What’s the best way to suppress a panic attack?

What’s the best way to suppress a panic attack?

What do you think?

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  1. The 5-4-3-2-1 grounding method works for me. I started having severe panic attacks starting at 12 years old. I’m in my 30s and this is the only thing that works 100% of the time.

    Control your breathing and then do the following:

    5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings.

    4: Acknowledge FOUR things you can touch around you. It could be your hair, a pillow, or the ground under your feet.

    3: Acknowledge THREE things you hear. This could be any external sound. If you can hear your belly rumbling that counts! Focus on things you can hear outside of your body.

    2: Acknowledge TWO things you can smell. Maybe you are in your office and smell pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside.

    1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like—gum, coffee, or the sandwich from lunch?

  2. accepting you wont die, being aware of the symptoms what they are and why they are.

    walking round at a steady pace, calm your breathing, tell yourself you are okay and not in danger.

  3. Something I have my daughter do is name something that she likes that starts with each letter of her name. Her name is Nadia so for example N- nail polish a-apples d- drawing i- ice cream (preferably coffee ice cream) a-americas got talent

    Just something that helps her maybe it could help you as well.

  4. Definitely the 5 senses technique . 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Helps a lot to keep you grounded and stop you mind from racing.

  5. I have very physical panic attacks (as in I get physical symptoms that seem unrelated) but once I recognized that was having a panic attack and that I wasn’t going to die, I felt a bit better, or at least more in control.

  6. I used to have panic disorder. Used to. You need to reach a state where you accept death. Grounding techniques work, but not always. Accept your mortality, and learn to trust your competence.

  7. I use a breathing technique. 4 secon inhale 4 second hold 4 second exhale 4 second hold. Repeat. I also find that meditation and exercise help my anxiety in general. Yoga let’s you do both at the same time and it’s plenty good for you. Other than that I do self medicate with alchohol. Can’t say I necessarily recommend it as alchohol has some nasty side effects but hey it does work.

  8. Drinking cold water or Patting water on my face, really just feeling any thing more tangible than feeling the symptoms of a panic attack. If I can feel the coldness of the water then my brain can focus on only that feeling

  9. Most of the time for me when it gets that bad I cry and it almost instantly minimizes the attack. I’ve gone to the bathroom at work to just cry it out and after 5 minutes gone back out there and been almost normal.

  10. In the moment, it’s important to distract your brain by giving it tasks – what can I see/hear/feel etc. Working on measured breathing to help slow your heart rate. Recognizing that it will pass.

    In the long term, get a therapist if you don’t have one already. If you can’t afford one, reach out to supportive family and friends for help. Being able to verbalize the things causing the attacks and talking them through can help you get a better scope on the situation.

  11. If Reddit has taught me anything, go with the good ole’ dick twist. [https://m.youtube.com/watch?v=YRDCYgCSJTU] Seriously though, I have anxiety too, and if I can find something humorous about a situation it will stave off an attack.

  12. Best way I’ve dealt with it is what my doctor has called the “seal method” (at least that’s what I remember him saying). Basically you gotta go into a dark room and get cold. Make sure you have a cold glass of water and, if you have it available, some nice cold ice cream. It has something to do with getting your body cold to stop your heart from racing. It would help if you explained your symptoms, as I’m sure they vary amongst people.

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