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GardenRave0416 t1_j1aqoyb wrote

Few things that my therapist taught me (in no particular order):

  1. The square method for deep breathing. 4 seconds each of deep breath in, hold, slow breath out, and hold again. You can start this exercise with only 1 second and work your way up, but you want to end it with 4 seconds or more.

  2. Either slashing your face or submerging your forehead and eyes in cold water. This will shock your system into being calm. This method has the quickest emotional effect but the calm will only last about 10 minutes. It's a good first step for when you're upset, but you'll want to use one of the other methods in this list to extend the life of the calm you seek.

  3. A few minutes of intense exercise. The act of running tells your biology that you're getting away from whatever triggered your emotional episode, and also tells your body that you're about to be in a safe place. You don't need to do it for long, but it needs to be strenuous.

  4. Enjoy a hobby and/or make a thing. Doesn't need to look good, nor be useful, nor be kept after the thing is done. Just do a thing that makes you happy. Reading, watching TV, and single player video games don't count; those are winding down, about to go to sleep activities. The point of the hobby or craft is meant to replace the sadness/fear with joy.

Hope this helps!

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SuperSentient t1_j1asy9f wrote

Um.. splashing your face yea? Lol. Ending a shower w 30 secs to a min or two of cold water also amazing

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GardenRave0416 t1_j1az3vh wrote

I'd like to note that I'm prone to panic attacks. Most inconvenient part about them is you have to deal with them as they happen or they eat you alive, and it's almost impossible to know when your next attack is. With that in mind, these methods are designed to be mixed and matched to suit any situation. So although taking the last few minutes to turn the water cold does the same thing as splashing your face, you're not going to always have access to a shower, nor are you going to always have the time to take a shower of any length.

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Columbus43219 t1_j1blpxj wrote

I remember my last one.... ugh.

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GardenRave0416 t1_j1bmjae wrote

I feel that in my soul. Why do those attacks need to be so obnoxious....

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Columbus43219 t1_j1bvlre wrote

I am on effexor now... the sparks still happen, but the flame doesn't light.

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