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Conquering Anxiety: Panic Attacks and How to Tackle Them
by SoulfullyAButterfly
Last post
 4 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
 2 days ago
...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
 3 days 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]
Hazatay5663 profile picture
REGRET
by Hazatay5663
Last post
 2 days ago
...See more Regret is a silent scream, a pain that never stops echoing. It’s waking up every day with the weight of mistakes I can’t undo, memories I can’t erase, and the unbearable truth that I can never go back. It’s the ‘what ifs’ that tear me apart, the moments that slip through my fingers like sand, the people I lost, and the words I never had the courage to say. It hurts—deeply, endlessly. And the worst part? No matter how much I wish, no matter how much I ache, nothing will ever change. I just have to live with a wound that never stops bleeding.. (: 🍂
Rianakh95 profile picture
LIFE
by Rianakh95
Last post
 February 14th
...See more Last year a lot was going on in my life and most of the times I had hard times with anxiety and panic attacks. What I tried to learn was accepting the situation that I can't change it at the time and move with life's flow. It's easy to say it in words but it took me days and nights of waking up and going to bed crying. The result was on my side anyway, things changed and my worries just ruined my daily life by overthinking the situation. I still do overthink but learned it hard way that if something is out of my control I just have to stop giving my energy to it.  Now I am practicing to forgive someone who made my days even harder without knowing it. For few month I kept all the anger and hatred in me. I wasn't in the situation to react at that time. I don't hate that person anymore but I still can't forgive that person. Every time I remember what that person did, make me mad again. I am practicing to let that energy goes to be able to forgive that person, not because that person deserves it but because I deserve peace.
Sueperu profile picture
Anti Anxiety Toolbox
by Sueperu
Last post
 February 13th
...See more We know very well the mind body connection when we struggle with anxiety. We feel the physical symptoms of an anxious mind. But we often forget about the body mind connection. More and more studies are emerging on the profound impact of our physiology on our physical and mental states. We who struggle with anxiety mostly try to calm our minds to calm our bodies. What many of us don't know (and I didn't know this until recently) is that it works the other way around as well. If we calm our bodies, this helps to calm our minds. With this little golden nugget, I have been having fun with a variety of relaxation techniques. I have found lovely little tools that help me calm my body, which leads to a calmness in my mind. Its beautiful. I've been enjoying the benefits meditation and breathing techniques. I've been enjoying the bliss of marveling at nature and getting lost in a good book or chick flick again. I've also been taking full advantage of the Italian concept of Dolce ver niente, something I heard in the movie Eat, Pray, Love and was drawn to for some reason. It is the sweetness of doing nothing. Guilt-free hours of doing nothing. What a concept. Just lying on the bed or under the shade of a huge tree and letting the sound of nature calm me and soothe my mind. It is absolutely wonderful. Why it works: It goes back to that feedback loop in the fight or flight mechanism which I will discuss in subsequent posts. Essentially, it lets your mind know that you are fine. Not threatened. Calm and relaxed. So it can switch off fight or flight and flood our systems with wonderful dopamine, serotonin and oxytocin. Natural highs. Oh yes please. Have fun with this guys. Treat yourself to some self care and relaxation. We got this. We are slowly but surely kicking anxiety to the curb and resuming our normal lives. Scratch we're coming out stronger and better equipped for a bright future ahead. Enjoy this little tool.
hopefulencounter profile picture
is it selfish if I leave soc. media friends because that site triggered my anxiety?
by hopefulencounter
Last post
 February 2nd
...See more I like my online friends, but lately I realized how they remind me of my bad experience with that site.. So then I take a break from it, completely. So that I can feel less anxious, but at the same time I feel bad for leaving them too.. :(
Sheena39 profile picture
Anxiety Level
by Sheena39
Last post
 February 1st
...See more How are you feeling right now?
mindfulofthoughts profile picture
#quotes
by mindfulofthoughts
Last post
 January 29th
...See more "It was interesting, she mused to herself, how life sometimes simply gave you a whole new perspective by waiting around long enough for you to see it."~ Nora seed (Midnight Library) Well its a beautiful quote and so true! 
BelieveinZephyra profile picture
Finding Strength in Uncertainty
by BelieveinZephyra
Last post
 January 28th
...See more Hello !! I'm Zephyra  Life has been a mix of challenges and dreams for me, but I’ve learned that every step forward counts. I’m working hard to achieve my goals—balancing college, a job, and extra classes while dreaming of pursuing my MSc in Psychology at top university . It hasn’t been easy. I’ve had my share of struggles, especially with anxiety about relationships. Maintaining friendships feels tough at times, and I often overthink ,wondering 'what if?' or revisiting painful experiences from the past. But what I’ve realized is that these challenges don’t define me , they shape me. I’ve learned to focus on what I can control, take small steps to grow, and remind myself of the future I’m building. If you’re going through something similar, know that you’re not alone. Your struggles don’t have to hold you back , they can be the stepping stones to becoming stronger and achieving your dreams.
Remina profile picture
Anxiety VS Anxiety Disorder
by Remina
Last post
 January 26th
...See more Saw this illustration online and wanted to share it with everyone as it is a great demonstration of the differences between Anxiety and Anxiety Disorder. What are your thoughts after looking at the illustration?
Pink212 profile picture
I live in constant fear of going to Hell.
by Pink212
Last post
 January 25th
...See more I'm extremely afraid of going to ***, to the point where all I do is think about it 24/7 and I never have peace of mind, ever. I find myself constantly trying to prove that it's not real, but that never works out in my favor. This is most likely OCD, but I cannot afford therapy right now and it's causing me major anxiety. Things like hellish NDE stories (Not the ones with Christian motives, but actual written ones on or the NDE site.) and stories of people on their deathbeds, screaming about *** and seeing demons, only tells me that there's a *** and that I'm going there. No, I'm not particularly religious. I just can't push aside the stories that I've read and continue living like everything is fine and peachy. Please, if anyone has advice for this, I'd greatly appreciate it. I feel scared, literally 24/7. I feel like I forgot what it's like to have peace of mind.
Sueperu profile picture
Anti Anxiety Toolbox
by Sueperu
Last post
 January 23rd
...See more What would you be doing if there was nothing at all to worry about? Do that. I am learning that worry is the most futile of our emotions. It solves nothing and adds no value to anything. Its like a dummy emotion that causes havoc in our systems. So since it is pointless to worry, let's leave it aside and do what we would be doing if we didn't have to worry in the first place. Might take a little game of pretend initially but it soon becomes natural. This is especially useful for us struggling with anxiety. Happy doing what we really wanted to do before anxiety took centre stage. We got this. Anxiety is fading into the background. It will soon be nothing but a foggy, distant memory. Have a lovely day everyone
determinedSea4370 profile picture
Anxiety triggered by staying home?
by determinedSea4370
Last post
 January 23rd
...See more So, I'm an introvert and I get anxious when I go out, but I get even more anxious if I stay in my house all day- anyone else? Like I can never seem to fully give myself over to my hobbies here because there is too much history here, too many reminders of who I really am- I just can't relax or concentrate and I just spiral in my thoughts and feelings. My friends love staying at home so they never understand how I can't just chill and enjoy myself- like when I'm with them, we need to be driving around or doing an activity or I will spiral. I like being out in public because I can use my social anxiety to fuel the idea that other people have a certain idea about me and so I have to fulfill it- I must be erudite and dedicated with all my work out so I BECOME that person while under that imagined pressure. Without that pressure, without being witnessed and having to perform, I crumble back into myself and I hate it. Okay, rant over. I'll brush my teeth and see if I can escape the house sooner rather than later today.
mindfulofthoughts profile picture
Daily Reflection
by mindfulofthoughts
Last post
 January 20th
...See more "The thing about anxiety is What we are thinking, it is That we are thinking" ~ daily reflection

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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☆ Please check the community calendar for any support sessions or events. Thank you!

☆ The Anxiety Support Room is open for both adults and teens every Wednesday! [24 hours]

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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.)