- Date posted
- 1y
Help please
Can any one recommend any grounding techniques to help me through my horrible panic attacks please, or any tips that can help me manage as I’m am at my ends with this 😩
Can any one recommend any grounding techniques to help me through my horrible panic attacks please, or any tips that can help me manage as I’m am at my ends with this 😩
What is the 54321 method? The 54321 (or 5, 4, 3, 2, 1) method is a grounding exercise designed to manage acute stress and reduce anxiety. It involves identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. try this
@Flowerpoison Thank you I have tried this one before o haven’t found it very helpful 😩 but will try again thank you so much
Try the rainbow method! Find something in the room that’s Red Orange Yellow Green Blue Purple It’s more challenging than you think and it will cause you to focus more on that 🌈 Another activity you can do it sitting in a sauna or taking an ice cold shower. This is a sensory exercise that will make you focus
@Skyelar Wow such a good idea that I haven’t heard of before thank you
The Anxiety Podcast, TAP 195 - Use In Case Of Panic Attack. This used to help me a ton. You only need to listen, you can sit, stand, walk, anything that makes you comfortable. He will talk you through it all. Sending you strength 🤍
@lissabee Going to look this up thank you so much ❤️ any relief will help right now
I found when I felt sad, stressed or angry I would write my thoughts down in an app (I use cbt clarity which also gives relaxation techniques too that you do daily) 😊
Weighted blanket, hold an ice cube, chat with your doctor to see if medication would help/change in meds (I just adjusted mine after my therapist suggested it - I had no idea that it what I was currently on wasn’t doing the job and then I switched and it was a whole new world). Hope you find things that help!
This free app I’ve been using has some tools that may help—some breathing, movement, mindfulness and reframing exercises. It’s an app to help you figure out and track your feelings and I’ve found it helpful. And I really like the design. https://howwefeel.org/ Hoping your panic attacks become more manageable soon. 🙂
I am LOVING this guy on youtube, his videos have helped me so much: https://www.youtube.com/@TheAnxietyAttic HUGS!
Does anyone else have panic attacks almost everyday??? If so do you have a strategy to help overcome the panic attacks. I could really use some help 😥
I can't focus on anything but my thoughts. I'm so inside my head, and my mom always tells me to focus on my body and my surroundings, but I can't, or maybe I just don't know how. I try to, but it doesn't help. The thoughts are still there :(
Hey! Just wondering if anyone else has dealt with something similar. A bit of background: I have POTS and had a horrible flare up in March which led to us calling ambulances; I started on meds which didn’t agree with me; the POTS flare passed and left me with horrific anxiety on a level I’ve never experience before. I was still able to go out and do every day things like grocery shopping and see my nan but nothing more. Fast forward a few weeks my uncle dies and the grief and stress triggered a massive migraine, and bc I’ve never had a migraine before it scared me and I thought I was having a stroke or something. The migraine passed but my brain latched onto the fear of it and how it felt to have one. Long story short since the beginning of the year it’s been one thing after another. A few days ago I had the worst panic attack ever downstairs in my house (felt like I couldn’t feel my arm or face) and it sent me into a spiral. I am now terrified to leave the house in case I have a panic attack outdoors, it just feels so unsafe. I went to the shop with my dad yesterday and felt so bad, but i managed to do it and I was proud. Tried again to go to a different shop closer to home because I was already feeling bad, and it was horrific. I started having a panic attack, felt faint, my arm and face went tingly, so we went back home. I’m trying to challenge myself every day but I am really really struggling and not sure what to do at this point. I tried fluoxetine but had horrible side effects (which included a horrific dip in my mood) so I had to stop them. I’m seeing my doctor tomorrow to tell her everything and explain how difficult it is, but I’m just SO scared all the time. It’s like my body is constantly scanning for danger. It’s got to a point where it’s been going on for so long I’m just desperate to try anything to help me feel just a little bit better. I’m not asking for much, I just want to be able to go to the shop without feeling like I’m going to die. My question is has anyone else dealt with anything like this? The panic attacks are terrifying, and even though I know they’re “not dangerous” it does not help because they’re still so so scary and even worse when I’m out of my bedroom because if I’m by myself I can kinda lie down, do some breathing and talk myself round. I just don’t know how to get over this and I’m so so sad because I’m 31 and scared of being stuck like this forever 😭
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