What to do when you are having a panic attackâŚ
Hey now. Itâs going to be alright. You are going to be ok. Things might be scary for a while and it might hurt a little bit but you are going to be ok.
First thing I want you to do for me is focus on your breathing. Ignore whatever thoughts are going on in your head, any activity that is happening around you. Focus on your breathing. Â
Alright. We are gonna try now ok? It might hurt a little bit but the pain will go away.
Make your breaths slow and deep. Its ok.
Itâs going to be ok. You are safe. Breathe.
You are loved. You are wanted.
Its ok. Youâre ok. Slow and deep. Keep breathing.
If you would rather have a visual to help you can try this.
I found that this one helps a lot. Just focus on the gif. Match your breathing with that. Its going to be ok.
Keep looking at these. If your breathing is not better, its ok. Look back and try to get it steady. No one is rushing you. If at any time you need to come back to these exercises its ok. You do them as many times as you need to, as often as you need to.There is no time limit to becoming ok. Just breathe. Itâs gonna be alright.
Now that you can breathe lets try to do a little more ok? Remember, if your breathing gets worse go back to the section above until it gets better. Itâs not a bad thing to have to go back. Its ok.
I want you to feel where you are. Are you standing? Sitting? Lying down? If you are standing, try to find a possible spot to sit down. The floor is perfectly ok. If you canât find a place to sit, lean against a wall at the very least. If you are sitting in a high chair or in one that is hard to balance on, see if you can find a sturdier place to sit. If you are lying down you are ok. If you canât tell what you are doing its ok. Donât panic. Try to find something solid to be against.
The next thing I want you to do for me is relax. You might be very tense right now. That tension could be making it worse. So we are going to try to get rid of it, alright? Even if you donât feel tense it is still a good idea to try this. You could be tense but not feel it.
We are gonna start to relax now. The first thing I want you to focus on is your toes. Are they clenched? If they are, try to uncurl them. Next are the muscles in your feet. Try to relax them. Itâs ok. Relax so that the muscle is not tight.
Now go to your lower leg, your calf. Is it tense? Relax the muscle. What about your upper leg, your thigh? Relax. Â
Now move to your fingers. If they are clenched, relax them its ok. Now the rest of your hand. And your arm. Relax. Its ok
Next is your neck. Let  go of all the tension that you feel.
Now your chest. Just relax completely. Its gonna be ok. It might feel a little weird. But it is gonna be ok.
If you canât relax or if your body is too tight, its ok. It really is. If you canât relax try to grab onto something near you, that is not you, like a blanket or a book. You can grab your shirt if you need to. Ok?
Think about your breathing again. How is it doing? Are you still breathing normally? If not, go back and focus on it. Its ok, take the time you need. Once your breathing is ok, keep going.
Hopefully you feel a little better. Is there anyone you can call? Or someone who might help you? Is there someone you need to get in touch with to let them know that you need help? If you can, contact the people you feel comfortable with to tell them that you need help. If you donât want to call them you can text them. You arenât bothering them. They want to help you. Its ok, donât be scared.
If you donât have anyone to contact, its ok. You donât have to or need to.
Check your breathing again. Is it ok? If not, do some breathing exercises. Its ok.
Next I want you to check and see if you are hurt. Did you hit your head or are you bleeding anywhere? Do you need to get help from someone or go to the hospital?
You might still be in some pain in your chest. Its ok. It should go away really soon. If it doesnât you should go to the doctor to see if they can help you.
If you are hurt try to take care of yourself. Ice any bumps and bandage any cuts. If you need to wait to do this until you can move better, it is ok. Just make sure that you do it eventually.
If you are not physically hurt, then stay calm and keep breathing. Itâs good that you arenât hurt. Were gonna keep going on the path to making you feel better. Howâs your breathing doing? Remember take it nice and slow.
If you can, I want you to go get some water. It will help you feel better. It doesnât have to be a lot, but you do need some. Take small sips, but try to finish all of it. If you have to get up and you are still shaky make sure that you stay close to the walls and keep yourself from falling. Its going to be ok.
If you donât have access to water another type of liquid will do. If you donât have access to any type of drink, it is ok. When you get the chance make sure to get some.
Even if you are feeling a bit queasy, you should still drink a little bit. It will help settle your stomach and help you feel better.
If you feel up to it could you eat a small something for me? It doesnât have to be a full meal, just some crackers or a granola bar. If you donât think you can its ok. You are perfectly fine.
Keep breathing darlin. You are doing so wonderfully. You are going to be ok.
Its going to be ok. Whatever you were worried or panicked about, it will be ok. Things have a way of working themselves out. The only thing that you need to focus on right now is feeling better.
Donât think about work or school. Just breathe.
You are ok. You are safe here. Nothing is going to hurt you. You are protected by your tumblr family and we are not going anywhere. We wonât let anything hurt you. You are safe here. You can always come here and find comfort. Its ok.
You are loved. You are such a wonderful, unique person. I could not imagine the world without you. You hold a special place in my heart and no one else could fill it. It doesnât matter if we talk every day or if you have never messaged me or if you donât even know who I am. I still love you.
You are wanted. You are so special. There will never be a time that I will not appreciate you. It is ok. If there is a voice telling you that you are unimportant, it is lying. You are so very important. I promise you. You are wanted.
You are beautiful. It doesnât matter who you are. It doesnât matter what you identify as, your skin color, hair color, height, size, face shape, hair color or texture, or origins. You are beautiful. It doesnât matter if you have freckles, dimples, birthmarks, stretchmarks, scars, or acne. You are beautiful. It doesnât matter if you spend two hours on make up, or wear none. It doesnât matter if you wear the latest fashions or have clothes that are hand-me-downs or from ten years ago. It doesnât matter if you are disabled or if you are missing a limb. It doesnât matter if you donât fit into societies standards. You are beautiful. Absolutely enchanting. It doesnât matter who you are. You are beautiful.
How are you feeling darlin? Is your breathing ok?
There is one last thing I want you to do for me.
I want you to get comfortable. Alright?
Take a shower if you want. Or a bath. Make the water comfortable and get yourself clean. Use the soap that smells really good or that bath bomb that you really like. Take your time. There is no rush. Put lotion on after you are done. All over. Do any other cleansing routines you have. Drink a little bit more water.
Get dressed in your comfiest clothes whether that is a pair of sweatpants and a sweatshirt or a nightgown or a onesie its ok. Just get comfortable. Donât forget the socks if you want them.
Grab a blanket. Go to the place you like being the most. A comfy chair, the couch, or your bed. Get warm. Get comfy. Now do something that relaxes you. That makes you happy. Reading, watching your favorite show, writing, drawing, anything. Do something you enjoy. Bake some cookies. Throw a dance party. Take a nap. Do some knitting. Or that one thing you always wanted to do but you couldnât find the time to do.
Be happy. Be warm. Relax.
You are gonna be alright.
Iâm right here for you.
I really hope this helps yâall. Always feel free to message me and I will try to help you in anyway I can. Keep in mind, this might not help everybody. I tried to be inclusive and put everything I thought would help but chances are I missed something.
I hope you feel better now. Keep your chin up. We stand strong together.
s-u-f-j-a-n-s-t-e-v-e-n-s
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