Anyone got any go to meditations/music/actions for dealing with panic attacks? My go tos are not working.
Title
Am having a really bad mental health day today. Have a bunch of things at home and work that are just overwhelming me and had to deal with snappy mcsnappheads this morning venting and correcting me while I was trying to do a simple handover to another staff member. Really fighting the urge to go and hide literally and figuratively. Come on brain. Just do something.
Can’t face doing the GP and psych referral dance. I am hoping this is all externally caused and will pass. Just feeling very alone and panicked.
No I can’t escalate the work stuff…I am where the buck stops for this particular stuff. I am just so sick of being a grown up.
I use an app called Insight Timer. There are guided meditations and you can choose by the time you have available. There’s plenty available on the free side of it, you don’t need to purchase anything.
Do you have access to an EAP?
I heard that you can tighten all of your muscles really hard and relax a couple of times to release the fight or flight.
Brisk exercise.
Allowing yourself to shake and tremble.
Dipping or splashing your face with cold water for the diving reflex.
There’s deep abdominal breathing.
Breathing into a bag didn’t do much but get that Centaurworld song tauntingly stuck in my head
Or even holding your breath until it subsides (something about carbon dioxide balance in your bloodstream)
I also heard antihistamines such as Benadryl can be used to calm you.
You can try chamomile tea made with two bags or valerian pills from the supermarket I guess. Or magnesium. Rescue remedy.
There are also options like beta blockers.
YMMV
Not much of that works for me to be honest.
Usually if it’s a bad one I get in a hot shower, take prescribed medication and/or suffer through it. Maybe calling a friend if they’re free or a hotline. Try and get the regular professional appointment sooner.
When and if you can - I strongly suggest seeing a gp for valium and maybe a psych referral when and if you can face it, and getting tf out of the environment causing it or at least taking leave if possible.
Right now I suggest getting somewhere people leave you alone and maybe put something soothing in the background or call Lifeline.
Thanks. Saved that list to use when I need to pick something in a hurry again. I get panic attacks really rarely. I am trying a few old trick right now and will get to the doctor if I can’t get through this patch.
Anyone got any go to meditations/music/actions for dealing with panic attacks? My go tos are not working.
Title
Am having a really bad mental health day today. Have a bunch of things at home and work that are just overwhelming me and had to deal with snappy mcsnappheads this morning venting and correcting me while I was trying to do a simple handover to another staff member. Really fighting the urge to go and hide literally and figuratively. Come on brain. Just do something.
Can’t face doing the GP and psych referral dance. I am hoping this is all externally caused and will pass. Just feeling very alone and panicked.
No I can’t escalate the work stuff…I am where the buck stops for this particular stuff. I am just so sick of being a grown up.
I use an app called Insight Timer. There are guided meditations and you can choose by the time you have available. There’s plenty available on the free side of it, you don’t need to purchase anything. Do you have access to an EAP?
I actually did a breathing exercise on there just before.
No no EAP. Should look into suggesting we get one though
Its worth pursuing the EAP. And I’m glad you’re feeling better. 🩷
Not alone, we are here. So many hugs.
Sometimes brain is stuck and needs a little rest. Maybe walk around the block once?
I’m sorry to hear you’re feeling shit. Is there any kind of music that makes you go good crazy? Campy pop music?
Sleep music can be good. Also Sigur Ros like Gibson mentioned.
I was using this playlist for a while
https://open.spotify.com/playlist/2NFhQ4w21QT7tUzl820QrC?
Don’t forget to be kind to yourself. It does sound like that person contributed to your anxiety.
Valium.
I’m sorry you’re having such a hard time.
There’s an album called () by a band called Sigur ros You’ll know it’s the right one if all the tracks are called untitled 1, 2 etc.
Always helps when I’m feeling bad.
I will try that. I have had Tales Under The Oak’ new album on repeat - it’s like dreamy old PC game music and little stories.
That album is my number 2 of all time. Number 1 is Jeff Buckley- Grace
It’s awesome. I had it in all afternoon. Thanks. Very calming
Glad you liked it! Untitled 3 gives me chills every time.
I heard that you can tighten all of your muscles really hard and relax a couple of times to release the fight or flight.
Brisk exercise.
Allowing yourself to shake and tremble.
Dipping or splashing your face with cold water for the diving reflex.
There’s deep abdominal breathing.
Breathing into a bag didn’t do much but get that Centaurworld song tauntingly stuck in my head
Or even holding your breath until it subsides (something about carbon dioxide balance in your bloodstream)
I also heard antihistamines such as Benadryl can be used to calm you.
You can try chamomile tea made with two bags or valerian pills from the supermarket I guess. Or magnesium. Rescue remedy.
There are also options like beta blockers.
YMMV
Not much of that works for me to be honest.
Usually if it’s a bad one I get in a hot shower, take prescribed medication and/or suffer through it. Maybe calling a friend if they’re free or a hotline. Try and get the regular professional appointment sooner.
When and if you can - I strongly suggest seeing a gp for valium and maybe a psych referral when and if you can face it, and getting tf out of the environment causing it or at least taking leave if possible.
Right now I suggest getting somewhere people leave you alone and maybe put something soothing in the background or call Lifeline.
Thanks. Saved that list to use when I need to pick something in a hurry again. I get panic attacks really rarely. I am trying a few old trick right now and will get to the doctor if I can’t get through this patch.