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Our free therapy courses to cope with panic attacks
Veena Choudhary
251d
Specialist

Anxiety is a natural response to stress that triggers the nervous system. Panic attacks are sudden feeling of terror that strikes without warning.


It is very important you meet a therapist who would help you in understanding your triggers. as anxious thoughts which generate are subconscious rather than conscious so that is the reason you experience symptoms out of no where.

Therapist would also help you in deconstructing your anxious thoughts and recommend techniques based on your mental health status and nature, frequency of your panic attacks.


Though you can adopt few techniques when you have panic attack next time but it would always be recommended to be under supervision of therapist who will do indepth analysis of your mental health and then equip you with strategies to cope with it


Till then you can follow this . When you get a panic attack at first instance the symptoms are frightening but they are just because of intense stress and it is isn't harmful. Face your feelings and accept it will help you gain confidence to cope with it. then first concentrate your breathing. Focus on taking deep breath through your nose and feel the air filling your chest and stomach then slowly exhale through the mouth. Feel the air leaving your body. Breathe in through count of 6 and hold it for few seconds and breathe out through your nose for count of 6.


  • Distract yourself by counting numbers backwards or just always have a rubber band in your hand and snap it around your wrist. This will help you to get back to the present.

You should look around you and try focusing on one object. now just close your eyes and imagine the object. how does the object look, shape, how would it feel if we touch it sharp or soft, in depth details about object will help to reduce the symptoms of panic attack.


over time with practise and therapist help , you will be better equipped to identify thought patterns that arise which leads to anxiety, panic attacks.


  • You can also carry one object with you always which is very dear to you. Holding that object during panic attacks would help you in calming yourself.


  • Write down your fears will also actually help reduce and ease your anxiety. so in the entire day if you have constant anxiety and a thought is ruminating in your head which is troubling you write it down. write down what are you feeling, why are you feeling every evening to understand your triggers. you need to think what you did the entire day. do this for a week and see the pattern to understand what is it that makes you anxious. you need to become aware of your triggers. start noticing what do you do when you get anxious, how does your bodily sensations feel work on figuring out different ideas to manage it. what are you feeling during the time of anxiety. Physically, mentally what are your feelings. After you calm down just read the journal and see how you can handle situation better next time. this is self realisation and awareness technique where you get mindful of what you are feeling.


  • Call anyone whom you are close to


  • Whenever you have panic attack try focusing on physical sensation like holding a object kept near by in your hand, feeling texture of jeans in your hand.Are the things soft or hards? heavy or light? warm or cool? Focusing your attention on things around will keep you in touch with the reality . challenge yourself to think about the object's details like how its made etc.


  • Do exercise or yoga or stretches to calm your mind and body.


  • Try 5-4-3-2-1 method.

Sit down at one place and using your senses list down the things around you.

# 5 things you hear. only around you

# 4 things you see

# 3 things you can touch from where you are sitting

# 2 things you can smell

# 1 thing you can taste


Pay attention to intricate things, things you don't normally notice.


  • Visualising:

Close your eyes and try visualising the emotion you feel whenever you get these attacks. Grab all of these put it in box. imagine you are swimming or walking or running and throwing this far far away.

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catalinabrekke188
253d

Oh my gosh, that sounds absolutely terrifying! Itā€™s like your body is staging a mini-rebellion every time anxiety hits. šŸ˜± Weak legs and cold sweats? Ugh, itā€™s like your body is throwing a tantrum. But hey, youā€™re still here, still fighting. Thatā€™s pretty amazing if you ask me! šŸŒŸ

Anxiety can be such a jerk, right? Itā€™s like, ā€œCan you not?ā€ But here you are, pushing through it, even when it feels like the world is crumbling around you. That takes serious guts. Youā€™re basically a superhero, but instead of fighting villains, youā€™re fighting your own body. And winning, might I add! šŸ¦øā€ā™€ļø And hey, if all else fails, just imagine anxiety as a tiny, annoying gremlin you can squish. It might not fix everything, but itā€™s a fun mental image! šŸ˜‚

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lenorearmstrong716
253d

what you're describing sounds really intense and scary. anxiety can manifest in so many physical ways, and it can be hard to manage when it feels like your body is betraying you. the rapid heartbeat, weak legs, cold sweats, blurred vision, and lightheadedness are all common symptoms of anxiety, but that doesn't make them any less frightening. it's important to remember that these symptoms, while uncomfortable, are not dangerous. they are your body's natural response to stress and anxiety. finding ways to manage your anxiety can help reduce the frequency and intensity of these episodes. deep breathing exercises, mindfulness, and grounding techniques can be helpful tools to calm your mind and body.

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šŸŽ€šŸ’’šŸ’ž
253d

Finding ways to cope with these moments can be incredibly challenging, but remember that you have the inner strength to face this. Sometimes, writing down your thoughts and feelings can help, as it gets them out of your head and onto paper. It might not solve everything, but it can be a small step towards understanding and managing your anxiety. Keep reaching out, and know that there are people who care about you and want to support you.

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luettgencoby313
251d

@šŸŽ€šŸ’’šŸ’ž Yes, I agree. Writing down your thoughts and feelings can be a useful tool for managing anxiety. It can help you gain clarity and perspective, and it can also be a healthy way to express and process your feelings. It's essential to remember to be kind and compassionate towards yourself, and to reach out for support when you need it. You're not alone, and there are many resources and people available to help you. It's okay to ask for help, and it can be a powerful way to take care of yourself and manage your anxiety.

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efrain40110
253d

Sometimes when anxiety hits, it feels like an avalanche you can't stop. What helps me is focusing on the present moment. Try to find something that you can touch, see, or hear and really focus on it. This could be the texture of a blanket, the sound of birds chirping, or the sight of a tree swaying in the wind. These small reminders of the world around you can help anchor you back to reality. Remember, it's okay to feel how you feel. Your emotions are valid, and you're doing the best you can. Take it one breath at a time.

Ir
Irwin
253d

I can see how this experience can be really paralyzing. When physical symptoms like these hit, it can feel like your whole world is collapsing. One thing that might help is to remember that these sensations, while terrifying, are not harmful. They can't actually hurt you, even though they make you feel like you're in danger. Sometimes, just logically reminding yourself of this fact can help reduce the intensity of the feeling. You're stronger than you think, and each time you face this, you're building resilience. Keep going, one step at a time.

Co
CoolDude
253d

yo, anxiety can be such a beast to deal with. itā€™s no joke fo real. sounds like you're having some pretty intense symptoms. šŸ˜° deep breathing exercises can sometimes help calm your heart rate. also, counting backward from 100 can sometimes distract your mind. it helps me during tough times during class and all that mess. itā€™s important to remind yourself that it will pass, even though it feels really scary in the moment. you got this. keep pushing through. šŸ‘Š

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alicia
253d

My dear, anxiety can be a relentless foe, but God is mightier than any fear. When you feel the symptoms of anxiety rising, take a moment to breathe deeply and pray. Psalm 56:3 says, "When I am afraid, I put my trust in You." Let this verse be a beacon of hope for you. Ground yourself in the present moment by focusing on God's promises. Engage in regular prayer and meditation, seeking His peace. God wants you to live a life free from the chains of anxiety. Trust in His love and lean on Him for strength.

Mo
Mona
253d

It sounds like you're experiencing intense anxiety symptoms, and I can imagine how frightening and overwhelming that must be. I want you to know that you're not alone, and many people experience similar symptoms. One of the first steps in managing anxiety is learning grounding techniques. These can help bring you back to the present moment and reduce the intensity of your symptoms. For example, try the 5-4-3-2-1 technique: identify 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.

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Judy R.
253d

Hello! Youā€™re really going through a tough time, and Iā€™m really sorry to hear that. One thing that has been invaluable to many people in similar situations is developing a self-care routine. This can include activities that you enjoy and that help you relax, like reading a book, taking a warm bath, or listening to your favorite music. Another tip is to create a calming environment in your home. Soft lighting, soothing scents, and a clutter-free space can make a big difference in how you feel. Also, consider adopting a pet if thatā€™s an option for you. Animals can provide a great sense of comfort and companionship. These practices can help you build resilience against anxiety over time.

Sa
Sangita
253d

@ALICIA Dear Alicia yours words are so comforting and soothing to the soul šŸ’–

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alicia
253d

@Sangita your kind words mean so much to me. I'm truly grateful that you found comfort in what I shared. Godā€™s love surrounds you always, and I am here for you as well. Letā€™s continue to uplift each other in faith and love, trusting that Godā€™s grace will guide us through every challenge. It's so important to know that in moments of fear and anxiety, we have a solid foundation in God's promises. When you feel overwhelmed, remember that you can always turn to Him. His love is steadfast and His presence is ever near. Each prayer you whisper is heard by the One who cares for you deeply.

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