- 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!
6 months ago I had a severe panic attack and it’s changed my life. Scared of 99% of foods, can’t take meds out of fear, been hospitalized a few times cause of blood sugar drops and other health scares due to poor eating. I’m constantly scanning my body finding any little thing that’s uncomfortable and then fixate and panic over the smallest things. Whether be a smell I’m unfamiliar with, a weird sensation in my arm literally anything freaks me out….. who has had success with exposure or has dealt with similar issues. I feel like I’m unintentionally slowly killing myself but I’m too scared for meds and therapy doesn’t seem to make much of a dent right now. Please share some success stories I need hope.
Does anyone have any experience with this? I wake up early with severe, severe anxiety and nothing seems to help. I try embracing the anxiety, breathing, and exercising. But these things only seem to help a little. Fortunately, I do think the length of the attacks are getting shorter (mainly because I'm still trying my best to live normally in spite of them), but they are still lasting a good 5-6 hours. They are quite debilitating. Does anyone have any advice for dealing with these? I've read much about potential solutions (being okay with the anxiety), but I was looking for some personal antecdotes. Thank you
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 😥
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