I'm having a panic attack so I'm making a list of things that help.
So yeah, I've been feeling it build up for days and right now I feel great, aka I'm having a panic attack and I can barely type on my phone but let's do this!
The I feel great was sarcasm obviously but hey, whatever helps. Anyway, I'm in need to distract myself and here I am trying to do that. Whenever I have a panic attack is like my mind shuts down and I forget everything that has helped me before (oh yeah, I just remembered to breathe lol.)
Note. Typos will happen because a) I'm feeling like utter you know what and b) English is my second language. Still, hope this helps somehow.
Also... Wait I forgot... Elevator music playing ... Yeah I actually can't remember what I wanted to type, might remember later) oh yeah I remembered! Sometimes I'll shorten panic attack to p.a
Ok, here are some things I've found helpful. (Additional info I'm AuDHD so it changes/affects some things):
-breathing. I know, it's obvious but until you make the effort to pay attention to your breathing you realize how shallow and quick it can be. I don't force myself into any method because it just doesn't work for me. Like box breathing method (4+4+4+4) inhaling, holding breathe, exhaling etc because it just makes me more anxious I can't even breathe properly. So I just focus and getting some air in however I can.
-sigh. Usually when you sigh is involuntarily, but it often means you're letting some extra energy or stress out, so I try to sigh a few times in purpose, telling my body it's ok to relax.
-sitting down or lying down. Some people move, some people even say they run to get rid of the excess energy but honestly? I get so dizzy when I'm having a panic attack I feel like passing out just from existing at that moment. So I just lay in my bed or sit on the floor and I think, well, if I pass out at least I won't hit my head, and if I pass out on my bed, at least I will be comfortable. So I'm just trying to take something scary as a meh thing, a minor inconvenience. Yup, in the moment is really scary but that's the point. Accept it might happen but also take it lightly to be a little less afraid.
-water bottle on my chest. I usually keep water around because for some reason when I'm having a panic attack I either feel nauseous or my mouth hm gets really dry, so it's good to have water on hand. And I keep a water bottle instead of a glass of water because I can press it against my chest and the cold sensation helps bring my body back to reality just a bit. If you're too sensitive to big temperature changes water is better than ice, however...
-ice packs. I have one, it's usually reserved for after working out. Ok not mine, it's my sister's, but I borrow it when I'm having a panic attack. I usually get it beforehand when I feel I'm heading there because when I'm in the middle of a panic attack I'm not leaving my room or the place I'm currently at, because you know, the passing out thing, so moving or walking are mostly off the table. I wrap the ice pack in a t-shirt or a towel and press it on my chest. If I'm feeling too oversensitive or cold, I stick to the water bottle.
(Wow I'm typing so fast for no reason, well, it's more like I'm trying to keep me grounded... Moving on.)
-listening to my body. How do I feel? I don't question it, I just do a quick mental scan and that's it, because if I linger on any particular feeling I'm just asking for it to get worse, especially when I get a tingling sensation on my limbs. So, checking how I'm feeling and moving on to focus on my breathing. Just, connecting to my body and reminding myself I'm still here even though I feel like sh.t.
-acknowledging what it's happening. I basically tell myself. Yup, I'm having a panic attack, it sucks, it sucks really bad and I feel like I might x.x say bye bye but I've survived it before, and I'm not the only one. It has passed before, and it can, and will pass again. I feel terrible, I feel out of control, but it's momentary. Just hold on, hold on and keep breathing.
-do what your body needs. You need to look at cat memes? Look at cat memes. You need to splash water on your face? Do that. Basically don't judge yourself for doing strange things like needing to lay on the floor or drink a bottle of water in one go. Or write Reddit posts idk. Just be careful and keep your safety in mind.
-if you have meds take them, but don't over do it. Sometimes I get too scared and I just want to take more of my anxiety meds to make the p.a. go away faster, but there's not a quick solution. We basically just have to wait it out, whether we like it or not. Don't try to rush feeling better, you're just basically telling your body your actually in danger and that's why you need to fix it asap which brings me to...
-accept your anxiety. Yup, it's there, yup it's incredibly overwhelming and scary but it's there, it's your body trying to adjust itself after days if stress or a scary situation. You can't will your body to be ok just because it feels bad. I wished. The main thing is patience. It will pass, and in the end it's your body trying to keep you safe, even if it isn't exactly doing it 100% right. Honestly? I thank my anxiety and I try my best to let it do its thing. I don't rush it, I don't make myself feel bad about it, I try to let it run it's course.
(An uncle of mine, a doctor who has been through p.a. told it's like getting a shot of adrenaline, you can't force it out, but your body will run our of it eventually, just let it do its job. Let it fade away on its own.)
-don't overthink it. I was so scared of p.a. I had like ten things around me just in case. Cold water, the ice pack, a stress ball, my meds, you name it. But again, it just reinforced the idea that a p.a was the worst possible thing and that I should do anything in my power to avoid or make it pass as fast as I could. I realized I had to stop because I was creating a cicle of fear. So yeah, right now I just keep my meds and the water bottle at hand, that's it.
-surrender to it. This one is the hardest, because your body is literally telling you this is it, this is your final day. The last thing we can do is be logical when you feel like your whole self is shutting down in the scariest way possible. But seriously, don't fight it. I rest, let my head fall to the side and I tell myself, whatever happens, happens. It doesn't work magic, but you challenge the fear, which is what keeps the adrenaline keep coming. So welcome it as best as you can, let it be and let it pass. I used to think (and I still do sometimes) that it can only get worse, but by that logic, then it can also get better. It can go both ways. So again, be patient. Seriously, it's the most important thing.
-call someone if you can. This is kinda my last resort since I feel like I'm bothering people. Yup even when I think I'm close to x.x I still think I'm an annoyance. But if you can, just call someone before it gets too bad, because usually I wait until I'm crying so bad I can't even speak properly, so feeling connected helps ground you. Tip, you can also write a post in here if you have no one to talk to. People are usually nice and very understanding. I even had gotten messages a day or two later asking how I'm doing and I just feel seen. It reminds me people care, and that I'm not alone. Props to anyone being nice and caring when someone is having a difficult time, you help more than you know.
-do something with your hands. Draw, journal, make lines on a piece of paper, get a stress ball. It helps with the excess energy and gives you something to focus without giving yourself more stress. Pick one, something easy and focus on it. It really helps.
-breathing. Yup, check again on your breathing, and unlock your jaw, which you might be doing if you're having a p.a
-noise canceling headphones. Sometimes extra noise doesn't help at all, it just piles things up. I have done small earbuds because sometimes the headphones are too much, like yet another thing my body has to process. (The tightness, the heaviness, etc.) Or play some soft music if you can in a very low volume. Meditation or lo-fi or ambient music helps.
(Extra note, I'm on my bed right now and I moved a bit and oh boy I regretted it. I get so sensitive to the slightest changes I feel like my body can't deal with it. Again, super fun.)
-save funny or cute posts. Again, another distraction for when you can stand a screen on your face. I have a ton of cat stuff and funny things here saved on my Reddit account. Memes about anxiety, tips also and reminders about how this sucks but that yeah, it also happens and it's whatever you know? Basically things that make me go aww or chuckle at how ridiculous anxiety or panic attacks are. Making fun of something like this sometimes is the best therapy.
-eat something once you're still feeling better. If you start feeling hungry that's a good sign.
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Funny phrases I like:
-I'm experiencing experiences over here.
-brain no worky, brain no worky.
(I had others but I forgot.)
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Last but no least. These are some things that help others but I've found they don't work for me but the might work for you:
-eat something sour. It helps you pull you body back to reality and shut down what's producing more anxiety because your body goes wtf and focuses on the new flavor instead. Sour candy, lemons, etc. (This doesn't work for me because I'm already overstimulated enough and I'm just piling more stuff on top of the other, it might be because my autism or my ADHD. It's personal, I tried several times and it never helped.
-the five things you see, four you can touch, etc. (Same thing as the last, doesn't work for me because I'm already too overstimulated and I'm forcing my brain to work even harder.) Again, this works for a lot of people, it doesn't work for me, again, I tried multiple times, it often made it worse. Silence and quiet and a simple focus, just the one thing works better for me)
-breathing techniques. There are many out there and they help get some sense of control over your body. I already explained why they don't work for me.
That's it for now, believe it or not this post took me an hour to write and I'm just getting over my panic attack. I liked to believe this helped? Idk. My head is k...ing me btw @.@
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I might add more things later if I remember well, more things that have helped.
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TLDR. sorry, there's no quick version of this. Just read whatever section interests you.