- Date posted
- 6y
- Date posted
- 6y
Research interoceptive exposures
- Date posted
- 6y
^yes all that! Have you tried the app called headspace? It’s guided mediations that have helped me :). You could also try splashing a little cold water on your face, or grounding techniques. Lay down and focus on 5 things you can see, then 4 things you can hear (cars outside, your fan on, etc) then 3 things you can smell, 2 things you can touch. My panic attacks got so bad at one point I researched a bunch and these things definitely helped me so I hope they help you too! Stay strong :).
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- 6y
Look up some breathing exercises - we don’t realize that most of the time we are taking shallow, quick breaths which causes tightness in the chest. If you take time to breath slowly and deeply, you will really feel a difference. I’ve been trying this the past week. I start to feel nauseous when I get stressed and that helps.
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- 6y
what do they stem from? depends on the thing
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- 6y
Try to take deep breaths, going outside for walks helps too. Try doing something that relaxes your body and mind.
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- 6y
Yeah that can all definitely help too!
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- 6y
I’ve been practicing accepting the feelings and watching them move in my body. While I’m doing this I feel my feet on the floor and my bum on the seat. I then practice a breathing techniques which is breath in for 4 seconds, hold for 7 seconds and breath out for 8 seconds and then repeat this (4x7x8 is the easy way to remember) until the intense feelings pass. I continue to do these things if the feeling returns. The most important thing for me is not to leave or avoid otherwise they get worse. I have to show myself I can handle it, which then means next time I’m in that situation I know I can get through it and eventually I don’t have panic attacks or it’s just mild anxiety which I can easily handle.
- Date posted
- 6y
It’s just all over the place, things like school, places, overcrowded places, feeling trapped. I know the origin I just don’t know how to describe it. It’s mainly remembering my trauma and school. Breathing slowly and focusing on it helps, also putting a cold towel on my forehead also helps
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- 6y
Thank you all!
Related posts
- Date posted
- 23w
I am trying to see if there are others like me. For the past 12 years, I’ve had crippling Anxiety that leads to intense panic attacks. I’ve been in and out of Ambulances and ER rooms and have called 911 several times. The panic is that intense. I can be just driving down the road and out of no where, BOOM! Hit by the anxiety bus. Most of the time it leads to me panicking, thinking I’m going to die or something is fatally wrong with me. The fear is so intense that I can only find a fraction of calmness by consistently checking my blood pressure, putting on a pulsometer and even checking my blood sugar until it passes. I’m not even a diabetic. I’m always having intrusive thoughts that doctors can’t even fix me. I’ve never met anyone else like me. I feel so scared sometimes that I’m going to loose my mind and that I’m going crazy and will end up in a straight jacket. Then I get another attack just thinking about that as well. Starting new medications freak me out too. If I experience ANY minor side effect, I immediately panic and freak out. I’m being so held back by this . This is a constant obsession that I can’t shake. It’s like I walk hand in hand with Anxiety and panic. Anyone else ever had these issues?
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- 22w
I have gotten maybe about 8 EKG’s within the lest 2 years? I’ve also gotten an echo done, and I got a heart monitor to track my heart over the course of maybe 2 weeks, back last year. Even though I have been to the emergency room so many times because of panic attacks that I thought were heart attacks, and went with a Cardiologist I still obsess and worry. I always think that I am going to develop some kind of heart problem after getting the tests done. Like if they’re just suddenly going to appear/my heart will suddenly have an issue. I especially get nervous when the pain is in the center of my chest + I get a tight feeling like I have pressure on my chest and can’t breathe completely. Please someone share their experience of how they controlled their health anxiety, especially if it’s related to this.
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- 21w
im getting so annoyed i cant stop thinking about time and death and everything how do i stay present and cope literally almost everything is triggering me its been weeks it feels like everything is moving so slow yet so fast and i can feel every second and i keep getting random memories of things i usually wouldn’t even remember they aren’t bad but its just another reminder of time passing and the only thing that helped just enough is xanax but i cant keep taking it every day cause i dont wanna get addicted i need like natures xanax or something how do i produce the same effect a xan gives without taking one for the love of god bro as soon as i think its getting better i start spiraling an hour later and wont be able to stop and its making me feel like i need to go to a psych hospital or something but then i feel like what if im not bad enough to go to one
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