#panic attack help

[whitewidowthunderbolt]

🤍🌙🤍🌙 🤍🌙🤍🌙 🤍🌙🤍

Sometimes our memories aren’t nice, huh? It feels scary and sad, doesn’t it baby? It’s okay. Let’s remember/do a few things.

Take a few deep breaths if you can. In through your nose, filling your chest and tummy like a balloon. Then slowly let it out. Do that a couple times.

Get or do something that makes you feel safe. Get a blanket or a stuffie if you need. Rest against a corner if that makes you feel safe. Rocking yourself with your deep breaths may help some. Do whatever you need to do to safely soothe yourself.

Have some water. Sip at it slowly, when our brains get scary sometimes it makes us feel icky. Water will help, just take it gently.

More deep breaths and water until you feel better. It’s okay if it takes a while to calm down. That’s normal. You are safe.

If you are hurt, take care of yourself the best you can. (Yes, you deserve to be taken care of. You have permission to love yourself.)

After you are taken care of, you might be very tired. Big emotions mean big energy loss. Get yourself into bed and snuggled up. If you can’t sleep, at least rest and lay down. Try to close your eyes.

You are loved. You are wanted. And you are more than the scary things that happened to you. Just keep breathing <3

🤍🌙🤍🌙 🤍🌙🤍🌙 🤍🌙🤍

[glowettee]

hey i am new to your page...but i absolutely loveeee and adore it!!

this happened to me a few days ago. I had an economics A exam. i suck at economics and have been trying to improve since last year. i studied the entire night but had a panic attack in the morning. I felt as if I was dying. decided not to go for the exam. had a huge fight with my parents over this—they yelled and scolded me for not giving the exam and I just couldn't stop crying. I was on low sleep and high panic. My professor is one of those teachers who will taunt your entire life if you don't do well in his subject, i never performed well in his class and now I didn't give the exam. What do I do? I feel really scared and guilty.

✧･ﾟ: ✧･ﾟ: when panic attacks derail your plans (you're not a failure) :･ﾟ✧:･ﾟ✧

hi sweet angel!

first off, welcome to my little corner of the internet! i'm so glad you found me and that you love it here 🤍

now, let me start by saying something really important: you are NOT a failure. you didn't "give up" or "quit" ~ you had a medical emergency. panic attacks are real, they're serious, and they're not something you can just push through with willpower. my dream is to become a psychiatrist so ANYTHING related to mental health especially panic attacks are VERY important to me. i am SO sorry you had to go through that.

i need you to hear this, missing an exam because of a panic attack is the same as missing it because of a broken leg or food poisoning. it's a health issue, not a character flaw.

⋆｡‧˚ʚ♡ɞ˚‧｡⋆ let's address the panic first ⋆｡‧˚ʚ♡ɞ˚‧｡⋆

panic attacks are absolutely terrifying, especially when they hit right before something important. that feeling of dying? completely normal for panic attacks, even though it's scary as hell.

your body went into fight-or-flight mode, probably from the combination of: ⋄ sleep deprivation ~ this makes anxiety SO much worse ⋄ academic pressure ~ especially with a subject you're already struggling with ⋄ fear of judgment ~ knowing your professor's tendency to be harsh

your nervous system basically said "nope, we're not doing this today" and shut down. that's not weakness! that's your body trying to protect you.

⋆｡‧˚ʚ♡ɞ˚‧｡⋆ dealing with your parents' reaction ⋆｡‧˚ʚ♡ɞ˚‧｡⋆

i know their reaction hurt, and i'm sorry they responded with anger instead of concern. parents sometimes react badly when they're scared or don't understand what's happening.

they probably saw it as "giving up" because they don't understand what a panic attack actually feels like. that doesn't make their reaction okay, but it might help explain it.

when you feel ready, you might try explaining: "i didn't choose not to take the exam. i had a panic attack and physically couldn't function. this is a medical issue that i need help managing."

⋆｡‧˚ʚ♡ɞ˚‧｡⋆ next steps ⋆｡‧˚ʚ♡ɞ˚‧｡⋆

talk to your professor ASAP ~ i know he's intimidating, but you need to address this head-on. be honest: "i experienced a medical emergency on exam day and couldn't attend. is there a makeup option available?"

get documentation if possible ~ if you can see a counselor or doctor who can document your panic attack, that helps legitimize your absence

contact student services ~ most schools have accommodations for mental health emergencies. they might be able to advocate for you

don't let fear make decisions ~ the longer you wait to address this, the harder it becomes

⋆｡‧˚ʚ♡ɞ˚‧｡⋆ managing the shame and guilt ⋆｡‧˚ʚ♡ɞ˚‧｡⋆

that guilty feeling? it's lying to you. you didn't do anything wrong by having a panic attack. you wouldn't feel guilty for missing an exam because of the flu, right?

the shame is probably coming from:

feeling like you "should" have been able to push through

fear of judgment from your professor and parents

internalized beliefs about mental health not being "real" health

all of these feelings are understandable, but they're not based in truth.

⋆｡‧˚ʚ♡ɞ˚‧｡⋆ preventing this in the future ⋆｡‧˚ʚ♡ɞ˚‧｡⋆

address the underlying anxiety ~ consider talking to a counselor about test anxiety and panic management strategies

change your study approach ~ all-nighters often make anxiety worse. try shorter, more frequent study sessions instead

practice panic attack management ~ breathing techniques, grounding exercises, having a plan for when panic hits

get academic support ~ tutoring, study groups, or different learning strategies for economics

⋆｡‧˚ʚ♡ɞ˚‧｡⋆ reminder ⋆｡‧˚ʚ♡ɞ˚‧｡⋆

you studied all night. you TRIED. you wanted to succeed. the fact that your body couldn't handle the stress doesn't negate your effort or your worth as a student.

one missed exam doesn't define you or your future. i promise you, this feels much bigger and more catastrophic right now than it actually is.

you're dealing with a lot, academic pressure, unsupportive responses from family, a intimidating professor, and your own mental health. that's genuinely a lot for anyone to handle.

be gentle with yourself right now. focus on taking care of your immediate needs, sleep, food, hydration, and addressing the exam situation when you feel more stable.

you're going to get through this, angel. 💕

✧･ﾟ: ✧･ﾟ: :･ﾟ✧:･ﾟ✧

xoxo, mindy ♡

[husk-says-no]

Hey, so I get panic attacks sometimes, and well recently they've been... worse than Angel Dust's after a day at Val's to put it lightly. sometimes there random, others there a triggered memories, got any advice that could maybe help?

Yeesh, first of all—yeah, I’ve been there. Panic attacks’re like getting drop-kicked by your own nervous system for crimes you don’t remember committing.

And yeah, sometimes they come outta nowhere like a bat outta Hell, other times it’s ‘cause your brain decided to unearth some cursed memory at the worst possible moment. Either way, they suck, and I’m sorry you’re dealin’ with that.

But here’s a couple things that’ve helped me when the walls start closing in—maybe they’ll help you too.

1. Breathe like a damn jazz musician.

Not shallow, panicked rabbit breaths—slow and controlled. In for four counts, hold for four, out for four. Imagine you’re tryna keep your smoke from curling funny, y’know?

2. Cold shock.

Grab an ice cube. Cold water on the wrists. Hell, splash your face like you’re tryin’ to sober up before a card game. It hits the vagus nerve and tells your brain, “Hey! Not dying!”

3. Count backward from 100 by 7s.

It’s dumb, yeah, but it pulls your brain into math mode instead of apocalypse mode. Can’t spiral if you’re too busy tryin’ to figure out what the hell 72 minus 7 is.

4. Make a “safe script.”

Write yourself a little script—something like “This is a panic attack. It will pass. I’ve lived through this before. I am safe right now.” Doesn’t have to be poetic. Just real. Read it when shit hits the fan.

5. Trigger warning: be gentle.

If memories are the cause, don’t beat yourself up. Your brain’s just tryin’ to process stuff that hurt. You’re not broken, you’re healing. Slow, sure, and maybe a little angry—but healing.

Look, panic attacks don’t mean you’re weak. They mean your system’s stuck in survival mode when there ain’t no tiger. But the more you ride them out, the more you teach your body that it can come back down. Every time you survive one (which, spoiler: you do), you’re chipping away at its power.

So hang in there. And if it ever gets too loud in your head, come drop an ask again. I got a never-ending supply of jaded advice and bad metaphors.

[lovelycorpseprincess]

a little guide I wrote for a friend's first triggered panic attack, for taking care of yourself, from my 5 years of PTSD/anxiety therapy

[ask-lambert-egitte-blaiddyd]

It's unknown who did it- but someone has splashed practically ice-cold water into the king's face.

WH-WHAT?! WHY IS IT COLD?! IS THIS D-DEATH?! Did I fail?! Wh- what-

*His breathing pace increases even more. The surprise and shock furthering his descent into anxiety. He can't even say anything. He's so so scared and vulnerable. He's sure he'd get incredibly angry at himself later. He was being so pathetic, so dishonorable, so useless. Just like his father always said he was.*

//GUYS I HAVE ADVICE FOR HOW TO DEAL WITH PANIC ATTACKS! JUST IN CASE YOU WANT IT! IT'S ALWAYS GOOD TO BE ABLE YO HELP A FRIEND IF THEY START HAVING ONE, SO I PUT ADVICE UNDER THIS MESSAGE!! FEEL FREE TO READ THANK YOU.

//I want to say right away, that I'm not judging, whatsoever. Do what y'all want to Lamby, he's a fictional character. But, just for future reference in case you ever are caught in this situation (which is far more possible than you think): Never ever do something like this to someone having a panic attack. It will only make things worse. Panic attacks are a place of very little to no rationality, and it's not something that the person usually has much control over. The best thing you can do, is be as predictable as possible. Try to avoid surprises as much as possible, as they will only further their anxiety. Ask easy to answer, straight forward questions, and don't assume what they need, ask them. They to get them breathing regularly. And use lots of reassurance. Don't act like something is wrong with them, most likely, they are already telling themselves that. Every little thing causes far more anxiety than it would normally, so try to get them out of any large public spaces, and into a place more quiet and easier to manage. Ask them what's happening, if they need anything ect. If these questions cause then stress, then stop asking them. Reassurance, predicticallity, and of they have medicine for these attacks, offer to go grab some for them. Speak in short simple sentences as well. Don't get flowery or dramatic just keep things as simple as you can for them. Unless they say it's alright. Do not leave them. Stay with the person. Like I said, reassurance is very very important. And most importantly, stay calm. If you panic, they will panic. Thank you for reading this, it's important.

[justseveralowls]

Message of the day:

There can be hope, there can be happiness for you

In times of struggles sometimes all you can do is strive for happiness, even just in moments. To strive for piece even is there is only seconds of it. Allow yourself these moments. Hug your cat, hold a cup of tea, linger under warm blankets, these moments are small but real. And there are more of them to be found.

Stay strong, you are not along, keep fighting. This is possible

[iflostreturntosteverogers]

Safe

Characters: John x reader, Sam and Dean (mentioned)

Warnings: mentions of violence, panic attack help

A/N: I just want John happy, okay! First thing I’ve written in a long time. I posted this from mobile because my laptop bit the dust hopefully the format is decent!

John POV

The hunt four months ago was the worst. Damn vampires. There were too many, even with the four of us. The boys and I only had minimal injuries. Y/N on the other hand, she scared the hell out of us. One minute she’s fighting, the next she’s on the ground. Thank God she wasn’t bit but her injuries were pretty bad. The vamp she was fighting had a knife hidden and slashed her stomach. If Cas hadn’t shown up, I would have lost her.

I push the door to our room open to find her still sleeping. She looks so peaceful. As I get closer to the bed, her eyes flutter open. “Good morning, Darlin’” She smiles up at me. “Good morning yourself, Handsome.” “How do you feel?” She frowns at the worry in my voice. “John, I’m okay.” She just doesn’t understand. My heart stopped when I saw her broken and bloody on the ground. I shake my head. “I know, Y/N.” I take her hand in mine and pull her out of our bed. “Take a bath with me?” She grins and nods eagerly. “Of course, my love.”

Y/N POV

After our bath, I wander into the kitchen to make some breakfast. I dance around in my underwear and one of John’s shirts, mixing pancake batter. I put the bowl down just as the music shifts to our song. I turn to see John standing against the doorway smiling. He grabs me and twirls me around the kitchen while Journey sings Faithfully. When the song comes to an end, he dips me low and kisses me. He looks almost sad when he releases me to finish making breakfast. “I love you, John.” He smiles. “I love you, Y/N. More than you will ever know.”

After breakfast, John helps me clean the kitchen and heads to the library to do research for a case in Oregon for the boys. I make my way through the bedrooms of the bunker collecting sheets and comforters to be washed, cleaning each room as I go. John and the boys are fairly neat so it isn’t long before I’m finished. I walk in the library in hopes of helping John finish his research but he isn’t there. I call his name walking around the bunker, finally finding him in the war room.

“John?” He doesn’t look up at me, and I realize he’s shaking. I kneel down in front of his chair and remove the machete he was cleaning from his hands. “John, look at me.” He does as I ask but his eyes are far off. “John, I need you to focus on me.” I hold his hands in mine. His breathing is rapid bordering on hyperventilating. “Y/N?” The crack in his voice breaks my heart. “I’m right here, John. I need you to breathe with me.” It takes a fews minutes but he matches my deep breaths and begins to calm down. I sit in his lap and wrap my arms around him. “John, what happened?” He pulls me tighter and sighs into my hair. “I don’t really know, Honey. I was fine and then all I could think of was almost losing you.” I can hear the fear still in his voice. “John, I’m here with you. I’m safe and okay.” He sighs again. “I know, Y/N. Maybe it’s time I slow down.” I look up at him. “What do you mean?” “I think I should take fewer cases and be here with you more. Let the boys take over and help when they need it.” I hold him as tight as I can. “John, I will support you in anything you decide. We both will.” I grin into his neck. “Both? What do you mean both?” He holds me out a little from him. “Both as in our baby and I.” He breaks out in the biggest smile. “God, I love you woman and you.” He says placing his hand on my belly.

[atombombbibunny]

Something that’s been helping my with my heat panic attacks.

Due to the heat I’m dealing with in Canada has caused me to have a lot of panic/anxiety attacks.

I don’t know why but they have been some of the worst attacks I’ve ever had.

But my boyfriend gave me a tip.

Get your face wet with cold water, whether it be an ice pack, a cold cloth, or splashing some water on your face.

It causes your body to think it will be submerged into cold water and your heart begins so slow down.

It gives you a minute for you to catch your breath.

It may not work for everyone as everyone is different, but for me it’s been a life saver.