What to do when you're having a panic attack

[April30]

Hey,

Can anyone please tell me what can help when you're having a panic attack?

I don't know what to do cause I usually just try and distract myself with other things but that hasn't been working anymore cause it's getting worse and I just don't know what to do cause I get so freaked out for no real reason and my chest gets so tight and I just want to run away, but obviously in most circumstances I can't just run so I just have to like wait til it passes, but sometimes that takes aaaaages.

And I hate feeling so alone with it like I want to reach out to a friend when it's really bad but I'm always too scared I'll sound like an idiot and what if they just judge me an think I'm a wuss.

I have one friend I sometimes tell but I'm too scared to go to him too often about it cause I'm worried he'll get sick of me and my anxiety and depression..

But yeah, any tips for how to try make it better please let me know

Cheers

[Sophie_M]

Hey April,

Welcome back to the Beyond Blue forums!

We're sorry to hear you've been experiencing panic attacks. We can imagine how awful and draining this must be for you. Please don't be afraid to reach out to your friends, you'd be surprised at how willing people are to help and show their support!
  If you feel it may be helpful, you are always welcome to get in touch with Kids Help Line. They are a confidential and anonymous, telephone and online counselling service specifically for young people aged 25 and under. We’d also welcome you to reach out to our Support Service, which is available 24/7 by phone on 1300 22 4636 or on Webchat 3pm-12am AEST on our website: www.beyondblue.org.au/getsupport. You might also find it helpful to look at the resources on our and the Reach Out website about managing panic attacks:

• Panic disorder
• How to manage a panic attack

Thanks again for stopping by, we hope some of our community members will be around soon to offer their tips!

[Katyonthehamsterwheel]

Hi April30

Panic attacks are definitely unpleasant but there are techniques that can help. Grounding brings us back to the present by drawing our attention to our surroundings, so one thing you can do is to focus on your senses - what can you smell? What can you hear? What can you feel (touch something)? What can you see? What can you taste? If I can, if it’s appropriate, I like to take my shoes off and feel the earth. But you can ground yourself anywhere, no need to remove your shoes, or even let anyone in on what you’re doing 🙂

Another technique is focused breathing as we tend to breathe sharp and shallow when we’re anxious, which increases our anxiety. A simple fix is to put your hand on your belly and breathe in for a count of four, feeling your belly rise, and breathe out for a count of four, feeling your belly fall, and repeat for a few rounds.

Im sorry you feel like you can’t tell people how you’re feeling. It can really help to share, so it’s great that you’ve found your way here. There’s plenty of great people here who are happy to chat and to listen. Katy

[blondguy]

Hi April30

Sophie_M and Katy have provided great support above

I understand the feelings you are experiencing and they are horrible to have. I wish I had your strength when I started to get panic attacks....by posting about them on a secure forum like Beyond Blue

Can I ask when you get these awful panic attacks?

There are many gentle people on the forums that can be here for you 🙂

my kindest

Paul

[April30]

Hi Paul,

thanks for your reply.

I get them anywhere really, work, home.. Sometimes they don't last long and I can distract myself and other times they seem to last forever and I feel so so helpless to it.

I'm about to make a heap of big life changes and I'm so stressed about that so I know that's partly why I'm getting more at the moment. But now even when the panic feeling has disappeared the sick feeling in my chest won't go away. And on top of that had my best mate who I like, got with someone else and I just can't bring myself to let him go but it's hurt me real bad and he pretty well rubbed my face in it so I'm questioning if he even cares about me after all.. So now my depression has taken over the anxiety haha.. And I'm a mess. I don't want to wake up in the morning.

[April30]

Hi Katy,

Thanks for your reply, I will try the things you suggested.

I always get worried though with talking to anyone about stuff, that I'm just being stupid and so many people have it worse and that I should be fine but I'm not but I should be. And I worry that like my friends have enough of their own stuff going on so I don't want to worry them about me. Even though I know it's a silly way to think cause I would hate to think any of my friends would be too worried about what I'd think of them if they came to me cause they needed someone. But I don't know how to see that view for myself..

[Sophie_M]

Hi April30,

We are sorry to hear that you are feeling this way at the moment, it can be incredibly tough to be feeling so low. We are really happy that you have decided to reach out and be a part of this conversation, it is a great step towards feeling better. Panic attacks are a real challenge and it might be time to give us a call to talk things through. 

We are also concerned that you don't want to wake up in the mornings, we are here for you anytime you need us. We want to encrouage you to call us on 1300 22 4636 so you can chat to one of our team members about these feelings, and what you can do when you feel this way. You can also call our friends at Lifeline on 13 11 14, they are also friendly and helpful when you are feeling the way you describe. 

If you feel unsafe, please call 000 straight away as this is an emergency. 

We want to thank you for reaching out today, we want to encourage you to stay on the forums and keep looking out for conversations you resonate with. Please feel free to update us here as well if you feel comfortable. 

Kind regards ,
Sophie M