Does anyone experience anxiety or panic attacks.???
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@Helen Yes everything Helen said. I’d add -try ice on your chest -submerge your face in cold water/splash it with cold water -vagus nerve stretches (YouTube below but you can look up more) -lightly rubbing your lips with a finger -“categories”: naming lots of things from a category, like “animals with long tails”. Or doing mental math if you don’t hate math -wrapping the fingers of each hand tightly together in an ace bandage -having someone lay on top of you or roll you up tight in a blanket -Insight timer (free meditation app) or Calm app (not free) but I know I can’t do meditiation at a level 10 panic. I need to be lower like a 7 or 6 level for that. If I remember others I’ll add. Sending love.
It depends if I am inside the house and let my mind race into an anxiety attack I literally will go to the window and look outside and tell myself “you see everything is as it was, the sky isnt falling, people are going about their business, the immediate world is calm” It usually helps ground me from whatever I thought up and made bigger than it actually is. If its night I will hold or hug my husband, it gets me out of my headspace. I rarely have anxiety in public spaces. I have to be alone or have too much time to think lol
https://youtu.be/L1HCG3BGK8I?si=iv7MzXmaFjg2Dacf
Assess my life. There’s always a trigger. Remove the trigger ! Iv been crippled for months. Affecting every aspect of my life. Iv kicked my husband out and swapped jobs and both have improved my anxiety to where it’s no longer an issue
@KatieKay that’s so awesome, I’m glad you are doing better and got rid of toxicity
Thank you all the advice and tips I appreciate it
I have before but not during pregnancy. Breathing exercises (there’s on where you trace your fingers, the square breathing exercise, blowing out the candles one) 54321 technique. 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste. Leaves on a stream technique Distraction Look up all 8 senses and focus on those. Try not to avoid something if it makes you feel anxious as can make it worse. Exercise (I found short intense ones helped) Might be worth reaching out for mental health support or therapies like DBT. Hope you feel better soon.