Panic attack prevention

[Calendula]

Today I was at the grocery store with friends and one of them made a joke that made me think of my trauma. My vision went blurry, heartbeat started racing, I had a hard time breathing.. I was going to have a panic attack in the middle of the grocery store. But, my one friend who does know about the trauma (he was there when I had a major trigger and I told him accidently) grabbed my arm because he saw how I reacted. I know a few grounding techniques but when my mind just goes into panic mode. I can't start thinking about them. Does anyone have tricks on dealing with this?

At home, i just sit or lay down. It helps clear my mind and I can try grounding, or simply go through the panic attack without anyone seeing but in public.. I just don't know what to do.

 

[Sideways]

I think it's probably going to be largely an individual thing as to what works best for you, but panic attacks in the grocery store are definitely something I'm familiar with.

For me, I practice my regulated breathing each night to get myself to sleep, so I'm now at the point where I'm good enough at slowing it down that I know I can use it in a crisis. So, when panic is setting in, I follow the same 3 steps each time:
Get my breathing under control;
Walk myself to somewhere I have enough space;
And sit there breathing till it passes.

I know how bad my panic attacks get, so staying in a situation that is making me panic? I just can't. If I was having an asthma attack, I'd need an inhaler. When I'm having a panic attack, I need to sit down somewhere I feel reasonably safe. That's just how it is.

So if sitting down at home works for you? Maybe aim to be able to do that when you're out? People don't really need much of an explanation, because usually our facial expression pre-attack says enough! I often say something as basic as "I need to go outside" and iust start walking.

 

[shimmerz]

I used to bring with me sour candies. Like, really sour candies. When I felt my eyes go I would pop a candy and POOF - there I was in my body again.

 

[Tornadic Thoughts]

I remember having to often seek the benches or tables in a store so I could get away from the crowd and chill out so I could stand again and get through it. I'd get dizzy, head spinning, things would get dark, and I'd feel like I was going to fall out. Happened while I was driving one day, with no crowds and no stress, and I had to pull over and wave down help...went to the ER in an ambulance that day and was told it was a panic attack brought about by heat exhaustion and dehydration.

This breathing technique was my gateway experience to learning how to better manage my heightened anxiety, as well as greatly improving my sleep quality, via breathing on purpose. The best part about it is once you learn it, it's totally free and accessible 24/7. Not sure why this isn't being taught as a basic life skill in every school and home...but hopefully one day, perhaps.
Rhythmic Stress Relief: Stopwatch Tap Technique with Jim Donovan

Prior to learning this, I was on xanax multiple times a day and ambien daily, along with other meds for other issues, to stay what was considered functioning at the time and to even think about sleeping. After learning that technique and practicing it daily for a couple months, along with learning other methods I'd not explored before, and eliminating many toxic things deemed normal by most, I was able to give up my prescriptions, under doctor's supervision, of course.

I moved from this type of breathing to experimenting more with the diaphragmatic method, the alternate nostril method, counted breaths, did a few re-birthing sessions and felt great afterward, and still make it a point to practice as many times as I can fit into my day, each day, on purpose.

Be it while driving, standing in line, surfing the net, walking outdoors, fixing food, watching a movie, soaking in a hot bath with epsom salts, while applying favorite essential and healing oil blends to add the aromatherapy aspect, being sure that there are NO artificial scents involved at any time, otherwise you chance screwing with your entire endocrine system. (I had to rid of everything artificial in my life, as much as humanly possible - and now I wonder how many of those store encounters may have been brought about by the chemical shit storm fragrances rather than anxiety)

Life changing is an understatement, as I experienced it. Granted, it was combined with other things I was learning more about around that same time such as smudging with sage, drumming, meditation, sound healing, herbal remedies, daily consumption habits, stress management, gardening, acupuncture, massage therapy, etc. There's a great bunch of folks in our local community who are willing to barter time and skills over always expecting cash...which is the only way it was possible for me to dip into trying so many different arenas in my desperate attempts to find help.

Hoping something in that mess of verbiage is helpful to you in some way.

 

[Calendula]

I remember having to often seek the benches or tables in a store so I could get away from the...

Thank you for that breathing exercise!! My heartbeat has been racing since I woke up; it literally feels like I'm running even if I'm just laying down. I tried the exercise and it actually helped a lot.

 

[Changing4Best]

I did the stopwatch thing too. I really was able to slow my breathing down. It worked! Thanks.