Help
Hello everyone,
I recently discovered that I struggle with depression and anxiety. A lot of the anxiety is social or performance related. It's become a problem at work. I had two panic attacks in a week in reaction to weird coworker behavior that's been stressing me out to the point that I get a physical reaction when I think about work. I've had some time away from work but the reaction is still there when I think about work.
How do I make the physical reactions stop?
They say to breathe as if that'll cure everything but it just makes me feel dizzy. Any help would be wonderful.
@Skysonfire27
hey! some of the things that have helped me cope with my anxiety and depression in the past have been:
- being physically active
- eating relatively healthy
- prioritizing sleep
- relaxation techniques (such as meditation or mindfulness)
- writing out my feelings
- distracting myself
i find that with being active and writing out my feelings, i am able to get a sense of release so the feelings don't build upon each other as much. even just going for a walk can be very helpful. eating healthier has helped me as well. i believe that if you give your body good food instead of bad and drink a lot of water, your mind will be healthier both physically and mentally. sleeping is very important to me as well. i find that getting enough sleep and getting on a normal schedule helps my mind function better in general. i have tried meditation in the past too. if you even just for 5 minutes when you wake up in the morning listen to a guided meditation, it can help clear your mind and get you ready for the day. some of my favourite distractions are listening to music and watching a show or movie. often times when your mind is elsewhere, the feelings tend to not rise up as much or as bad. that is just temporary, but can help in the moment.
here are some tips for a panic attack specifically:
- remember that it’ll pass
- find a peaceful spot
- focus on an object
- 54321 method (look at 5 separate objects, listen for 4 distinct sounds, touch 3 objects, identify 2 smells, name 1 thing you can taste)
- walk or do light exercise
- do muscle relaxation techniques (tense up and relax various muscles one by one, hold the tension for 5 seconds, say “relax” as you release the muscle, let the muscle relax for 10 seconds before moving on to the next)
remember that you don't have to try all of these at once, and setting small goals or trying new things slowly can be great! i hope this helped!! 
@emmaishereforyou88 hi. Very nice techniques. Hope all people could read this and try some.
@IntelligentKite2720
thank you so much!! 
@Emmaishereforyou88 is right! The key is changing your focus, slowing down and gaining control. The 12345 method is a really great way to refocus! So is slowly contracting and releasing the muscles in your body starting at your feet and moving up to your head. Breathing excercises work the same way, the 4,7,8 technique is about slowing down and gaining control. Breathe in through your nose slowly while focusing on the breath and counting to 4, hold the breath while counting to seven, then release the breath through your mouth while counting to 8 s-l-o-w-l-y.
Joining 7 Cups and talking to others also reduces the stress and restores the calm! So you are off to a great start🌝!