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had an anxiety attack for the first time in my life today - at least i think it was an anxiety attack - i had a tight feeling in my chest for ages and i was shivering uncontrollably and then i started to not be able to breathe and i was crying - there wasn’t even one thing that set it off i think just general anxiety about my insane workload and atruggling to make friends in college and just feeling so alone - anyway it was one of the worst experiences of my life and my chest still feels tight and i don’t know what to do i still have to write an eight page essay to write - anyway any tips for dealing with anxiety attacks i would love to know …
Nov 4, 2024

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I get them badly and have ended up in the ER on occasion, as I was certain I was dying. Breathing as others have suggested *helps* but not always. I use box breathing - 2 sec in / hold for 2 sec / 2 sec out / hold for 2 sec. I ended up with medication after a diagnosis of panic disorder (without agoraphobia) and it has reduced them by 99% over the past 15 years. The weird thing is that for me and many others, there aren't obvious triggers. I started getting them when my life was about as awesome as it could be, seemingly out of nowhere. Oh and I have no idea if it is an actual physiological reaction or merely coincidence or placebo or what, but I think aspartame in large quantities (think a bag of aspartame sweetened candy) is a trigger.
Nov 18, 2024
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My number 1 obviously is breathing exercises, also a big fan of 4-4-6. Adding onto the movement comment: if you are feeling a lot of adrenaline in your body it might be good to /briefly/ do a very intense exercise, like a few jumping jacks. If there is muscle tension that you cant get rid off, try purposely tensing the muscle as much as you can for a few seconds and then let go. Also just a big fan distracting yourself by watching your favourite show or calling a friend and dissociate until the feelings pass.
Nov 5, 2024
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I had my first anxiety attack in college, too. Still have them occasionally, but I've found a few skills that really help me: -Breathing exercises. My favorite are 4-4-6(4 secs breathing in, 4 secs holding, 6 secs exhaling), 4-7-8, and 5-5-5-5(holding when your lungs are empty) -Movement. Going on walks(mindfully breathing while you do it), yoga, even basic stretching! It gets you out of your head and into your body in a way that doesn't activate adrenaline. -Watching cooking shows. Good Eats with Alton Brown got me through some of the roughest patches, AND helped me learn to cook! -Repeating to yourself that anxiety attacks feel bad, but that feeling *in itself* can't hurt you. It is NOT a heart attack You'll get through this! College is a super difficult period for a lot of people, and you are doing your best.
Nov 4, 2024
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Get an ice pack and put it on your chest, shoulders, or head. Ground yourself by focusing on your senses. Breathe deep in, do another quick inhale at the top, breathe out long and slow. Remind yourself that you are safe. This will pass, things will change, you will get through it all 💗
Nov 4, 2024
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oh brother how has it come to this!!! surely i cannot be alone when it comes to being randomly ASSAULTED with a weighted blanket of stress, due to truly nothing at all. couldn’t even tell u if i tried, yet here i am, gobsmacked, my mothers child, distraught. sutured to the couch like a mouse on a glue trap
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I have been dealing with this for almost a year. There were some events that I think kicked it off. Maybe worse since the pandemic started. But! What has been really helpful is understanding that anxiety is showing up in the body because the body does not feel safe. Anxiety is a message to the brain! And sometimes that mechanism gets all fked up and misfires. Doing somatic therapy with a therapist that I really like and think values my concerns has been helpful. I do body and environmental awareness exercises. These help me increase my sense of safety and trust of myself. It's gotten about 15% better since I started. I hope you feel relief soon. Shit is so hard.
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Or Sunday-afternoon-anxiety-and-dread-that-you-cannot-explain. It’s the worst.
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