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Managing Panic Attacks: Tips and Tricks

Jesss

710d

if you feel you’re anxiety rising and know you’re going to have a panic attack but can’t stop it, what are some things that can help during panic attacks/panic

0

5

5

Dizziness

Anxiety (Including GAD)

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    • PuddingStone

      710d

      I recommend looking into CBT! (Cognitive behavioral therapy) It helped me step back from my anxiety and realize that the feelings (pressure in chest, dizziness, hot flash, etc) were the SECOND part of my panic, not the first. Something triggered the feeling, it didn't come from no where and it isn't unstoppable. It taught me to look back and see what upset me, and challenge that. For example, I got panic attacks whenever I left the house for a while. It took me a long time to be able to feel the panic in my chest and think "what caused this?" And realize I was worried about having a panic attack or the crowd at my destination. I would then challenge that thought by saying "I cannot read the future, I do not know I will have a panic attack" or "I have been in a crowd before and lived". Sorry to ramble but more or less CBT says that your thoughts(bad things will happen!!) Create your feelings (panic, hot flash, dizziness) and those create your reactions (panic attack, hyperventilating, SH, isolating)

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    • PuddingStone

      710d

      I recommend looking into CBT! (Cognitive behavioral therapy) It helped me step back from my anxiety and realize that the feelings (pressure in chest, dizziness, hot flash, etc) were the SECOND part of my panic, not the first. Something triggered the feeling, it didn't come from no where and it isn't unstoppable. It taught me to look back and see what upset me, and challenge that. For example, I got panic attacks whenever I left the house for a while. It took me a long time to be able to feel the panic in my chest and think "what caused this?" And realize I was worried about having a panic attack or the crowd at my destination. I would then challenge that thought by saying "I cannot read the future, I do not know I will have a panic attack" or "I have been in a crowd before and lived". Sorry to ramble but more or less CBT says that your thoughts(bad things will happen!!) Create your feelings (panic, hot flash, dizziness) and those create your reactions (panic attack, hyperventilating, SH, isolating)

      1

      Reply
      • PuddingStone

        710d

        @PuddingStone Replying to my own comment, oops. Forgot to say, You then need to step in and change your thoughts ("I don't know that will happen" "I have lived through his before") and that will change your feelings (less panic, clearer head, more confidence in yourself) and that will change your reaction (breathing exercises, positive fidgeting with toys, seeking a friend to comfort you)

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    • H3L3N

      710d

      Have you tried fidget toys that are quiet? Sometimes the sound can be overwhelming so I’m found that the silent ones work best for anxiety. Also, listening to music that makes you feel relaxed plus a weighted blanket and some heat (I use a heating pad) is the perfect combo!! I also watched my fish swim back and forth in his tank haha. I hope you find some clarity soon 💕

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    • Asta

      710d

      I need mine to be more sensory based because I use touch to help ground me.

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    • Asta

      710d

      For me I’m use more sensory tricks to help me during my panic attacks. Like a weighted blanket/vest, noise cancelling headphones so I can focus on feeling my tapping to bring myself back down, sit in the shower and focus on the feeling of the water.

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☝ This content is generated by our users and it is not a substitute for professional medical advice. Please consult with your physician before making any medical decision

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