A service dog! I work in animal rescue and you can adopt a retired police German Shepherd who will learn fast! Mine learned a command called 'lap up' where is sits in my lap and presses his body to mine and takes slow deep breaths until my breathing matches his. AND you can teach the dog this yourself very easily. A service dog does NOT need to be certified. All you need is something from your doctor stating you could benefit from the use of a service dog. I is illegal for people to ask you what your dog is for and what he/she is trained to do. If you can't train one yourself hire a local one on one dog trainer. It is cheaper thn buying a dog bred specifically for this, and there are already so many homeless working class breeds who would love to help you.
I think mostly everyone has said the same things that I do for panic attacks and anxiety..
Doing diaphragmatic breathing for about 10-20 minutes a day really helps. When you do it consistently, it will start to kick in when your body feels that you are starting to get anxious.
I think most people have panic attacks more when they are alone. I have seen this a lot over the years. People will say they have panic attacks at night or in the afternoon. Those seem to be times when people can be the most alone, including me.
So for me, it helps to text or call my friends if it's not too late. Having a good support system of people can be so beneficial. Or a few hours before bed, I will watch my favorite movie, or look for a new one that looks interesting (nothing scary or traumatizing). If not that, then I'll read a book or listen to soft music.
I can usually feel a panic attack coming on. One trick I learned is to yell STOP! STOP! STOP! in my head. After all, it's the racing thoughts that bring can bring on panic attacks. All the oh no's, what ifs, why did that happen?, why is this happening?, what's going to happen? thoughts are what starts it for me along with physical symptoms that appear. (Though the triggers can be different for everyone). So saying something like that in your head or even out loud helps block those thoughts for a moment. At least, that's my experience.
I appreciate this a lot.
After dealing with it for sometime i found one of the most basic things can control it, my breathing would become uneasy and harder as it would happen, so i learned to keep breathing in control which ended up helping overall with the process. Breathing in the nose and out the mouth was the most ideal. Adding counting even helped more to, more instructions the more things you can distract your mind with to get back in control.
When I get panicky i always find using a scrunchie or hairband and flicking it against your wrist helps calm me down. It is a great distraction.:)
I should try that
This helps alot, thanks sweetheart!
I attended a breathing physiotherapist as I was suffering panic attacks which I would mistake for asthma attacks.
My breathing physio suggested a breathing technique that could help.
When you feel that your panic attack is influencing your breathing it is not advisable to breathe into a brown paper bag as sometimes the site of the bag in front of your face can cause even more panic. She suggested that cupping your hands together and placing them over your nose and mouth, gently breathing in and out can really help.
I dealt with panic attacks without any medication or therapy for a very long time. I was a teen and my parents picked on me when I asked them to go to therapy. The thing is I overcame my fear and found the secret. You have to be very brave and hold on. you are not going to die, it's impossible, so the best advice is never stop trying. Also never stop doing the things you want to do, don't avoid the panic attacks. Even if its not safe and everyone will see and it will be the worst day of your life. It has to happen, otherwise you will never get through it. This is how i did it without therapy, medication and any parental support at the age of 16. Of course i recommend you to see a doctor but you can make it if you are brave.
For me, meditation and listening to noise machines has always helped distract me while i am having a panic attack
Hi, one thing that really helps me is breathing on for 7 and out for 11 and adjusting my counting for my breathing. As time goes by my counting ends up slowing down due to the calming effects of the counting. This also helps when j feel a panic attack coming on.
Affirmations and self-hyponisis may help. Recording a script for panic attack with affirmations in own voice and playing it when we have an attack, helps. Hypnosis can't be used while driving. But regular hypnosis sessions can reduce panic attacks. Also, some good anxiety apps are there. I am using SAM android app. We can create a tool kit for emergency with it and simple steps given there. Like reading a simple message, 'panic will go, anxiety is natural process and won't last.' That helps. We can decide what works best for ourselves with experience.
I found that when i feel one comingon, (or what i would call 'small ones', small ones lead to big ones and are what my doc refers to asme panicing in anticipation of a panic attack which i probably am inducing by having the small ones, endless cycle :/ ) but as im having a small one and i can feel the pressure starting to build, i shove my hand up my top, and rest it over my heart, close my eyes and feel both my heartbeat and my chest rising and falling as i breath. dont know if it would work for anyone else but it helps anchor me...
