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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. To remove yourself from this taglist, press the Post to Thread button and write the exact words: Please remove me Then click "Post" Updated by @tommy - 16 Dec 2023 @daydreammemories - 20 Feb 2025 @0hMakayla @22butterflies @3Rabbits @42Matt42The564Listener @4DarkSouls @95969 @Aamberr410 @AbbyHarris1976 @acesarrow @adaptablePomegranate1115 @AddictedTealover98 @Adeline12345 @Admirablerainbow2825 @adorableFern7820 @agreeableCoconut5361 @agreeableSquare9389 @agreeableTangerine2563 @agreeableWillow7545 @Ahava1205 @Aireal2034 @Akunin11 @AllisonPena @alyssakate346 @allyswift @ALove3 @AlwaysAnxious1998 @AlwaysForYou197 @ambitiousNorth1459 @AmeliaPond4578 @AmeneH @amiablePal9825 @AmyGrace55555 @Amyrachelle08 @Aniconic @AnisneyRobin @Annabanana1014 @annedromeda844 @anonymous1628 @Anrai @AnxietyAt40 @Anxiousbean2310 @AnxiousPana @Apeatrice @Apollorosedove @arrowway0812 @ArtDraw27 @Ashcash10 @Ashleeta777 @Assirac08 @AstronomySkies @AutiBoy @AverageAbigail @axlyxx27 @AzureWinter @B00nasaurusr3x 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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!
TheMusicLife96 profile picture
It Has Been a Tough Year
by TheMusicLife96
Last post
Thursday
...See more I have been through a lot in the last year. Last year in February, I learned I was losing my job of 5 1/2 years because the company was closing 18 stores and mine was on the cut list. I loved the job (music retail) and if the company didn't shut down, I'd still be working with them. The store closed a week after I got back from vacation that May, and the whole company actually ended up going under at the end of the summer. I got a new job in the following month at another music retail place. At the end of that month, my grandpa ended up with a brain bleed after falling and hitting his head on the sidewalk. Luckily after surgery, he was fine.  I found out that my grandma who I haven't talked to in 5 years (for good reason) has cancer somewhere between then and the end of the year. I've been facing moral dilemmas because I just can't stand her and don't want to be around her, but she's still my grandma. She's still family.  I was hit and run in November. I already had driving anxiety after a wreck 5 years ago, but now it has gotten worse. I can't even drive down the road to the store without shaking.  Thanksgiving week, I was the only manager at my job to not get a 4-day work week with the paid holiday off because they decided to change my schedule.  I got the first week of December off because I was supposed to go to Florida with my dad and sisters, but we ended up cancelling the trip in October because we wouldn't be able to afford it. The following week, my first day back to work was delayed because I went to Urgent Care. I had developed Bronchitis. I didn't get home until close to 11 that day and called off the next day because it hit me hard.  The week before Christmas, I didn't get home until close to 11 on Tuesday, found out halfway through my shift on Wednesday that the closing staff (myself and one associate) wouldn't be able to leave until the packing orders were done and I ended up not getting home until after 1am, had to be at work at 10am the next day, didn't get home until 11:30 on Friday, didn't get home until after midnight on Saturday because I was the only closing manager the Saturday before Christmas, and had Sunday off. The day before Christmas Eve, I was supposed to have off because I had Sundays and Mondays off usually, but the store manager forced me on the shift even though I had told him I'd have to check if my sister had a way to work (she doesn't drive). I found out from the other manager that day that my sales manager only worked 8am-noon claiming she "had an appointment". Bull, she had the following two days off and wanted to leave early. Christmas Eve, my store manager claimed he was "already done" at 2pm after having the previous two days off. He also left while I was on break, leaving no manager on the floor meaning my break was going to be interrupted because I was the only one.  January was awful for my driving anxiety. There was something wrong with my car when I was coming home one day, and I didn't know what. The following day, I had to call off because we got slammed with snow. I couldn't get my car into the shop because of it. I ended up taking it in on Saturday because I was not driving an hour to work while warning lights were coming on in my car. My sales manager got an attitude with me around 4pm because I was not going to make it in to work. "X employee had a flat tire this morning and now he's at work. There's no need to drag this out." By the way, I had just gotten a call right before that text that my hybrid battery (thank the Lord it wasn't the electric one) was COMPLETELY shot, my air filter was dirty (small issue), and there was standing water and ice in my battery compartment. I was LUCKY this didn't permanently damage my car. It costed me $700 to get all of the issues in my car fixed (hybrid batteries are expensive, though not nearly as expensive as electric batteries).  February was rough, too. I was having increasing problems with my sales manager. She was not fit to be in that position. She was lazy, picked stupid fights with customers, and just sat in the office all day. I was stressed, exhausted, and tired of being taken advantage of. I finally quit my job after getting a different retail job. I had two weeks in between because I was originally going to work out a notice but ended up fully quitting one day. It was nice, because it gave me time to relax and gather myself. I just started my new job on Sunday. It's only part-time, so I'm not getting health insurance. It's a pretty easy job, working only 20 hours a week. I'm not management for the first time in 4 years. This is definitely not a long-time solution, but it's something for now. It's only 20 minutes from my house. However, I've been having a hard time sleeping. Maybe anxiety from being in a new job. I'm still having driving anxiety even though this is a SIGNIFICANTLY easier drive than the other job and I'm SUPER familiar with this area. I feel lost and confused and alone. I feel like I'm driving my parents and siblings crazy with my anxiety attacks. I feel sad. I don't really have friends. I miss being around music all the time. It's a significant pay cut and there's so many things I'm having to put off because of it. I feel like a failure. I feel like I've let myself down. Nothing feels right. My sister says part of it might be me being used to being stressed all the time and now I'm not, so it's throwing everything out of whack. I'm still grieving the job I lost last year because it was perfect. I slept maybe a combined 3 hours last night (very disrupted) and had to work today (thankfully it was only a 4-hour shift).  I was supposed to enjoy a concert last Thursday, but the artist cancelled 10 minutes before the opening act was supposed to go on.  My parents are in financial trouble to the point of them being in danger of losing the house. I know this means nothing in the grand scheme of things, but we were supposed to go on vacation in November, but now obviously we can't. I feel like every time I get excited about something, something happens to where that thing won't happen. I can't enjoy myself. Things just don't seem to be going my way.  3 weeks from today is the 20th anniversary of my grandpa's death. I miss him. I was 8 when he died, but I miss him so much. Maybe I didn't get to properly grieve because my mom went into a massive depression and my dad had to take care of her. I only have one picture of me with him. I don't have anything of his. I don't remember his voice. I barely remember how he looked. Maybe it's a combination of everything that's making this hit harder. My cousin is pregnant and it's making me feel VERY old because she's 19. I'm the oldest of my generation of kids on that side of the family. My brother turns 21 in November and he's the baby. I'm scared. I'm confused. I'm lost.  I can't go to therapy because I don't have health insurance, and I can't afford to go. I'm taking anxiety meds, but I might need a dosage increase. I can't afford to go to an appointment to do so. I'm tired of having to rely on meds and therapy to be happy. I am in no way, shape, or form a danger of myself. I promise that. I just feel... empty (not because of the meds, just in general). I feel like I'm losing my mind. I feel weak. I feel a deep self-hatred that I know isn't justified because I do have mental health issues. I just don't know what to do anymore. I feel trapped. I hate feeling trapped.
thoughtfulmomma profile picture
Cultivating Selfishness to Ease Anxiety and Grow Happiness
by thoughtfulmomma
Last post
March 3rd
...See more As I drill deeper and deeper into why I have anxiety, what causes it, what triggers it and how I react to it, one of the main themes  that keeps popping up is that I am hyper-focused on everyone else's problems.  I constantly am worrying about everyone else, thinking of everyone else, and planning on ways to solve everyone else's problems.  I know that anxiety and control go hand in hand - if we could control our environment and all the people in it to be how we wanted, to be how it makes us feel best, we wouldn't have anxiety.  But, that's not realistic. I know I can't control everything, and I keep trying, keep worrying, keep catastrophizing.  As you know, this is EXHAUSTING. So, I need to focus on me.  I need to take care of me. And I need to worry about me first.  Think about me first.  But how do I do it?  I wasn't always like this, but I have been for the past 15 years or so.  I mean, when I go out shopping, I look at everything and think about what I could buy for everyone else, but not for myself.  It's that bad. I guess I'm looking for help on being selfish for my self care.  I know the more I focus on myself, the less I will focus on others and the less anxiety I will have.  If anyone has any ideas on how I can do it, I would love to hear.  Even baby steps - little things I can do to start and grow from.  Because I can't keep obsessing about everyone else and forgetting about me.
Hazatay5663 profile picture
REGRET
by Hazatay5663
Last post
February 20th
...See more Regret is a silent scream, a pain that never stops echoing. It’s waking up every day with the weight of mistakes I can’t undo, memories I can’t erase, and the unbearable truth that I can never go back. It’s the ‘what ifs’ that tear me apart, the moments that slip through my fingers like sand, the people I lost, and the words I never had the courage to say. It hurts—deeply, endlessly. And the worst part? No matter how much I wish, no matter how much I ache, nothing will ever change. I just have to live with a wound that never stops bleeding.. (: 🍂
Rianakh95 profile picture
LIFE
by Rianakh95
Last post
February 14th
...See more Last year a lot was going on in my life and most of the times I had hard times with anxiety and panic attacks. What I tried to learn was accepting the situation that I can't change it at the time and move with life's flow. It's easy to say it in words but it took me days and nights of waking up and going to bed crying. The result was on my side anyway, things changed and my worries just ruined my daily life by overthinking the situation. I still do overthink but learned it hard way that if something is out of my control I just have to stop giving my energy to it.  Now I am practicing to forgive someone who made my days even harder without knowing it. For few month I kept all the anger and hatred in me. I wasn't in the situation to react at that time. I don't hate that person anymore but I still can't forgive that person. Every time I remember what that person did, make me mad again. I am practicing to let that energy goes to be able to forgive that person, not because that person deserves it but because I deserve peace.
Sueperu profile picture
Anti Anxiety Toolbox
by Sueperu
Last post
February 13th
...See more We know very well the mind body connection when we struggle with anxiety. We feel the physical symptoms of an anxious mind. But we often forget about the body mind connection. More and more studies are emerging on the profound impact of our physiology on our physical and mental states. We who struggle with anxiety mostly try to calm our minds to calm our bodies. What many of us don't know (and I didn't know this until recently) is that it works the other way around as well. If we calm our bodies, this helps to calm our minds. With this little golden nugget, I have been having fun with a variety of relaxation techniques. I have found lovely little tools that help me calm my body, which leads to a calmness in my mind. Its beautiful. I've been enjoying the benefits meditation and breathing techniques. I've been enjoying the bliss of marveling at nature and getting lost in a good book or chick flick again. I've also been taking full advantage of the Italian concept of Dolce ver niente, something I heard in the movie Eat, Pray, Love and was drawn to for some reason. It is the sweetness of doing nothing. Guilt-free hours of doing nothing. What a concept. Just lying on the bed or under the shade of a huge tree and letting the sound of nature calm me and soothe my mind. It is absolutely wonderful. Why it works: It goes back to that feedback loop in the fight or flight mechanism which I will discuss in subsequent posts. Essentially, it lets your mind know that you are fine. Not threatened. Calm and relaxed. So it can switch off fight or flight and flood our systems with wonderful dopamine, serotonin and oxytocin. Natural highs. Oh yes please. Have fun with this guys. Treat yourself to some self care and relaxation. We got this. We are slowly but surely kicking anxiety to the curb and resuming our normal lives. Scratch we're coming out stronger and better equipped for a bright future ahead. Enjoy this little tool.
hopefulencounter profile picture
is it selfish if I leave soc. media friends because that site triggered my anxiety?
by hopefulencounter
Last post
February 2nd
...See more I like my online friends, but lately I realized how they remind me of my bad experience with that site.. So then I take a break from it, completely. So that I can feel less anxious, but at the same time I feel bad for leaving them too.. :(
Sheena39 profile picture
Anxiety Level
by Sheena39
Last post
February 1st
...See more How are you feeling right now?
mindfulofthoughts profile picture
#quotes
by mindfulofthoughts
Last post
January 29th
...See more "It was interesting, she mused to herself, how life sometimes simply gave you a whole new perspective by waiting around long enough for you to see it."~ Nora seed (Midnight Library) Well its a beautiful quote and so true! 
BelieveinZephyra profile picture
Finding Strength in Uncertainty
by BelieveinZephyra
Last post
January 28th
...See more Hello !! I'm Zephyra  Life has been a mix of challenges and dreams for me, but I’ve learned that every step forward counts. I’m working hard to achieve my goals—balancing college, a job, and extra classes while dreaming of pursuing my MSc in Psychology at top university . It hasn’t been easy. I’ve had my share of struggles, especially with anxiety about relationships. Maintaining friendships feels tough at times, and I often overthink ,wondering 'what if?' or revisiting painful experiences from the past. But what I’ve realized is that these challenges don’t define me , they shape me. I’ve learned to focus on what I can control, take small steps to grow, and remind myself of the future I’m building. If you’re going through something similar, know that you’re not alone. Your struggles don’t have to hold you back , they can be the stepping stones to becoming stronger and achieving your dreams.
Remina profile picture
Anxiety VS Anxiety Disorder
by Remina
Last post
January 26th
...See more Saw this illustration online and wanted to share it with everyone as it is a great demonstration of the differences between Anxiety and Anxiety Disorder. What are your thoughts after looking at the illustration?
Pink212 profile picture
I live in constant fear of going to Hell.
by Pink212
Last post
January 25th
...See more I'm extremely afraid of going to ***, to the point where all I do is think about it 24/7 and I never have peace of mind, ever. I find myself constantly trying to prove that it's not real, but that never works out in my favor. This is most likely OCD, but I cannot afford therapy right now and it's causing me major anxiety. Things like hellish NDE stories (Not the ones with Christian motives, but actual written ones on or the NDE site.) and stories of people on their deathbeds, screaming about *** and seeing demons, only tells me that there's a *** and that I'm going there. No, I'm not particularly religious. I just can't push aside the stories that I've read and continue living like everything is fine and peachy. Please, if anyone has advice for this, I'd greatly appreciate it. I feel scared, literally 24/7. I feel like I forgot what it's like to have peace of mind.

The 7 Cups Anxiety Support Community is here to ease the pain of living with anxiety. Here you will find connection, love, understanding, and support. New to the Anxiety Support Community? We want to get to know you! Introduce yourself here!

Adult Anxiety Group Support Sessions (EST):
☆ Please check the community calendar for any support sessions or events. Thank you!

☆ The Anxiety Support Room is open for both adults and teens every Wednesday! [24 hours]

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Please always add a trigger warning to your thread if you believe it may cause harm or trigger another person's anxiety.

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Community Leaders
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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.)