Dealing with Panic Attacks: Tips and Tricks

Advice From "Alike": "I’ve been through a lot of therapy for my anxiety and panic attacks, as well as sitting in on some of the group therapy talk sessions while I worked as a CNA. I’m sure you’ve heard this before, but one of the best things you can do for yourself is exercise. It may sound like a lot of work, but taking time for yourself to go on a walk, run, or whatever you like (yoga works for me). During these time of crisis, the best thing you can do is practice breathing (which I did see you mentioned previously); deep inhales through your nose, hold it for 3-5 seconds, then slowly exhale. That’s why I am such a fan of yoga, there’s a lot of breathing techniques involved. Another solution I’ve found with my therapist (which may sound a bit weird) is to get a large bowl, fill it with cold water, add ice even to make it extra cold, take a deep breath, then plunge your face into the cold water in the bowl for about 10 seconds if you can, then lift your head out of the water and slowly exhale. Again, I know it sounds weird, but it oddly works for some people. Taking a hot/cold shower (depending on which you prefer) can also be great and therapeutic." "Practice meditating, so when you have an attack, you can slow your breathing faster" 5-1 Method: 1: In your head say 5 things you can see (open ur eyes for this one lol( 2: Say in your head 4 things you can touch 3: Say in your head 3 things you can hear 2: Say in your head 2 things you can smell 1: In your head say 1 thing say one thing u can taste EDMR: Eyes closed, lights off if u want, door shut And just listen to this until you know what's causing your anxiety Also use headphones if u got them https://youtu.be/I_fEBSqGmyA TikTok Playlist: https://vm.tiktok.com/TTPdXSPpUh/ https://vm.tiktok.com/ZTdXQJpBh/ https://vm.tiktok.com/ZTdXxE1xS/ https://vm.tiktok.com/TTPdXQ2CF3/ https://vm.tiktok.com/ZTdXQMGDx/ https://vm.tiktok.com/ZTdXxwETg/ https://vm.tiktok.com/ZTdXQprov/ https://vm.tiktok.com/ZTdXQ4upQ/ https://vm.tiktok.com/ZTdXQPkfs/ https://vm.tiktok.com/ZTdXQUuct/ Things I Personally Do: -Journal -Listen to calm/safe music -Talk to someone you trust ( Friends, Parents, Siblings, etc.) -ALWAYS have fidgets on you! -Squish a stress ball to the beat of a positive song -During attacks, have someone watching you, don't isolate yourself! They don't have to talk to you or try to calm you down, but have them make sure you don't do anything impulsive -Move into a confined space (corner, closet, etc.) -Take a walk/ Bike walk to the park or somewhere calming -Have a relaxing hobby that isn't school related or stressful (painting, cooking, etc.) -Cover my ears during an attack so I can hear my breathing -Have sour patch kids or gum w/ me at all times -Spray Pillow Mist Lavender scent on my pillow before bed -Use a slinky to help control breathing. Expand the slinky when you breathe in and collapse it when you breathe out. Spotify Music Playlist: https://open.spotify.com/playlist/5PlqZKB0lTa7B1HOH5H6Np?si=D9-zCq0QT7u-Cya2s1Aesw&utm_source=copy-link Spotify Podcast: https://open.spotify.com/show/7wQlyLJ8DorFkI41mT3EEF?si=FfIx38ZJQGW852v-a_bgmw&utm_source=copy-link Pinterest Board: https://pin.it/6hyxUv3 Foods: Sour Candies Brazil Nuts Dark Chocolate Yogurt Green Tea If the attacks are severe or frequent, I would recommend consulting a doctor and be referred to a psychiatrist. They would be able to provide more accurate coping strategies/ solutions.

Others have already mentioned this, but anything cold really helps. I had a panic attack recently, and I put ice packs on my head and chest and it totally helped. My heart rate came down and I got less fidgety and shaky.

Lately, my anxiety symptoms have been changing and they are different from the ones I used to be used to 🙃 I hyperventilate and I move my hands a lot like fidgeting. And it's hard to catch my breath. I have been crying with my symptoms. So that is new. I used to only hyperventilate and stare out into space as if I was frozen in time. But ice normally helps me to stop crying so I put a cold rag on my face and I eat a little ice and then I put a ice pack on my wrist and neck.

I cry mine out for my mom or someone

I usually cry mine out sometimes

depends on where i am. if im home i’ll sit in the shower and take it slow while listening to music and taking deep breaths. usually my anxiety will subside but if it doesn’t or its still lingering a bit, ill put on my comfiest clothes, get some ice water, and crawl into bed and watch a comfort show (mines usually spongebob). smoking weed also helps me, but i know thats not everyone’s cup of tea and some have the opposite effect. i respect it, and i will never push it! if im out, ill usually excuse myself and find a bathroom or somewhere quiet-ish. ill sit down and just let my thoughts escape me for a minute and let it out. i’ve always been one to cry at literally everything, but was also taught growing up that crying is bad (IT ABSOLUTELY IS NOT!!). sometimes you just have to tell yourself “its ok to cry, everyone cries. it doesn’t make you weak or less than.” after im done letting it out, at least enough to be ok til i get home or something, ill clean myself up and take some deep breaths. if i can get water ill drink a bunch of water, bonus points if its cold water. if i go back and someone asks if im alright/have i been crying, i usually just say yes. no reason to hide the way you feel, it’s normal. if its a setting you feel comfortable talking about it in and you’re up for it, absolutely do it. in my experience, if people are asking, they are willing to listen. a lot if people are far more understanding in 2022 than we’re lead to believe. if you don’t want to talk about it, i would say “i’m ok, i don’t really want to talk about it right now”. generally people don’t push after that. just know that having anxiety and/or being overwhelmed is normal. everyone experiences it, maybe not in the same circumstances but they do experience it. you’re not a burden for it, and it wont kill the vibe for everyone else. ❤️

I try to distract myself and breathe evenly. I have to find that line of enough stimulus to distract myself but not so much it makes me overwhelmed. Drinking water or snacking also helps, gives my brain and body something else to focus on.

Breath! Take deep breaths. I try grounding myself which is focusing in the moment, your 5 senses, If I’m standing I try to sit or kneel and sometimes say what’s on my mind out loud. I also try to cry! Prevented a few attacks doing that.

The deepest sinking feeling, tight chest, the most horrible feeling of dread and deep sadness