Welcome to the anxiety board at DS.

You've written it out. Keep writing it out to sort through the thoughts. The more you express everything, the easier it will be to make a plan to find your better balance naturally.

You take the first step. You do the stop, pause, breathe, option, repeat until clear headed and calm.

You can do this.

It takes time to get out of this situation. I recommend you read this book”It’s Only Anxiety” by Carl James on Amazon. His book is based on the work of Dr Clair Weekes who also suffered from anxiety. Anxiety disorder, including panic attacks, takes TIME to recover from. There are no quick fixes. Another resource that I find very valuable is a web site “anxietycentre. com”. It is a pay to see site, about $50 for a year sub. It is well worth the money, valuable info and treatment suggestions for anxiety disorders. If it hadn’t been for this site, I would most likely still be struggling pretty hard. I just recently found the book on line and have incorporated the method of anxiety acceptance into my daily regimen. I find myself thinking better already, able to rationalize better. I hope this helps. Do not expect instant results, it’s not going to happen. But as long as you are struggling, why not struggle in the right direction?

Thank you for sharing and reaching out. Panic attacks are in no way easy. I have had then since I was 14 and am now 32. I can tell you for sure that it gets way easier with the help of a good psychologist and continual meditation/self care. This is an opportunity to learn about yourself, what foods are you eating? DO you notice a certain food creates a more powerful panic attack? Are you drinking coffee? Smoking Marijuana? All things you ask yourself.

I say this because sometimes, spicy foods, sugar, caffeine, processed meats and so on can sometimes be the cause of your panic. At times it can even be that your spinal cord is too compressed and needs a bit of decompression. Check out a well reviewed chiro near you. What I find that helps as well is dunking your face in ice water. That usually solves my panic. There are life style changes that you must change in order for your panic to change. It is a lot of work but well worth it. I have much more advice to give on this subject as I have experienced it first hand. Shoot me a message and we can talk a bit more about it. In the mean time I hope all is well.

Welcome to DS.. I am glad you reached out here. This is a great forum to share and have people who understand your struggles and care about you. I have struggled with anxiety and depression for years. Sometimes, I know my triggers and sometimes it just comes on. Are you under a care of a doctor and therapist? Both are necessary when you are struggling with anxiety and depression. They are real illness and the right medication and help is what is needed to get more balanced chemically. I just recently am coming out of an episode. Covid was my trigger, however, I used these techniques and had to be consistent with them and I am starting to feel better.

Repeating to myself I am going to feel better, this isn't me, this is the illness really helps me.

Also, I fill my mind with praise songs and pray to God throughout the day.

These are three other techniques I use that seems to help. I hope you might find them helpful too. They might not help right away but the more I did them, the better I began to feel.

1) The 557 breathing technique is take 5 deep breaths in while thinking good thoughts about yourself like I matter, I am special, I am strong and then hold the breaths for the count of 7 focusing on those words about yourself, then let out the breath slowly for 5 seconds letting go of any anxious, self-defeating, unhealthy thoughts. I do this one to three times a sitting.

2)The gratitude journal is writing down something good every morning and night something that went well in the day, or something I appreciate about myself. Taking our focus off of the anxiety and depression and focusing on positive uplifting things really helps. What you think is what you believe. So thinking uplifting things you believe those things but the reverse is true - thinking negative self-defeating things, you will believe those.

3) Emotional Freedom Tapping - Look up the actual pressure points that you use, but you tap on those points while you repeat positive uplifting things to yourself.

I will be praying for you. Feel free to pm me if you'd like to chat. Hugs and God Bless

How are things going? I have been praying for you. Hugs

I am feeling like this currently and i feel like it’s gotten worse. i eat indica gummies instead of taking actual medication because i find it more helpful so i do recommend that but not so often so you don’t get addicted