Managing Stress and Panic Attacks Without Medication

I appreciate all your replies, this has made my day 🤗

Yes! For several years now I have been practicing mindfulness and meditation and I feel that it helps me a lot in severe panic and anxiety attacks. I have learned through these exercises methods that help me shorten the duration and intensity of the attack, as well as its prevention many times. I highly recommend it!

There's an app I used called WHAT'S UP that I try to open up if I feel a wave of anxiety coming on. It has really simple but engaging questions that try to keep you present and stop the worry from spiraling out. Also, I just learned about putting an orange in the freezer. If you feel panic coming on go grab it. It's basically all the 5 sense so will keep you in the room

So, there’s box breathing and I’d suggest closing your eyes and focusing only on your breathing, and saying a mantra in your head(it can even be something silly). I also like to have something like an object or place in mind to focus on if the mantra doesn’t work. There’s a 54321 method as well. 5 objects in a room, 4 sounds, 3 feelings, 2 smells, and one taste. Which can be done on a light walk. If none of these work, tell someone and learn your triggers. It really does help, and know that these will pass, and we’re here for you. 💕

I’ve actually never heard of box breathing, I’ll have to try that. I’ve heard about the sucking on ice cubes thing, I’ve heard it works wonders Thank you so much for your reply!

You’ve probably heard of box breathing already, but it really does help me a lot. Inhale thru nose for 2-4 sec, hold for same amt of time, exhale thru mouth for same amt of time, pause for same amt of time. People usually recommend 4 seconds but 3 feels more comfortable for my lungs! It’s just important to keep the time gaps equal. Otherwise, tactile touch helps to ground me a lot. One thing that did wonders for me once was sitting on the ground running my hand through gravel. Sensory boxes and bags of rice could accomplish similar things. Another thing that can help me is stickin an ice cube in my mouth and suckin on it. There’s science behind why it works about how like it causes an uptake in saliva creation which triggers the fuckin-relax-nervous-system and whatever but I only remember it vaguely