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grounding and coping techniques for and to help with anxiety/panic attacks [Thread] :
Going to start this off by saying of you do have anxiety or affected by Anxiety/Panic attacks you are not alone and there is a lot of therapy and methods you can use to help/cope with it. Please try get in touch with you doctors to talk to a professional. 
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The first thing that might help is knowing your triggers :
some common ones are:
â˘Overworking
â˘Toxic people
â˘Exam Periods
â˘Reminders of past trauma
â˘Places you feel âtrappedâ in
⢠Crowds of people
â˘Family conflicts
â˘Presentations/Public speaking
â˘General Stess
some common ones are:
â˘Overworking
â˘Toxic people
â˘Exam Periods
â˘Reminders of past trauma
â˘Places you feel âtrappedâ in
⢠Crowds of people
â˘Family conflicts
â˘Presentations/Public speaking
â˘General Stess
The 333 Rule :
name 3 things you can see
name 3 things you can hear
then move 3 parts of your body
name 3 things you can see
name 3 things you can hear
then move 3 parts of your body
The 54321 Rule :
so name:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste xz
so name:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste xz
Box Breathing :
breathe in for four, hold for four, breathe out for four, hold for four and repeat
breathe in for four, hold for four, breathe out for four, hold for four and repeat
For crowded situations:
if you are in a room with multiple people and start experiencing this, a good thing to do is remove yourself from the situation and go somewhere with a calmer atmosphere and remove all dangerous objects just incase.
if you are in a room with multiple people and start experiencing this, a good thing to do is remove yourself from the situation and go somewhere with a calmer atmosphere and remove all dangerous objects just incase.
reciting things in your head to keep yourself distracted from panicking can help, it can be anything such as a song or a phrase that helps. here is one :
âmy anxiety and panic will pass naturally given time. it doesnât last foreverâ
https://youtu.be/vXZ5l7G6T2I ">https://youtu.be/vXZ5l7G6T...
I hope this thread can help someone, feel free to take anything from this and post if yourself so we can try help more people. mental health comes first and my DMs are open for anyone who needs to talk or is struggling. you are never alone and i love you https://abs.twimg.com/emoji/v2/... draggable="false" alt="â¤ď¸" title="Rotes Herz" aria-label="Emoji: Rotes Herz">
