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Anxiety This forum is for seeking advice on anxiety and stress related issues.

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Panic Attacks? - July 17th 2012, 07:21 PM

Hey again.
So, I've been having a lot of panic attacks lately, because of my anxiety.
I'm looking for new ways to calm myself down, without the assistance of other people.

I also have anger issues, and when I have PA, my anger starts to act up, and I generally rip into/yell at people.

Any ideas? (:


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Re: Panic Attacks? - July 17th 2012, 08:54 PM

Write. Write when you have anxiety or anger, write what is wrong and just anything else that comes to mind. It should help a lot and you might even come up with solutions to the problems. I've found the reason that anger and anxiety goes on for so long is because the thoughts in your head just keep rattling around in there, but if you get them out it will slow down. Once the things are out of your head and on paper, you can see them and analyze the problems better. It's done wonders for me and the people I have suggested it to.
Music is also a good way, when I am mad I listen to fast paced music and if I have anxiety I listen to a slow song and just focus on that. It calms me down. Sometimes I do both and listen to music and write. In a matter of minuets I calm down and don't even need to write anything down anymore.
   
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Re: Panic Attacks? - July 18th 2012, 03:04 AM

Hey there,
Learn to breathe. It sounds stupid and that's how it will feel at first but it's EXTREMELY helpful once you get the hang of it.There's lots of breathing exercises to learn but you can start simple by just closing your eyes inhaling counting to five then exhale through the mouth counting to five. When you panic, your whole body goes into overdrive and your heart starts racing. Breathing slowly literally FORCES your body to slow down. Your heart beat slows down and your thinking will start to slow down. At first it may not help (that's what happened to me) so it might seem useless but it is the kind of thing that takes practice. Something called visualization also helps a lot of people. Close your eyes and think of somewhere let's say the beach. Picture the beach. Sitting on the beach, the sun above you the people around you. Listen to the beach: the waves crashing to shore, the screams of little kids. Smell the beach: Smell the salty water, the hint of seaweed in the air. Feel the beach: Feel the sand around you and the cool wind blowing. For this you can picture whatever place you like. Mine used to be my bead with my favorite stuffed animal and fan oscillating around me. Another thing that helps for me is having a little fidget toy. Say some silly putty or a stress ball. These kinds of things take your mind off the panic and onto something else so your thoughts can slow down and you can regain control. Are these the kinds of things you're looking for? Like for during/leading up to a panic attack? Or just in general are you looking for things to keep your anxiety low?
I hope I helped. I've been there before and it takes practice to get the hang of these but you'll get there.
Good luck and don't hesitate to shoot me a PM if you ever want to chat!
Alessa


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Re: Panic Attacks? - July 18th 2012, 05:13 AM

I've struggled with panic attacks for the last few years, and mine are very frequent so I can definitely understand the reaching out for help on what to do. I have to agree with Alessa, it sounds quite silly, but learning to breathe properly is the most beneficial way to prevent a panic attack or make it much much milder. Breathing is going to be a big thing in trying to calm yourself down.
Kaliska also had a good idea when she said to write it out. Writing helps immensely. When you feel like you're anxiety is acting up or even after your attack, write out what is bothering you so much so that you can get it out of your head. When I have panic attacks, I always write it out and then lite it on fire so that it's out of my system and symbolically burned and gone.

However, in our Self-Harm Forum, we have a Sticky Thread that gives a bunch of alternatives for self-harm. Even if you're not engaged in self harm, there are sooo many great alternatives in the thread to get your mind off of life and everything going on. I strongly recommend that you check it out and see if you think anything will help you there.

If you ever need anything, know that I'm always here to help.
I hope that you're doing well and that your panic attacks start to subside.
Hang in there, you're stronger than this.

-Kaylaaa. (:


When you can't find your way home,
and when life gets too hard to face on your own.
I will stand as a light through the darkness unknown,
I will walk with you, so you're never alone.
   
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