Hailey_Walter

Hii I saw your post about the panic attack you had and wanted to offer some help. Next time you feel that sense of everything being too loud, heart beating too fast, etc: excuse yourself to go to the bathroom. (I say the bathroom because if you live with parents and siblings that's usually the only place you can go to be alone, but if you have a room you can go to without being bothered that's good too) Go in and turn the fan if there is one on for white noise, and turn on the dimmest light possible like a candle or no light. Sit down on the floor and focus on breathing. Just observe your breathing at first, then try taking deeper breaths, the deepest you can. Notice any tension in your body- like if you are squeezing your stomach muscles in, and see if you can loosen them and relax the muscles so you can breathe deeper. Let your belly expand as your lungs fill with air. Focus just on breathing right now. If your mind wanders back to your stressors, that's okay! Be loving to yourself and gently, without judgement, guide your thoughts back to your breathing. Put your hands on your stomach and feel the expansion of your diaphragm (muscle that helps your lungs expand and contract). You are enough. You are doing enough. You matter and your happiness matters. It's okay to take time to just breathe. You do not need to feel guilty about taking time for yourself. You deserve to feel well. You deserve love from others and from yourself. Wiggle your toes, then let them relax. Flex and roll your feet, then see if you feel like standing. Go slowly because you might be light headed. If there is something nearby to grab for support, definitely grab it to help slowly pull yourself up. You deserve support. Allow yourself to lean on something for support. When you're standing, take a few more breaths. Take a few steps around the bathroom of there is space. Turn on a light that matches the brightness of the room you will be going back to so you can get used to it. Yawn for a deeper breath. You can return to the room you were in, or if you have time you can go to a quiet room and listen to gentle music or do some yoga. You will probably still feel a little shaky for a while. Be gentle on yourself. If people are being cruel to you that is not something you can control and it is not at all what you deserve, but you can be kind and gentle and loving to yourself. I know this ask was long and kind of goofy but I hope it can help in some way. At the very least know that you are valid and worthy of love and kindness! <3