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SoulfullyAButterfly profile picture
Conquering Anxiety: Panic Attacks and How to Tackle Them
by SoulfullyAButterfly
Last post
 5 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.
ASilentObserver profile picture
Weekly Prompt #41: Are there any underlying beliefs or fears that fuel your anxiety?
by ASilentObserver
Last post
 13 hours 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]
Emmur profile picture
Join The Anxiety Support Taglist!
by Emmur
Last post
 January 16th
...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 - 16 Jan 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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Thewittle profile picture
Criticism
by Thewittle
Last post
 1 hour ago
...See more Almost everytime anyone criticises me I cry. I react even if the comment is just a gentle suggestion, or a friendly reminder. If I can quietly get away by myself, it's not too bad. Unfortunately, I don't always make it away and I cry infront of people. I get gastritis at times in anticipation of any human disliking anthing that I do. I've done CBT, medications, and therapy. These have helped tremendously with many things. None of it has helped me deal with criticism! I think it steams from low self-worth and perfectionism. If anyone can lead me toward some resource that might help me with these issues I would be eternally grateful :D
Laura profile picture
One thing my anxiety has taught me is.....
by Laura
Last post
 2 hours ago
...See more One thing my anxiety has taught me is.....
talktomeok profile picture
work to make things better
by talktomeok
Last post
 8 hours ago
...See more You might not have the kind of lifestyle that you want, but at least you could work to make things better. Life is a catch 22, we can stay and suffer from our past and play the victim role, or we could go outside work on our future, and still suffer and play the victim role but with the chance of making things better. Whenever I feel under pressure, I go to the fantasy of dreamland, daydreamland. Cause that is my way of dealing with routine and pressure. have a lovely day you lovelies. and galaxy hugs .
energeticZebra255 profile picture
Physical symptoms from anxiety
by energeticZebra255
Last post
 8 hours ago
...See more My anxiety has been so bad lately that I feel deep pressure in back between my shoulder blades and in my chest, and like I have a lump in my throat from crying to hard when I haven't. It's just hard to catch my breath and my heart rate is fast. I know I'm fine, I try deep breathing and praying which helps.. but I've just been worrying about everything lately. The smoke coming in to the area today does not help at all. I'm 32 and a wife and mom to 3. Most of my anxiety come from worrying about things that hasn't even happened yet. Ugh.. anyone else feel physical symptoms from anxiety?
reliableCake732 profile picture
I don't know why
by reliableCake732
Last post
 9 hours ago
...See more I am 13 years old,and rn I am completely clueless.I am weaker than most of the people of my class.I could not complete my  small assignment even after two months!! I am so slow . I am very bad in physical activities like small exercises and stuffs,I am neither good in studies.I mess up every little things .I think I don't have any talent.I get anxiety and pamic attacks easily.I don't know why this is happening:( People hates me for this.Can y'all please help me to find out why all this things are happening and how to cure it? 💔  Is it any sign of any kind of learning disabilities? It's my heartfelt request to you 🌷💌 Plz support me :(
missO profile picture
family stress
by missO
Last post
 10 hours ago
...See more Hi everybody i am new to this forum I have been falsely accused of shouting at my cousins child they have everybody turned against saying i have mental health issues.  I work with children in a school with educational needs . i am trained i know how to talk to children . i am a calm person. i have no mental health issues . i have been to a counselor about anxiety i have no angrier issues. I don't know what to do. family are bad mouthing me behind my back
Orangecat5093 profile picture
Financial anxiety
by Orangecat5093
Last post
 10 hours ago
...See more Anything that can help with financial anxiety? I feel like my worth is tied to my poor financial health and being poor means ppl can abuse me.
PreciousReflection profile picture
Dating
by PreciousReflection
Last post
 January 14th
...See more I am supposed to go on a date this evening and have some anxiety about this. What if she doesn't like me? What if I don't like her? How can I avoid awkward pauses in conversation? Do I try to kiss her on the first date? It all increases my anxiety level since I have not dated in a very long time. Does anyone have any suggestions or could share ways that you got through situations like this? Thanks, -Reflection
navyCake5369 profile picture
Anxiety, previous self harm and relationships
by navyCake5369
Last post
 January 14th
...See more Hello everyone, I'm looking for a bit of support/advice I'm in my mid-twenties and a few years ago I had bad anxiety (mislabelled at the time as depression) and also was addicted to self harm. There was a period of time where I felt this way for weeks on end and was self medicating with alcohol and self-harming regularly. About three years ago I met my previous girlfriend, and it resulted in quite a toxic relationship as a result of my behaviour and mental health, and also hers. We broke up and I moved into my own flat by myself. This was perhaps not ideal as I was far away from my family and friends. But regardless I worked on my mental health, I had a job and I felt in an okay place. I was not happy but I was not awful as I had been previously. It got to a point where I reduced my selfharming behaviour and down to one every 2/3 months. I was having anxiety attacked about once a month so this had also reduced greatly. I then moved back to home and moved in with my parents, who have always been a safety blanket to me. Unfortunatly they affect me badly in other ways, it is difficult to maintain my independance and my mother requires quite a lot of looking out for which she pushes onto me when I am around. So this is bad for the anxiety, but due to my knowledge and the safety of my home, the self-harm stopped completely. A few months ago I met my current girlfriend who is very understanding and who I am very happy with. Two weeks ago I moved out of my parents and as a result lost the "home" safety blanket. As a result I've had several anxiety attacks and the urge to self harm has come back. My girlfriend (who also has anxiety) has said she is there to support me, but I cannot rely on her too heavily as this impacts her mental health. If I am having an episode then this negatively impacts her. Up until this point this hasn't been an issue as we have been very happy - we have amazing days out, we get on really well, and I can really see a future with her (if it wasn't for this mental health problem). I need to find other coping mechanisms for this, and ways to sooth myself and looking for advice in this. a) I don't like to be alone as this is previously when I self harmed so I am afraid to leave the room which makes this worse as I also trigger my girlfriends anxiety. b) I don't want to loose my independance and move back to my parents again. c) I am determined to face this head on and deal with this I just need some coping techniques going forward that fit in with my life and that are not destructive to me or the people around me. I don't want to be reliant on other people. Please help :(
ccb12345 profile picture
Severe Panic Attacks Due to Health Anxiety
by ccb12345
Last post
 January 11th
...See more I have severe panic attacks nearly every day because I am always afraid that something is wrong with me. My biggest fears are health conditions that are fatal. Particularly, brain aneurysms, blood clots, heart attacks, and strokes. I am only 36 years old and the reasonable part of me understands that these things are extremely unlikely for someone my age in good health. However, I can’t stop my brain from telling me that these things are happening to me. It’s so severe, that it feels as though I am feeling physical symptoms of things when I’m actually not. The only thing that has helped me feel better is coming here to talk about it. It’s really impacting my life in a lot of ways. The most Trumatic thing is that me and my husband have a secluded lake house that I used to enjoy going to so much. Now, I am afraid to go there because I don’t feel like there is medical assistance close enough to us if one of these things were to happen to me.
narwhalsoup profile picture
Emetophobia
by narwhalsoup
Last post
 January 10th
...See more Been afraid of throw up since I was 8 there was one point in my life I wouldn’t even say the word. Just curious is anyone here can relate. It’s hard talking to people about it when they don’t understand how my brain works
wandamx26 profile picture
Dealing with Potential Divorce
by wandamx26
Last post
 January 10th
...See more TW: physical violence, blood  So my dad is considering divorce. He told my mom about it and it turned into an argument between them about how my mom isn't responsible enough. Then my brother had to intervene and it turned into an ugly fight between him and my dad. And by ugly I meant my brother physically hurt him. When I saw the aftermath based on seeing the blood on the bathroom floor, I was completely traumatized. My brother doesn't even regret his actions because he said he did what he had to do. This really put my anxiety at an 11 and it doesn't come at a great time since my grandma passed away last week. I am also still trying to find a job. 

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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.)