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By (user no longer on site) OP
over a year ago
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For the last week I've been suffering really bad with my anxiety. All because I have a doctor's appointment next week, due to some on and off pain that I'm having. Every minute I'm thinking of the worst case scenario and can't calm myself down. So much so, I woke up at 2AM last night having a anxiety attack. I managed to calm myself down but it doesn't work all the time.
Is there anything I can do to calm myself down quickly? And not worry so much? Any help is appreciated. |
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By (user no longer on site)
over a year ago
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Remember that you are worrying about crossing a bridge that has not been built yet. You are having negative thoughts constantly. Negative thoughts create negative energy. Change the way you think. If there is anything to worry about then going to hospital is the best thing. It will be remedied, and that is a positive. |
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Recognising that it's an anxiety attack usually helps me. I've got through them before so I know the next one will pass eventually. Focusing on my breathing and doing some stretching can help diffuse them a little.
Anxiety attacks are horrible so you have my sympathy! |
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By (user no longer on site)
over a year ago
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A breathing technique.
Hold the left nostril closed, breathe in deep through the right nostril.
Hold the right nostril closed, breathe out through the left.
Breathe in through the left.
Hold the left nostril closed, breathe out through the right.
Repeat until you feel calm.
Making sure you breathe in deep into the bottom of your lungs, not into your chest. |
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By (user no longer on site) OP
over a year ago
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"Recognising that it's an anxiety attack usually helps me. I've got through them before so I know the next one will pass eventually. Focusing on my breathing and doing some stretching can help diffuse them a little.
Anxiety attacks are horrible so you have my sympathy! "
Thank you, I know deep breaths can help... I always end up shaking like a shitting dog though lol. I know I can get through them in the end, once the thoughts of dread have passed. |
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By (user no longer on site) OP
over a year ago
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"A breathing technique.
Hold the left nostril closed, breathe in deep through the right nostril.
Hold the right nostril closed, breathe out through the left.
Breathe in through the left.
Hold the left nostril closed, breathe out through the right.
Repeat until you feel calm.
Making sure you breathe in deep into the bottom of your lungs, not into your chest."
Thank you so much. That has definitely slowed my heart rate down and palpitations. I'll remember that for the future... |
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By (user no longer on site) OP
over a year ago
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"Meditation is really good to clear your mind, I've been using the smiling mind app to get started.
I've also found cbd really helpful over the last year and that will help with the pain as well"
Thank you, I'll be sure to give the app you mentioned a go  |
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By (user no longer on site) OP
over a year ago
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"Breathing into a paper bag can help,may seem weird but give it a try. Google it and I hope you get better soon xx
"
Thank you. I'll try and find a paper bag and give it a try, hopefully it works x |
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By (user no longer on site)
over a year ago
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Op. From someone who suffers randomly from this. . I have found finding something i can keep with me that i can squeeze. Counting or trying to sing a song in my head. . Will admit music was my best distraction. .
N i hate people who say. Oh just calm down. Have u ever tried to calm down when ur heart n head are going a hundred miles in a thousand different directions. .
Be brave and hope you feel better soon. |
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By (user no longer on site)
over a year ago
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Very sorry to hear this OP. I can totally relate to the waking in the night and having an anxiety attack. It can be very scary indeed. I went to the doctors the following day as I was worried about my blood pressure. I was put on beta blockers for a few days to calm everything down and felt much better. I also removed myself from the situation that was causing the stress. I also find walking, yoga and breathing techniques are a great help. I hope you find something that works for you OP. Good luck |
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By (user no longer on site)
over a year ago
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"A breathing technique.
Hold the left nostril closed, breathe in deep through the right nostril.
Hold the right nostril closed, breathe out through the left.
Breathe in through the left.
Hold the left nostril closed, breathe out through the right.
Repeat until you feel calm.
Making sure you breathe in deep into the bottom of your lungs, not into your chest.
Thank you so much. That has definitely slowed my heart rate down and palpitations. I'll remember that for the future..."
I learnt it at a group session from a specialist. I try to focus on a word in my head too, like relax. |
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By (user no longer on site)
over a year ago
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"Breathing into a paper bag can help,may seem weird but give it a try. Google it and I hope you get better soon xx
Thank you. I'll try and find a paper bag and give it a try, hopefully it works x"
Its the same principle as the nostril technique. It's to regulate the Oxygen/Carbon Dioxide in your lungs. |
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" It's to regulate the Oxygen/Carbon Dioxide in your lungs."
I was just going to comment that just breathing deeply can be counter productive for calming techniques.
Along with the nostril method, breathing in for 3 seconds and then out for 5 can also help. |
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By (user no longer on site)
over a year ago
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as someone who has lived with adhd all my life take deep breaths up your nose and out your mouth . when you panic find something in the room to focus on and keep up with the deep breaths instead of worrying about not breathing , easier said than done right enough |
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By (user no longer on site)
over a year ago
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Another breathing method is to breathe in for 4 seconds, hold for 4, breathe out for 4 and hold for 4 again. It's a little easier to do in public places.  |
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By (user no longer on site)
over a year ago
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"Another breathing method is to breathe in for 4 seconds, hold for 4, breathe out for 4 and hold for 4 again. It's a little easier to do in public places. "
The breath suggestions should help but do practice them in advance so its a natural method when the anxiety spikes. I just do the simplest effort of breathing out for longer than in, starting something like 4 in, 6 out, until i can build it up. Check out advice from sites like Mind and any local wellbeing services your area of the NHS offers. Good luck! |
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By (user no longer on site)
over a year ago
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"Another breathing method is to breathe in for 4 seconds, hold for 4, breathe out for 4 and hold for 4 again. It's a little easier to do in public places. "
I had to do the nostril one in a crowded Underground lift once. I laugh about it now.
OP if you do the breathing in and out make sure the air goes right to the bottom of your lungs. |
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By (user no longer on site)
over a year ago
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If it happens again.
Find 5 things you can touch, 4 things you can see, 3 things you can hear, 2 things you can smell and 1 thing you can taste.
This is called grounding and can help you when you feel you've lost control of your surroundings.
I use this method a lot and it really helps |
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By *ameoneMan
over a year ago
nottingham |
Hello guys excellent suggestions..the main goal is to not think about the problem but to think else where...for me gym was the best solution, picking up weights using the negative energy. For some, porn or any other films or interests can help. Maybe I'm wrong but this is wat I think |
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