Panic

That happens a lot and uncontrollably with me as well. Just know you're not alone! Check out therapy in a nutshell on YouTube, that woman realls has some solid advice and strategies to help you cope. For me, I just roll with it coz that's the only way that it works out for me. I'd say, don't shame yourself...just let yourself be, don't give in to the catastrophy don't even agree or disagree just let your thoughts float. Avoid all judgement just detach, it's okay to breathe. You matter! Lots of love, hope this helps

There is also a technique my therapist gave me that might help called the 5-4-3-2-1 Coping Technique for Anxiety: 🌟 Before starting this exercise, pay attention to your breathing. Slow, deep, long breaths can help you maintain a sense of calm or help you return to a calmer state. Once you find your breath, go through the following steps to help ground yourself: 5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings. 4: Acknowledge FOUR things you can touch around you. It could be your hair, a pillow, or the ground under your feet. 3: Acknowledge THREE things you hear. This could be any external sound. If you can hear your belly rumbling that counts! Focus on things you can hear outside of your body. 2: Acknowledge TWO things you can smell. Maybe you are in your office and smell pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside. 1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like—gum, coffee, or the sandwich from lunch? I hope this helps ^_^

I have. I also struggle with anticipatory anxiety in regards to thinking about them happening. Unfortunately, that’s a trademark characteristic of a panic attack is that they often seemingly come “out of nowhere”. It may sound silly but a simply solution, is to try and focus on your breathing. When you’re in the throes of panic, you tend to revert to shallow breathing (so subconsciously) you don’t even realize that you’re doing it. And speaking from experience, it helps.

Thanks. I will try it