@Frogshapedbrick's post on Artfol
Does anyone have tips for helping with panic attacks? I jist had a really bad one and it took a while to calm down.Apr 16, 2023
#questions
Comments
This may seem silly but if you like stuffed animals bring a small one from home with you. I know for me personally having something that's soft & smells like my room to squeeze helps alot
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I’ve been working through anxiety/panic lately and I second the breathing already mentioned.
If you want some preventative techniques, doing a short yoga practice each day (like 4-7 days a week) has helped me, since it focuses on breathing and grounding you in the moment. I like to practice in the evening to relax, but I think any time of day is good as long as you’re consistent. Yoga with Adriene on YouTube has good, easy videos to follow. I hope you feel better soon~
If you want some preventative techniques, doing a short yoga practice each day (like 4-7 days a week) has helped me, since it focuses on breathing and grounding you in the moment. I like to practice in the evening to relax, but I think any time of day is good as long as you’re consistent. Yoga with Adriene on YouTube has good, easy videos to follow. I hope you feel better soon~
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Expanding on the breathing technique from @4zr4_art , this might help with prevention:
To elicit relaxation: Short breathe in, long breathe out (4-6)
When in need of focus: Breathe in and out the same amount of time (5-5)
And to tense up: Long breathe in, short breathe out (6-4)
For instant relaxation: Two breathes in, one out. You can do it as many times as you need. It's the same kind of breathing we do at times when we're asleep.
To elicit relaxation: Short breathe in, long breathe out (4-6)
When in need of focus: Breathe in and out the same amount of time (5-5)
And to tense up: Long breathe in, short breathe out (6-4)
For instant relaxation: Two breathes in, one out. You can do it as many times as you need. It's the same kind of breathing we do at times when we're asleep.
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Use the 3-3-3 rule
Look around you and identify
3 objects
3 sounds
then move 3 body parts
This will help to ground you and probably help shift focus from what’s triggering the attack
Another thing I learnt from the military that will help really well is box breathing.
4 counts of inhaling
4 counts holding your breath
4 counts exhaling
4 counts hold
Repeat
Only ever had attacks twice and these were enough to help me. Hope they’ll do the same for you!
Look around you and identify
3 objects
3 sounds
then move 3 body parts
This will help to ground you and probably help shift focus from what’s triggering the attack
Another thing I learnt from the military that will help really well is box breathing.
4 counts of inhaling
4 counts holding your breath
4 counts exhaling
4 counts hold
Repeat
Only ever had attacks twice and these were enough to help me. Hope they’ll do the same for you!
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