can see?

Thank you, I'll try.

Breath in for ten through your nose then out for ten through your mouth, if it helps close your eyes. After you have got that into a good rhythm you can try to pause for 3 or 5 depending how you feel after each breath in and out.

Try breathing into your cupped hands.

You’re not on your own OP.

I find going outside and standing on the grass with my bare feet helps, just take a towel to dry them off afterwards x

I get more panicky I try and regulate my breathing

I think that's a thing. Some people will advise you to just let it go back to normal without manipulation.

Can you walk up and down - shake out your arms, shake out your legs? Even better if you have some tai chi motions or something that you know can do smoothly

you'll be okay. I've had quite a meltdown today. I am now okay ish. My breathing is back to normal.

No idea if this is just a me thing but I find laying flat on a hard floor like a starfish and concentrating on noticing the feeling of the points of my body that are in contact with the floor and the parts that aren't in contact with the floor helps. I guess that's a very literal way of grounding yourself.

Thank you, you're all helping. I'm sorry you also had a hard time earlier today @EmeraldRoulette.

@ThinkImHavingABreakdown

thank you

Not trying to divert, just trying to say that earlier in the day I would've happily had a diazepam injection

But I'm now about to have dinner and bath. So you will get there too. Honestly. I will check back later x

Thank you everyone. I'm feeling much calmer now.

I’m glad you’re feeling calmer. It’s horrible when you’re feeling like that.

Thanks. I have never felt that out of control before. Thought I was going to faint or throw up. It was scary. The techniques that people suggested did help though.

Glad you are feeling better now.

It might be useful to look up 'box breathing' in case it happens again. It is supposed to help calm your nervous system. Essentially you breathe in for the count of 4, hold for 4, exhale for 4, pause/hold for 4. I usually exhale for longer than 4 as I read the long exhale is the most calming. Not sure if it's true but it feels good!!

Hope you are ok 🙂

Glad you are feeling calmer. You could have a calming/ mindful playlist on standby in case you need it in future.
BBC sounds have some you could access.

Thank you, I will try to practise this.

Good idea. I use BBC Sounds a lot so will check that out. I also have the Calm app but don't use it that often so it didn't occur to me to use it today.

Splashing your face with really cold water can help too (and I second the box breathing advice).

Also immerse yourself in easy tv - distraction. Glad you’re feeling better 😊

@ThinkImHavingABreakdown glad you're feeling better x

This helps me too. Its very literal, but does help. Im glad you are feeling calmer.

Thank you. I did try a version of this earlier, but lying on my bed rather than on a hard floor. It did help.

How are you feeling today?