Hi! I'm also new to the group. I certainly hear you and this resonates with me. Have you tried any strategies that haven't worked for you, or ones that you have had a little success with? Two things that have worked for me in the past: 1) If I can manage to find (or force) a few minutes of the day for myself, I go take a quick walk. Sometimes just removing myself from the situation for even a few minutes helps; 2) deep breathing. I specifically tend to get heart palpitations when I'm very stressed/anxious, and 4-square breathing is a lifesaver.

Duck23,
Anxiety can be very difficult to handle. I dealt with it for years. It’s great that you’re reaching
out and asking for strategies. Here are some that helped me:
1.) Thankfulness. I know it sounds silly, but when I started getting worried about things in
my life, I would start quoting out loud all the good things I had. Family, friends, a job,
etc. After a while, I found myself not anxious because I was focused on positive things.
2.) During a panic attack: 1.) Drink water. I know this is difficult because it often feels like
your throat is closing and you can’t breathe, but do the best you can. Panic attacks send
adrenaline pumping through your body. Water helps disperse adrenaline quicker. This
helps your heart palpations slow down. 2.) If possible, put your head in your lap and
make your body into a ball. Centering your gravity in a small space actually helps calm
you down quicker. I would get on the ground, sit cross‐legged, and put my head in my
lap. If you’re in a public place, sitting down in a chair works as well. 3.) Start slowing
counting down from 100 under your breath. This will cause you to naturally slow down
your breathing and prevent hyperventilation. Keep hope. The more you practice, the
quicker the panic attacks will subside.
3.) Prayer: I don’t know what your beliefs are, but prayer has helped me tremendously. I
gets me focused on something bigger than myself—on something outside of myself and
the anxiety
There’s hope! Keep going!

I get the feeling like i can't breath never thought about water. I tried counting but I'm ADHD so I try remember8bg song lyrics instead because there always changing.

*Remembering

Welcome aboard, friend.
I’m so sorry to hear about your struggle. Life can be stressful and overwhelming at times. I know it’s not easy to go through anxiety. Take a deep breath and relax. Listening to good music would help you stay calm and relaxed. Are you seeing a therapist? I just said a prayer for you, and I hope that God will surround you with His comfort, strength, and peace. Remember that you can always come here to share and we’re all here to support you. Hope everything goes well with you. Stay strong. Love & hugs to you!

I will like to thank all of you. You all have provided so many strategies for me. I will be trying them out. I love to listen to gospel music. I will start listening to it more to help me relax my mind. I do like to walk as well.

I too use breathing. A lot of us have SHALLOW breathing during stressful events or stressful thoughts. I've been able to practice often to avoid a severe panic attack. I would periodically escape to the bathroom where ever I am to practice breathing to also avoid a panic attack.

This is the best example I found on YouTube that I am sharing. Also, if you cannot hold for 7 then work up to it, even holding for 5 or 6 is helpful. The idea is to get OXYGEN into the system to calm you down and to avoid SHALLOW breathing during stressful times. For me, at least 5 rounds seems to be helpful each time I practice during the day.

https://www.youtube.com/watch?v=_Wg-UAYGa2A
Dr. Andrew Weil '4-7-8' breathing trick