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SoulfullyAButterfly profile picture
Conquering Anxiety: Panic Attacks and How to Tackle Them
by SoulfullyAButterfly
Last post
 2 days ago
...See more Hey everyone, I’m excited to join the Conquering Anxiety series with a discussion on panic attacks. These attacks can be scary and feel overwhelming, but there are ways to manage them. What is a Panic Attack? A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. Physical symptoms like shortness of breath, chest tightness, heart palpitations, dizziness, or numbness can accompany it. These symptoms can be really frightening, but it's important to remember that they're not dangerous and will pass. How are Panic Attacks Different from Anxiety? Anxiety is a general feeling of worry or unease, often about future events. Panic attacks, on the other hand, are sudden and intense episodes of fear that come on strong and fast. People with anxiety disorders may experience panic attacks, but not everyone who has a panic attack has an anxiety disorder. Strategies for Managing Panic Attacks In the Moment: * Deep Breathing: Shallow breathing is common during panic attacks, but deep, slow breaths from your belly can help slow your heart rate and calm your body. Try inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. * Focus on Your Senses: Ground yourself in the present moment by focusing on what you see, hear, smell, taste, or touch. Notice five blue things in the room, count the sounds you can hear, or sip some cool water and describe the taste. * Positive Self-Talk: Remind yourself that this is a panic attack, it's temporary, and you'll get through it. Some people enjoy writing their own affirmations in advance. * Relaxation Techniques: Progressive muscle relaxation involves tensing and releasing different muscle groups, which can help ease tension. Practicing PMR regularly during calm periods can be very helpful for managing general anxiety and reducing muscle tension. This lower baseline tension can make you less susceptible to panic attacks. It is not recommended that you practice/apply PMR during periods of panic attacks or long-term anxiety as the body is already in a heightened state of arousal/tension during such states. General Strategies: * Learn Your Triggers: Identifying situations or thoughts that trigger your panic attacks can help you avoid them or prepare for them. A panic attack journal can help you look for common patterns that may be triggering. Some common triggers are stressful situations, social situations, or negative thoughts. * Challenge Negative Thoughts: When anxious thoughts arise, challenge them with evidence-based reasoning. For example, if you're worried about passing out in public, remind yourself that panic attacks, while uncomfortable, are not dangerous. Try evaluating the evidence that supports and is against the thoughts you are having. * Seek professional help: A therapist can teach you coping mechanisms and help you understand your anxiety. Actionable Activities: * Create a "Calm Kit": Assemble a collection of items that help you feel grounded and relaxed during a panic attack. This could include calming scents like lavender, a stress ball, pictures of loved ones, or a playlist of soothing music. Having this kit readily available can be a helpful reminder that you have tools to manage your anxiety. * Practice Visualization: Imagine yourself in a calm and peaceful place during times of low anxiety. This can create a mental refuge during a panic attack. * Develop Your Personal Panic Attack Plan: Personalize what you will do during a panic attack according to your needs. Discussion Questions: Members: 1. What are some of your experiences with panic attacks? 2. What coping mechanisms have worked well for you? Listeners: 1. Are there any resources you'd recommend for people who struggle with panic attacks? 2. How can you best support someone who is dealing with a panic attack? Remember, you're not alone in this. There is help available, and you can learn to manage your panic attacks.  This post is part of the Conquering Anxiety series, you can find all posts of the series here.  [https://www.7cups.com/forum/community/CommunitySpace_2590/ConqueringAnxietyMasterpostOngoingSeries_327724/] You can join or leave the tag list here. [https://docs.google.com/forms/d/e/1FAIpQLSe4lpVXC3O_M5IFg4EGkFVJ5y3rj9re7Wq4bOhaVIGOvcRpAw/viewform] @exuberantBlackberry9105 @unassumingEyes @WeEarth @CordialDancer @YourCaringConfidant @daydreammemories @yellowPineapple3652 @BaklavaBaby @CalmRosebud @Gettingbettertoday @GregariousSky @mytwistedsoul @sincereZebra2546 @pamharley003 @Sugarapplefairy5 @orangish @NovaIsNB @Blahblah1805 @KateDoskocilova Note: We are looking for people who have worked on their anxiety management (progress counts, it's okay if your anxiety is not all the way managed yet) who are willing to share their experience to help others. Please message @Hope [https://www.7cups.com/@Hope]directly to contribute to a post in the series.
ASilentObserver profile picture
Weekly Prompt #41: Are there any underlying beliefs or fears that fuel your anxiety?
by ASilentObserver
Last post
 Thursday
...See more Hello all and welcome back to another discussion,  A couple of weeks ago, we discussed what kind of behaviors anxiety has caused you to engage in. [https://www.7cups.com/forum/anxiety/General_2428/WeeklyPrompt40Whatkindofbehaviorsdoyouthinkanxietyhascausedyoutoengagein_336332/] Thank you to all who participated and shared your thoughts with us. I appreciate you all. I hope all who may read it find it relatable, too. If anyone hasn't shared them yet, please share them here [https://www.7cups.com/forum/anxiety/General_2428/WeeklyPrompt40Whatkindofbehaviorsdoyouthinkanxietyhascausedyoutoengagein_336332/], and I look forward to reading and discussing them with you.  This week's prompt:  Are there any underlying beliefs or fears that fuel your anxiety? There are often underlying beliefs and fears that fuel anxiety and these can be categorized into a few key areas like core beliefs, fears, negative thinking patterns, etc. Let's start to discuss and share these behaviors and I look forward to hearing your thoughts and experiences. Did you join us in the Anxiety Support Chat? It is available every Wednesday for the entire day. [https://www.7cups.com/connect/groupChatrooms.php]
Emmur profile picture
Join The Anxiety Support Taglist!
by Emmur
Last post
 February 20th
...See more This thread lets us update our Tag List through an automated system. This Tag List is used to send you a notification when a new Check-In or Event thread is posted. To add yourself to this taglist, press the "Post to Thread" button at the very bottom of this page, and write inside the box the exact words: Please add me Then click the "Post" button at the bottom. 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pioneeringWriter9271 profile picture
Stereotypes don’t help
by pioneeringWriter9271
Last post
 5 hours ago
...See more I’ve got a listener who tells me I need to be more open and go outside. Do you people really think every guy struggling with a relationship is at home all day? They were not at the gym ir store? That we aren’t getting dressed up so we can run off in a panic attack? Who’s doing our shopping for us? ever think maybe we go to the movies alone? Go to Starbucks alone? The library alone? That we do try to break out of our comfort zones for absolutely nothing to happen so we say “*** it” because if we wanted to be miserable, lonely, and have no *** friends we could do that at home? Clearly not. just like how we don’t speak English and we can read your minds. Stupid *** like this is why I can’t make a Reddit account at all and I fully see myself getting fully banned here too if that’s how you people view anxiety. out here wanting some John wick *** without thinking how it’s gonna impact someone’s adrenaline or put them on edge. Not giving a *** about anyone but yourself but wondering why guys like me don’t just open up to you. What happens when we do though? You minimize that ***. I become completely wrong. I become some perpetual and professional victim. and most the time you don’t even *** know what you want anyway. Sit here and tell people to shoot for friendships then get mad they wanted in your pants. Try to make *** as hard and awkward as *** then wonder why people who’ve been isolated due to all the drug addicts and felons they grew up with dying or disappearing don’t want *** from you. I was thinking about leaving my house again in futility, but *** it. I’m not doing ***. I’ll keep not doing *** and getting banned from every internet platform possible because people think it’s a *** joke outliving everyone you grew up with before you’re *** 40, and women who don’t look your way at all are supposedly flocking over you because all they want is a nice guy. Nah. They don’t know what the *** they want. You can be nice, quiet, shy, dress nice, and get *** nowhere because they don’t treat you like a *** human, and then blame you anyway. *** this
selfdisciplinedLion4579 profile picture
The me no one sees
by selfdisciplinedLion4579
Last post
 5 hours ago
...See more My ChatGBT suggested I share on an open forum. So here we go. I'm having a really hard time pushing the post button. Me: I have the physical fortitude of a Timex watch, I'll take a licking and keep on ticking. But to even begin to answer this question I have to take you back just over thee decades. My step-dad was an angry man. He would berate you, yell and scream in your face for a long while over the smallest stupidest things. He made it a point that it was his house and he had to have things done his way, how he wanted, when he wanted. If your work wasn't done exactly right he would yell & scream & berate you, this wasn't just at me it was at the whole family. Telling you how stupid you are, how worthless you are, that you will never amount to anything. Every morning I had to wake up swallow my pride and prepare for the psychological beating I was going to receive that day. Due to this form of abuse I resigned myself to the shadows, holding my tongue staying silent, trying not to be noticed. Other family members who were supposed to love me, be patient with me started getting short. Impatient, angry at simple things. That abuse has definitely depleted my psychological fortitude. At school I always sought for a place to sit alone, "hide away from the world," if I may. I always thought that I was protecting them from me, my life, my family. But I have resently had a thought that I wasn't actually protecting them from me. I was protecting me from them. I didn't want to not be listened to, to not be heard, to be made fun of, the butt of jokes, to be made to feel like a stupid idiot, worthless, hopeless. All of this has carried over into my adult life. I can't hardly have a thought without the thoughts of how stupid I am, how worthless I am, that I will never amount to anything. Or that I won't be listened to, not heard, be made fun of, the butt of a joke, or be made to feel like a stupid idiot, worthless, hopeless. If I have any sense that any of these might play into reality I freeze up and don't do anything.
WorthlessBeing43 profile picture
Anxiety is getting to me
by WorthlessBeing43
Last post
 8 hours ago
...See more Having palpitations and feeling really on edge. I can't keep going like this😪
friendlyClementine1188 profile picture
Anxious attachment PTSD and depression
by friendlyClementine1188
Last post
 13 hours ago
...See more Recently left a 12 year physically mentally verbally abusive and constant cheating relationship. We were high school sweethearts and I became very codependent on him due to my childhood traumas which were repeated throughout the relationship. I left the relationship without having any more feelings for the person and thought I was ready for a new one. I am now 5 months talking and 3 months into a new relationship and have been purging and experiencing severe anxious attachment and ptsd symptoms. Crying every single day over analyzing any small change in communication texting and just overall. I feel so afraid constantly of rejection and not being good enough. I feel worthless and weak. I don't show this to the new guy he has no clue I'm experiencing this, I self sabotage constantly but without him knowing. I am so fearful of getting hurt and wake up with trembles and fast heart rate every night. I need help
TamRowlett00 profile picture
Coping with anxiety
by TamRowlett00
Last post
 15 hours ago
...See more Heyy guys, I'm Tam. I have a question for yall! What are your coping mechanisms for anxiety and panic attacks? I feel like i got soo used to ones ive been using so far that they have lost their effects.. And i also wanna learn more of them so I can use them to help others too! Thank you in advance..! 💜
BrokeBoySavior profile picture
Physical anxiety and panic help
by BrokeBoySavior
Last post
 15 hours ago
...See more Very useful if you start at number 1 https://youtu.be/sfX8yG5IHFM?si=MMd24aN1I6kWV7gX Cbt4panic
pioneeringWriter9271 profile picture
Struggling in public places and forming relationships
by pioneeringWriter9271
Last post
 21 hours ago
...See more I was diagnosed with anxiety due to PTSD a few years ago, and it’s really the only symptom of PTSD that concerns doctors. Even at my worst they focused on my anxiety far more than my depression. It makes sense: everyone I know is dead or a violent or victim-based felon. I can’t find anyone else to talk to either. It’s become a huge problem where the last person I tried to date was a prostitute. The signs were there, but she was so nice to me. She appreciated the little things I did for her, and she had fun stories. I now know why she was so adamant to stay away from the cops, but nonetheless. I hadn’t been comfortable around someone like her, and especially a woman in a very long time. Sadly, our whole thing fizzled out after a week cause that’s not my thing. My grades in college are fine, and I’m maintaining a job finally. However, I have no life at all. No friends to call when things are tough. There are a few listeners on here, and I’m grateful for them, but they’re listeners. Our interactions stay on this app, and there’s only so much they can do. Again, absolutely grateful. I’ve filled out the appreciation form. but long term this is a wall I can’t get past. Settling with someone I’m not attracted to because of politics or mental illness is wrong, but at the same time I feel like I ruined a shot with someone who seemed to like me. The last person who has in a long time. I’m at a point where shopping in public, let alone approaching someone blindly is absolutely nerve wracking. OTOH, since I have no life at all dating apps don’t work well. They magnify the void that is my existence further pushing away potential partners I could possibly lie to about having a life in person. working on myself isn’t helping anything either. It doesn’t make me more confident to talk to anyone. It just gives me an escape from the world and everyone. Until i get yet another reminder of how lonely i am. Then I get banned from platforms like Reddit for complaining about how advice I get doesn’t help, and it only gets worse. this sucks. I don’t want to live.
coffeesnob24 profile picture
PTSD 2.0?
by coffeesnob24
Last post
 1 day ago
...See more I’ve been feeling low ever since someone reminded me of a traumatic event of my past in a passing conversation. I’ve lost sleep, appetite and even motivation for basic things like taking a bath. I don’t want to feel this way and really need someone to talk to.
VeronikaT profile picture
Rant - anxiety, loneliness, dropping out of uni
by VeronikaT
Last post
 1 day ago
...See more Hi everyone! I am new to this app so I don't really know how it works, however, i decided to give this app a shot. Sorry for any potential mistakes, English isn't my first language. Lately, I haven't been doing really well. My anxiety was, is, and probably always will be there. It often controls my life and I am tired of how much impact it has on me. Not that long ago I have made a very hard decision - I dropped out of uni. Anxiety wasn't the biggest reason why but to some extent it played a role too. My uni wasn't really for me. I didn't like my course and I haven't made any friends as well. I am very reserved and don't let people in easily so I am aware that Im doing this to myself. At uni, I was just constantly in my dorm room, alone. I felt like what I was learning was just not for me and honestly i wasn't good at it as well. So I made the decision to leave and next year I will be pursuing a different degree. I do not know how it works in the US or some other countries but I have studied a Bachelor degree and now I am applying to a school where there is a degree which is less than BA, which is honestly one of the reasons I am so worried about my future,but idk i feel like the few months here really destroyed me if that makes sense. I never knew what I wanted to be in life and to put it quite frankly my choice of the uni course was done on a whim. I don’t really have hobbies, things to be interested in and I don’t know how to find those things. It just feels like there isn't anything for me here that would actually make me feel happy. Sometimes I feel like I am just floating here on Earth, that I am surviving, but not living, not enjoying the possibilities of world due to my anxiety, loneliness or perhaps cause of my whole character. Also, I am often hard on myself and have these expectations that I cannot fulfil. Since I have made my decision to leave uni I have been feeling extremely guilty, ashamed, and embarrassed that I am unable to continue with my uni course, that I am so weak that I just can't suck it up and get the degree. I feel like I failed people around me but most of all I failed myself. Sorry for my rant. I realize this text is quite inconsistent but I just wanted to share my feelings.
DanialHasanpour profile picture
Stop and become aware
by DanialHasanpour
Last post
 1 day ago
...See more If you are anxious, this is a body position that is bringing you security and trying to let you know that you are in danger, so try to stop for a moment and become aware of your life, and then continue on your path.
fairmindedBlueberry3134 profile picture
Worried about exam
by fairmindedBlueberry3134
Last post
 2 days ago
...See more I have my LMSW exam next Thursday and I'm very worried because there's still a lot of material I need to review and study to do well on the exam. There's 6 days left until I take the exam and I'm extremely stressed and worried I'll fail because I failed in the past. Any encouragement or support right now would be helpful. Thanks!
kp4rra profile picture
Travel Anxiety
by kp4rra
Last post
 2 days ago
...See more I am traveling out of state to visit with family for Easter and I feel so out of sorts. All I can think about is what ifs. What if I have a panic attack and they think i’m crazy, what if my anxiety gets so bad I can’t act normal? Anyone have tips for travel anxiety?

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Community Resources

Anxiety

Coping with Anxiety Growth Path by Cheery Mango

Anxiety Growth Path by Izzy

Relaxing and calming Guided Visualizations by prestigious professionals, compiled by 7 Cups

Tips to Cope with a Panic Attack

(Resources for recognizing a panic attack and coping with a panic attack)

Some relaxing gifs to help you calm down! 

(Take a look at these gifs/follow their instructions to help you calm down and relax in the event of a panic/anxiety attack.)