<hugs @Jude and @JustJessica > hope you’re both feeling better honeys. I’m so sorry you’re feeling like this <hugs>
I used to have really bad, I mean really, bad, panic attacks. I’d shake, cry, god it was awful. I get wobbly now and again still but nothing like I used to anymore. <touch wood> Anyway, a nurse told me once that if it happened I had to just stop what I was doing. Didn’t matter if I was at home in my bedroom, or in a shop outside, find somewhere safe to sit down if I could (if outside), close my eyes, and block absolutely everything out except the sound of your own breathing. Take slow deep breathes.
She didn’t say so, but I always found that it worked best if I could hold onto something tightly. At different times, I grabbed hold of people (hubby has had deep scratches on his hands/arms from my nails digging in from me holding on so tightly) or whatever was close enough, the bannister in a stair well, the handle of a shopping trolley in the supermarket, whatever was within reach. Eventually, I started keeping one of my favourite crystals in my pocket, if I felt myself losing my grip even a little, I’d hold it in my hand and try to block everything else except my breathing and the presence of the crystal in my hand out of my mind. I know its just a distraction and the crystal isn’t doing anything really, but it worked. Pick something that means something to you, something personal, for me it was my crystal.
Something else I was taught to do, was to lie down flat, like on your bed or sofa, close your eyes. Again, deep, slow breaths, and, starting at your toes, concentrate on completely relaxing all of your muscles, moving on to your feet, working up your legs, etc etc till you reach your face. Don’t allow any thoughts to intrude, only concentrate on relaxing your muscles, and listening to your breathing. It took me a while to be able to do it but it’s great when it works.
sending hugs xx