30 8 / 2014
Anonymous said: What do i do when i get panic attacks no one knows how to help me
When you are having a panic attack, find a place to sit, if you’re not already sitting. The first step is to realize “This is a panic attack,” and remind yourself “That’s okay.” It’s okay to panic. You are not weak, and you are not going “crazy,” and you are not going to die. This is a thing that happens to you, it’s not fair, but it’s not something that needs to be fought. Let it happen, so that it can pass in its own time.
Then I want you to breathe. Not deeply, because that can make hyperventilation worse. Just breathe slowly. Concentrate on your breathing. Breathe veeery slow. In through your nose, out through your mouth. Count through your breaths. In - one, two, three, and out - one, two, three. In - one, two, three, and out - one, two, three. Perform any other actions that make you comfortable. Does running your hands through your hair feel nice? Do that. Grab a blankie and hug it. Pet your dog/cat. Something. Do something simple that’s pleasant and grounding.
When you are feeling a little bit pleasant after this, I’m sure you will still be panicky. I want you to repeat all this. Remind yourself “It’s okay. This cannot be helped. This is not my fault. This is okay, and it will pass.” Continue to focus on your breathing until you can tell your heart is starting to return to normal. It might help at this point to go about your business as usual, or find something to busy yourself, otherwise you could sit and dwell on what just happened, and possibly even trigger another one by worrying about the same thing that provoked the first one.
I hope you’re okay, hun. I’m so sorry you are suffering panic attacks. They’re terrible and debilitating, but I know you can get through it. I have so much faith in you. Good luck, sweetness!
How to cope with panic attacks: actually good recommendation.
Even if you don’t experience this, you might share.