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Katelyn4New Contributor
I wonder who has helpful ideas about suffering panic attacks in the mornings? For many years I have suffered from depression and anxiety and have had professional help in the past which has worked somewhat but not with good results with medications. Many thanks in advance
In response to: Panic Attacks
MermaidHairSenior Contributor
Hello @Katelyn4, welcome to the forums! I'm really glad you're here.
I'm hearing you in that panic attacks are not a nice way to start out the day, I'm so sorry you're experiencing this. Is this something you experience often?
I used to suffer fairly frequent and severe panic attacks but I have been panic attack free for almost 18 months now! I have learned a few things that may be able to help you somewhat:
Grounding exercises- there are lots of ways to do this but I like the 3, 3, 3 method. Think of 3 things you can see, 3 things you can hear and then 3 body parts, even say them out loud if you need to! It can help bring you back to your senses and the present moment.
Another good one is a splash of cold water to the face or if you're feeling really brave (or really desperate for relief), a cold shower. This can really shock the senses and be uncomfortable but that's the point. This has been my go to for reigning in really intense anxiety and overwhelming panic.
My other go to is grounding outside. Putting my feet in the dirt or grass, or sand, it doesn't matter but it has to be bare earth and bare feet, and take very deep breaths until it passes.
At the end of the day panic attacks can be really serious business so it might be worth revisiting with a professional again. Medications might not be the answer, especially if you haven't had good results in the past, but someone to support you in exploring triggers and strategies could be really good for you.
Thanks for reaching out, I hope you get some good answers and support here 💜
In response to: Re: Panic Attacks
Katelyn4New Contributor
Many thanks for those helpful ideas
In response to: Panic Attacks
Hope2RecoverySenior Contributor
Hi @Katelyn4
I am one of the Peer Guide volunteers, sorry to hear you are going through this.
I can relate to what you are going through. I was diagnosed with depression, anxiety and panic attacks, what worked for me was, to ground myself wherever I was, and concentrate on my breathing straight away by focusing on one spot instead of constantly looking around, I would then straight away focus and shift my mind on something positive that has brought me joy, could be a hobby or something I am looking forward to, if I can, depends on where I am, I would close my eyes and do meditation, this helped me a lot. I would remind myself that the attack would pass and I will be safe and OK. I wish you a speedy recovery from your morning panic attacks, take care.
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Help us push aside the stigma and discrimination surrounding complex mental health and change the way people talk about, and care for, mental illness.
SANE acknowledges the Traditional Owners of Country throughout Australia and recognises the continuing connection to lands, waters and communities. We pay our respect to Aboriginal and Torres Strait Islander cultures; and to Elders past and present.
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