Having panic attacks

I’ve been getting panic attacks lately… always feeling pain in my chest, shaking and finding it sooo hard to breathe!

recently, i had 3 people close to me pass away - my grandma, dad & close friend and work has been quite overwhelming… i’m trying to stay as calm and happy as possible but i find it so hard to control these panic attacks. i hate it so much!!

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hey @Alisya5 , thanks for sharing your experience here and I’m really sorry to hear that you’ve been having panic attacks. It really is not easy and I can only imagine how overwhelming it must feel, especially with everything you’re going through.

You’re not alone and we’re here for you. Losing loved ones and managing work stress sounds incredibly tough.

Here are 2 strategies you can try the next time you feel like a panic attack coming on:

  1. Box Breathing: Try this now as you read - inhale slowly for four counts, hold for four, and exhale for four. Repeat this as many times as you need to. If it’s hard to focus, try counting each breath—sometimes a simple focus can ease the intensity.
  2. Grounding Technique: The 5-4-3-2-1 method can be really effective. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This can help bring your focus back to the present moment.

Also, when you’re ready, reaching out to a mental health professional could provide additional support, especially with managing grief and developing personalised strategies for coping with future episodes. Here’s a resource that may help: Need to book a session? Book therapy or health consultation for all countries.

Do update us on how you’re doing? :blue_heart:

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hi @Alisya5. those are heavy losses to bear around the same time. i lost my grandma and best friend last year, within 2 months of each other. both unexpected deaths too.

i want to say i understand but - no one else can really understand our personal grief, right? i barely remember the months that came afterward - im pretty sure my performance at work dropped badly. tbh, at a certain point i couldn’t bring myself to care. kept asking myself what was the point of me trying so hard when the people i love arent even here anymore.

the grief is still alive within me. somedays it grows larger, but somedays i press it down, make it lighter, so that it doesn’t become too heavy a burden to carry around.

take it slow. talk to someone about what you’re feeling. a friend, a family member, anyone you trust. a professional can help, too. grief should never be carried alone.

sending u my love <3

Me try very hard too when come to panic attacks especially when my own Mom struggling at hospital. I can feel the feeling bursting like the end of world.

I wonder can I still live the same too. I try talk to someone and yet there no one. If I talk me feeling out , my spouse can only criticize me for being weak or need accept that is nature or life-cycle. There no way to do anything. I do aware and know but everytime phone ring, my panic attack start…hand trembling and even leg become weak.

It is good as I still tell my feel here at lease there some comfort. TQ Nani

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hey @Kwanle, thank you so much for sharing this with us. That sounds incredibly difficult, especially with everything you’re facing right now. It’s completely normal to feel overwhelmed and to have these reactions, you’re dealing with so much, and panic attacks are your mind’s way of responding to that stress.

It’s good that you’re able to share your feelings here. Please know that you’re not alone; we’re here to listen and support you. Sometimes, small grounding techniques like deep breathing or even focusing on something comforting can help ease the panic in those intense moments. But remember, you don’t have to go through this by yourself. We’re here for you, and if you need to talk, this community is a safe place. Sending strength your way. :orange_heart:

i feel you. panic attacks are the worst and dealing with them while worrying about your mom must feel like too much. i get that feeling like the world’s ending… it’s exhausting. it sucks not having someone who gets it, especially when people just tell you to “accept it.” glad you’re sharing here though; sometimes just putting it out there can take a little bit of the weight off. take it easy on yourself! I tried the two techniques mentioned above - being more aware of controlling my breathing and it helps. breathing out for longer helped me a lot. hang in there @Kwanle !

hey @Alisya5 & @Kwanle ! i’m really sorry you’re going through this—it sounds so intense, especially with everything happening with your mom. panic attacks are tough enough & it’s even harder when it feels like no one really gets what you’re going through :frowning: that feeling when the phone rings and the panic just hits, i totally relate. it’s exhausting. but i’m glad you’re both sharing here; sometimes just getting it out can help a bit. hang in there and remember you’re not alone in this. sending you strength :heavy_heart_exclamation:

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Thank you all nice advise but the panic still not stop. I try to remember how much my life if precious and need self love. I know very well Panic attack can damage my mind and even causing me not able to concentrate to the present. I start to feel scare and it turn to anxiety. All these feeling me can describe yet it does not help.

May I ask, is it good to get anti depression medication? Will it help me to settle my condition?

I’m so sorry you’re dealing with this—it sounds like an incredibly heavy load to carry. Losing people you love is heartbreaking, and having to manage work stress and panic attacks on top of that is a lot for anyone. I just want to say: it’s okay to feel overwhelmed, and what you’re experiencing is valid.

Panic attacks are terrifying, especially when they come out of nowhere. You’re doing the best you can, and that’s enough. Here are a few things that might help when they hit:

  1. Focus on Right Now
    One thing that helps some people is the 5-4-3-2-1 technique. Basically, you name:

    • 5 things you can see,
    • 4 things you can touch,
    • 3 things you can hear,
    • 2 things you can smell,
    • and 1 thing you can taste.
      It’s just a way to remind yourself that you’re here, you’re safe, and you’ll get through this moment.
  2. Slow Your Breathing
    Panic attacks make it feel like you can’t breathe, but slow, deep breaths can help. Breathe in through your nose for 4 seconds, hold it for 4 seconds, then breathe out slowly for 6 seconds. Repeat it a few times—it can help calm your body down.

  3. Find Little Comforts
    Maybe keep a few things close by that make you feel a bit safer—a favorite scent, a soft object, or even a photo of someone you love. Sometimes having those things nearby can help ground you.

  4. Talk About It
    It might help to open up to someone you trust—a friend, a family member, or even a counselor. Grief and stress are so heavy to carry alone, and talking about it can sometimes make it feel less suffocating.

  5. Get Extra Help If You Need It
    If the panic attacks keep happening, it’s really okay to reach out to a therapist or counselor. They can help you work through everything you’re feeling and give you tools to handle it.

Right now, the most important thing is to be gentle with yourself. You’ve been through so much, and it’s okay to not have it all together. Take it one moment at a time. You’re stronger than you feel, and you don’t have to do this alone.

If you ever need to talk, vent, or even just distract yourself, I’m here for you. :heart:

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