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Conquering Anxiety: Panic Attacks and How to Tackle Them
by SoulfullyAButterfly
Last post
 22 hours ago
...See more Hey everyone, I’m excited to join the Conquering Anxiety series with a discussion on panic attacks. These attacks can be scary and feel overwhelming, but there are ways to manage them. What is a Panic Attack? A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. Physical symptoms like shortness of breath, chest tightness, heart palpitations, dizziness, or numbness can accompany it. These symptoms can be really frightening, but it's important to remember that they're not dangerous and will pass. How are Panic Attacks Different from Anxiety? Anxiety is a general feeling of worry or unease, often about future events. Panic attacks, on the other hand, are sudden and intense episodes of fear that come on strong and fast. People with anxiety disorders may experience panic attacks, but not everyone who has a panic attack has an anxiety disorder. Strategies for Managing Panic Attacks In the Moment: * Deep Breathing: Shallow breathing is common during panic attacks, but deep, slow breaths from your belly can help slow your heart rate and calm your body. Try inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. * Focus on Your Senses: Ground yourself in the present moment by focusing on what you see, hear, smell, taste, or touch. Notice five blue things in the room, count the sounds you can hear, or sip some cool water and describe the taste. * Positive Self-Talk: Remind yourself that this is a panic attack, it's temporary, and you'll get through it. Some people enjoy writing their own affirmations in advance. * Relaxation Techniques: Progressive muscle relaxation involves tensing and releasing different muscle groups, which can help ease tension. Practicing PMR regularly during calm periods can be very helpful for managing general anxiety and reducing muscle tension. This lower baseline tension can make you less susceptible to panic attacks. It is not recommended that you practice/apply PMR during periods of panic attacks or long-term anxiety as the body is already in a heightened state of arousal/tension during such states. General Strategies: * Learn Your Triggers: Identifying situations or thoughts that trigger your panic attacks can help you avoid them or prepare for them. A panic attack journal can help you look for common patterns that may be triggering. Some common triggers are stressful situations, social situations, or negative thoughts. * Challenge Negative Thoughts: When anxious thoughts arise, challenge them with evidence-based reasoning. For example, if you're worried about passing out in public, remind yourself that panic attacks, while uncomfortable, are not dangerous. Try evaluating the evidence that supports and is against the thoughts you are having. * Seek professional help: A therapist can teach you coping mechanisms and help you understand your anxiety. Actionable Activities: * Create a "Calm Kit": Assemble a collection of items that help you feel grounded and relaxed during a panic attack. This could include calming scents like lavender, a stress ball, pictures of loved ones, or a playlist of soothing music. Having this kit readily available can be a helpful reminder that you have tools to manage your anxiety. * Practice Visualization: Imagine yourself in a calm and peaceful place during times of low anxiety. This can create a mental refuge during a panic attack. * Develop Your Personal Panic Attack Plan: Personalize what you will do during a panic attack according to your needs. Discussion Questions: Members: 1. What are some of your experiences with panic attacks? 2. What coping mechanisms have worked well for you? Listeners: 1. Are there any resources you'd recommend for people who struggle with panic attacks? 2. How can you best support someone who is dealing with a panic attack? Remember, you're not alone in this. There is help available, and you can learn to manage your panic attacks.  This post is part of the Conquering Anxiety series, you can find all posts of the series here.  [https://www.7cups.com/forum/community/CommunitySpace_2590/ConqueringAnxietyMasterpostOngoingSeries_327724/] You can join or leave the tag list here. [https://docs.google.com/forms/d/e/1FAIpQLSe4lpVXC3O_M5IFg4EGkFVJ5y3rj9re7Wq4bOhaVIGOvcRpAw/viewform] @exuberantBlackberry9105 @unassumingEyes @WeEarth @CordialDancer @YourCaringConfidant @daydreammemories @yellowPineapple3652 @BaklavaBaby @CalmRosebud @Gettingbettertoday @GregariousSky @mytwistedsoul @sincereZebra2546 @pamharley003 @Sugarapplefairy5 @orangish @NovaIsNB @Blahblah1805 @KateDoskocilova Note: We are looking for people who have worked on their anxiety management (progress counts, it's okay if your anxiety is not all the way managed yet) who are willing to share their experience to help others. Please message @Hope [https://www.7cups.com/@Hope]directly to contribute to a post in the series.
Emmur profile picture
Join The Anxiety Support Taglist!
by Emmur
Last post
 Thursday
...See more This thread lets us update our Tag List through an automated system. This Tag List is used to send you a notification when a new Check-In or Event thread is posted. To add yourself to this taglist, press the "Post to Thread" button at the very bottom of this page, and write inside the box the exact words: Please add me Then click the "Post" button at the bottom. To remove yourself from this taglist, press the Post to Thread button and write the exact words: Please remove me Then click "Post" Updated by @tommy - 16 Dec 2023 @daydreammemories - 20 Feb 2025 @0hMakayla @22butterflies @3Rabbits @42Matt42The564Listener @4DarkSouls @95969 @Aamberr410 @AbbyHarris1976 @acesarrow @adaptablePomegranate1115 @AddictedTealover98 @Adeline12345 @Admirablerainbow2825 @adorableFern7820 @agreeableCoconut5361 @agreeableSquare9389 @agreeableTangerine2563 @agreeableWillow7545 @Ahava1205 @Aireal2034 @Akunin11 @AllisonPena @alyssakate346 @allyswift @ALove3 @AlwaysAnxious1998 @AlwaysForYou197 @ambitiousNorth1459 @AmeliaPond4578 @AmeneH @amiablePal9825 @AmyGrace55555 @Amyrachelle08 @Aniconic @AnisneyRobin @Annabanana1014 @annedromeda844 @anonymous1628 @Anrai @AnxietyAt40 @Anxiousbean2310 @AnxiousPana @Apeatrice @Apollorosedove @arrowway0812 @ArtDraw27 @Ashcash10 @Ashleeta777 @Assirac08 @AstronomySkies @AutiBoy @AverageAbigail @axlyxx27 @AzureWinter @B00nasaurusr3x 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ASilentObserver profile picture
Weekly Prompt #41: Are there any underlying beliefs or fears that fuel your anxiety?
by ASilentObserver
Last post
 Thursday
...See more Hello all and welcome back to another discussion,  A couple of weeks ago, we discussed what kind of behaviors anxiety has caused you to engage in. [https://www.7cups.com/forum/anxiety/General_2428/WeeklyPrompt40Whatkindofbehaviorsdoyouthinkanxietyhascausedyoutoengagein_336332/] Thank you to all who participated and shared your thoughts with us. I appreciate you all. I hope all who may read it find it relatable, too. If anyone hasn't shared them yet, please share them here [https://www.7cups.com/forum/anxiety/General_2428/WeeklyPrompt40Whatkindofbehaviorsdoyouthinkanxietyhascausedyoutoengagein_336332/], and I look forward to reading and discussing them with you.  This week's prompt:  Are there any underlying beliefs or fears that fuel your anxiety? There are often underlying beliefs and fears that fuel anxiety and these can be categorized into a few key areas like core beliefs, fears, negative thinking patterns, etc. Let's start to discuss and share these behaviors and I look forward to hearing your thoughts and experiences. Did you join us in the Anxiety Support Chat? It is available every Wednesday for the entire day. [https://www.7cups.com/connect/groupChatrooms.php]
Smaze profile picture
F
by Smaze
Last post
 2 hours ago
...See more I have so much going on and I don't know who to tell bcz telling Ai sucks bcz of he repeat answers and I don't have any person physically who I can tell and on internet I just don't want to like on *** and threads bcz it all manipulation I guess and embarrassing but I don't have much friends or I don't trust them or any human or even If I did at a time I am so messed up that I don't know how to know so I just feel like a hard person to even talk to bcz idk it's too much to take at least that's what it feels like and it is also hard when u don't like taking sympathy bcz it's fake or just I don't like it *** its so messing Smaze..
PreciousReflection profile picture
Dating
by PreciousReflection
Last post
 9 hours ago
...See more I am supposed to go on a date this evening and have some anxiety about this. What if she doesn't like me? What if I don't like her? How can I avoid awkward pauses in conversation? Do I try to kiss her on the first date? It all increases my anxiety level since I have not dated in a very long time. Does anyone have any suggestions or could share ways that you got through situations like this? Thanks, -Reflection
Hope profile picture
Conquering Worry: Rest Before You Get Tired
by Hope
Last post
 13 hours ago
...See more Hi everyone! I hope you’re doing well. Today, let’s explore a key insight from Dale Carnegie’s How to Stop Worrying and Start Living: Rest before you get tired. Instead of pushing ourselves to exhaustion, taking proactive breaks helps maintain energy, focus, and productivity. This idea aligns with the principle that preventing fatigue is easier than recovering from it. Before we dive into the topic! Just a refresher that this post is part of the Conquering Worry series, if you participate in the series right now and complete all tasks you can avail the certificate when the series completes. You must submit the pre assessment form before joining the series!  🗒️Complete the pre-assesment here [https://docs.google.com/forms/d/e/1FAIpQLScdwMd5e8mFrJQuO8fURojaivo6bSSHvPazQLzSlRcWqsY_PQ/viewform] (First step towards joining the series) Why It Matters Waiting until we’re completely drained can lead to stress, anxiety, and poor decision-making. Fatigue makes tasks feel overwhelming and reduces mental clarity. However, when we pace ourselves and rest early, we maintain focus, avoid burnout, and approach challenges with a clearer mind. This technique is particularly useful for stress caused by overexertion, cognitive overload, and the pressure to always be productive. Here are a few ways it helps: * Decision Fatigue – Reduces mental strain from constant decision-making. * Productivity Anxiety – Prevents burnout from the urge to be constantly busy. * Overcommitment – Helps manage workload without exhaustion. * Physical & Mental Strain – Maintains resilience by preventing total depletion. * Overwhelm from Big Tasks – Encourages breaking work into smaller, manageable steps. While this technique won’t eliminate stress from external uncertainty (e.g., waiting for results), it prevents self-imposed pressure from making things worse. How to Implement It * Recognize Early Signs of Fatigue – Pay attention to when your energy starts dipping. * Schedule Intentional Breaks – A short pause can refresh your mind and keep you productive. * Reframe Rest as a Strategy – Slowing down isn’t laziness—it’s a way to stay consistent and effective. * A helpful quote to remember: Go slow to go fast. Slowing down strategically can actually accelerate long-term progress. Here ie how going slow/going fast can contrast in outcomes.  * Fitness * Pacing Yourself: Mark builds strength gradually with consistent workouts and rest days, avoiding burnout and injury. * Overexertion: Tom trains intensely every day without rest. He sees quick progress but burns out and risks setbacks. * Cleaning & Organization * Pacing Yourself: Anna tidies up a little each day, preventing overwhelming messes. * Overexertion: Sarah lets clutter build up, then spends an entire day cleaning, leading to stress and exhaustion. 💡Task for the Week * Step 1: Identify Your Goal * Pick a goal you’re actively working on, this could be related to fitness, finances, personal growth, or relationships. * Step 2: Answer These Questions * How long will it realistically take to achieve this goal? If unsure, look up general timelines (e.g., how long it takes to build a habit, save a certain amount of money, or improve a skill). * What is the one task that will create the most impact? Apply the 80/20 rule, which 20% of your effort will drive 80% of your results? (e.g., strength training for fitness, budgeting for financial stability, active listening for better relationships). * How will you rest before getting tired while doing this task? Pick a specific way to recharge before hitting exhaustion (e.g., stretching between workouts, taking short walks between deep work sessions, setting social boundaries to avoid burnout). Share with us after doing this exercise! Here is what it can look like to complete the task * Goal: Deep clean the house before Eid * Time: 2 weeks * Task: Delegation, delegating small tasks to different members of the household * Rest: I will only do a small portion of additional cleaning every day (like cleaning the kitchen floor one day). I will not tackle anything additional same day.  ------------------------- This post is part of the Conquering Worry series, you can find all posts of the series here.  [https://www.7cups.com/forum/community/CommunitySpace_2590/MasterpostConqueringWorryOngoingSeriesCertificateAvailable_344231/]
NoobLife profile picture
Saturday 22/02/2025 4:24PM
by NoobLife
Last post
 13 hours ago
...See more These eyes are dry, Oh Lord, for they can not cry, There are burning scars in my heart, still unhealed
Jem7Cups profile picture
4 Self-Care Tips for How to Deal with Anxiety
by Jem7Cups
Last post
 14 hours ago
...See more Anxiety disorders are the most common type of mental illness in the United States, affecting 40 million adults each year. Yet only 36.9 percent of people living with anxiety disorders receive treatment. The good news? In addition to seeking professional treatment, there are self-care tools you can use daily to manage symptoms of anxiety. Learn how to deal with anxiety using these four self-care tips: - Relaxation training. Methodically tensing and relaxing certain muscle groups can help you voluntarily relax when anxiety is running high. Start at your toes and work your way up through your body to help prompt a state of relaxation. Relaxation training. Methodically tensing and relaxing certain muscle groups can help you voluntarily relax when anxiety is running high. Start at your toes and work your way up through your body to help prompt a state of relaxation. - Exercise. Getting up and moving for at least 30 minutes a day (think walking, jogging or lifting weights) may help mitigate some symptoms of anxiety when they arise, or can help prevent anxiety before it starts. - Self-help books based on cognitive behavioural therapy. According to the National Institutes of Health, Cognitive behavioural therapy (CBT) has been shown to be effective for a wide variety of mental health disorders, including anxiety disorders. CBT has also been associated with improvements in quality of life in anxiety patients. Self-help books using theories of CBT can help you work through periods of heightened anxiety. Feeling Good: The New Mood Therapy is just one example of a book based on CBT that has been found effective in trials. - Meditation. Learning to clear your mind through meditation can be a great tool to alleviate anxiety and stay present. Focusing on your breath and body sensations, and non-judgmentally evaluating your thoughts as they enter your mind, have been proven to reduce anxiety. Knowing what tools are available is a good first step when it comes to dealing with anxiety, or helping someone in your life work through theirs 🙏🏻❤️ Source: Mental Health First Aid Jem 🌼 (Anxiety & Depression forum supporter)
aalexana12 profile picture
panic attack vs anxiety attack
by aalexana12
Last post
 14 hours ago
...See more I get panic attacks a couple of times a month but i find that my anxiety is harder to deal with. Sometimes it feels like i am so close to having a panic attack but I don't quite tip over the edge. I know panic attacks are horrible but sometimes i feel like i would prefer it to an anxiety attack just to be able to get all of the emotions out. Again, i suffer from both so i am not trying to suggest that either is preferable or tolerable at the very least but does anyone else have a similar kind of experience with this?
AffectionateRose8425 profile picture
Long ass vent
by AffectionateRose8425
Last post
 15 hours ago
...See more I don’t know what to do. I’m scared and I’m sad and I’m anxious and paranoid. I’m scared that I have cancer, I’m scared I might do something bad to me, I’m scared I’m gonna fail my classes this term and be sent to a continuation school or something, I’m scared that I’m overdramatizing how I feel again. The other day my dad took me to the doctors to see what was wrong with me, I was overdramatizing and started to hyperventilate and although I really was sick, just a stomach bug or something, it made me feel really bad and sad. I don’t know if I just want some attention. I don’t want to want attention. I thought about talking to my teacher today when it was the end of class so I could see about getting some help because I feel so bad but I chickened out because I started to tear up. I don’t know what to do or if I should do anything. I tried calling my cousin but she didn’t answer and she’s the only person I feel like I can talk to. I tried calling my mom but she didn’t answer either and she’s likely in the hospital right now because she went to the doctors today because of Pancreatic issues again. I feel bad because I’m not worried about her as much as I am me, I don’t have a good relationship with her. I want to have a normal mother-child relationship with her. I don’t know if I should even get help. I don’t want to be selfish anymore. I wish I could just be good. A good person with good thoughts who does good stuff for people and has normal feelings and normal relationships with people and things I want to have good grades I want to stop taking I want to stop using up money I want to go away and disappear and stop causing so much trouble for my dad. I love my little sisters so so so much and I want to be a good sister but I’m lazy and inconsiderate and I don’t care about them as much as I care about me and they deserve so so so much better than me. I realized a little while ago that I was in a bad situation, not abusive or neglectful, not enough bad to call CPS or anything. Just that mom and dad might be manipulating me and I don’t know who to listen to anymore. At first I listened to my dad because my relationship with him is better but with everything that my mom says about him it makes me wonder and now I feel like I cannot trust either of them. They are not together anymore but we have to live together due to unfortunate circumstances and money stuff. I don’t like either of them right now and I want these feelings to go away and I don’t want to be ungrateful because they both do so so much for me and all I do is take from them and I wish I could just disappear without causing any grief or trouble. Be a ghost and be invisible. I’m gonna end up just like the rest of my *** up family members. I don’t know what to do. I want to talk to someone but at the same time I just want to stop and stop and stop and stop and stop and stop and I have lived a good life. There is nothing that could have made me the way I am. I have no trauma. I have no bad experiences except for my mom and dad fighting and repeatedly splitting up and my dad yelling at me and mom yelling at me and being called names a lot and I know I’m listing a lot of bad but it’s really not that bad. Mom and Dad have given me everything, they spoil me even though they don’t really have the money for it, I have a good life and a privileged life but I’m bad. My grades, my thoughts, my actions, my morals, my words, they’re all bad. My *** up little brain can’t even do its *** job like everyone’s brains do and there are so many other people who have it so so much worse than me and are doing better than me. Not to say that just because my hurt is small doesn’t mean that it is invalid or non-existent, I’m just suffering more than I should be with how my life is. It’s just hormones probably, I’m female, I’m a cancer, I’m nearing the end of my menstruation which probably contributes to bad emotions. Still, I want these feelings to go away. I don’t know how to remove them. But writing out my thoughts is helping. So I’m gonna write some more. I know that I’m not conventionally attractive but I like the way I look despite knowing that others don’t like how I look. I thought I was okay with myself, but then I go to school I see pretty girls with pretty bodies and pretty voices, they have boyfriends. People that they can give love to. And that makes me jealous and sad. Sad jealous, not angry covetous jealous. I say that I don’t need romantic relationships but I realize that I want one, I want a girlfriend, someone that I can pour all of my love into because I have so much of it to give, too much and I do not know what to do with it. But I barely even have friends, I have maybe one friend and I hardly talk to him. I wish I looked like other girls, I wish I looked pretty even if I didn’t look like myself, because I feel unwanted and I feel like I’m alien. I know I shouldn’t care what others think but it’s starting to hurt because I realized just a few weeks ago that I was wasting my life, my teen life. Teenage years are years you are supposed to do things, have girlfriends and friends and go to dances and school events. I don’t do anything. I want to make friends. I want to have a girlfriend. I want to be accepted too, and having a girlfriend would make it hard. My mom is homophobic, she says she will support me whatever I do but she is adamant that I am not Bisexual, Lesbian, Trans, any sort of Lgbtq+ person. My dad would be more accepting but he would also be happier if I was straight. I don’t think I like men. I feel bad about it, mostly because I’m supposed to be Christian and I know that homosexuality is sinning. And I also feel bad about not believing in god as much as I am supposed to. If you have read all of this I wanna say thank you, you don’t have to reply, obviously. But knowing that someone has seen my hurting makes it feel a little better. To anyone that is reading this and is hurting, please please please please please stay safe, love yourself even if you do not think you deserve it, take care of yourself. Stay alive and stay healthy, go eat your favorite food or hang out with your family and friends, be happy, please.🩵
Judecat42 profile picture
Beta Blockers and Anxiety
by Judecat42
Last post
 18 hours ago
...See more Hi everyone, So I have taken propranolol as needed for anxiety off and on for a couple years and it's worked fairly well for me (this is in addition to regular 75 mg daily of sertraline). Last month, however, my doctor put me on metropolol because my blood pressure was up...100 mg at first but the cardiologist knocked it down to 25. Even at that dose the side effects of dizziness, weakness, palpitations and chest tightness were intolerable. I got off that and went back to propranolol ...3 20 mg a day (similar to what I used to take). Only now I'm still experiencing the dizziness and fatigue and my anxiety is up. I have an appointment for a heart monitor next week and I'm nervous about what they're going to find. I'm also nervous about the meds. Anyone else take beta blockers? Like.i said, I never had a problem with propranolol before and it worked OK but now not so much. Argh.
Sophia0Martinez profile picture
Seeking Advice on Managing Anxiety
by Sophia0Martinez
Last post
 18 hours ago
...See more Hi everyone, I’ve been struggling with anxiety for a while now, and it’s starting to affect my day-to-day life more than I’d like. I’ve tried a few different things to manage it—deep breathing, journaling, and listening to calming music—but some days it still feels overwhelming. I’m wondering if anyone here has experienced something similar and found any techniques or resources that helped them? Whether it’s therapy, self-care practices, or just mental strategies, I’d really appreciate any suggestions or advice.
Hope profile picture
Conquering Worry: Cultivating Gratitude
by Hope
Last post
 18 hours ago
...See more Hi everyone! It is time for a new post in the series. This week, we are covering gratitude! A simple yet powerful tool for conquering worry. Worry thrives when we focus on what we lack, but it loses its grip when we recognize the blessings we already have. Carnegie reminds us that we often take our daily joys for granted, while allowing small troubles to dominate our thoughts. Here’s the formula: Shift your focus from what you lack to what you already have. “Count your blessings, not your troubles!” So this post is inspired by the book and a blend of both Carnegie’s ideas and practical ways to cultivate gratitude. Practicing gratitude isn’t just about feeling thankful; it’s about actively changing the way we approach life. When we appreciate what we have, worry naturally takes a backseat. Most of us have experienced this: we were caught up in worry, but then something reminded us of how blessed/favored we truly are. Maybe you were stressed about a deadline but received a kind word from a friend that made you pause. Or perhaps you were feeling anxious about the future and then remembered a past challenge you overcame, making you realize how far you’ve come. Why Gratitude Works Because human being naturally have a negativity bias. We are far more prone to focus on what is lacking/missing wrong than appreciate all the things that are right. Think about your day to day thoughts, how often do you naturally focus on what you have? How often do you think about the things you want? More often than not, the longing for more overpowers our gratitude for what we have.  The stoics had a bit of strong approach to tackle this bias. Negative visualization is a Stoic practice that helps cultivate gratitude by imagining the loss of what we already have. Instead of taking things for granted, we mentally picture life without them, our loved ones, health, home, or even simple daily comforts. This technique shifts our perspective, making us more appreciative of the present. For example, if you’re feeling frustrated with a friend, take a moment to imagine life without them. Suddenly, their quirks may seem minor compared to their presence in your life. Of course not everyone would feel comfortable using this and you may not wish to imagine big losses but it is a helpful thing to gain some fresh perspective.  I personally believe that gratitude is a skill rather than a trait. It requires effort to remain grateful. It requires doing activities/exercises to focus on the bright side.  What Gratitude Is Not! It’s important to understand that gratitude isn’t about ignoring problems or forcing toxic positivity. ❌ Pretending hardships don’t exist ❌ Ignoring real issues that need to be addressed ❌ Comparing your struggles to others to dismiss your own feelings Instead, gratitude is about balancing perspective, recognizing both challenges and blessings. It’s about making space for appreciation, even in difficult times. Essentially it is a way to avoid black and white thinking and many such cognitive distortions and focus our efforts elsewhere. The reality is there are a lot of points in life, some small and some big where we become frustrated and at times upset. It helps to have a different perspective. Stuck at a red light? You can get upset or you can be grateful that you did not get this stop when you were late, or that this is a chance to take some deep breaths.  The whole concept of gratitude reminds me of this quote  “Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and freedom.” —Viktor Frankl Gratitude helps us * Appreciate what we already have: It is human tendency to take forgranted what you have. Perhaps you longed to get into a university and now you are stressed with the work load and have forgotten how huge this opportunity is for you * Enjoy things before they run their course: Change is constant, every moment passes, relationship changes and things come to an end. How amazing it is to appreciate something before it is gone.  * Improve mood: People who practice gratitude consistently tend to be happier/more content in life.  * Helps avoid comparison: When you are grateful for what you have, it helps avoid envy and fear of being left out.  The key focus of this post, as with most workshop series posts, is the task outlined below. I cannot stress enough how important it is to complete it fully. To ensure accountability, I will be asking you to submit your responses at the end of the series. So be sure to note it down somewhere where you can access them later.  🔦 Task of the Week: Three Good Things Exercise The task of the week comes highly recommended from our Therapy Director, @LisaMeighanMScGMBPsS, she gets the credit for binging this brilliant exercise to us!  For the next 7 days, record three good things each day and why they went well. You can use your phone if that’s easier for you. How to complete the exercise: Part 1: Each day, write down three things that went well and explain why. * These can be small or big events (e.g., "My partner made coffee today" or "I passed my driving test"). * Focus on writing a physical record rather than doing this mentally. Part 2: For each thing, answer: * What happened? * How did it make me feel? * How do I feel about it now? If negative thoughts come up, that’s okay! Just redirect yourself back to the task and keep going. You can complete the task for today and share it with us. Then at your own time, complete for a minimum 6 more days and record it somewhere you can access it.  ------------------------- This post is part of the Conquering Worry series, you can find all posts of the series here.  [https://www.7cups.com/forum/community/CommunitySpace_2590/MasterpostConqueringWorryOngoingSeriesCertificateAvailable_344231/]
kp4rra profile picture
Travel Anxiety
by kp4rra
Last post
 22 hours ago
...See more I am traveling out of state to visit with family for Easter and I feel so out of sorts. All I can think about is what ifs. What if I have a panic attack and they think i’m crazy, what if my anxiety gets so bad I can’t act normal? Anyone have tips for travel anxiety?
SoulfullyAButterfly profile picture
Conquering Anxiety: Panic Attacks and How to Tackle Them
by SoulfullyAButterfly
Last post
 22 hours ago
...See more Hey everyone, I’m excited to join the Conquering Anxiety series with a discussion on panic attacks. These attacks can be scary and feel overwhelming, but there are ways to manage them. What is a Panic Attack? A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. Physical symptoms like shortness of breath, chest tightness, heart palpitations, dizziness, or numbness can accompany it. These symptoms can be really frightening, but it's important to remember that they're not dangerous and will pass. How are Panic Attacks Different from Anxiety? Anxiety is a general feeling of worry or unease, often about future events. Panic attacks, on the other hand, are sudden and intense episodes of fear that come on strong and fast. People with anxiety disorders may experience panic attacks, but not everyone who has a panic attack has an anxiety disorder. Strategies for Managing Panic Attacks In the Moment: * Deep Breathing: Shallow breathing is common during panic attacks, but deep, slow breaths from your belly can help slow your heart rate and calm your body. Try inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. * Focus on Your Senses: Ground yourself in the present moment by focusing on what you see, hear, smell, taste, or touch. Notice five blue things in the room, count the sounds you can hear, or sip some cool water and describe the taste. * Positive Self-Talk: Remind yourself that this is a panic attack, it's temporary, and you'll get through it. Some people enjoy writing their own affirmations in advance. * Relaxation Techniques: Progressive muscle relaxation involves tensing and releasing different muscle groups, which can help ease tension. Practicing PMR regularly during calm periods can be very helpful for managing general anxiety and reducing muscle tension. This lower baseline tension can make you less susceptible to panic attacks. It is not recommended that you practice/apply PMR during periods of panic attacks or long-term anxiety as the body is already in a heightened state of arousal/tension during such states. General Strategies: * Learn Your Triggers: Identifying situations or thoughts that trigger your panic attacks can help you avoid them or prepare for them. A panic attack journal can help you look for common patterns that may be triggering. Some common triggers are stressful situations, social situations, or negative thoughts. * Challenge Negative Thoughts: When anxious thoughts arise, challenge them with evidence-based reasoning. For example, if you're worried about passing out in public, remind yourself that panic attacks, while uncomfortable, are not dangerous. Try evaluating the evidence that supports and is against the thoughts you are having. * Seek professional help: A therapist can teach you coping mechanisms and help you understand your anxiety. Actionable Activities: * Create a "Calm Kit": Assemble a collection of items that help you feel grounded and relaxed during a panic attack. This could include calming scents like lavender, a stress ball, pictures of loved ones, or a playlist of soothing music. Having this kit readily available can be a helpful reminder that you have tools to manage your anxiety. * Practice Visualization: Imagine yourself in a calm and peaceful place during times of low anxiety. This can create a mental refuge during a panic attack. * Develop Your Personal Panic Attack Plan: Personalize what you will do during a panic attack according to your needs. Discussion Questions: Members: 1. What are some of your experiences with panic attacks? 2. What coping mechanisms have worked well for you? Listeners: 1. Are there any resources you'd recommend for people who struggle with panic attacks? 2. How can you best support someone who is dealing with a panic attack? Remember, you're not alone in this. There is help available, and you can learn to manage your panic attacks.  This post is part of the Conquering Anxiety series, you can find all posts of the series here.  [https://www.7cups.com/forum/community/CommunitySpace_2590/ConqueringAnxietyMasterpostOngoingSeries_327724/] You can join or leave the tag list here. [https://docs.google.com/forms/d/e/1FAIpQLSe4lpVXC3O_M5IFg4EGkFVJ5y3rj9re7Wq4bOhaVIGOvcRpAw/viewform] @exuberantBlackberry9105 @unassumingEyes @WeEarth @CordialDancer @YourCaringConfidant @daydreammemories @yellowPineapple3652 @BaklavaBaby @CalmRosebud @Gettingbettertoday @GregariousSky @mytwistedsoul @sincereZebra2546 @pamharley003 @Sugarapplefairy5 @orangish @NovaIsNB @Blahblah1805 @KateDoskocilova Note: We are looking for people who have worked on their anxiety management (progress counts, it's okay if your anxiety is not all the way managed yet) who are willing to share their experience to help others. Please message @Hope [https://www.7cups.com/@Hope]directly to contribute to a post in the series.

The 7 Cups Anxiety Support Community is here to ease the pain of living with anxiety. Here you will find connection, love, understanding, and support. New to the Anxiety Support Community? We want to get to know you! Introduce yourself here!

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Community Resources

Anxiety

Coping with Anxiety Growth Path by Cheery Mango

Anxiety Growth Path by Izzy

Relaxing and calming Guided Visualizations by prestigious professionals, compiled by 7 Cups

Tips to Cope with a Panic Attack

(Resources for recognizing a panic attack and coping with a panic attack)

Some relaxing gifs to help you calm down! 

(Take a look at these gifs/follow their instructions to help you calm down and relax in the event of a panic/anxiety attack.)