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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
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
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
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
