How do you get over panic attacks?

[Weiland]

So my anxiety has been soooo bad lately, it's insane. And today I have to start a new school (TAFE -- a community college of sorts). It's currently 12AM and I am having such a bad panic attack, how I'm even typing this out is beyond me.
Like troubling thoughts keep pervading me: What if I get judged? What if I'm bullied? How will I handle my anxiety in the morning? Will they hate me?

So. The question begs. How do you get over your panic attacks? Could really use some help rn lmao...

 

[carp]

what i do (of course could not work for you) is the following:

1. focus on the task of GETTING OUTSIDE- setting a task takes your mind off of whatever you're doing
2. no matter how you do it, get outside: if it's raining, snowing, minus 72 degrees, doesn't matter- do it
3. breathe very slowly and deeply- as if you were faking you were asleep- your body will fight back against this with the twitching short breaths, but just keep going with the long, deep ones.
4. listen to the environment around you and ground yourself- e.g; "i am standing in the garden. i can feel the cold on my face. the wind is blowing the trees. i am cold"
5. when able to breathe 20 or so breaths in a row, try going inside. if it's too much (i usually find that light after being outside in the dark can be quite difficult to cope with) go back outside and start again.
6. when you are sufficiently calm, make yourself something to eat and/or drink- panic attacks are draining on the body, take care of yourself.

 

[Antonio]

I panic...on the dance floor. halp me

 

[Weiland]

what i do (of course could not work for you) is the following:

1. focus on the task of GETTING OUTSIDE- setting a task takes your mind off of whatever you're doing
2. no matter how you do it, get outside: if it's raining, snowing, minus 72 degrees, doesn't matter- do it
3. breathe very slowly and deeply- as if you were faking you were asleep- your body will fight back against this with the twitching short breaths, but just keep going with the long, deep ones.
4. listen to the environment around you and ground yourself- e.g; "i am standing in the garden. i can feel the cold on my face. the wind is blowing the trees. i am cold"
5. when able to breathe 20 or so breaths in a row, try going inside. if it's too much (i usually find that light after being outside in the dark can be quite difficult to cope with) go back outside and start again.
6. when you are sufficiently calm, make yourself something to eat and/or drink- panic attacks are draining on the body, take care of yourself.

Thank you heaps. I'll try this.

 

[Tee-Tee]

I feel ya, mine has been so terrible lately like it a struggle to even get out the house. This last week it has been playing up so bad that I missed a week of college, but then I don't wanna go back cuz I feel like the friends I made there would hate me. Its a struggle with my mind, I know that they wouldn't but my mind over thinks things and just makes my anxiety worse.
I say the best thing is to just show up, and if the day does go bad then you can always leave. I recently got some herbal medicine that helps with anxiety. You can try not to think about anything, as thats would mostly triggers my panic attacks as I start to think about the worse ways things can go wrong and then can't stop thinking about it, try to keep a calm mind and do something that might take your mind of your troubles. Sorry if this doesn't help ^^'

 

[Weiland]

I feel ya, mine has been so terrible lately like it a struggle to even get out the house. This last week it has been playing up so bad that I missed a week of college, but then I don't wanna go back cuz I feel like the friends I made there would hate me. Its a struggle with my mind, I know that they wouldn't but my mind over thinks things and just makes my anxiety worse.
I say the best thing is to just show up, and if the day does go bad then you can always leave. I recently got some herbal medicine that helps with anxiety. You can try not to think about anything, as thats would mostly triggers my panic attacks as I start to think about the worse ways things can go wrong and then can't stop thinking about it, try to keep a calm mind and do something that might take your mind of your troubles. Sorry if this doesn't help ^^'

It helps. Thanks for the reply! My anxiety is starting to alleviate now, but it's still kinda there. Let's just see what the morning brings.

 

[Minto]

I've had bad anxiety for years to where I still have trouble leaving the house a lot, but what works best for me is having a medication prescribed to me that I only take when really needed. So if it becomes any worse, maybe talk to a doctor about it and hopefully you can find something that helps. Anxiety is really the worst.

 

[KaydeeKrunk]

Try 5-4-3-2-1 grounding. It really helps me sometimes.

Look- concentrate on your surroundings,look at five things in your sight and say them out loud.
Feel- pay attention to your body, list out four things you can feel and/or touch
Listen- focus on what you can hear, list out three sounds
Smell- concentrate on what smells there are, list out 2 things you can smell
Taste- focus on your mouth, list out 1 thing you can taste, if nothing find something to taste or imagine your favorite taste.

It might seems weird but I carry things around to help me ground because it really helps me come down from an attack. I'll usually carry a candy or gum to taste, some familiar smell like something with my boyfriend's cologne on it and then I have whatever sweet I have to taste that I can also smell. Bring something like a stim toy that both has things to touch and make noise. You can do most steps based on your surroundings but having a few things to help out is always good.

Also my really good friend went to TAFE and he's on the autism spectrum with really bad communication skills and he loved it, so I hope it goes well for you I'm sure you'll pull through and do great! Good luck!

 

[Bcat]

I try and get away from any and all distractions. No screens or media.
Then I try to breath in and out slowly and quiet my mind.
I try to stop thinking and ground myself in the present moment, outside of my own head.

 

[piichinu]

wat even is a panic attack never had her

actually i had one three years ago i just made myself cry and my parents fixed the issue for me

 

[visibleghost]

i don’t get panic attacks often at all anymore but i used to get them a lot and i still have anxiety attacks often. when i had one of those sudden and intense panic attacks that made me feel like i was dying i tried to leave the situation i was in and go somewhere calm and try to think myself through it. panic attacks don’t last for very long so i would usually wait out the worst and then deal with it with my Skilled Coping Mechanisms dfhdgjfgjfgfgj like by using grounding techniques and using fistractions and whatever

thinking logically can work for me if i have started to calm down a bit but it’s not always easy when you’re trapped in anxious thoughts. maybe thinking through or writing down logical thoughts and remembering or reading them when you’re anxious might help idk lol.

 

[unravel]

Chill man and also you're not alone
Everyone gets to experience those kind of situation and that's how life works

I usually play video games or go out and chill to keep away negative thoughts

 

[Rizies]

I get anxiety attacks, once it was so bad I couldn't leave my room. I'm prescribed Ativan when I do have it.

I've gone through therapy, group therapy, I've tried grounding techniques and none really worked. Mostly when my depression is worse my anxiety of worse

 

[John Wick]

I get anxiety attacks, once it was so bad I couldn't leave my room. I'm prescribed Ativan when I do have it.

I've gone through therapy, group therapy, I've tried grounding techniques and none really worked. Mostly when my depression is worse my anxiety of worse

That's what I take. Have been for years.
I have had chronic anxiety since I was 17.

It's not something you can control naturally.
Anyone saying "chill".. hasn't got a clue about true anxiety, where you think you're going to choke on your own tongue, and you're shovelling pills and/or alcohol, just to keep your airways open.

If you've felt the above, then you've still only caught a glimpse of this horrid anxiety, that makes you a prisoner in your own body.

 

[N a t]

Take a damn seat and distract myself cuz I dunno what else to do

 

[Greys0n]

i just breath

 

[xSuperMario64x]

I had a panic attack one morning about two hours before my physics class, because I had an essay due later that day and I didn't have it done. I felt like I was gonna pass out and I couldn't breathe.

I just kinda sat down, put my head between my knees, took deep breaths, and did what my mom told me to do: look for five things you can see, four things you can touch, three things you can smell, etc. and after about 5 minutes I started coming out of it.

Luckily I haven't had a panic attack since but I know that they can be really scary. Maybe doing what I did can help you