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Conquering Anxiety: Panic Attacks and How to Tackle Them
by SoulfullyAButterfly
Last post
1 day 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.
Weekly Prompt #41: Are there any underlying beliefs or fears that fuel your anxiety?
by ASilentObserver
Last post
Sunday
...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]
Reminder✨️🌌
by daydreammemories
Last post
December 4th
...See more
Grief and Anxiety 🖤
by daydreammemories
Last post
10 hours ago
...See more The pain of losing someone you love isn't a weakness. It's a sign of how deeply you can care. Grief happens when love has nowhere else to go. It's the heart's way of remembering. Of holding on to connection, even after someone is gone.  It's messy, it's real, it's human. It's not about getting over the loss quickly, that's not how love works. It's about understanding that missing someone means you love them completely.  Real healing isn't about forgetting, it's about carrying their memory with you. Letting the love stay alive in a different way. It's about creating space for your feelings, understanding that sadness and love live side by side. We all experience loss differently. We all grieve in our own way and that's okay! We aren't broken by our pain. We are shaped by how deeply we can love. :) When was the last time you experienced grief, and how did it affect you?
Cherry here. Nice to met ya. So it's another night of hyper indulged insomnia.
by loyalCherry3385
Last post
16 hours ago
...See more Idon't know what to do but my anxieties are getting a little better if I noise cancel with earphones and music. A little relaxing here and there after being burnt out for three weeks completely fine until I pulled a shoulder muscle or nerve on right side. Could use some words of encouragement to go to sleep or some empathic company to keep going through until tomorrow.
Conquering Anxiety: Introduction to Anxiety and its impact on life
by Hope
Last post
17 hours ago
...See more Hi everyone! I hope you are doing well. It is time for our very first post in the Conquering Anxiety series. This is an introductory post. For most people who deal with anxiety, you likely do not need an introduction therefore we are only briefly talking about this topic.  What is anxiety?  NHS UK defines anxiety is a feeling of unease, such as worry or fear, that can be mild or severe. It is normal to feel anxious from time to time such as before an exam. However it is an issue when your anxiety starts to hinder you from living your life. When you do not show up to your exams because you are anxious, when you no longer want to meet people because of how anxious you feel etc.  Why does anxiety exist? Because it is helpful in reasonable situations, it protects us from immediate dangers. Usually it encourages flight or fight state where you either wish to fight the situation or flee to save yourself from the immediate danger. Duke University professor Mark Leary put it, “A deer may be startled by a loud noise and take off through the forest, but as soon as the threat is gone, the deer immediately calms down and starts grazing. And it doesn’t appear to be tied in knots the way that many people are.” The challenge for most of us is that the stressors are usually not immediate and even if they are the solutions are not as simple as the deer’s example. When we start to feel anxious about things that are out of our control or are way in the future, so often that it disturbs our life, then we need to put a stop to it.  When your anxiety stops you from living your life or disturbs your routine where you go out of your way to avoid certain things and do other things to avoid worsening anxiety then it is worth checking with a professional about the possibility of an anxiety disorder.  What areas of life can be impacted by anxiety? We are specifically talking about the kind of anxiety experienced by someone who has an anxiety disorder. You will have heard of many different ways anxiety impacts but lets look at some broad common experiences.  * Physical sensations like stomach aches, fast beating heart, excessive sweating, and feeling hot or cold.  * Experiencing worry, excessive stress, and ruminating over things (rumination is obsessive thinking about an idea, situation, or choice especially when it interferes with normal mental functioning) * In social life, people can withdraw from social situations to avoid heightened anxiety.  * Relationships, if you are often on edge and experiencing anxiety, the disturbance it causes can impact your relationships.  * Work and study, you may do poorly on work and/or study.  Almost everything can be impacted but it can vary from person to person, therefore we have a wide list of anxiety disorders.  What are some common Anxiety disorders? People often talk about anxiety in general but this is an umbrella term and there are quite a few categories of anxiety.  * Generalized Anxiety Disorder (Perhaps the most common one and the one people think about when we say anxiety).  * Panic Disorder (panic attacks being the main reoccurring symptom) * Social Anxiety (Trouble socializing) * Obsessive Compulsive Disorder (Often misrepresented in media, compulsions are one of the main symptoms of the disorder) * Phobia-related (The list is extensive but the underlying factor is the inability to continue with daily life because you are terrified of X or Y) It is important to understand that labels are only as helpful as the help they lead to. To some, it can feel validating to receive a label and for others it may be devastating. It is best to leave the assignment of such labels upto a qualified professional. If you feel like you have an anxiety disorder, please reach out to a trained professional.  This series will tackle anxiety in general, the principles can help people across any anxiety disorder as anxiety is the main factor in all of these disorders, just the specific focus of it tends to differ.  Questions for you. Please note you note you need to answer these questions to be eligible for the certificate at the end of the series.  * When did first notice anxiety disrupting your day to day life? * If you could do one thing without feeling anxious, what would you pick? The above questions require talking about personal experiences which is not possible on a listener account, listeners, you can instead tell us about your key takeaways from this post. Further Reading What is anxiety? [https://www.nhs.uk/mental-health/conditions/generalised-anxiety-disorder/overview/] The Evolution of Anxiety: Why We Worry and What to Do About It [https://jamesclear.com/evolution-of-anxiety] ------------------------- 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/]
I hate group projects
by coolpeoplez
Last post
1 day ago
...See more next week the day I leave for a trip we are starting as new group project in school and I don't want to fall behind and not have any say in what we are doing and every time I think about it I want to cry.
I am having panic attacks. I'm scared. How can I stop it. How can I be secure. How can I be sure everything about us is going to be all fine.
by Mokuro
Last post
1 day ago
...See more I have been stressed recently with my relationship and it's mostly because of my overthinking. We're doing long distance right now and it's been hard, I have been overthinking about small stuff or get's frustrated about small stuff like, him forgetting to call etc. and I always open up about my feelings and how I'm hurt, and our main problem now is him showing and being less affectionate towards me because he's really busy with university and his work, and sometimes I feel that he just don't bother making an effort with me, which is I know is not the case and he reassured me about it but I can't help but overthink. We had the peak talk just the other day, cause I really wanted to stop the negative stuff that I was feeling and to like try to completely stuff about me pointing out about it even though we already had muktiple talks. At the end of the conversation we told each other how we still love each other very much and he still sees the future with me and doesn't want to lose me and talked about the improvements we should do, "but" from now on he would like to see in the following weeks if we can work it out, and now I am so scared and I've been feeling anxious about how he said "but" because he hasn't done it before he would always say he's sure of me and we would be together and he would not let go, but now there is a "but". He said he's still sure of me now and the "but we will see if it will work out" doesn't mean he's not. I just don't know anymore I've been feeling so miserable today and crying from time to time because I'm scared and anxious
overthinking
by independentSailboat3979
Last post
1 day ago
...See more I have such a problem with overthinking and I'm starting to push everyone away, my best friend of three years stopped talking to me because I still haven't changed and I'm tired of being this way. I'm tired of losing everyone in my life, I'm tired of drinking and smoking myself till I cant I just want a friend I wanna get better and I don't know how to and honestly I don't know if this is the thread for this but there's js so much and I cant even say it all.
Anxiety
by pioneeringShip8383
Last post
1 day ago
...See more This too shall pass…
Need a friend!
by MustangGal004
Last post
1 day ago
...See more I'm in need of a friend to talk to. Anyone! I think I might be depressed. I know I have been diagnosed with anxity. But I feel like my life have no meaning anymore. Like work is jusy something I have to do now. I no longer enjoy my passion. I used to spend ours washing and cleaning my car. Now I dont even wanna do that! I dont wanna drive anywhere. I just need a friend please 😪😭
Conquering Anxiety: Panic Attacks and How to Tackle Them
by SoulfullyAButterfly
Last post
1 day 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.
Struggling with Low Motivation as a Student
by wittyPineapple7657
Last post
2 days ago
...See more Hello everyone, I'm currently a university student studying abroad in Japan. Recently, I've been feeling overwhelmed with the amount of knowledge I need to learn and the tasks I have to complete. But for some reason, I've lost all motivation. I often skip classes and spend most of my time at home doing nothing. This behavior frustrates me, and I feel stuck in a cycle l can't seem to break. I want to end this unproductive and painful way of living, but I don't know how to take the first step. If anyone has experienced something similar or has advice on how to regain motivation and balance, I would be really grateful for your suggestions. Thank you for reading my post!
confusion ??
by B3dbugg
Last post
2 days ago
...See more do ur guys' hearts just randomly start beating really fast when ur feeling fine then a few mins later ur anxious? or am i the only one
Counselor experience
by goldenTree3086
Last post
Monday
...See more I hate when the counselor says that everything is going to be fine because i know after I leave this room and i go out to the next class I will rethink my whole life and then I will think about dying and then I start praying to get any disease or any medical condition that would keep me in the hospital and not go to school but then i get scared because I know if I can’t handle my life now I’m not going to handle it when I’m sick

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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.)