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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. 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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selfdisciplinedLion4579 profile picture
The me no one sees
by selfdisciplinedLion4579
Last post
 6 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.
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?
Nitrohawk profile picture
teacher attachment
by Nitrohawk
Last post
 2 days ago
...See more i've fallen in love with a teacher. but not like that. i love him as in i feel safe with him, i feel okay and i feel like i have a parent watching over me when he's here. i'm aware of how wrong it sounds. it looks even worse to people because i'm a female student attached to a male teacher. people think i have a crush on him, but i really don't. he's my friend. i just feel okay with him. i feel happy. i'm scared when school ends in a few weeks and i won't have him anymore. i won't see him. to him, i'm just another student burdening him and wasting his time, but to me, he means so much. he'll probably forget me. but i'm just scared of not having him to talk to. but i know he's just my teacher. he's not my parent and i know he can't be anything more than that.
indigoNest5772 profile picture
felt so confident when i had my relapse
by indigoNest5772
Last post
 Friday
...See more Can anyone relate to loosing confidence after being put on mental health medication and loosing a part of your personality
PreciousReflection profile picture
Dating
by PreciousReflection
Last post
 Thursday
...See more I am supposed to go on a date this evening and have some anxiety about this. What if she doesn't like me? What if I don't like her? How can I avoid awkward pauses in conversation? Do I try to kiss her on the first date? It all increases my anxiety level since I have not dated in a very long time. Does anyone have any suggestions or could share ways that you got through situations like this? Thanks, -Reflection
WildeKarde profile picture
Health anxiety
by WildeKarde
Last post
 Wednesday
...See more Currently having severe health anxiety. 😢
hopefulencounter profile picture
Anxiety is the worst feeling ever 😔
by hopefulencounter
Last post
 March 3rd
...See more I feel the need of validation to ease my anxiety but most of the time I can't have that validation.. Anxiety is very bad, it cause frequent worries and doubts resulting in fear .. sometimes I wish I could just accept it and tell myself to not care about things I can&t control :[ . How do youu guys deal with this feeling?
raspberryPal7037 profile picture
Anxiety
by raspberryPal7037
Last post
 March 1st
...See more Does anyone have anxiety but a normal heart rate
Curlygirl1 profile picture
Online dating and anxiety
by Curlygirl1
Last post
 February 27th
...See more Sick of being single so have been putting alot of time into online dating for the last number of months. I was in such a good head space when i first started i.e. i waa managing my anxiety and moods. As my online dating experiences have been unsuccessful my head space has bee. Progressively getting worse and i now feel at an all time low. I don't know what to do, it is stressing me out 😔
secretGarden3333 profile picture
panic attacks
by secretGarden3333
Last post
 February 24th
...See more Lately I've been dealing with multiple panic attacks a day. I have a deep fear of dying young and sudden death. It is an anxiety I have dealt with for a few years, but recently after I got laid off for the winter from my job as a horticulturalist, the anxiety and intrusive thoughts have gotten so bad that it's leading to multiple panic attacks a day. They mostly start by me having the instructive thought, then the anxiety symptoms make me think I'm having a heart problem or a stroke (tight chest, palpitations, sweating). Then I eventually call myself down enough to distract myself and it goes away, then the intrusive thoughts eventually come back... The other night the panics got so bad that I had my boyfriend take me to urgent care. They checked everything, and though I had a higher heart rate everything else seemed normal. Just the trauma of acting out that intrusive thought and going to the clinic for that was heavy on me the next day, I was still feeling a heavy chest from all the anxiety. But since I was feeling a heavy chest, I'm anxious about having it, thinking it really is the heart issue and it gets worse and leads into another panic attack. It just seems like a vicious cycle I'm in right now. I just want to be able to enjoy my time off and get things done that I normally can't in the growing season, but the anxiety cripples me. It's affected my GERD and Gastritis as well, causing physical pain on top of the mental. I just want to feel normal. I feel hopeless about feeling better and I just want to feel okay with living. I don't want to be so anxious about dying that I forget to live. Please help
AnastasiaGrimwalker profile picture
Relationship anxiety
by AnastasiaGrimwalker
Last post
 February 21st
...See more In October i went away to visit family and my boyfriend said he was going to do a cosplay photoshoot for a friend at her place. I trusted him going there even though I was away. Now I've done photoshoots before with other photographers prior to being with him but i hadnt done any shoots with anyone but him since we started dating since he expresed an issue to a lingerie shoot I did prior to our relationship. The shoot he did ended up being lingerie cosplay and then part topless. Which he never told me and I found out on accident a month later. It wouldnt have been as bad if he told me.. But we fought it about it already however it still bothers me. Any advice?
jvpijvpi profile picture
Fearful Avoidant; how to cope?
by jvpijvpi
Last post
 February 20th
...See more I am in a relationship. We are sexually compatible, we make each other laugh, we have similar hobbies, and he’s extremely sweet to me. But my fearful avoidant style is making it extremely hard for me. At times, I want to pull in close, more often, I want to be single again and run away, as I feel smothered. It’s an overwhelming feeling of anxiety that makes me feel almost grossed out by him, occasionally. Sometimes I think he’s so cute and I would love to be with him forever. These switches in my feelings are difficult to manage, and I don’t know what I feel half the time, and I’d like to know how I can work on it or at least manage it.

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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.)