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Weekly Prompt #41: Are there any underlying beliefs or fears that fuel your anxiety?
by ASilentObserver
Last post
4 hours ago
...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]
A Little Reminder 🦋
by daydreammemories
Last post
Saturday
...See more
Conquering Anxiety: Panic Attacks and How to Tackle Them
by SoulfullyAButterfly
Last post
October 25th
...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.
yo I need help
by alysianna
Last post
2 days ago
...See more i need help my life is a dumptruck of evil and i have had anxiety problems way more in the past mounth then i have in a year and i dont know what to do as MOST school adults dont give a flying *** including counslers  and i had panic attacks like a lot and my *** case maneger for IEP no help [please advice me 
All Day "Fight or Flight"
by thoughtfulmomma
Last post
2 days ago
...See more So, I got some news yesterday evening, and while it was upsetting, I felt like I was in an okay place when I went to bed.  I had stayed up late (wanted to for daylight savings), and I took my prescription valium (very low dose) to help settle my mind. I played a few games in bed and fell asleep.  About 30 minutes later my body woke up to a raging, "fight or flight" panic attack.  That was probably about 2am.  I was up every hour, and I have been unable to shake it.  I've done deep breathing, I've gone for a couple of walks.  I get temporary results, but then it just comes back - sometimes even worse. I'm exhausted.  I have been dozing on the couch, but my heart starts pounding and no matter what I do, my brain just puts me back into full panic mode. What can I do to at least try and take some of the edge off of this attack.  I'm going on almost 14 hours and I'm scared and exhausted.
Very triggering vent
by quickwittedKite5386
Last post
October 13th
...See more I'm about to write about something very triggering, which is the topic of su1cid3 (I'm not su1cidal nor have su1cid4l thoughts). Just need a safe space to write about what happened to be able to ground myself. Goooosh, One of my schoolmates told us someone commit su1cid3 in one of my whatsapp school groups, aaaaaaah. That was so... And the person who wrote about that even wrote they did it... I mean whaaaaat? Whyyyyyy? Aaaaaaaaah. And this is triggering for me because a family member tried to commit su1cid3.  Oh goooooosh
Alone, Family on Vacation, Anxiety very bad
by navyShip4004
Last post
October 11th
...See more For the first time, I was unable to go on family vacation. Do to phobia and anxiety. Staying at home has been bad. Some of the worse panic attacks I have had. To the point of scrolling contacts in phone for someone to help. Just about to push the 9 for 988, and get help. I am alone. I have been alone before. Why am I so mentally fragile now?
It's been awhile
by ElyseMyers12368
Last post
September 22nd
...See more I haven't been on here for about a year. I thought I was getting better, it felt like I was. But now I'm in high school, and I believe that anxiety from all those years ago came back. In certain social situations, my chest tightens, my face gets hot, and my body shakes like I haven't eaten in hours. I don't know what to do, it feels so awful. 
I hate myself.
by selfdisciplinedMango2473
Last post
September 21st
...See more I hate at night time when my mind is constantly going and going it really doesn't be quiet. I just want it all to stop. I want to go back to cutting so i can focus on the pain of that instead of thinking of everything else. Why can't things be a little easier in life.
taking a break... idk how long....
by
Last post
August 28th
...See more @Phoenix1234theythem, @PastaIsVeryUnderrated, @AmyGrace55555, @EnigmaticCat24 taking a break idk how long, dw about me am fine. sorry... 
Anxiety - The Panic meadow
by sunnyangel3333
Last post
August 9th
...See more when i start to have meltdowns, anxiety or panic attacks, i go somewhere calming in my head, and i'd like to say it  close your eyes, and breath...  There's a meadow where the sun shines softly, and the sky is filled with the softest pink clouds. the grass sways in the wind, and there are flowers of all kinds that give off the most calming smell. There's a stream of clear water close by, it's so quiet you can hear it. If you decide to sit by the stream, you'll find yourself greeted by a furry friend, it's a little fox! his name is Benjamin. he's there to listen to you when things are overwhelming, and he'll lay with you when you need warmth.  this place is safe, away from noise, from chaos, and from pain. here you can be calm, here you can let yourself feel the grass, hear the stream and smell the flowers. This place is safe, here you are protected.  remember the meadow is always there if you need it, just take a second, close your eyes, and listen to the stream when Benji comes to say hello 💓
domestic violence
by sunflow
Last post
June 2nd
...See more Hello everyone. I really need support from someone right now. Please. If there were someone out there. I just need someone to talk to. My house is a living hell honestly. I dont feel safe in here. Got nowhere to go. Ive struggled with anxiety and depression for a long time now, but since last year Ive gotten worse. The Pandemic made me isolate more than ever. I dont feel like I have friends anymore. And my family is toxic. I love them, but from afar. Emotional abuse is constant in this environment and I feel suffocated and very badly mistreated, to the point where panic attacks are now part of my daily basis. I just feel like I would feel a little better If I could find someone to talk to. Thank you.
Bilateral stimulation
by Shellx123
Last post
March 30th
...See more If you ever feel anxious or feel like you are about to have a panic attack or are having one...plug your headphones in, YouTube bilateral stimulation music and listen. When the music plays in your right ear squeeze your right hand and when it plays in your left ear squeeze your left hand. I hope this helps 
I feel so alone and stuck.
by gentleCamp5235
Last post
February 16th
...See more Hi Friends, I'm new here. I suffer from agoraphobia and monophobia which gives me severe anxiety and panic attacks. I have trouble doing almost anything. The last time I had this problem was in 2018, I went into an Intensive Outpatient Program which worked well for me. I was good since this past summer. I still received regular therapy sessions and I was on SSRIs. The last couple of months my fears have come back, and I am really struggling. I can barely drive to the store and had to cancel multiple trips with friends and for work. I just feel really alone, and my hope is to connect with others here. It would be good to connect with others dealing with similar problems as me. Thank you.
Coping with Panic Attacks: Here Are My Top 10 Strategies
by Jem7Cups
Last post
February 1st
...See more Greetings, fellow forum members, I hope this post finds you all in good spirits. Today, I wanted to address a topic that many of us may be familiar with - panic attacks. These sudden and intense episodes can be incredibly challenging to navigate, but I want you to know that there are ways to cope and manage them effectively. Without further ado, here are my top 10 strategies for dealing with panic attacks: 1. Deep Breathing: When you feel a panic attack coming on, focus on your breath. Take slow, deep breaths in through your nose and exhale gently through your mouth. This technique helps to calm your nervous system and reduce the intensity of the attack. 2. Embrace Mindfulness: Engage in mindfulness exercises such as meditation or yoga. These practices help you stay grounded in the present moment and prevent your mind from wandering into anxious thoughts. 3. Challenge Negative Thinking: Panic attacks often stem from negative and irrational thoughts. Challenge these thoughts by questioning their validity and replacing them with more positive and realistic ones. 4. Practice Progressive Muscle Relaxation: Tense and relax each muscle group in your body, starting from your toes and working your way up to your head. This technique promotes relaxation and helps release tension. 5. Create a Soothing Environment: Surround yourself with things that bring you comfort and peace. Whether it's soft music, a cozy blanket, or a scented candle, having a calming environment can help soothe your mind during a panic attack. 6. Seek Support: Reach out to a trusted friend, family member, or therapist when you're struggling with panic attacks. Sharing your experiences and feelings can provide immense relief and support. 7. Identify and Avoid Triggers: Take note of any triggers that may contribute to your panic attacks. It could be certain situations, substances, or even specific thought patterns. Understanding your triggers can help you better manage and prevent future attacks. 8. Engage in Regular Exercise: Regular physical activity not only benefits your overall well-being but also helps reduce anxiety and stress. Find an exercise routine that you enjoy and make it a part of your daily life. 9. Prioritise Self-Care: Make self-care a priority in your life. Engage in activities that promote relaxation and self-soothing, such as taking warm baths, pursuing hobbies, or engaging in activities that bring you joy and peace. 10. Consider Professional Help: If your panic attacks persist and significantly impact your daily life, don't hesitate to seek professional help from a therapist or counsellor. They can provide you with additional strategies and personalised support.  Remember, coping with panic attacks is a unique journey for each individual. What works for one person may not work for another. Be patient with yourself and explore different techniques until you find what resonates with you. I hope you find these strategies helpful in coping with your panic attacks. If you have any other suggestions or personal experiences to share, please feel free to contribute to the discussion below. Let's support one another on our paths to better mental health. Take care, Jem7Cups

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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.)