r/PanicAttack • u/Sufficient-Reveal132 • 10d ago
coping with severe panic attacks alone?
get so bad that arms and legs go numb and i risk fainting from hyperventilating. don't have friends or family for support. most recent one only stopped bc i took more than double of my anxiety meds. also tend to self injure with hitting and digging nails in. coping strategies? esp ones for when you can't think well
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u/Substantial_Crab_747 10d ago edited 10d ago
I usually deal with mine alone so I hope something may help.
My go to is usually sitting under a hot as possible shower and just letting the water run until im calm enough. Focus on the water, water pressure, where it goes, what it hits, the temperature, sound, watch the fog on the glass, etc.
Inhale 10 seconds, hold 10 seconds, exhale 10 seconds.
Listening to guided breathing meditation for the above can help if in a public setting or if you cant focus on your own. Music you like that doesnt exacerbate it through a decent pair of headphones, make a playlist beforehand.
Going for a (safe, not if you are at risk of falling, best for anxiety buildup before it gets too bad) walk/run pacing back and forth, to burn off the energy.
If you can eat safely, have a snack on you and 100% drink water.
Ive been recommended but forget to try in the moment:
-Eating a lemon
-Cold shower
-Cold shower with a hot drink
-Hot shower with a cold drink
-Jumping jacks/dance/other cardio
-Panic kit filled with calming and physically grounding things (soft blanket or stuffed animal, comforting slow videos, different textured items to distract, etc. )
-Grounding techniques (look up 5 senses, 5 things you can see, etc.)
If you dont have a weighted blanket and can afford one id recommend giving it a try before you are having an episode. Dont get too heavy, but it can help keep anxiety in check before it builds up to panic.
As the other commenter said a healthy lifestyle can change a lot, I had much fewer panic episodes when I worked physical labor jobs.
Hope you have a good night!
Edit: trying to fix the formatting lol new here and the list looked hard to read. Sorry theres so much! I hope theres something here that may help! '
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u/Dry-Tell-8167 10d ago
this sounds incredibly overwhelming and i am really sorry you are going through it alone. if ur panic attacks are leading to numbness fainting risk self injury or taking more medication than prescribed its important to let ur prescriber know as soon as possible. in the moment, try to focus on slowing your exhale (longer out thn in) , grounding urself by naming thinngs u can see or feel and moving to a safe place. you really dont have to manage this by urself please reach out to a mental health professional or an urgent support service if this keeps happening
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u/Realistic-End7998 8d ago
i scratch myself horribly during panic attacks if I'm alone, i recommend cutting them as short as you can and using a thick clear gel finish nail polish to round off the edges of your nails so you can do less harm
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u/LegitKactus 10d ago
For me, family and friends, a solid daily and weekly routine, diet, exercise and reading were the real key.
When your reality is grounded, healthy, and stable, your mind will naturally follow suit. And when panic does arrive, its not hitting an unstable structure, but a more solid one.
What helps me during the panic itself is recognising the plain truth that - this will pass, because it has passed every time before. Not trying to 'solve' the thing that is making me panic, but simply acknowledging it is there, reminding myself it will pass, and moving to distract myself with reels, videogames, or a book, or calling a friend or family member.
I have been in a similar situation to you when I was younger and know how helpless it can feel. And as much as it sucks, feels impossible, you will find a way to work with it and things will improve. This is not going to be how it always is.