How To Get Through An Episode

[turnedHead]

Hi everyone,

I just had an anxiety attack. It was the worst I've ever had and no one was around to help me through it.

How do you all calm yourselves down if there's no one around to help you?

My girlfriend didn't know what to say or do either. Any advice for loved ones to help sufferers through hard times?

-Jay

 

[dust]

Self soothing is good - telling yourself everything is ok. Holding yourself or stroking helps too as do baths and nice smells. Telling yourself it will be over soon that it will pass and is not forever. Looking at beautiful things - animals, flowers.

All these things help me.

Best,

dust

 

[Deleted member 5760]

I agree with dust Jay. Also, if it helps to encourage you at all - for me - it got easier. The first few times I had anxiety attacks I was so unaware of what was going on and also, not 'practiced' in talking myself down. Now if I feel one coming on
a) I know what it is, and that aids in my 'self talk' because I can reassuree myself it really is nothing more than anxiety; and
b) I'm getting better at knowing what to say to myself.

Self talk is very powerful. As dust said, concentrate on something positive. Think about a joke you always thought was funny. Think about a pleasant memory. Put on a song you like and sing along so you have to concentrate on remembering the lyrics, etc. Watch a funny movie or tv show. And remember to tell yourself 'this is just an anxiety attack. That's all it is'.

It gets easier Jay x

-Jen

 

[Deleted member 1860]

Work on your grounding skills when you're not having a panic attack so that they will be more effective when an attack hits.

 

[Mary]

Self-talk is one tool.

I also take on an attitude of allowing whatever panic I can't control, making it no big deal. Making panic attacks a big deal tends to grow them. For me, that doesn't mean ignoring them, it means accommodating them and taking good care of them, but not freaking out about them.

My most effective support people have been people who are accommodating to my stress event, loving, and take the deep attitude that panic attacks are no big deal. Again, making panic attacks a big deal tends to grow them.

Finally, I do a deep belly breathing meditation with a matching visualization for 5 minutes every day. When panic attack comes on, I take the visualization I have been practicing and use it to relax my physical symptoms. This is another great tool.

Hang in there.

Mary

 

[NIKI]

The first thing I try is to wash my face with very cold water, it brings me back to the present moment and lets me know that everything is really ok, that the panic will pass and it always does. :)
NIKI

 

[dhawkins78412]

I found a good panic attack video on u tube. I like the advice the guy offers. He says to not try to control it. Panic attacks are normal,you're not going to die, etc. He says take care of yourself. Don't punish yourself. Anyway I'm finding it helpful, especially the trying to control it part.

 

[stillbroken]

I think each person has to kind of find their own way. I found that with severe panic or dissociation, holding ice and rubbing it on the insides of my lower arms helps me to ground. Taking my shoes and socks off and digging my toes in to the carpet or ground can help. I will also start verbally acknowledging things around me: "I see the painting on the wall. I smell the scent of the trees outside. I hear the birds chirping."

With flashbacks, I hold onto whatever small piece of me that knows it's not happening to me right at this moment. Often, keeping my eyes open helps.

With regards to other people and what they can do, I find that having a witness acknowledges my pain, but also limits the distance that I go "into" it.

I don't know if any of this will work for you, and it doesn't always work for me. I like what previous responders said about not growing the attack, but managing.

 

[dharmaBum]

My daughter and I play a "game" that helps me stay grounded and deescalate anxiety (she doesn't know that's why we play it). We call it sensational spy. We take turns saying one thing we perceive with each of our senses, making sure we each choose different things. Like we both alternate listing one thing that we can see, then smell, etc. Then we move on to two for each, and make sure they are different from each other as well as the first one we listed. She likes to add her sense of imagination and emotional feelings, so we use 7 senses. It might help to do an exercise like this with your partner/whoever is with you to become more aware of the present, sensate moment, if that is what you choose.

 

[stillbroken]

That's a great idea that I had totally forgotten about. I use to use it for both my daughter and I when either of us would dissociate.

 

[kers]

The biggest thing that helps me is deep breathing. When I'm panicked I often hold my breath, so 3-count belly breaths make a world of difference.

 

[AvoidanceRulez]

Work on your grounding skills when you're not having a panic attack so that they will be more effective when an attack hits.

that is brilliant. that is what I need to do. I'm so not grounded