How Do You Cope with Panic and Anxiety Attacks?

Für mich wirkt Thera zum Ursachen bearbeiten und Wissen, dass ich d’ran bin, sowie Hypnothera über’s Smartphone - als Übungen. Hat mich gut über Wasser gehalten in einer wirklich ekligen Phase von außen.

Ich habe eine Panik-Kiste: da sind dinge drin, die mich beruhigen. Jedes Teil für einen Sinn. Geschmack: lackritzschnecken, hören: kindheitsgeschichte auf spotify, riechen: parfüm von meinem partner, fühlen: weicher stoff, sehen: urlaubsfotos. Das lenkt oft sehr gut ab, vor allem in der Kombination. Für mich ist immer wichtig, was zu machen mit allen Sinnen. Zusätzlich ist da noch ein Mandala-Malbuch drin, weil mir das gut hilft, die Panikattacke gut abzuschließen und neue Resilienz aufzubauen, damit man nicht direkt in die nächste Attacke rutscht

Headphones (over the ear, not the buds) and some brown noise helps a ton for my anxiety, especially when a panic attack is starting. Any other kind of sensory deprivation helps (turning off the lights, putting on a face mask, taking off my clothes and not having any fabric touching my skin, taking a hot shower with the lights off, etc.)

The other thing I recommend is try to identify 2 things: 1) Your mind & body’s signs leading up to the panic attack. Try to remember how your body felt right before it happens, e.g. sweating, face or ears getting hot, rushing thoughts, etc. Listen to your body. It’s constantly trying to communicate with you, perhaps telling you when you’re reaching your limit in a given moment. I look at it as a heads up 😂 That my brain’s telling me that it’s a good time perhaps to remove myself from that situation 😅 if I’m having a panic attack, I’m gonna have it in MY preferred location! Which is anywhere that is not in front of other people 😅 2) What triggered it? What were the circumstances? What were you thinking of at the time? What events had occurred on the day of or the days leading up? That way you can start identifying some things that trigger you & work on them with your therapist 🙂

*During Panic Attacks => TO-DO: While you try to work on your breathing, count items in your line of sight. This is the MOST effective trick for me. HOW: Just look around you and count literally any item in front of you. Anything. I once had a panic attack in a public bathroom & literally started counting the bathroom tiles & the screws on the door. It worked! 🤷🏻‍♀️ WHY: Panic attacks usually happen cause I feel like I’ve lost control over everything. Counting items in front of me forces my brain to remember that I still have control over what’s present in front of me, to basically, come back to the moment.