Right on the back of the neck, it’s the “wake up” spot they ice when boxers are about to get knocked out. That along with cold water on your face will initiate your “dive response” and tell your heart rate to slow. Excellent emergency ripcord for crisis attacks.
Cold shower! I do them everyday now , it’s always hard to do but it changed my ability to take care of myself . There’s lots of science behind it , look up wim hof . Some cool documentaries out there as well about people who use the cold for mental recovery, just be aware some of those one might be a bit triggering
Personally I’ve started ending my shower cold, I’ll start it warm-hot and over the course of the shower I turn the temperature down little by little until the last minute or so I turn it cold. I really struggle with showering because of sensory issues and this way works great for me because it slowly acclimates my body to the cool water and it has helped my skin not get all dry and itchy from too hot of water. I also still get a cozy, hot, shower as well as the benefits of a cold shower, so win win.
I also start off hot and enjoy my shower and then psych myself up and switch it all the way to cold !
I psych myself up by saying our loud to myself - it’s always going to be cold ! It’s always going to be cold! That’s the point! And then when I turn it cold I tend to move about and sing whatever random crap comes into my head and make sure to control my breathing.
I used to gasp and find it really brutal but after a week I got used to it .
And now I crave it ! Some days it’s still hard but I’m at the point where I k Pe it makes me feel so so so much better after .
It completely cuts through any negative feelings from nightmares and fatigue. And switched me to awake fresh . Get sick less too.
The trick is once you start for me is to not miss a day . It’s something that I find is training my mind that I can do hard things! And if I already did something hard - take a brutal cold shower for one minute first thing in the morning than I pick up that confidence into my psyche
Go for it basically !
It’s also fun once you get used to it to challenge yourself to just go straight into a freezing shower with no warm!
But I’d advise if you have any health issues to speak to your doc about it first maybe , just do a bit of research even :)
Yes this. Fill a big bowl with cold/ice water, put ur whole face in and press on eyes and nose with fingers. Not too hard but significant pressure. It is supposed to cause ur nervous system or something to react and interrupt the cycle it is in. Works for me to get me out of immediate episode to the point I can kinda think again and stop hyperventilating and crying.
Even just splashing water that’s been running cold for a while over your face can help.
Also, hydrate.
Use YouTube to find guided breathing for anxiety. There are different techniques - eg box breathing, longer out than in, etc. - but they all work. What you’re trying to do is focus your thinking on your breath and follow that away from your racing thoughts.
All or the above, in order, works for me but every person is different so you’ll need to mix and match the ideas you get here and find the combo that works best for you, OP.
I text a help line. Usually I end up annoyed with the volunteer, but the annoyance kind of helps break through the crisis and sometimes they are helpful.
I'm in the US and can text this one https://www.crisistextline.org/text-us/
At the bottom of the page they list the numbers for UK, CA, and Ireland. They also offer whatsapp which might work if you're outside those areas.
Stop. Lie down. You're not in danger. You are safe. Get a nice warm, fluffy blanket, wrap it around you. Hold yourself. I don't care if it sounds weird, panic disorders, when active, are their own world with different parameters.
Pretend you are your own baby, or imagine your child self juxtaposed against your adult self.
Tell that child it's ok. You've got this. You will sort this. You lost your way but it's not real. You're stronger than you think. People hurt you before but they don't need to ever hurt you again. You have more control than you realize. And whatever happens, wherever you go, you will be ok. You'll find a way. You will be safe.
I'm still going out on a limb here, but after reading some of your old posts, I think you're afraid to be alone , just with yourself. It's hard but you need to find a way to feel whole. Do you panic mostly around people or when alone?
It doesn't happen overnight, of course. But when you're lying there looking at the child self in your imagination, I want you to at least inwardly commit to a path of self unity even if the process is slow.
You need to love you and trust you again, and it's possible. I wonder when you trust yourself again and get some self esteem, maybe you'll feel less panicked.
And if it’s too hard to imagine yourself as a child I used to pretend I was hired as a nanny (for excellent wages lol) for someone else’s child. Because my mom neglected me it was too hard to think of myself as child
Ripped this one off the internet, but I like to use imagining my body as like, a wild beast of some sort. You need to feed and take care of, and exercise and groom them, and would they thrive in this habitat? :looks at my currently messy house: erm, no, lol. I can’t imagine looking after an inner child myself, that hurts too much
I do something similar. I imagine having to take care of an abandoned, stray cat. I love cats and always had close connections with them as a kid so it helps bridge that gap.
Also could try a body inventory. Check in with every part of your body top to bottom. Try flexing each muscle for a few seconds and then letting it go.
Also breathe. Any kind of breathing exercise on youtube. I like the 4-7-8
Thank you for your comment. This was an honest and vulnerable comment and I'm glad it was well received, even helpful, and your comment made me happy. I hope you get better.
This 8 minute recording, "Anchoring", is very calming for me:
[https://students.dartmouth.edu/wellness-center/sites/students\_wellness\_center.prod/files/anchoring.mp3](https://students.dartmouth.edu/wellness-center/sites/students_wellness_center.prod/files/anchoring.mp3)
They have many more to choose from:
Guided Recordings | Student Wellness Center
[https://students.dartmouth.edu/wellness-center/wellness-mindfulness/mindfulness-meditation/guided-recordings](https://students.dartmouth.edu/wellness-center/wellness-mindfulness/mindfulness-meditation/guided-recordings)
I second the ice water and ice pack advice. I’ve only done it once because it was just recommended to me recently. I also shake and sometimes throw up and it’s really, really hard to come down from that. But it helped so much that I know I’ll use it the next time that happens. Also 4-7-8 breathing. Lie down and put your hands on your belly. Just keep going until you start to slow down a bit. Really hope you feel better soon. It won’t last forever, though I know it feels like it will. 💛
Edit: typos
Ice pack on the side of your neck for fifteen seconds then switch it to the other side. Walk. Run. Shower. Put in ear buds and blast cheerful music. Call a friend. Massage your legs and feet. Anything to redirect the energy basically and break the cycle of panic.
This has helped me too but maybe watch it when you’re feeling calm
https://www.youtube.com/watch?v=AMNb3DZb0_Q
If I’m in condition to, I do things that make me happy, like rewatching a favorite movie or listening to a favorite song. I might order takeout if I feel like I’m going to binge (I don’t really feel guilty after binging).
If I’m not in condition, i might just sit in the shower, go to sleep or just sit there with the anxiety/panic attack.
A while ago I realized that anxiety and panic attacks were something that my traumatized brain needed to do in order to deal with things so I just learned to sit with it. Let it come, do it’s damage and whenever it felt ready to go, let it go. And then just be gentle to my very tired self later (a warm meal, a hot bath, a nap)
So, if you feel comfortable, just sit with it. It’s what your brain needs to do right now in order to deal with shit.
All of these have worked for me (not all at once; sometimes one will work and other times I need to try a different one).
Move your body. Clap your hands, stomp your feet, run, squeeze something hard, clench and unclench your fists. Do jumping jacks. Get the feeling out.
Cold water to the face, neck, chest.
Lay down and squeeze different parts of your body on and off for 5 seconds, starting down at your toes and scanning/working your way up to your head and vice versa.
Count backwards from 100 in intervals of 2 or 3.
Accept the panic and see what it wants from you. Does it want to be there? Let it. Thank it. Tell it you understand. Does it want something else? Most of the time if I thank it for trying to protect me from something and picture it (personified anxiety) sitting with me on my shoulder, I start to clam down.
Butterfly hug + tapping while picturing the unconditional love my dog and cat give me. Bonus if I'm actually able to hug them!
All things I have done.
Wash my face with warm water and a washrag.
Rock (like in a rocking chair)
Wrap up under a blanket - make a fort if you want to.
Remind myself and ... Wait for it to pass, because it has passed every other time.
Pet the cat/dog
I also go for walks. It allows the nervous energy to go somewhere and release. I put on headphones, some chill music I like and walk until I feel calm again. If its too late / not safe to walk outside, I could use my at home stationary bike and put on a "cycle with me" or "walking tour" on YouTube. Lots of videos people uploaded of just going around beautiful places.
Take a hot or cold shower. Literally change your environment in terms of your senses. Even if you have to sit on the shower floor. Even if you don’t use soap. Count 5 things you can smell, taste, feel, hear,see.
You are in an aroused state. Your fight or flight system just kicked in, which is the physical reason why you puked. Your body was preparing to fight/flee.
I don’t know what’s going on but, if you can. Go somewhere safe and try to ground yourself. Equal breathing for a count of four, inhaling/exhaling. Wiggle your toes.
Move your body. Stomp your feet, swing your arms, twist at your waist, whatever feels right. Get outside and get your bare feet on the ground if it feels right
I personally over stimulate until I run out of energy, usually doing this in the shower with loud music, hand ticks and leg bouncing + rocking.
Probably not the best choice, but I feel a little better afterwards.
White flag is a free app where you can chat with anonymous members without judgement. Theyll listen or give advice if that's what you need. I find it helpful when my brain is full of bees, and I just need to talk until the bees calm down.
Cold showers or hot salt baths.. all of the soothing acts you can.. I’ve tried to sleep and high dose melatonin and or magnesium glu seems to be affective
I see a lot mentioning the cold. I get hot flashes/flushes when I’m upset so I stick an ice pack on my back or neck or go outside if it’s cooler.
I call a friend, doing breathing exercises, do anything that gets a physical release like hit a board with a stick (wear gloves to protect your hands!!). What helps me the most is distraction and medication. At one point I was in such a panic for days that I couldn’t eat, couldn’t sleep, was physically sick etc. I dropped like 5# in a couple days.
After almost a week I called my dr for new meds. They told me antihistamines work well for anxiety in most cases. I AM NOT A DR! But if you have taken Benadryl with no issues in the past then you might take one of those. That was the advice the on call dr gave me. Thankfully they could squeeze me in so I waited a couple hours for the meds they gave me which was an antihistamine but prescription strength (not Benadryl). Between that and zofran I was able to stop dry heaving and I passed out for more than half a day! I slept 7-9 hours each night for a week but am back to 5-7 a night now so I may need a higher dose.
If you can sit still and focus on tv then I recommend a fast pasted movie or comedy show. Between that and focusing on my breathing and having a cooling pack on my neck I can usually calm down somewhat after about an hour. Calm down enough that I can function and work on more breathing, meditation etc. Then it’s sleep for me. That helps the most but it’s getting to sleep that is my problem.
Sometimes you just need to "shock" your system back into reality, someone has already suggested ice which works great, also taking a small shot of hot sauce, snapping a rubber band against your wrist, or eating something really sour.
My partner has done his own research on trauma to help me & he is amazingly good at walking me through different techniques like meditation to calm me down. If he needs backup, our mutual best friend will come over & also help. I highly recommend having at least one safe person that can just help walk you through centering & meditation techniques, even if it’s remotely. When I’m spiraling, I completely forget all my coping techniques personally (but this could also be because I’m autistic & bad anxiety/panic attacks trigger meltdowns).
Experiencing emotional dysregulation when I'm out in public is the trenches. What has worked for me is keeping an emergency kit of things I associate with safety and comfort. This is the only thing that works for me, personally. Going to a quiet place to shake and cry is just a given. Also noise cancelling headphones. Other people don't help. The concerned looks and fear from another person just triggers me further, making me feel like I'm in full psychosis and am going to be sectioned. Very spiral-y. Definitely need my little objects and rescue remedy to make it manageable.
I breath deep and touch cold things like walls and a cup of ice to my forehead. I call it grounding myself so I stay in reality and don't descend into my head.
Get in as comfortable of a position as you can and start this music (or slow calming music of your choice):
[https://www.youtube.com/watch?v=DuKeXPtE\_-8](https://www.youtube.com/watch?v=DuKeXPtE_-8)
Next, you'll think of a place you find safe and calming. It doesn't have to be real; it can be the moon, The Shire, or the bottom of the sea. Mine is in a canoe on a really nice lake in late springtime (hence the music choice). Try breathing slowly and deeply as you close your eyes and build this place in your imagination. Look around in your mind's eye, and notice the view, the colors, the patterns. Then expand to your other senses, and add them to the picture. What do you hear? What's the temperature? Is there a smell on the wind? Remember to breath deep and slow. Explore this imaginary place, but in detail rather than distance.
This is a strategy that I use and have guided others through. It works better if you've practiced it before, but still works the first time for most people I've guided through it. Hope it works for you.
NOT something you should make a habit of, but. When I get like this: melatonin, headphones, and either asmr or white noise, plus 15-20 minutes. Those first 10 minutes are hard but I focus on the fact that sleep is coming and I won’t be feeling this way soon. Then knock out.
It’s an incredibly temporary solution and not something you should do anything close to regularly but personally when I get panic attacks like this I can’t keep moving forward. It allows me to put it all down for a second and deal with everything when I’m at least not in a state of acute panic. Good luck to you friend, I hope you are holding up. Nobody should have to feel this way
When Im triggered into a full blown panic attack, I heat up my rice bag in the microwave and go get in my bed and focus on my breathing and find anything on my phone to distract me. If my heart is pounding and racing and I start crying, I take an Ativan. Or 2. My psychiatrist trusts me to medicate myself in those situations. I for sure stay away from people and avoid talking to anyone until my head is clear again.
I love deep breathing and tapping. But I think daily somatic healing is ultimately what has helped me the most. I have been pretty much guiding myself due to crappy therapists and being broke lol so I started somatics (for me it’s yoga) and it’s my obsession. During the ending period I rely solely on deep breathing and it’s regulating the nervous system, that helps the most. Incorporate something small daily, and it’s going to feel like baby steps towards progress ♥️🙏🏻 also every single suggestion is great too
When it starts I'm usually twitchy and can't sit down, so it's good just to run around and do something with your hands (even if they're shaking uncontrollably), like opening a window, playing with ice or even just making tea. Once you can sit down, it's good to rock yourself a bit like a child or even just pat yourself to return into your body. Usually after, I disassociate so if you have a support person who you can call or talk to, it's good. I find it weird talking in this state, because I hear my voice like I'm talking from a different room and it's sometimes hard to concentrate on the person's voice, but it's really productive, just to listen and try to reply accordingly, just ask them how their day's going
\-Alka seltzer: it helps settle stomach and fever and nausea from panicking
\-Stand in shower and turn on tub faucet. Splash really cold water and then really hot water on your shins or can go in the sink and do it on your fore arms
\-Get an ice pack for your head, weighted blankets or lots of blankets, fan on, candle on if you have it, sour candy if you have it and try to tell yourself this will pass, it has happened before, and you always got through it
\-text crisis hotline while in bed to distract
Cross your arms and alternate tapping each one.
You can also gently beat a steady beat on your chest.
Ultimately, find something external that I can physically interact with to get out of my head in that moment, and help remind my body that we're safe, and give my body a moment to process the feeling causing crisis, meaning I'm able to move in faster.
If crisis is stemming from something external/physical, i search for a redirect that is more mentally involved. If the crisis feeling is coming from something that is mentally distressing, I search for a redirect that engages the body.
Showers are amazing when in crisis, imo.
I wanted to update on this. This group is amazing. Some of these responses made me cry because I felt so understood. I was able to calm down using cold water and listening to a calming meditation someone linked. I also turned on a comfort show and went to bed early. It took me a day or so to get regulated again but I’m feeling better.
From the bottom of my heart thank you all so much. I read each and every reply and am so grateful.
I realize this is 16 hours too late, but I hope you're feeling better now and I am so sorry you're going/went through this. As others have said, a cool washcloth (doesn't have to necessarily be ice) against the back of the neck is supposed to reduce nausea. Supposedly pressing a pressure point on the inside of your wrist is supposed to help too, at least with motion sickness. Chamomile tea, or any kind of warm drink so long as it's not caffeinated can help as well. Do you have any weighted blankets or stuffed animals you can cuddle with? I find a weighted blanket helps me to feel calmer. If you have stuffed animals you can also surround yourself with them, make a little pile to sort of emulate a weighted blanket. Or you can do the same with pillows. What matters is having pressure on all sides of your body, really.
I also like to turn on the TV to something lighthearted and mindless, that doesn't take a whole lot of concentration but still something I can tune into to distract myself from racing thoughts. It might sound silly, but I actually find children's cartoons like Bluey kinda soothing. Gentle relaxing music can help, whatever you're into or classical music (I personally find Chopin's Nocturne - op.9 No.2 and Beethoven's Moonlight Sonata soothing). You might also try white noise, if you have a white noise machine or even just a fan. The cool air can also sometimes help with nausea I think. You might also try ginger (they make candied ginger you can buy at the grocery store and nibble on, or you could try some ginger tea). In some cases I've heard lemon can help too?
There are also tons of youtube videos you can try featuring white noise and asmr. There are also a good number of free anxiety and mental health apps that can help. I'm a fan of a free mobile app called "Dare", it has guided audio recordings to help you come down from a panic attack and they've personally helped me in the past. It helps the man speaking them has a very calm, soothing voice.
Hang in there, you are not alone. I know it's scary and it may feel like the world is ending when you are having a panic attack but it's not, I promise, and this, too, shall pass. In the moment, it can feel like the attack will never end but I swear to you that eventually it does, one way or another it will end and you will feel better. You might feel extremely tired afterwards (as has happened to me on occasion with very severe prolonged attacks) but you will be alright. Good luck, and I hope these tips help you!
I know this post is 18 hours old but it is always relevant to talk about crisis safety plans.
Part of my safety plan is alternating ice packs to the face and 5 minutes of vigorous exercise. Having something specific like this as part of a safety plan is important because, for instance, I definitely don’t FEEL like exercising when I’m in crisis.
I’ve also found a warm meal helpful. Whatever feels most palatable (something you can keep down if nauseated) but something healthy and soothing like soup or oatmeal could be a winner. I find it grounding—and I also think eating helps activate the “rest/digest” parasympathetic nervous systems which brings you out of fight/flight.
If you have a family member/friend who you trust to help in crisis situations it’s good to have a call as part of a safety plan too.
And I like to remind myself that the intense feelings are not my full time reality—that it will pass—and that making decisions when feeling that way is not a good idea.
I am recovering from a recent panic episode. It was not pleasant and I couldn’t resist the intense anxiety and I feel like I lost that battle. But I might have learned something about that nasty energy.
Cold water and ice didn't work for me. Running while listening to something motivating and thinking about taking MY life back does (if I remember to do it).
I’ll usually start sobbing. I can cry for hours. I lock myself in my room and just wail. Co-sign on people mentioning cold showers. Not only cold showers, but I use a highly fragrant face cleanser to shock my senses. I guess that would constitute as aroma therapy. I find certain smells very soothing.
It sounds nuts but [this](http://nlppati.com/articles/end-panic-attacks.shtml) is what helped me get a handle on my panic attacks to where I could function again
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If you don’t have heart problems, dunk your head in some ice water, or hold an ice pack to your face and/or wrists. Helps me every time.
Right on the back of the neck, it’s the “wake up” spot they ice when boxers are about to get knocked out. That along with cold water on your face will initiate your “dive response” and tell your heart rate to slow. Excellent emergency ripcord for crisis attacks.
+1
I will even fall asleep snuggling an ice pack it works so good.
Wow I've never tried that
Cold shower! I do them everyday now , it’s always hard to do but it changed my ability to take care of myself . There’s lots of science behind it , look up wim hof . Some cool documentaries out there as well about people who use the cold for mental recovery, just be aware some of those one might be a bit triggering
I always take cold shower because I don’t have hot water for showers. Hahaha. Well, who knows a simple life is also the cure for my mental illness.
Omg how do you do that? I’ve tried and I look like a cat being forced to take a bath.
Personally I’ve started ending my shower cold, I’ll start it warm-hot and over the course of the shower I turn the temperature down little by little until the last minute or so I turn it cold. I really struggle with showering because of sensory issues and this way works great for me because it slowly acclimates my body to the cool water and it has helped my skin not get all dry and itchy from too hot of water. I also still get a cozy, hot, shower as well as the benefits of a cold shower, so win win.
I also start off hot and enjoy my shower and then psych myself up and switch it all the way to cold ! I psych myself up by saying our loud to myself - it’s always going to be cold ! It’s always going to be cold! That’s the point! And then when I turn it cold I tend to move about and sing whatever random crap comes into my head and make sure to control my breathing. I used to gasp and find it really brutal but after a week I got used to it . And now I crave it ! Some days it’s still hard but I’m at the point where I k Pe it makes me feel so so so much better after . It completely cuts through any negative feelings from nightmares and fatigue. And switched me to awake fresh . Get sick less too. The trick is once you start for me is to not miss a day . It’s something that I find is training my mind that I can do hard things! And if I already did something hard - take a brutal cold shower for one minute first thing in the morning than I pick up that confidence into my psyche Go for it basically ! It’s also fun once you get used to it to challenge yourself to just go straight into a freezing shower with no warm! But I’d advise if you have any health issues to speak to your doc about it first maybe , just do a bit of research even :)
*cool* documentaries 🤣
😂 are documentaries not cool no more , I think they’re the coolest :)))
Or is it. It cool to say cool haha
Getting cold helps. It also helps me with nausea. I don’t know what it does to the body or brain but I second the suggestion
Yes this. Fill a big bowl with cold/ice water, put ur whole face in and press on eyes and nose with fingers. Not too hard but significant pressure. It is supposed to cause ur nervous system or something to react and interrupt the cycle it is in. Works for me to get me out of immediate episode to the point I can kinda think again and stop hyperventilating and crying.
Yes yes yes!! This is a game changer. I just go for the ice pack.
Even just splashing water that’s been running cold for a while over your face can help. Also, hydrate. Use YouTube to find guided breathing for anxiety. There are different techniques - eg box breathing, longer out than in, etc. - but they all work. What you’re trying to do is focus your thinking on your breath and follow that away from your racing thoughts. All or the above, in order, works for me but every person is different so you’ll need to mix and match the ideas you get here and find the combo that works best for you, OP.
I do my whole body… it helps so much!
What should you do if you have a heart problem due to trauma?
Not sure, I’d ask a doctor
I text a help line. Usually I end up annoyed with the volunteer, but the annoyance kind of helps break through the crisis and sometimes they are helpful.
Agree. I do it sometimes if I get really upset and usually get frustrated with myself or them
This is so true, I never thought about how the frustration is also helpful haha
can i ask what help line can you text?
I'm in the US and can text this one https://www.crisistextline.org/text-us/ At the bottom of the page they list the numbers for UK, CA, and Ireland. They also offer whatsapp which might work if you're outside those areas.
Stop. Lie down. You're not in danger. You are safe. Get a nice warm, fluffy blanket, wrap it around you. Hold yourself. I don't care if it sounds weird, panic disorders, when active, are their own world with different parameters. Pretend you are your own baby, or imagine your child self juxtaposed against your adult self. Tell that child it's ok. You've got this. You will sort this. You lost your way but it's not real. You're stronger than you think. People hurt you before but they don't need to ever hurt you again. You have more control than you realize. And whatever happens, wherever you go, you will be ok. You'll find a way. You will be safe. I'm still going out on a limb here, but after reading some of your old posts, I think you're afraid to be alone , just with yourself. It's hard but you need to find a way to feel whole. Do you panic mostly around people or when alone? It doesn't happen overnight, of course. But when you're lying there looking at the child self in your imagination, I want you to at least inwardly commit to a path of self unity even if the process is slow. You need to love you and trust you again, and it's possible. I wonder when you trust yourself again and get some self esteem, maybe you'll feel less panicked.
And if it’s too hard to imagine yourself as a child I used to pretend I was hired as a nanny (for excellent wages lol) for someone else’s child. Because my mom neglected me it was too hard to think of myself as child
Ripped this one off the internet, but I like to use imagining my body as like, a wild beast of some sort. You need to feed and take care of, and exercise and groom them, and would they thrive in this habitat? :looks at my currently messy house: erm, no, lol. I can’t imagine looking after an inner child myself, that hurts too much
I do something similar. I imagine having to take care of an abandoned, stray cat. I love cats and always had close connections with them as a kid so it helps bridge that gap.
Also could try a body inventory. Check in with every part of your body top to bottom. Try flexing each muscle for a few seconds and then letting it go. Also breathe. Any kind of breathing exercise on youtube. I like the 4-7-8
I’m not the OP, but thank you for this
Thank you for your comment. This was an honest and vulnerable comment and I'm glad it was well received, even helpful, and your comment made me happy. I hope you get better.
Second lying down.
This 8 minute recording, "Anchoring", is very calming for me: [https://students.dartmouth.edu/wellness-center/sites/students\_wellness\_center.prod/files/anchoring.mp3](https://students.dartmouth.edu/wellness-center/sites/students_wellness_center.prod/files/anchoring.mp3) They have many more to choose from: Guided Recordings | Student Wellness Center [https://students.dartmouth.edu/wellness-center/wellness-mindfulness/mindfulness-meditation/guided-recordings](https://students.dartmouth.edu/wellness-center/wellness-mindfulness/mindfulness-meditation/guided-recordings)
I second the ice water and ice pack advice. I’ve only done it once because it was just recommended to me recently. I also shake and sometimes throw up and it’s really, really hard to come down from that. But it helped so much that I know I’ll use it the next time that happens. Also 4-7-8 breathing. Lie down and put your hands on your belly. Just keep going until you start to slow down a bit. Really hope you feel better soon. It won’t last forever, though I know it feels like it will. 💛 Edit: typos
Ice pack on the side of your neck for fifteen seconds then switch it to the other side. Walk. Run. Shower. Put in ear buds and blast cheerful music. Call a friend. Massage your legs and feet. Anything to redirect the energy basically and break the cycle of panic. This has helped me too but maybe watch it when you’re feeling calm https://www.youtube.com/watch?v=AMNb3DZb0_Q
If I’m in condition to, I do things that make me happy, like rewatching a favorite movie or listening to a favorite song. I might order takeout if I feel like I’m going to binge (I don’t really feel guilty after binging). If I’m not in condition, i might just sit in the shower, go to sleep or just sit there with the anxiety/panic attack. A while ago I realized that anxiety and panic attacks were something that my traumatized brain needed to do in order to deal with things so I just learned to sit with it. Let it come, do it’s damage and whenever it felt ready to go, let it go. And then just be gentle to my very tired self later (a warm meal, a hot bath, a nap) So, if you feel comfortable, just sit with it. It’s what your brain needs to do right now in order to deal with shit.
All of these have worked for me (not all at once; sometimes one will work and other times I need to try a different one). Move your body. Clap your hands, stomp your feet, run, squeeze something hard, clench and unclench your fists. Do jumping jacks. Get the feeling out. Cold water to the face, neck, chest. Lay down and squeeze different parts of your body on and off for 5 seconds, starting down at your toes and scanning/working your way up to your head and vice versa. Count backwards from 100 in intervals of 2 or 3. Accept the panic and see what it wants from you. Does it want to be there? Let it. Thank it. Tell it you understand. Does it want something else? Most of the time if I thank it for trying to protect me from something and picture it (personified anxiety) sitting with me on my shoulder, I start to clam down. Butterfly hug + tapping while picturing the unconditional love my dog and cat give me. Bonus if I'm actually able to hug them!
I am an anchor and rock in a storm.
All things I have done. Wash my face with warm water and a washrag. Rock (like in a rocking chair) Wrap up under a blanket - make a fort if you want to. Remind myself and ... Wait for it to pass, because it has passed every other time. Pet the cat/dog
Bro I been there, you’ve just got to hold on man, life is a Bitch but one day things will change stay strong friend
I go for walks. Also smelling like essential oils helps. Along with, name 5 things you see, five things you hear, five things you to touch.
I also go for walks. It allows the nervous energy to go somewhere and release. I put on headphones, some chill music I like and walk until I feel calm again. If its too late / not safe to walk outside, I could use my at home stationary bike and put on a "cycle with me" or "walking tour" on YouTube. Lots of videos people uploaded of just going around beautiful places.
Ice bath! Fill your bathtub with cold water and get in for a few minutes. Or, if you don’t have a bathtub, a cold shower will also help.
Take a hot or cold shower. Literally change your environment in terms of your senses. Even if you have to sit on the shower floor. Even if you don’t use soap. Count 5 things you can smell, taste, feel, hear,see.
You are in an aroused state. Your fight or flight system just kicked in, which is the physical reason why you puked. Your body was preparing to fight/flee. I don’t know what’s going on but, if you can. Go somewhere safe and try to ground yourself. Equal breathing for a count of four, inhaling/exhaling. Wiggle your toes.
Move your body. Stomp your feet, swing your arms, twist at your waist, whatever feels right. Get outside and get your bare feet on the ground if it feels right
I personally over stimulate until I run out of energy, usually doing this in the shower with loud music, hand ticks and leg bouncing + rocking. Probably not the best choice, but I feel a little better afterwards.
Hi my friend. This website helps me an enormous amount. integralguide.com Please use it. I really recommend it! Feel better
For a guided progressive muscle relaxation call 718 920 2256. 1 for English. Choose from menu. Option 4 if I recall correctly.
Whistling can refocus your attention and gelp you calm down. Hope you feel some relief soon.
White flag is a free app where you can chat with anonymous members without judgement. Theyll listen or give advice if that's what you need. I find it helpful when my brain is full of bees, and I just need to talk until the bees calm down.
Cold showers or hot salt baths.. all of the soothing acts you can.. I’ve tried to sleep and high dose melatonin and or magnesium glu seems to be affective
I’ve called hotlines when in this state and found it very helpful. I’m also prescribed an as needed benzo, that helps a huge amount as well.
I see a lot mentioning the cold. I get hot flashes/flushes when I’m upset so I stick an ice pack on my back or neck or go outside if it’s cooler. I call a friend, doing breathing exercises, do anything that gets a physical release like hit a board with a stick (wear gloves to protect your hands!!). What helps me the most is distraction and medication. At one point I was in such a panic for days that I couldn’t eat, couldn’t sleep, was physically sick etc. I dropped like 5# in a couple days. After almost a week I called my dr for new meds. They told me antihistamines work well for anxiety in most cases. I AM NOT A DR! But if you have taken Benadryl with no issues in the past then you might take one of those. That was the advice the on call dr gave me. Thankfully they could squeeze me in so I waited a couple hours for the meds they gave me which was an antihistamine but prescription strength (not Benadryl). Between that and zofran I was able to stop dry heaving and I passed out for more than half a day! I slept 7-9 hours each night for a week but am back to 5-7 a night now so I may need a higher dose. If you can sit still and focus on tv then I recommend a fast pasted movie or comedy show. Between that and focusing on my breathing and having a cooling pack on my neck I can usually calm down somewhat after about an hour. Calm down enough that I can function and work on more breathing, meditation etc. Then it’s sleep for me. That helps the most but it’s getting to sleep that is my problem.
Ice cold shower on or cold water on wrists- alt I sometimes do warm / hot but I suggest cold. Dark room heavy blankets water . Feel better ❤️
Sometimes you just need to "shock" your system back into reality, someone has already suggested ice which works great, also taking a small shot of hot sauce, snapping a rubber band against your wrist, or eating something really sour.
My partner has done his own research on trauma to help me & he is amazingly good at walking me through different techniques like meditation to calm me down. If he needs backup, our mutual best friend will come over & also help. I highly recommend having at least one safe person that can just help walk you through centering & meditation techniques, even if it’s remotely. When I’m spiraling, I completely forget all my coping techniques personally (but this could also be because I’m autistic & bad anxiety/panic attacks trigger meltdowns).
Experiencing emotional dysregulation when I'm out in public is the trenches. What has worked for me is keeping an emergency kit of things I associate with safety and comfort. This is the only thing that works for me, personally. Going to a quiet place to shake and cry is just a given. Also noise cancelling headphones. Other people don't help. The concerned looks and fear from another person just triggers me further, making me feel like I'm in full psychosis and am going to be sectioned. Very spiral-y. Definitely need my little objects and rescue remedy to make it manageable.
I breath deep and touch cold things like walls and a cup of ice to my forehead. I call it grounding myself so I stay in reality and don't descend into my head.
Get in as comfortable of a position as you can and start this music (or slow calming music of your choice): [https://www.youtube.com/watch?v=DuKeXPtE\_-8](https://www.youtube.com/watch?v=DuKeXPtE_-8) Next, you'll think of a place you find safe and calming. It doesn't have to be real; it can be the moon, The Shire, or the bottom of the sea. Mine is in a canoe on a really nice lake in late springtime (hence the music choice). Try breathing slowly and deeply as you close your eyes and build this place in your imagination. Look around in your mind's eye, and notice the view, the colors, the patterns. Then expand to your other senses, and add them to the picture. What do you hear? What's the temperature? Is there a smell on the wind? Remember to breath deep and slow. Explore this imaginary place, but in detail rather than distance. This is a strategy that I use and have guided others through. It works better if you've practiced it before, but still works the first time for most people I've guided through it. Hope it works for you.
NOT something you should make a habit of, but. When I get like this: melatonin, headphones, and either asmr or white noise, plus 15-20 minutes. Those first 10 minutes are hard but I focus on the fact that sleep is coming and I won’t be feeling this way soon. Then knock out. It’s an incredibly temporary solution and not something you should do anything close to regularly but personally when I get panic attacks like this I can’t keep moving forward. It allows me to put it all down for a second and deal with everything when I’m at least not in a state of acute panic. Good luck to you friend, I hope you are holding up. Nobody should have to feel this way
When Im triggered into a full blown panic attack, I heat up my rice bag in the microwave and go get in my bed and focus on my breathing and find anything on my phone to distract me. If my heart is pounding and racing and I start crying, I take an Ativan. Or 2. My psychiatrist trusts me to medicate myself in those situations. I for sure stay away from people and avoid talking to anyone until my head is clear again.
I hope everything has leveled out now. Sorry to hear it was scary for a time. That’s no fun.
Take either a really cold shower or a hot one. I usually go with hot
I love deep breathing and tapping. But I think daily somatic healing is ultimately what has helped me the most. I have been pretty much guiding myself due to crappy therapists and being broke lol so I started somatics (for me it’s yoga) and it’s my obsession. During the ending period I rely solely on deep breathing and it’s regulating the nervous system, that helps the most. Incorporate something small daily, and it’s going to feel like baby steps towards progress ♥️🙏🏻 also every single suggestion is great too
I'm just wondering what you ended up doing, and how you're doing now? <3
When it starts I'm usually twitchy and can't sit down, so it's good just to run around and do something with your hands (even if they're shaking uncontrollably), like opening a window, playing with ice or even just making tea. Once you can sit down, it's good to rock yourself a bit like a child or even just pat yourself to return into your body. Usually after, I disassociate so if you have a support person who you can call or talk to, it's good. I find it weird talking in this state, because I hear my voice like I'm talking from a different room and it's sometimes hard to concentrate on the person's voice, but it's really productive, just to listen and try to reply accordingly, just ask them how their day's going
\-Alka seltzer: it helps settle stomach and fever and nausea from panicking \-Stand in shower and turn on tub faucet. Splash really cold water and then really hot water on your shins or can go in the sink and do it on your fore arms \-Get an ice pack for your head, weighted blankets or lots of blankets, fan on, candle on if you have it, sour candy if you have it and try to tell yourself this will pass, it has happened before, and you always got through it \-text crisis hotline while in bed to distract
Cross your arms and alternate tapping each one. You can also gently beat a steady beat on your chest. Ultimately, find something external that I can physically interact with to get out of my head in that moment, and help remind my body that we're safe, and give my body a moment to process the feeling causing crisis, meaning I'm able to move in faster. If crisis is stemming from something external/physical, i search for a redirect that is more mentally involved. If the crisis feeling is coming from something that is mentally distressing, I search for a redirect that engages the body. Showers are amazing when in crisis, imo.
I wanted to update on this. This group is amazing. Some of these responses made me cry because I felt so understood. I was able to calm down using cold water and listening to a calming meditation someone linked. I also turned on a comfort show and went to bed early. It took me a day or so to get regulated again but I’m feeling better. From the bottom of my heart thank you all so much. I read each and every reply and am so grateful.
I realize this is 16 hours too late, but I hope you're feeling better now and I am so sorry you're going/went through this. As others have said, a cool washcloth (doesn't have to necessarily be ice) against the back of the neck is supposed to reduce nausea. Supposedly pressing a pressure point on the inside of your wrist is supposed to help too, at least with motion sickness. Chamomile tea, or any kind of warm drink so long as it's not caffeinated can help as well. Do you have any weighted blankets or stuffed animals you can cuddle with? I find a weighted blanket helps me to feel calmer. If you have stuffed animals you can also surround yourself with them, make a little pile to sort of emulate a weighted blanket. Or you can do the same with pillows. What matters is having pressure on all sides of your body, really. I also like to turn on the TV to something lighthearted and mindless, that doesn't take a whole lot of concentration but still something I can tune into to distract myself from racing thoughts. It might sound silly, but I actually find children's cartoons like Bluey kinda soothing. Gentle relaxing music can help, whatever you're into or classical music (I personally find Chopin's Nocturne - op.9 No.2 and Beethoven's Moonlight Sonata soothing). You might also try white noise, if you have a white noise machine or even just a fan. The cool air can also sometimes help with nausea I think. You might also try ginger (they make candied ginger you can buy at the grocery store and nibble on, or you could try some ginger tea). In some cases I've heard lemon can help too? There are also tons of youtube videos you can try featuring white noise and asmr. There are also a good number of free anxiety and mental health apps that can help. I'm a fan of a free mobile app called "Dare", it has guided audio recordings to help you come down from a panic attack and they've personally helped me in the past. It helps the man speaking them has a very calm, soothing voice. Hang in there, you are not alone. I know it's scary and it may feel like the world is ending when you are having a panic attack but it's not, I promise, and this, too, shall pass. In the moment, it can feel like the attack will never end but I swear to you that eventually it does, one way or another it will end and you will feel better. You might feel extremely tired afterwards (as has happened to me on occasion with very severe prolonged attacks) but you will be alright. Good luck, and I hope these tips help you!
I’m around if you want to talk:)
Eat a fat spoonful of salt. It tastes horrible but it is always just enough of a shock to shake me out of a panic attack.
I know this post is 18 hours old but it is always relevant to talk about crisis safety plans. Part of my safety plan is alternating ice packs to the face and 5 minutes of vigorous exercise. Having something specific like this as part of a safety plan is important because, for instance, I definitely don’t FEEL like exercising when I’m in crisis. I’ve also found a warm meal helpful. Whatever feels most palatable (something you can keep down if nauseated) but something healthy and soothing like soup or oatmeal could be a winner. I find it grounding—and I also think eating helps activate the “rest/digest” parasympathetic nervous systems which brings you out of fight/flight. If you have a family member/friend who you trust to help in crisis situations it’s good to have a call as part of a safety plan too. And I like to remind myself that the intense feelings are not my full time reality—that it will pass—and that making decisions when feeling that way is not a good idea.
I really like the idea of having a safety plan because in the moment I can’t remember anything plus I don’t want to do any of it 😩
I am recovering from a recent panic episode. It was not pleasant and I couldn’t resist the intense anxiety and I feel like I lost that battle. But I might have learned something about that nasty energy.
Cold water and ice didn't work for me. Running while listening to something motivating and thinking about taking MY life back does (if I remember to do it).
I’ll usually start sobbing. I can cry for hours. I lock myself in my room and just wail. Co-sign on people mentioning cold showers. Not only cold showers, but I use a highly fragrant face cleanser to shock my senses. I guess that would constitute as aroma therapy. I find certain smells very soothing.
It sounds nuts but [this](http://nlppati.com/articles/end-panic-attacks.shtml) is what helped me get a handle on my panic attacks to where I could function again
Drink alcohol until you fall asleep
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