Ive been on the verge of a big panic attack for the past few days... ive taken xanax and did some meditation, hot bath etc. Its building up and im at work. any ideas to help anxiety filled intrusive thoughts?
Anxiety (Including GAD)
I have no idea. I have been having the same problem. I'm so sorry
I'm not sure what kind of meditation you typically do, but I've found that an ongoing practice of meditation focused on letting things be as they are, makes these periods more liveable. Of course, you know yourself and your tolerance best but here's a light-hearted guided meditation that really helps me.
For this moment, I'd say try to just slow the train down a bit.. box breathing and 5-4-3-2-1 grounding help me in those times when I only have a couple minutes.
Ive tried those a few years ago and they never worked. I have no successful grounding technique and ive tried everything under the sun. I usually have to wait for it to pass.
I'm so sorry you're going through this, it's just awful.
Things you can do at work depend on what kind of job you have. If you feel like socializing, maybe going to lunch with a friend and talk it out, that could help.
I used to stay busy to overcome the attacks and there are phone lines you could call to get a listening ear. 🙏
I work as an EMT. 😬
Possible to go for a walk outside? Or at least inside where you work?
Ok, that is good knowledge. You already know it definitely passes. So knowing that, do you have to tighten up and fight it? Or could you try to let your grip on it loosen? Like a hot coal in your hand - can you let your grip on it loosen? Maybe not right now, but can you eventually? Or be open to that possiblity? Anyway, consider that. In the meantime, I get deeply that it sucks and I'm sorry that you're experiencing it. ❤️
Personally, I know the worst part of knowing you're gonna have a panick attack, is facing it instead of trying to just get it to go away, but for me that's the only way to make it go away, is to just let it happen, and talk myself through it. Reason with myself that all it is, is a panick attack, no matter what I end up feeling, and that it will fade and pass and I will be completely fine.
Update: I was able to stay busy enough to let it run its course. After work, I was just decided to do something I enjoy (animal crossing hmu) thank you for your help everyone 🙏
Hey mergasm, what helps me is to force myself to be occupied with something else, like work, cooking or sports
Happy to hear! ♥️
List 5 things you can touch, 4 things you can see, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Sorry, thus is kinda late but ya.
Its so frustrating sometimes that even when we do all the right things like meditation and grounding techniques the anxiety is still there. On those days I just tell myself again and again that this day will pass and better days will come. Sometimes not running away from the feelings actually makes them pass faster.
Deep breathing helps me.
Ive tried basically every grounding technique under the sun but a teacher of mine who wanted to help me with my ptsd taught me one that actually helps me with racing thoughts: *whereever youre sitting stop* *close your eyes deep breath in and out* (well say your sitting at a table) Feel your head. Feel it all the way down your neck to your shoulders. From your shoulders down your back to the chair. Feel your weight in the chair. Down to your knees firm and down to your feet all the way to your toes placed down hard on the ground. Feel the ground underneath you. Firm. Stable. Safe. *Deep breath in and out* slowly look around you look where you are. Where you really are. You are safe. Your are not in the past or your mind. You are in the present.
This helps me alot with ptsd flashbacks to ground myself to the present, i hope it helps
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