YOU’VE SURVIVED EVERY PANIC ATTACK YOU’VE HAD TO DATE.
What’s terrifying you now will soon become memories of sensations and nothing more.
This sucks. But your body is capable of handling everything you’re feeling right now.
I’m not an expert. Just a friend who knows how bad it feels to have a panic attack and not know what to do. It’s not really something you fix, just a wave you learn how to surf. So I wanted to make a masterlist of resources for when the waves feel a little more choppy.
* Stupid Disclaimer so nobody sues me: The resources available here do not replace therapy, and are merely suggestions not solutions. These tools are intended to supplement treatment, and are not a replacement for appropriate counseling. Everybody’s needs are different, so these are just suggestions and the advice on these sites is not necessarily a reflection of my own personal belief or advice. I’m just another idiot with anxiety so like, please don’t sue me ok? *
Click the drop-down menu in the upper right hand corner for tons of professional resources, distractions, & audio, or scroll for some immediate relief.
I want you to hear that you are safe. And that if you are truly not safe, there are resources available.
And also? Tell your brain I said to quit being rude to you.
Breathe in as the shape expands. Breathe out as it shrinks.
There is a gif of this available as well! just google “anxiety breathing gif” and it will come up right away. It’s an awesome way to sneakily get ahold of your breath when you’re somewhere public.
Remember, your parasympathetic nervous system (that sneaky thing that usually helps you breathe without thinking about it) has your back and will kick in eventually. It’s ok if this takes awhile.
If you want more breathing tips from professionals, click learn more below.
Learn More
GROUNDING
5-4-3-2-1 Technique
Using the 5-4-3-2-1 technique, you will purposefully take in the details of your surroundings using each of your senses. Strive to notice small details that your mind would usually tune out, such as distant sounds, or the texture of an ordinary object.
Dog relaxing in a bath. completely unrelated. oddly calming.
Progressive muscle relaxation (PMR).
Squeeze your fists as hard as possible
Keep them squeezed as you follow these next steps
Inhale through your nose for five seconds
Hold the breath for five seconds
Exhale for five seconds. As you exhale, release your fists
Have you taken care of your basic needs, if you are able?
If you haven’t eaten in the last four hours, your body might need some fuel.
Have you showered, if you’re able? Sometimes even changing your clothes can help you feel better.
It’s water time baby! Have a glass of h20, tea. Juice and soda might make you thirstier, but if you’d rather gravitate toward one of these, that’s okay too! Just keep in mind sometimes caffeine can make anxiety spicier in the short term.
Hotline Bling
National Suicide Prevention Hotline -- 1-800-273-8255
The National Suicide Prevention Hotline fields calls 24/7 for anyone with suicidal thoughts or who are in crisis. They offer help for Spanish-speakers and anyone who is deaf or hard of hearing.
Their website also offers many resources to get help for yourself or someone you know.
National Domestic Violence Hotline -- 1-800-799-7233
Anyone who is experiencing domestic violence and/or abuse, plus anyone concerned about a friend, family member or loved one can call the National Domestic Violence Hotline (NDVH) 24 hours a day, seven days a week.
They offer support in more than 200 languages, and offer a confidential, secure online chat.
National Deaf Domestic Violence Hotline -- 1-855-812-1001
RAINN (for other assault survivors)-- 1-800-656-4673
Crisis Text Line -- Text Hello to 74174
Crisis Text Line fields messages about suicidal thoughts, abuse, sexual assault, depression, anxiety, bullying and more. What makes it unique is that it's entirely text-based, which makes it easy for anyone who doesn't feel comfortable or safe talking on the phone to use it.
You can text 741741 in the US or UK (686868 in Canada), or message Crisis Text Line on Facebook for help. You'll be matched with a volunteer counselor, who is supervised by a licensed, trained mental health professional.
The Trevor Project -- 1-866-488-7386 or text START to 678678
LGBTQIA+ kids and teens can reach out to The Trevor Project for support during a crisis, if they are feeling suicidal or need a safe space to talk about any issue. You can also chat via their website or by texting START to 678678.
also Trans Lifeline -- 1-877-565-8860
LGBT National Hotline -- 1-888-843-4564
LGBT National Youth Talkline -- 1-800-246-7743
LGBT Senior Hotline -- 1-888-234-7243
YouthLine -- Text teen2teen to 839863, or call 1-877-968-8491
YouthLine provides a safe space for children and adults ages 11 to 21, to talk through any issues they may be facing, including eating disorders, relationship or family concerns, bullying, sexual identity, depression, self-harm, anxiety and thoughts of suicide.
SAMHSA National Helpline – 1-800-662-4357
If you are struggling with addiction or are concerned about a loved one's alcohol or drug abuse, you can contact the hotline for the Substance Abuse and Mental Health Services Administration. This US government agency offers support and information about treatment and recovery
Ice, Ice, Baby
here is a technique recommended from Talkspace therapist Jessica Gilpert.
“If you apply something cold to your body, it will help you calm down during a panic attack. When having a panic attack at work, try finding a bathroom so you can run cold water on your wrists or place a cold towel on your neck. If it’s cold outside, try going out for a bit.”
I have also found sometimes clutching an icecube in your hand can be helpful, even though it’s messy!!
DISTRACT YOURSELF
INTERACTIVE ART GENERATORS & GAMES
OTHER IDEAS
vent in the notes folder of your phone and then cathartically DELETE! Or physically write and then rip them up.
Some of us respond better to a physical more physical response. Jumping jacks! A run! A walk! Stretching!
eat something super spicy or sour (sour warhead, anyone?)
A cute video about learning to deal with racing thoughts.
If your anxiety is lecturing you, see if you can turn it into a conversation
Thoughts aren’t facts. It may feel awkward but sometimes it helps to talk back to your thoughts.
IN CASE YOU NEED TO LAUGH ABOUT IT
TW: MENTION OF S**CIDE
A lil’ white noise
https://coffitivity.com/
Coffee shop ambient Noise.
http://soundrown.com/
Lots of different options. Rain, trains, fire, you name it