Managing Panic Attacks: Tips and Tricks

Idk how i forgot about that one. One deep breath in through the nose to 75%, then a second one about 10%, then exhale through the mouth slowly but forcefully. Repeat.

Oh, um, Lamaze breaths!! That's what they're designed to do—calm the wildest anxiety attack ever 😳

I also have been doing guided meditations that i just find on youtube, they seem kinda funny at first but they really calm me down

deep breathing helps me a lot, breathing out longer than you breathe in. I try to focus on something else and tell myself positive things

The counting heartbeats thing makes a lotta sense. I changes the train of thought your brain is on and makes it harder to concentrate on spirals if you're doing something logical like math, bc now your brain has changed which srea is getting energy and such. It's like counting sheep to fall asleep—just stop the anxiety and overthinking.

I started carrying really sour hard candy around with me, it’s shown to rest your minds thinking.

@Charlotte2468 So glad to hear I’m not the only one who does this!! 💕

I’m very much a nester. Can’t use a weighted blanket bc of my asthma, but the next best thing is a blanket burrito and a dark room (to minimize overstimulation). Breathing exercises are such a lifesaver. Also a weird individual thing, I count my heartbeats. I have no idea when or why I started doing this. Something instinctual I guess and it’s oddly comforting.

Idrk. I just realized I’ve been having silent panic attacks recently though and I’ve had issues dealing with them. I’m sorry you’re dealing with this too but I’m glad Im not alone in this.

The Rootd app worked wonders for me when I was to the point of having panic attacks daily. It’s very easy to use, and there’s a big red button you can hit if you’re in the midst of an attack which gives you prompts to calm you down. It’s also very cute, so that helps. I’ve recommended it to multiple people I know who have had panic and anxiety issues come up.

i typically lay down or get on the ground and lay down cause i need to feel “grounded” and cold. all while in silence. i also listen to my breathing and it somehow calms me down

Weighted blanket for the win. I also have someone I love/trust hold my hand. Another awesome purchase I made was an acupressure mat. It’s nice to lay or stand on it when I feel depressed or a panic attack coming on.

EDMR treatment is also helpful for panic attacks.

:)

I started using the breathwrk app and it had really helped when I have an anxiety attack coming on. Icing my chest and weighted blankets have also helped a lot! :$

@charlotte2468 that’s interesting that you take that. I take it for my essential tremor but it doesn’t help my anxiety. Wish it did.

Yes. Weighted blanket (i have 2 of them so that i can stack them if i need it. A 12lb one and a 15lb one)

@Charlotte2468 - how did you go about getting that? Did your psychiatrist offer it, or give it by your request? Or did you have to get some other dx to be "eligible" for it's off-label use? This sounds like a terrific approach for me bc I wont take benzos or anti-psychotics. Does it get to work almost immediately?

I second the weighted blanket! I have ASMR videos that I like to turn to if I’m alone during a panic attack, they help you focus on your breathing and keep you a bit more grounded.

Celexa and klonopin has helped me . Focusing on something else when I have a panic attack.