If you need urgent support, call 999 or go to your nearest A&E. To contact our Crisis Messenger (open 24/7) text THEMIX to 85258.
Read the community guidelines before posting ✨
Panic attacks
Starlight
Posts: 1,448 Wise Owl
Just sat here and I can feel a panic attack coming it’s way, can anyone else sense when there about to have a panic attack or is it just me? Sometimes I can tell kinda (it’s like a mini panic attack before the big blow) but sometimes they just come at me like full force. Just wondering if anyone could give me any tips on getting through them? They’re so scary. Also if anyone has any tips on preventing panic attacks I’d love to hear them. Thanks x
* Shine like the star you are! *
6
Comments
I've never experienced a panic attack but they sound really scary. it's good that sometimes you are able to feel one coming along so that you can feel more prepared for it. I've heard people talk about different grounding techniques that they find helpful when having a panic attack. Ones called the 5-4-3-2-1 technique, ill add it into a spoiler
5: Acknowledge FIVE things you see around you
4.Acknowledge FOUR things you can touch around you
3: Acknowledge THREE things you hear.
2: Acknowledge TWO things you can smell.
1: Acknowledge ONE thing that you can taste
(sorry for the double spoiler
Keep pushing through, you've got this! Focus on your breathing, stick on some calm music and close your eyes.
Hope you'll be ok tonight and ill post in full tomorrow 💕
To remember it just think of your 5 senses.. so you've sight, sound, smell, touch, taste .. i don't think the order is important and you could always do 5 of each
If you feel a panic attack coming you could maybe try a breathing exercise on youtube? I always find them really helpful, not for panic attacks but just to chill out after a long day.
I was considering starting a similar discussing because I’ve been going through this too again recently, I’m sorry you’re going through it too it really is scary and panic attacks are so scary when they happen.
I like the technique that @Liam suggested with the 5 senses (love the double spoiler by the way) and echo what the others say about breathing exercises they can be good especially if you feel it coming on.
I hope you’re ok, here anytime
In terms of prevention there is no sure fire to prevent these but things that can help consist of
Reducing overall stress and any triggers that may set off your panic attacks. This involves figuring out what may bring these on and taking steps to prevent such or doing what you can to reduce the stress it brings. Keeping a journal of when and why you have them can help identify.
Reducing alcohol and caffeine intake may help, these are known to induce heart palpitations which can worsen a panic attack or actually make you think you're having one.
Ensuring you get a good amount of sleep and exercise can help too.
And of course speaking to your GP about it and possibly getting counselling or medication to help.
In terms of panic attacks that are coming on these can be prevented through breathing exercises, the 5 rule Liam suggested is very helpful and focuses on grounding us back to reality.
Mindfulness, deep breaths, and Picturing a happy place can also work along with muscle relaxation techniques and distraction methods.
Panic attacks are very scary even after all this time I'm not used to them, and I can notice when one is coming on these days you're not alone with that! X
Sending you hugs
The Mind website has a section on panic attacks here: https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/panic-attacks/#WhatHelpsToManagePanicAttacks
I think a lot of the methods that they have spoken about have been talked about here but they say:
"During a panic attack:
- Focus on your breathing. It can help to concentrate on breathing slowly in and out while counting to five.
- Stamp on the spot. Some people find this helps control their breathing.
- Focus on your senses. For example, taste mint-flavoured sweets or gum, or touch or cuddle something soft.
- Try grounding techniques. Grounding techniques can help you feel more in control. They're especially useful if you experience dissociation during panic attacks."
I was reading Ferne Cotton's book calm and she said after her panic attacks she went and saw a breathing coach called Rebecca Dennis who helped her with great breathing techniques. I've linked to Rebecca's page here which has some youtube videos of breathing techniques that might be useful: https://www.breathingtree.co.uk/transformational-breath/breathing-exercises/@Past User thank you, definitely try those exercises/things (don’t know what you’d call them) next time, and I’ll definitely be looking into those two links. Thanks a lot
Finally getting around to responding properly! Hope you are doing ok at the moment and had a better day today.
First off, I'm sending you hugs, I can understand and know from experience what anxiety is like 💕 keep pushing through.
Echoing what everyone else said, there's lots of different ways to help when having an anxiety attack, many mentioned above! Hope they help!
Sometimes when I start to feel anxious, I find sitting outside helps and just focus on the feeling of the wind, the sun/ rain hitting my skin and the smells of whatever if going through the air!
There's lots of apps out there that are good too! I have a headspace app and the calm app, they are helpful when you feel anxious! I was recommended them for my anxiety too!
Hope this helps
Take care lovely 💕
But im alright at the moment and that's all that matters aha. hope your doing alright too! Thanks for everything
Just wanted to check in and see how you are getting on today?
Hope you are ok
how are you doing now?
i really hope youre okay.
only thing is we still don’t have WiFi