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?
Grounding technique:
U need to name
5 things you can see
4 things you can hear
3 things you can feel with touch
2 things you can smell
1 thing you can taste
I usually try to distract myself with whatever is available, usually music :)
I have safe materials and scents to ground me. I find that I can never remember the normal grounding technique so I do this simplified version. For materials, I mainly use what's around me at the time like grass or a wall, as long as it's solid. For scents, I carry around essential oils, jasmine, pine, again solid scents that tell me that I'm okay
I used to try to distract myself and instantly retreat from what I was feeling. I still do that sometimes. After reading about mindfulness techiniques however, now I try as hard as possible to stay with what I'm feeling, breathe, and accept.
@leesemarie I'm sorry that you are going through that pain alone, i was there and unfortunately i've tried the same techniques. The techniques you are trying to apply are actually increasing your anxiety. What you need to deal with is that you need to discover the thoughts that are behind your anxiety and work on them. In my profile description are some great materials on how you can diminuate your anxiety. I can listen to your story also if you are willing.
@leesemarie
Wow that's awesome 👏
Mindfulness techniques are really good
Hi Everyone! I think this is a great post- panic attacks can be very debilitating so anything that can help control them is much appreciated! I find that taking a shower when I feel a panic attack coming on really soothes me and helps prevent the attack. The grounding technique, which lots of people have sofar commented on really works for me too :) :)
hi! i have a panic disorder so attacks are a pretty big part of my life at this point. i change up what i do depending on the attack, so i have quite a few techniques. the first would be to shock yourself out of an attack. this sounds weird, but putting an ice cube or sour candy in your mouth can kinda shock you just enough to calm down. the second is just breathing and grounding techniques such as 54321 and box breathing. i won't list out the others, but i hope this can help!
@panicbutnotjustatthedisco
Oh wow disco those are some really interesting ways to cope with panic attacks.
It's really educational too.
What helps me most is breathing in slow and deep, exhaling, just focusing on my breath.
@VickyP hey! i usually try distract myself in some way and focus on my surroundings (eg sometimes counting things/looking for things/etc.) i also try use breathing exercises but it doesnt always work for me
bestb way to deal with panic attacks is to try breathing techniques....inhale and exhale as much as you for 5-10 minutes....and you can try grounding technique such as 54321 technique...try to find or look around things in your surrounding.
I found that taking the light off laying in bed and smelling something nice helps me with my panic attacks.
