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I've been having panic attacks lately. How do you guys handle it?

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8 hours ago, BONO Productions said:

Thank you so much guys :hugs:

I hope this thread also helps those who are shy to speak up and share their struggles. :hugs:

@samwoods321 @vzlafan @ColdAsFire88 @TheySayImCrazy18 @Fenixxx123 @Urbanney @Brat @PablitoXS @aleomg @2K16NEY @Alestaos @Baronesse @Jordan Miller

I Hope you are great now!!

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  • 3 weeks later...

Breathe. It's easy to say but we don't really give the relevance it got. Learning to control your breath is key to deal with anxiety, panic attacks... I recommend you to look for online yoga classes, reading about meditation and one of the things which help me a lot these months is 4-7-8 breathing.

4-7-8 breathing method:

  • First, let your lips part. Make a whooshing sound, exhaling completely through your mouth.
  • Next, close your lips, inhaling silently through your nose as you count to four in your head.
  • Then, for seven seconds, hold your breath.
  • Make another whooshing exhale from your mouth for eight seconds.


Hope you're doing good sweetie. And of course, if you don't feel better with these kind of things, look for professional help.

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On 7/26/2020 at 1:36 PM, Crisvi said:

I deal with anxiety since I was a teenager but now I feel that I'm passing through the worst. I can't explain why, but my anxiety appears now when I'm going to sleep. So 80 % of the nights when I'm starting to sleep I have short nightmares that makes me wake up (generally a couple times) before I get into sleeping for real. 

But when I reduce my time on phone, read some book or listen to music that really helps me... Specially if I do some yoga exercise series...

So doing that steps do not works like magic but it turns the whole thing more easier to deal. Before doing that helping steps I think you should consider seeing a specialist because none of these tips can substitute an appropriate analyst focused on your experience.

Hope you're doing fine sweetie. I always thought yoga and meditation would not help me and I was 100% wrong. I started with some online yoga videos, and started reading and trying meditation. To combine yoga with breathing control is one of the best thing I've learnt this year. I got a lot to improve but it has helped me. It's not easy but we can reconciliate the mind with ourselves.

And of course, professional help is key if we need it.

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On 7/24/2020 at 7:01 PM, BONO Productions said:

Panic attacks feels horrible and the worst party is, I just really have to endure the pain and the overall awful feeling till it subsides in a few hours.

I tried telling it to my family and relatives but they just brushed me off and invalidated me seeking for help and told me I'm just being a drama queen.

How do you guys handle it? Some tips from you guys would be really helpful thank you so much :hugs:


What triggers your attacks?

I have them too sometimes and it happens when i dont feel free to be myself and express myself as who i am, and i get scared of being treated like an object who gets slammed or discarded for having my own (sober) opinion. if people wont tolerate me as an individual with personal opinions, then it makes no sense for me to be around them, cuz they are toxic and narcissistic and bring me down and i wont live a life licking peoples ***** who are full of themselves and unable to value other peoples individuality and thoughts  :).  

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  • 5 months later...
On 7/24/2020 at 2:47 PM, ColdAsFire88 said:

I tried smoking lots of weed and sleeping thru this mess but then i gained 20 lbs in two months :blol: i was skinny as a needle anyway :orly: but i have noticed that going on long walks everyday helps with my anxiety. Exercise has always helped me and a good nights rest. 

That’s what I have been doing for the last 7 months. I never smoked weed before, but I have to say that I have been high everyday for the last 7 months. I just smoke before bed. And then I feel I have less anxiety the next day during the day. It also makes me work harder and more productive  when I’m at work. However I crash after work and neglect everything else because I just sleep and watch tv at night. 

I have not worked for the last month because of COVID, so I have taken my sisters dog and have been going out for walks with him multiple times a day. She was gonna get rid off him because she failed to properly train him. Sometimes when I don’t feel like doing anything for myself I look at him and tell myself do it for him he does not deserve to suffer too. I’m thankful for my little friend. It definitely help to love someone else and do something else for someone else when you can not love/do it for yourself. 

other then that I try to do the breathing thing. Sometimes it work, sometimes it does not. I feel if I meditate, and then take a nap I get really bad anxiety attack when I wake up. So I try not to nap during the day.

also what helps me during the attacks is to talk to my younger self in my head and tell him it’ll be okay and that I got him and I won’t let anything bad happen to him/myself again. I’ve come to realize how much mental abuse I’ve suffered growing up listening to my family being homophobic, especially my father and mother. 

that calms me down.

the most annoying thing is sometimes when the attacks happen I will be an ******* to my family and friend and yell/argue with them.

wishing you all the best. Be good to yourself. If you can’t,  be good to the little person that lives inside you that has been traumatized for whatever reason inside of you. 



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On 7/24/2020 at 1:01 PM, BONO Productions said:

Panic attacks feels horrible and the worst party is, I just really have to endure the pain and the overall awful feeling till it subsides in a few hours.

I tried telling it to my family and relatives but they just brushed me off and invalidated me seeking for help and told me I'm just being a drama queen.

How do you guys handle it? Some tips from you guys would be really helpful thank you so much :hugs:


Workout everyday, take vitamins and eat healthy. It will do wonders.

Getting into a routine will help you control your thoughts and emotions.

Helping your gut biome also improves overall health and wellness. That means eating the right foods, taking the right vitamins and not taking too many pills, aspirin and other things that may negatively effect it.

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I used to have panic attacks daily 3 years ago.My trigger was that I was spending too much time at home,so going out,making friends and taking care of myself helped me a lot.Now,anxiety is back,basically due to Covid and the frequent lockdowns that don't allow me to travel,and go out as much as i want.

Anxiety is quite tricky,especially when it hits you with symptoms like racing heart,headaches,muscle aches,etc.I think the best way to get rid of it ,is to just act normal even if you feel stressed.Eventually,the mind,which is actually really slow to change,will be convinced that everything is fine,and anxiety will just go away.

Most of us here are at our 20s-30s,and are perfectly healthy. Anxiety/Panic tricks you to believe that you are unhealthy even if you are perfectly fine,which is kind of stupid,if you really think about it.

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when I feel an anxiety attack coming on, I've started to actually LEAN INTO the feelings as opposed to try fighting them.

Letting emotions wash over you, accepting them as just natural sensations that will pass shortly, takes away the intensity and the longevity. Ive had many bad experiences where I panic about the symptoms and try and deny them/fight them off and then it just works me up more. 

Accept your feelings without judgement, don't try and fight them, just let them pass. 

Season 8 Nbc GIF by The Office

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Quiet place . Candles . Very light clothing and PRAY . Im not even a religious person but it really soothes my soul , put aside all that negativity and just focus your energy on a bigger more powerful force . We basically control very little of our omen as we get older so there is a force looking upon , acknowledge it somehow and pour your heart out in that sacred place. Maybe even prepare a warm bath , turn the lights off and light your fav candles ( sceneted ones) ... DONT watch anything just put some meditation music and rest in the water for a while . 


With the complexity of life and the negative state we're all experiencing it really creeps up to your unconcious mind and it attacks later on , so positive content only . Delete all your social media for a while , get rid of some apps that may trigger the attacks stay away from even bad scenes in certain movies .... it's all energy and it all stays in the back of your mind ( literally) . This may all sound silly but it really worked for me . 


Best of luck and just remember that our souls need nurturing every so often more so than our physical body.

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I suffered a single panic attack in my early 20s but there was a time when I was 27 or 28 that I suffered a series of panic attacks. I find that walking outdoors helped calm down my anxiety that lead to the attacks. It is fairly normal to have panic attacks in a time of chronic stress and honestly THE WHOLE WORLD is suffering chronic stress since last year. I felt that it took me a while to regulate myself again after the first few panic attacks I had. Maybe you can try the "write it out" method of what is stressing you out - grab a pen and paper and write what it is that makes you stressed. When you write it, read it out loud to yourself and then write down ideas to resolve the issue and read those out loud to yourself as well. Get lots of fresh air, do lots of stretches and pray. <3 Sending you love. 

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