How can you tell if you're having an anxiety attack?

[kevin arnold]

That sounds like it could be an anxiety attack. I'm sorry you're feeling like this.

What helps me is to concentrate on keeping my breathing normal. It's easy to make the symptoms worse by hyperventilating, so resist the urge to take big huge breaths. Just try to keep a steady rhythm of normal sized breaths, maybe slow them down a bit. Something to distract yourself can help too.

[Deleted]

Oh hugs. That sounds like one. I would go home if you have to. Meetings can be rescheduled. Try to take a walk if you can't leave. I like to make bargains with myself. Like if I can just make it to lunch then I will have a McFlurry as a reward for not melting down.

[Deleted]

Jan 26, 2016 11:37:52 GMT -5 @koko said:

Jan 26, 2016 11:35:23 GMT -5 jenny1980 said:

Aw, that sounds like anxiety. That feeling like I'm going to cry for no reason thing is a big symptom for me. Can you step outside for a few minutes for some fresh air?

I just went and hid in a bathroom that doesn't get used often in the dark for like 15 minutes.  It didn't help and I felt like a weirdo.  And was worried people might know I'd been in there and folks were talking by the door when I went in there and still there when I left, so now I'm worried they think I was pooping that's why it took me so long lol.

Oh man, that fear of someone thinking I pooped would just give me more anxiety. I know that's silly, but it would.

I've had one panic attack ever. My arms and legs shook, I had chest pain, I couldn't catch my breath, and my head was pounding. It cleared up in about 15 minutes.

Mine was triggered by repeatedly stalling a stick shift car in bad traffic. I had to pull over and have my husband come get me. I also had a ton of non-driving related stress at the time which was the real trigger (the driving just pushed me over the edge).

Hope you feel better soon. I know this is a terrible moment to be in.

[AHappierHour]

It sounds like one to me too. Sipping ice cold water and trying to be relaxed helps me.

[Lucy Honeychurch]

For me it felt like I was having a heart attack. Chest pain, hyperventilation, shaking, nausea.

[Elsa]

Ugh I'm sorry.

I've been struggling with this lately after trying to decrease my zoloft dose.

A few things that have worked- sitting somewhere quiet and just focusing on breathing (maybe go to your car for 20ish min?). I do a lot of visualizing and visualize the stress and anxiety flowing down from my head, through my neck, down my shoulders and arms and out my finger tips. I know it sounds lame, but it helps. When I am back to being in the swing of things I try to focus on taking a lot of deep breaths and slowing down my thoughts. My mind tends to race when I get anxious and I get really teary, and really paying attention to the minute things going on around me helps me to slow down and not panic as much.

A hot drink might help you as well, it tends to bring me down a bit.

[Lucy Honeychurch]

Go to the doctor! Can you go on your lunch hour and see if they can fit you in? I'm sorry you feel so bad.

[BaliHai]

I'm sorry you're feeling this way.

I usually can't take a deep breath, which makes everything worse because I start to think I'm dying/will never be able to take a deep breath again, so I either have to put my head between my knees or go outside and take a walk. It doesn't happen a TON, but a few times a year, and it's awful.

[rachers]

I'm sorry, that does sound like anxiety or a panick attack. Ditto others to focus on normal breathing. Take sips of water. Hopefully it passes soon!

[knx9211]

I think everyone is different, but that could definitely be it I hope you're feeling better soon.

[Deleted]

Oh man

That does sound like one to me. Sometimes I can push through the day by pausing to take a few even breaths (in for the count of three, out for the count of three, repeat)

Lists. Write down what I asolutely must do and stick to that. Anything else that comes up I put on a "do later" (when I feel better) list.

Reschedule anything that isn't necessary. If you won't enjoy your appointment there's no point going.

A walk around the building sometimes helps too.

[stinkyfeet]

The thing to remember is that is WILL go away. Focusing on your breath is important. A dr once told me sometimes bearing down like you're going to poop or even really pooing can help. (ironic considering your bathroom experience!). It sounds wacko, but it has worked for me in the past. Hang in there girl, it WILL pass. I promise!!

[mrsukyankee]

Jan 26, 2016 11:45:02 GMT -5 Elsa said:

Ugh I'm sorry.

I've been struggling with this lately after trying to decrease my zoloft dose.

A few things that have worked- sitting somewhere quiet and just focusing on breathing (maybe go to your car for 20ish min?). I do a lot of visualizing and visualize the stress and anxiety flowing down from my head, through my neck, down my shoulders and arms and out my finger tips. I know it sounds lame, but it helps. When I am back to being in the swing of things I try to focus on taking a lot of deep breaths and slowing down my thoughts. My mind tends to race when I get anxious and I get really teary, and really paying attention to the minute things going on around me helps me to slow down and not panic as much.

A hot drink might help you as well, it tends to bring me down a bit.

This is what I tell my patients to do, especially the part about trying to pay attention to small things around them, connect to them and breathe slowly but not too deeply (focus on the breathing out).

[Deleted]

So sorry you are going through this. I have an app called Calm that does guided meditations, anywhere from 2 to 30 mins long. One of them is for emergency calm, and doing any of them regularly helps me a bit; the zoloft does more, lol. I hope you find a way to feel better soon.

[lg28]

Absolutely sounds like anxiety. Big hugs, i am sorry you are going through this. This happens to me rather frequently.

The things that help me - exercise - at least 20-30 minutes a day, preferable outside. going for long walks helps but hard cardio is the best. And this is from someone who used to hate working out, lol. Now i love it because it keeps my mind a lot clearer.

I also find that meditation, deep breathing, etc helps. REmind yourself its "just" a panic attack and it will pass. Usually your body will let it go in about 20 minutes or less.

I'm also a big fan of distraction. put a game on your phone like candy crush or GBCN.

Hugs.

[rosiebear]

Jan 26, 2016 16:32:11 GMT -5 @koko said:

I went and sat in an empty office for a little bit and played some zen music on my phone. It helped a little.

I still wanna go home but I'm not on the verge of tears anymore lol.

That's good to hear. I'm sorry to hear about Grandma KOKO and the stress and anxiety that goes with that situation.

[intentionalsnarkshark]

I'm glad you're feeling a bit better. Anxiety attacks are the fucking suck.

[cleo29]

I get shaky and nauseated. And that I just want to be home, I guess my safe place, ASAP

I'm sorry you are feeling so anxious.

[Deleted]

This is my go to for anxiety reduction: www.youtube.com/watch?v=qZMTsBcIHv8