hi im new, i wanted to ask everyone's advice on something that's been bothering me for a while
tw // panic attacks
so hello, my name is sadie i go by she/her. i am diagnosed with severe ocd, anxiety, depression, adhd, and tics. i really need somebody's advice because whenever i have panic attacks i never know what to do.
ive had 3 panic attacks in my life, and they all seem to happen after an anxiety inducing thing has happened, or during it.
I am performing tomorrow night and saturday morning at a venue for the first time, ive done lots of practicing and i know ill be fine but my friends and family keep talking about how excited they are, and its making me really anxious.
let me tell you about what happens during my panic attacks, because no one ive ever met has ever experienced these symptoms. I get lockjaw, which basically feels like i can't move my jaw at all or talk or feel anything in my mouth. my airways close up, i can only breath through my nose. all my saliva accumulates in my mouth because i can't swallow it (i assume this is a reaction to stress or something, idrk) and it tastes awfully of rust and blood. it feels like im dying.
before anyone says this is tetnis i have already had my tetnis shot and theres no reason it would be a coincidence that these incidents happened the day of my big oral presentation or my school's picture day.
i also get this lockjaw feeling right before im about to throw up so i guess you could say getting a panic attack feels like im about to throw up too, which definitely lines up with how i described it during my first one (i didn't know what was happening or how to descirbe it because it was unlike any pain ive ever felt before).
it feels like an impending doom crashing down on me, it is so painful i would rather just be put to sleep than deal with it for any longer. i really do not want this to happen during my show.
does anyone have any similar experiences to this, or can identify if this is in fact a panic attack or possibly something else? i honestly have no idea but they are some of the worst pain ive ever experienced and they usually happen at school (not fun).
another weird thing that happens during/after these is that i get uncontrollable hiccups, i am usually good about stopping my hiccups with different water techniques but no matter what i do i can never get rid of the hicciups i get after panic attacks.
is this a normal thing? can anyone help me with whats going on, or give advice on how to calm down and not get one before/during/after my performance?
@zadieluna
here are some tips that may help you manage your panic attacks:
Deep breathing: Take slow, deep breaths through your nose and exhale through your mouth to calm your body and mind.
Progressive muscle relaxation: Tense and then relax different muscle groups in your body, starting with your feet and working your way up to your head.
Distraction techniques: Focus on something else, such as a task or an object, to take your mind off of your worries.
Grounding techniques: Connect with your surroundings by focusing on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Mindfulness: Practice mindfulness techniques, such as meditation or yoga, to help you stay present and focused on the moment.
It's also helpful to have a plan in place for when you feel a panic attack coming on, such as finding a quiet space to take a break, practicing deep breathing, or reaching out to a trusted friend for support.
@zadieluna
Hi!
This is a page with advice on how to stop a panic attack from "No Panic", an organization specializing in this issue: :
https://nopanic.org.uk/strategies-coping-panic/
The main technique is like this (I quote):
FOCUS: Feel your feet flat on the floor. Recognize and name three things you see around you.
BREATH: Check that you are breathing through your nose, slowly in and out to the count of four.
ACCEPT: You are doing fine, this is just a bunch of symptoms caused by adrenaline. The adrenaline will soon start to decrease.
RELAX: Concentrate on dropping your shoulders as you breathe out.
You might benefit from reading in full the article I linked.
As @TimewiseHeart rightly says, "grounding" techniques are very useful for dealing with panic attacks when you perceive they might be coming or are just starting.
Here, a couple of links to good lists of useful grounding techniques:
https://www.healthline.com/health/grounding-techniques
https://www.verywellmind.com/grounding-techniques-for-ptsd-2797300
In the last check-in, I included a list of links to articles about techniques for calming down, that you might find useful:
8 Soothing Techniques to Help Relieve Anxiety - University Hospitals:
https://www.uhhospitals.org/blog/articles/2020/04/8-soothing-techniques-to-help-relieve-anxiety
Anxiety management strategies - BeyondBlue:
https://www.beyondblue.org.au/mental-health/anxiety/treatments-for-anxiety/anxiety-management-strategies
Relaxation techniques for stress - MedlinePlus: https://medlineplus.gov/ency/patientinstructions/000874.htm
Relaxation Techniques: Learn How to Manage Stress - WebMD:
https://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot
Relaxation - Mind.org: https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-exercises/
Relaxation Techniques for Stress Relief - Helpguide:
https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
Last, 7 Cups has a self help guide on Panic Attacks. You will find it here:
https://www.7cups.com/panic-attacks-help-online/
I hope you find something that helps you in these materials.
All the best!
Marcelo.
Hello I know panic attacks are feels disaster I also going through it but after attack if you having extreme fatigue for days Or week then it was panic attack and yes it's a normal thing but what you described it's a anxiety attack so don't worry when we do something important in our live for the first time we feel this way as well and it's okay what I do is little bit different what you get on internet
1) Try guided meditation for anxiety on YouTube
2) if you feel energy rush strech your body or go to walk drink water
3) break your goals as small as possible take deep breaths to calm down
4) if you get attack during your performance or before then try to focus on only one person who is seating in the middle and think that there is only one person who is watching it's a method lots of big entertainers are using this
5) try massage your head and chest before got to bed & after waking up
6) put one hand on your chest & other one on belly close you eyes try to say this I AM SAFE, I AM CALM, IT'S OKAY WHAT I AM FEELING RIGHT NOW, I AM GETTING CALMER & CALMER AS I BREATH