Managing Panic Attacks: Tips and Tricks

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)

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 💕

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

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.