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kittylover17

753d

how do I cope with panic attacks how do I calm down??? this is all new to me I need some better methods own coping with this

Top reply
    • lynncin

      732d

      Fresh air

    • lynncin

      732d

      Fresh air

    • lynncin

      732d

      Biking walking

    • lynncin

      732d

      Music helps me or emdr treatment

    • Green_Goblin

      749d

      What helps me is ice or cold water. There is also a breathing technique that I like to use to catch my breath. Just ask me if anyone wants me to explain the breathing technique!

      • kittylover17

        747d

        @Green_Goblin I would like to know the technique

        • Green_Goblin

          747d

          @kittylover17 breathe in for 3 seconds through your nose. Imagine the air filling your belly, then ribcage all the way to your collarbones. When you feel like your lungs will burst, hold the breath. Next, slowly release the breath out of your mouth for 3 more seconds. Each new intake of breath, add a number, you started with 3 seconds now move on to 4. Repeat these steps until you have reached 10 or whichever you feel the most relaxed at. If anyone needs me to explain more clearly, please ask me.

      • kittylover17

        747d

        @Green_Goblin yes me please

    • tris10

      750d

      drink water, call someone you trust, just speak with them. get them to ask you questions using sense like “talk about what you see/smell/hear” it helps bring you back to reality and also working through your emotions will calm you down. i have clinical triggered anxiety as well so saying “it’s just anxiety” calms me down.

    • Mermtar

      750d

      My panic disorder came from a reaction to a supplement. None of the medicine that my psychiatrist prescribed really worked for me, I either had reactions or it made everything worse. I’ve been going to a naturopath/homeopathic doctor and although I’m still suffering with the condition, I’m more functional than I was. I also heard of something called bio neurofeedback that some people are doing to help. So my advice is to not give up and to seek help from a professional if the condition is too overwhelming. My condition also has elements of depression which made me feel hopeless but try to get friends/family to help you through this as well. Goodluck 💕🙏🏽

    • ketta

      753d

      What helps me is breathing inhale exhale counting to four, also look around name 5 items in the room your in kind of refocus you thoughts, I tell myself this too will pass. That's what helps me, I was diagnosed 33 yrs ago was house bound of years until I got a dog who was able to catch my on coming attacks before they peaked so had a good 15 years of almost normal life, she passed last year so back in the house I took my first walk half a block ,took my other dog who has no clue about my attacks but I was focused on him trying to teach him to behave on a leash, gonna try to do it again tomorrow.

    • ChrisOla

      753d

      Hi there, I can imagine how you must feel. I’ve gotten them in the past.. I would encourage you to figure out what is the cause of it. Like mine was worrying too much about my health specially my heart. That would trigger a full on panic attack. When this happen your head gets super hot and your heart rate increases so fast. I use ice pads to help me cool the back of my head or use it to massage my whole head and close to the neck area that helps a lot. Slowly breathing through your nose and releasing through the mouth.. Listen to relaxing music or also take cold showers and I also drink plenty of cold water.. I also completely stopped drinking coffee or anything foods that trigger my anxiety and panic attacks..

      • kittylover17

        751d

        @ChrisOla me and you sound just alike same goes own with me I just can't figure out what's causing it

    • Lxzz

      753d

      What has really helped me is this practice called grounding. Try to use your senses to in a sense snap yourself back to reality and then write it all down to identify possible triggers! Anyways those are my two cents, hope this helps! ❤️

☝ 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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