What are some coping methods you use for panic attacks?
❇ What are some coping methods you use for panic attacks?
Hello everyone! I hope you're all doing well. A panic attack is a sudden episode of intense fear that is characterized by unexpected and debilitating tension. Panic attacks can be frightening and overwhelming and have physical as well as emotional symptoms like difficulty breathing, sweat, chest pain, or a feeling of detachment from reality or ourselves. Have you experienced a panic attack in the past? Did you use a coping method to cope with it?
I do some grounding techniques. My favorite one is to notice 5 things I can see around me, 4 things I can touch, 3 I can hear, 2 I can smell and one i can taste. It engages my senses and distracts me from my thoughts and emotions.
Breathe with the shape. De-stress monday. I keep a bag of lavender-scented bath salts under my bathroom sink and I grab those and smell the lavender scent. Anything that slows my breathing down, for slow, deep, breathing in and out for a few minutes. Also, a warm blanket and a glass of water in the winter.
@VickyP
I usually call someone from my family, hold their hand strongly and breathe deeply.
I also drink water, try to go back to sleep (as it happens mostly at the night for me) with some comfy pillows and open my windows.
Hi everyone!
So, I have two coping methods when experiencing a panic attack.
The first one seems like a popular one: the grounding method. I use it to focus on things around me to distract myself. 5 things I can hear, 5 things I can touch and 5 things I can smell. I try and reach 5 for all of them but even just finding one or two can help.
My second method is one a friend recommended to me when she realised that distractions sometimes help me with panic attacks. This is where I recite a speech I wrote for an English class. Because it was a while ago I have to focus quite a lot which helps distract me. But it can be a favourite song, a favourite poem of maybe something you wrote. This one is hard to start when in the middle of a panic attack though and works much better, for me, at the beginning of one.
For me, a panic attack makes me feel like a pariah and lonely, and I will remain unsuccessful and will never find happiness, so I remain nervous and nervous throughout the day and feel my nerves tight, violin cramped. I dont know a coping method to cope with it yet.
Shout to God, pray til it goes away and i come back to my senses
Well.....sometimes I try holding on to the ice cubes in my hands. And clench it tight. & then I try reaching out to someone to vent it off or writing it all dow . But ice cubes do the trick.
deep breathing excercises
Honestly maybe this isn't a great strategy, but I wait it out and move on. It kind of goes in hand with staying in the moment, but I try to keep my breathing normal (for minor panic attacks) and continue what I was doing before as if the attack isn't happening at all
@curvedmanager74 hi, for me, i usually need to talk to someone, or get a hug or something. if that's not possible for whatever reason, i like to listen to music or watch a tv show (although i usually can't really focus on that), and lastly - find something to occupy my mind with, what works best for me is listing stuff or counting something, e. g. i'm really good at remembering people's birthdays, so i'll just try listing all those that i can remember in a moment, or listing songs by a certain artist i love.. these are a few techniques i use 🤍 and of course breathing exercises or meditation!
Usually if I have a panic attack I count to 10 very slowly or I start naming the things around me, it helps every time.
