Help please

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

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

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 🤍

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!