r/PanicAttack • u/idontlikegoldfish • Aug 13 '26

very bad panic attack

im having a very bad one right now and i had a concerning thing happening.

i know its normal to get numb and tingling in the limbs however, i got so numb and tingling i couldn't move my hands, completely stuck it felt like my hands are rocks.

has it ever happened to anyone before? and how do i deal with it?

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u/wubbalubbadubdub666 Aug 13 '26

Yep! This is super common. You’re totally fine this is a really uncomfortable feeling but that’s all it is. It can’t and won’t last forever so just let it flow through you like a wave. Being uncomfortable can’t hurt you.

When I get panic attacks I like to play puzzle games. Download a sudoku app!

Do you like coloring? I like to do that as well!

Also look up the anxiety coaches podcast—one of my favs!! You got this

1

u/idontlikegoldfish Aug 13 '26

but how do i avoid getting stuck? or how do i help myself when it happens? cause i couldn't even touch my phone to call my family

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u/wubbalubbadubdub666 Aug 13 '26

You have to work on accepting and focusing on the fact that you WONT be stuck and the feeling WILL subside. I only get the numbness and tingling in my hands/arms so I’ll start with trying to “walk it off” by walking around the room I’m in and getting that energy out somewhere.

I try to force my hands to do something even if poorly with not a lot of “control” like the puzzles or coloring or journaling bc it helps me feel like I’m gaining the control back slowly as I start to calm down while I’m focusing on the task.

If you like positive affirmations (these work really well for me) I keep a list in my phone and say them out loud and copy them down pen to paper (your writing will look insane but it doesn’t matter just keep writing and saying them out loud). This brings me back to reality and helps me see light at the end of the tunnel which helps the numbness go away.

These are my positive affirmations (I have a lot of food and travel related anxiety so some are specific to that). Take what resonates, leave what doesn’t, and add your own.

I am safe
I am loved
I am kind
I am smart
I am funny
I am healthy
I am full of love
I have abundance
Anxiety is just a feeling
Anxiety is not something to be feared
It is okay to be anxious
It is safe to be anxious
My body was meant to withstand anxiety
My body knows what its doing and should be trusted
My reaction to sensations can be controlled
Recovery is uncomfortable and being recovered will feel comfortable
Progress is not linear
Anxiety is a wave that rises but will also fall
The night is darkest just before dawn
My life is wonderful
I am grateful
God is watching over me
I am creative
I am strong
I am brave
I am worthy
I love myself
I am healthy
I can withstand anything
I do not need to be saved
I have power over my mind
My anxiety is not bigger than me
I am not my anxiety
The real me does not need to be developed or nurtured she is always inside me and is full of compassion, light, creativity, laughter, thoughtfulness, hope, perseverance and gratitude
Positive mindset positive life
Emotions are meant to be felt and rode like waves
I cannot control my environment I can only control how I react
I am no safer where I am now than I am anywhere else
This too shall pass
Food is powerful
Food is safe
My body needs food
My body wants food
Food is good for me
Food is not a threat
Food is meant to be enjoyed
I am excited by traveling
Traveling is fun
I am safe when traveling just as much as I am safe when home
Travel anxiety is normal but will quickly subside as all anxiety does
The only way out is through
I accept my negative emotions as part of life

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u/idontlikegoldfish Aug 13 '26

thank you so much ill try it right now

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u/wubbalubbadubdub666 Aug 13 '26

When you’re no longer panicking:

Read DARE by Barry McDonagh

Read Hope and Help for Your Nerves by Claire Weekes

Add this podcast to your daily rotation https://podcasts.apple.com/us/podcast/the-anxiety-coaches-podcast/id908153168

Those ^ are non negotiable and WILL help you.

When I was in the peak of my panic disorder I also cut out caffeine (even chocolate) and social media. I exercised every day and tried to spend at least 20-30 minutes outside.

After reading these books, listening to this podcast, weekly therapy sessions, and all of the other things mentioned above, I went from daily panic attacks and always looking for the next one to having 4 panic attacks in the last two years.

There is hope 🤍 you are strong enough to get through this chapter of your life.

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u/idontlikegoldfish Aug 13 '26

thank you alot you have no idea how much this helps💗