Have anyone dealed with anxiety and panic attacks?

I have anxiety almost everyday but today was a really tough anxiety day,  i feel im close to a panic attack and that makes me afraid without even have it yet which makes it worse


Do you exercise? If not, you should. Take long walks early in the morning too. Sleep well and eat well, on schedule. 🫡


Sorry to hear that man. Have your tried meditation?

I would send you some herbs but you live so far. Maybe there are adaptogens near you. It helps me!


Yes meditation helps but i dont do it too often unfortunately, i need to start to doing it again

What you mean with adaptogens ? Drugs? I dont like drugs... or you mean teas?


Yes, I experience them sometimes. What do you do to relax? Try listening to LoFi beats when you’re doing other things, it can help reduce anxiety and increase focus.


Yes excirse helps but actually i have  a lot of anxiety when i walk too far away alone, thats why i keep my exercise at home with only my body weight,

But still i dont do it very often :/ i try but keep failing in consistency


Look into a no carb diet. It’s helped a lot of people reduce their anxiety and depression substantially if not resolve those issues (and many others) completely. It’s worth a shot. Best of luck.


To relax i do stretching , some times meditation, taking photos also helps me to relaz a bit like an active meditation that helps me connect with the present moment


Gonna try a mix of everything


Look into butekyo method aka oxygen advantage. If there isn't a medical cause like a mild allergy causing it, those breathing tools will help over time as your BOLT score rises.

If you are unresponsive to those, consider elimination diets for top allergens. A panic attack and a mild allergic reaction have a lot in common.


I do breathing exercises. 4 count inhale, 4 count hold, 4 exhale & repeat


Thats what i do when i have panic atack


Every day, on schedule. Be disciplined, fixes 99% of all anxiety problems 🫡


Sorry to hear, those can be brutal.
If you can catch the anxiety before it’s too extreme, the 4-7-8 breath can help ALOT.
If you stick with it (depends how bad the anxiety is) it *will* switch your nervous system from sympathetic to parasympathetic and calm you.

1. Inhale through your nose for a count of 4.
2. Hold your breath for a count of 7.
3. Exhale completely through your mouth, making a whoosh sound, for a count of 8.
4. Repeat

Wishing you all the best 💜🫂


It's very interesting to read that because in fact if I have a problem, my nasal turbinates become inflamed, making it impossible for me to breathe 100% always, I usually always have one nostril blocked and when both are blocked it's horrible.

Please tell me more


Not an advice but personal experience... metilphenidat along with getting shit done; even if small tasks... trying to stick to the right-here-and-now. Not to worry thaaat much about what it is beyond a week, prolly a month, —though of course also not being careless or a nihilistic fuck—. Shitposting. Meeting up with friends.

Aquí estamos y estaremos mientras Dios nos de vida, viejo. Un abrazo. 🫂.


Yea something we all need daily. Myself included.

Adaptogens are herbs that help balance the nervous system. Herbs like ginseng are one of them.


I will look for it!

Chamomile helps? I feel it calms me


Here you go

https://www.sos.org/meditation/learn-meditation/


Been there brother 🫂

I have had anxiety for years stemming from undiagnosed OCD. I tried diet, exercise, sleep schedule, meditation videos, various supplements. They all helped a little bit but the anxiety still got a little worse every year until the panic attacks started and they slowly became more frequent.

Once the panic attacks became twice a week and I started doing the math in my head on the max velocity a body would reach falling off a bridge I would cross on the way to work everyday I knew I had to do something.

Don't let people tell you that something is wrong with you if you need medication. I wish that I hadn't waited as long as I did. Best decision I have ever made.


Thanks you

Gonna give it a try


Hey man first off it's great you're recognizing this and it's important to know you're safe and it won't be this way forever.  I was/have/still am dealing with this alot.  It was a totally new experience for me about 2 years ago, really bad panic attacks, anxiety, totally smoked me for awhile.  Took a month off of work to deal with it.

For me it boiled down to large amount of caffeine intake and nicotine intake.  Along with being too anti-social for times.  A lot more to it than that but those were some of the things that really got me ruminating and wound up.

Hope you can work through it.  DMs wide open.


Yes it helps but it’s not exactly and adaptogens. Adaptogens are much stronger and longer lasting but chamomile is a great tea that helps ease the body and digestive system. I’m going to make some now actually.

Common household adaptogens are tulsi, ashwagandha, and ginseng. Some people don’t even know of these so things like chamomile helps but again not very strong for something like panic attacks but it can help daily eases before they appear. Same with adaptogens I guess too but more stronger acting.


I have. The fact that you're talking about it is a good sign. Don't stop reaching out and giving others the chance to help if you don't have to


Stick to a routine that lets you see progress eventually ;) https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/ That one has worked for me; it goes by levels of difficulty.


I hear yea, Also try cold cloth on your neck or face. I sometimes will lay in bed headphone do a youtube 10 min meditation in the morning when i am feeling tense. As well cut back on coffee


When in anxious my hand and feet gets cold so i dont like to hold anything cool , i get better result with warm water, it relax me, have you tried?

I have been drinking coffee again, that might be making it worse too


I'm not sure if it affects everyone the same, but make sure you're breathing out all the way. Full exhalation is key, and you might be able to avoid the attack if you focus on exhalation when you feel it coming. Try to breathe into your belly, and try to avoid breathing into your upper chest.


🫂 When I have moments like these it can cause me to have a seizure. I find focusing on breathing and drinking water begins to soothe me. Focus on the physical sensation of this two.


These are things i didnt even know I will try these!!!


Have anyone dealed with anxiety and panic attacks?

I have anxiety almost everyday but today was a really tough anxiety day,  i feel im close to a panic attack and that makes me afraid without even have it yet which makes it worse


Hopefully they are near you friend


Yes, magnesium when I wake up and Aswaganda


I would bet it's the coffee if you're drinking ~250-300mg caffeine 4-5 normal cups.

Just be mindful of it and try not to sip it all day.  Mix in some water.


Damn! Sounds like you got it bad! I used to have bad anxiety, didn't know what anxiety was, just called it nervousness. But, once in a while when it got bad, I try to escape physically by going for long walk away from wherever I was.


The only thing that has helped me it meditation and focusing on my breath.


You solved with medication?


Medication calmed things down to where I could deal with it. Therapy got the rest.


:blobyes:


I only drink  1 coffee a day usually in the morning but yes it might been making it worse


Yes. I have dealt with it my whole life. But I only recently started to work on it. I'm on some anti-anxiety medications and therapy. It really helps a lot


Also for context: I’m a holistic doctor in training.

There could be much more to the story than just anxiety so keep that in mind. There is no one solution for all but generally meditation and adaptogens can help along with exercise and other that’s that people mentioned.


What therapist do you  go?

Last year I when to a psychotherapist (different to a psychologist) and he didnt helped me much


Honestly im gona try a mix of everything  progressively


I see a psychologist every 3 months, and a behavioral therapist (counselor) every month

Since 2022

Psychologist prescribes medication


If you’re out in public when it hits try playing Solitaire or Tetris on your phone. I know it sounds weird (and old school) but it forces your brain into a simple mindfulness task.
This helps calm your mind by moving it into a state of flow which can ease you out of, or away from, an anxiety attack. If you focus completely on the game and nothing else it will also help your breathing. And as others have said this will then help your nervous system.

There are now studies out there on the use of Tetris for helping anxiety. Apparently it is also helpful for PTSD.

The concept of Mindfulness underpins it all. Complete focus on the present moment/task.

Hope this helps 💜


Good to know, I didn't knew the difference and always felt that i went to the wrong one


Same. Medication and therapy. Avoid self medication with alcohol or cannabis also, just a warning. It feels like those things help in the short term but in the long term your anxiety gets worse.


Sorry to hear that! Try and do this routinely throughout the day but especially in the lead up any initial symptoms or feelings of onset.

You scan do either box breathing or Hoffmann’s breathing. Start with box though is simpler and can do it anywhere… really works!
https://m.primal.net/MjFj.jpg


I found that drinking coffee every day make my anxiety worse. Now maybe 2 or 3 a week. Always in the morning (otherwise have difficulty sleeping). Also, if you're on X, get off that shit. I quit it a while back and have been much better for it. Japanese Zen books are also worth a read. This is a nice one, easy to consume: https://www.amazon.co.jp/-/en/Shinsuke-Hosokawa/dp/4805315733


Wait... How did you go from coffee to X?


What do you mean?


You were talking about coffee making you anxious, and then you're like, "get off X". You were taking about Ecstasy, right? Or were you talking about Xanax? I suppose Xanax makes more sense in the context of anxiety? 🤔


Ha ha ;)


So, what was it? Xanax or Ecstasy?


I went through this for about 9 months, panic attacks would strike randomly so I started to fear them which made it worse. Honestly once you break the cycle it gets exponentially better, so don’t lose hope. For me I started cold showers in the morning followed by lifting (even if it was just 10-20 mins of moderate weights) made a big difference and put my body back into a normal feeling cycle.


I know everyone’s body is different but cutting out caffeine also helped a lot for me and eating more regularly throughout the day.


I used medication to help break the cycle and then I was off the meds way sooner than I thought I would, less than a year. You don’t have to approach meds thinking that you will be on them forever!


Magnesium and CBD (preferably the flower if you’re in a jurisdiction that allows).


lovely to see all the kind, helpful, responses. good luck - you've got this.


it would be easier parse if we still called it Twitter.


I only call it Twitter. I'll never entertain his X fetish. He's obsessed with using X in everything he names, including his kid. Fuck that schmuck.


Twitter forever, and yes, he's an obsessive weirdo creep edgeload that has been itching to use his meaningless domain name for *years.*


lol "edgeload"

*edgelord


My wife has panic attacks quite frequently, therapy has helped her big time, so if you can consider doing it!


Onward 🫡


Edgeload will also be accepted.


Do you know why he called it X? There's an interesting history


Yeah, and it was terrible!
It lasted for 4 days and I could only easy the panic attacks with strong cyclobenzaprine (Flexeril, Amrix or Fexmid). It made me very slow, because I couldn't even stay still.
After that, I had too many calming teas, exercising and good sleep.
I went to a psychiatric, and he gave me fluoxetine. I am so smooth and centered, not like in 2026 already as I used to be.


Why he says he named it X and the actual reason he named it X are two different things, I imagine.


X marks the spot where the digital gulag takes aim at your freedom.


I know anxiety and panic attacks can occur when you have magnesium deficiency. A good friend of mine had anxiety which went away after she took magnesium.

The type of magnesium is also important. I would recommend Remag.


I've been dealing with this since 2009.
Meditation, breathing exercises, a strict sleep routine, and nutrition didn’t help me. I’m not saying these things don’t work in general or that they made things worse, but they didn’t have any effect on my anxiety or panic.

Quitting caffeine helped a bit. The same goes for nicotine, but only when it came to anxiety that seemed to appear out of nowhere.

Panic attacks are the worst. For years, I just endured them when I had to and avoided triggers whenever possible. Recently, I’ve started taking a more proactive approach, diving into understanding it better.
I’ve been doing exposure training, deliberately confronting situations that trigger me, trying to learn to deal with it that way.

Hypnotherapy has helped many people, so it might be worth looking into. Didn't help me though.
You could also try the oVRcome app, which uses VR to simulate challenging situations. It’s a bit pricey, but it might be helpful.
If you’re open to alternative approaches, check out Mindful Remedies.

I’ve spent a lot of money trying to tackle this issue, and I’ll keep experimenting with different methods while sticking to my exposure therapy. I'm very done with letting it control so much of my life.

DMs always open if you need it, brother.
You're certainly not alone.


Good nutrition and being around positive people can help I’ve heard

Never experienced it myself though


I’ve dealt with this my whole life and it’s a lot I understand, but there are ways to help and cope feel free to message me anytime I can give you a couple of tips. You just have to to be ready to do it.


Yeah, and if this was posted on Twitter, I can only imagine the ignorant responses


Box breathing is GREAT


I also have dealt with this my whole life and it wasn’t until 2017 that I kind of got a grip on it because I told my brain this is not real. It is just part of something your brain is doing, but it doesn’t mean anything and that is veryshallow explanation for what I’m trying to say but that’s where it begins is realizing this isn’t real.


So I learned a ton from a man named Jim Fortin, who uses a lot of common sense and science to explain what happens in your brain he’s got a podcast start from the beginning you might like him.


I get spurts of it but am always available to collect myself.


Thank you for your open message. It creates a very warm feeling I think when people openly talk about their hardships. Just being human. I wish you all the best.


thanks everyone for sharing here in the comment section. also: great and courageous post


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