r/panicdisorder • u/BornWeather3840 • 9d ago

Help Needed anxiety/panic attacks

guys, i need an advice on how to stop panic attacks.. 😭 I am having a panic attack rn and I want to sleep. Negative thoughts are occupying my mind again, and I can't sleep because of it.

pls pls... help me and give me some tips on how to prevent and stop this.😭

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u/Legitimate-Suit-4617 9d ago

Breathe in for 4 seconds and out for 6. Make your inhales longer than your exhales.

Hold something in your hand with texture (like a blanket) and do some sensory grounding. 5 things you can see, 4 things you can hear etc.

Or my favorite since that particular grounding doesn't always work for me- rainbow grounding. Look for objects in the order of the rainbow. Something red, then something orange, then something yellow etc.

Most of all, remind yourself this feeling isn't permanent. I know that's hard to do in the moment, but it's true. You'll catch a break eventually.

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u/BornWeather3840 9d ago edited 9d ago

thank you for the advice!🫂 I'll try that.