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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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yellowIdea7518 profile picture
Job search anxiety and fear
by yellowIdea7518
Last post
 March 2nd
...See more Hello everyone, I am 29 years old and I had full-time internships before and graduated with a degree one year plus ago. Currently I've been on my upskilling courses and I have irrational phobia of "investing in myself," that includes: 1. actively graduating from my course because (it means I have to put myself out there) and 2. active job search because it reminds me of my traumatic experience with my parents (context below).  As I try to pluck up that damn courage to be ME again, I was constantly reminded of my past experiences.  Many years ago, me being young naive and ambitious, I wanted to pause my degree and pursue an internship to figure out what I wanted after graduation. This caused major riffs between me and my parents-- they wanted me to finish my degree first. But I went with the internship anyway--it was the best decision I've made FOR MYSELF--I was guided for the first time in my life and I'm tremendously and eternally grateful towards my mentors.  But during that period of close to 2 years, I was constantly demeaned by parents which included 1. throwing folded laundry in my face as I came back from work--I do my own laundry btw and usually fold them afterwork but my mom got to it first and use that leverage against me 2. texting long *** paragraphs detailing how unfilial I was for not coming home for dinner ON TIME despite having notified them of my post-work workout with my mentors at the office gym (I have photo evidence as well).  3. constantly being their emotional punching bag for ages 4. why not just enforce your boundaries you might think, yeah I did, but if you live in an asian household--parents are basically royals, always in the right.  5. I started working events during my internship just to stay out of house, but every interaction was basically an altercation.  --- When my internship ended, I remember texting one of my mentors that there was something off about me. and spiralled after--diagnosed with depression and anxiety, went for counselling and eventually was put on meds.  With the help of meds and counselling, things went so well with me-- I went back to uni and graduated. did well in my last semester thank god for meds.  When I tried to dig out past work to support my resume, I started losing it. All the past unpleasant memories began resurfacing, till now. Of course I felt like a wuss, like get over it.  Despite the past and present unpleasantness that I've been feeling for the past year, I know life continues, and I am my only obstacle. I've allowed the past to haunt me I want to move forward by: 1. finishing up my course so that I can add that to my resume  2. do up my resume which includes pulling up my past work and trudge through whatever haunting memories that resurface, hopefully to one day be able to let go.  3. start applying for jobs. Though I'm terrifyingly afraid...
Lilylistens profile picture
What is Agoraphobia?
by Lilylistens
Last post
 February 25th
...See more Agoraphobia Leaving home can be a reason to panic for some. Agoraphobia refers to a fear of any place where escape may be difficult, including large open spaces or crowds, as well as various means of travel. Definition Translated from Greek as "fear of the marketplace," agoraphobia involves intense fear and anxiety of any place or situation where escape might be difficult. Agoraphobics may avoid situations such as being alone outside of the home; traveling in a car, bus, or airplane; being in a crowded area; or being on a bridge or in an elevator. Endurance of such situations can put a person with agoraphobia under great stress, and a panic attack may result. Such high discomfort and stress may require another person's company in such situations. Agoraphobia often accompanies another anxiety disorder, such as panic disorder or a specific phobia. If agoraphobia occurs with panic disorder, the onset is usually during the 20s; women are affected more often than men. Approximately 1.8 million American adults age 18 and over (about 0.8 percent of people in this age group in a given year) have agoraphobia without a history of panic disorder. In panic disorder, panic attacks recur and the person develops an intense apprehension of having another attack. This fear—called anticipatory anxiety or fear of fear—can be present most of the time and seriously interfere with the person's life even when a panic attack is not in progress. Agoraphobia affects about a third of all people with panic disorder. Typically, people with agoraphobia restrict themselves to a "zone of safety" that may include only the home or the immediate neighborhood. Any movement beyond the edges of this zone creates mounting anxiety. Even when they restrict themselves to "safe" situations, most people with agoraphobia continue to have panic attacks at least a few times a month. People with agoraphobia can be seriously disabled by their condition. Some are unable to work, and they may need to rely heavily on other family members, who must do the shopping and household errands, as well as accompany the affected person on rare excursions outside the "safety zone." People with this disorder may become housebound for years, with resulting impairment of social and interpersonal relationships. Thus the person with agoraphobia typically leads a life of extreme dependency as well as great discomfort. Source x [https://www.psychologytoday.com/conditions/agoraphobia]
anxiousaf61 profile picture
Starting business school in the fall and I’m terrified
by anxiousaf61
Last post
 October 16th, 2024
...See more My dream for years has been to go to business school, I hadn’t processed before how many presentations, social interactions, and internships would be involved with this and now I’m freaking out. I’ve also heard most business students are very outgoing and confident which is something I’m not. How do I handle all of this falling on me at once?
powerfulEast299 profile picture
Driving
by powerfulEast299
Last post
 September 26th, 2024
...See more I HATE DRIVING, no one understands how and feel and they force me to do it which makes it worse, I need help
DreamsofAuratus profile picture
How do you cope with your phobia?
by DreamsofAuratus
Last post
 September 3rd, 2024
...See more I have a phobia that I'll be addressing with a therapist soon. It's so debilitating that I can't name it without getting triggered. Lately, it's been getting so much worse — I am starting to avoid certain rooms in my home and becoming reluctant to go outside, even though I used to love going outside. My partner also has to do certain tasks for me now, because every time I did it, I would have panic attacks. I don't want this fear to control my life. If you've recovered or are recovering from your phobia/s, please share your story and/or any resources that helped you.
Lightyourlife profile picture
Darkness
by Lightyourlife
Last post
 August 22nd, 2024
...See more I have a phobia of darkness. I kind of need help for that. I start having a panic attack whenever I am in somewhere dark.
Mommie74 profile picture
Agoraphobia
by Mommie74
Last post
 August 20th, 2024
...See more I'm I alone??
Mdreaming101 profile picture
Ruin
by Mdreaming101
Last post
 July 9th, 2024
...See more When my anxiety peek, I have paranoia. The world must be out to get me. Not that I’m so important. But that something bad will happen and I’ll be sued. Financial ruin. Everything will be taken from me. I wouldn’t have a bed, a roof over my head. I’ll be on social welfare, trying to make ends meet. Be force to work jobs I don’t like. Everything I work for gone. It is not true. I know it is not true. But I can’t help thinking I can’t screw up. I can’t afford to screw up. Anixety says, it doesn’t need to happen now. It can in the future. A possibility. I am *** at myself for freaking over a possibility. The peace I cannot have because of a possibility. If what I do now won’t alter the future, then what is the point of freaking out? Nothing. A waste of what time I have now. Ugh.
powerfulBalloon4612 profile picture
Homelessness
by powerfulBalloon4612
Last post
 May 4th, 2024
...See more Hello,  I think this is my first share here but I am terrified that I am going to be homeless when I am older. I have autism and I have trouble with budgeting my money. 
AvariceGautier profile picture
Does anyone struggle with Agoraphobia? If so, how do you deal with it?
by AvariceGautier
Last post
 March 15th, 2024
...See more I am 34, with Agoraphobia, and I can't leave the house without an anxiety medicine and either my husband or sons. I can't go around crowds even with them. The big open space is terrifying but I hate being closed in. Does anyone else get these kind of contradicting problems. 
Juderoad profile picture
Anxiety and philophobia
by Juderoad
Last post
 February 11th, 2024
...See more Hi I have a date coming up but I'm so nervous and scared I've avoided relationships for almost 2 years now [19rn] cause others didn't work out but I think I like this person it's hard to tell I feel bad about myself like what if they don't like me but then I get sort of relief bc if it doesn't work then I guess I'll stay single and the thing is I work alot and I'm worried if that's going to get in the way bc 1 I don't have a car so I have to rely on someone to take me which suck but hopefully soon getting one and 2 it's far away what if they want to go out more and I don't have time or a week to go out cause I'm far from them!! idk I'm just really afraid of messing up and work stuff also I'm embarrassed of where I live so any one coming over or even seeing where I live is terrifying it sucks I just don't know how to feel like I want to go out but I also want to crawl back inside my safe space any advice I'm truly scared of it this happening I don't want to make them sad but Also sorta scared to start things
ASilentObserver profile picture
Weekly Prompt #15: What is your biggest fear?
by ASilentObserver
Last post
 November 29th, 2023
...See more Hello everyone, I hope you are all being easy on yourself this week. Last week we discussed: How do you ensure a good night's sleep despite the anxiety? [https://www.7cups.com/forum/anxiety/General_2428/WeeklyPrompt14Howdoyouensureagoodnightssleepdespitetheanxiety_310994/] [https://www.7cups.com/forum/anxiety/General_2428/WeeklyPrompt12Doyoufeelpressuretoconstantlyachieveandexcelatworkduetoanxiety_308224/] [https://www.7cups.com/forum/anxiety/General_2428/WeeklyPrompt11Doyouthinktherearecertainpersonalitytypesthataremorepronetofeelingmisunderstoodordismissed_307445/]Thank you to all who participated and shared their thoughts for discussion. I enjoyed them. I hope you all did too. If you didn't share yours, please share them here and I look forward to reading and discussing them with you. [https://www.7cups.com/forum/anxiety/General_2428/WeeklyPrompt14Howdoyouensureagoodnightssleepdespitetheanxiety_310994/] This week's prompt: What is your biggest fear? Describe it in as much detail as possible. What triggers this fear? How does it make you feel? This week I want us to reflect and explore this topic that can help us understand and deal with our biggest fears. Let's get started and all thoughts are welcomed! ------------------------- Join us in the Anxiety Support Chat every Monday and Tuesday! [https://www.7cups.com/connect/groupChatrooms.php]

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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.)