Sounds basic, but I like to do breathing exercises and drink some cold water before it gets worse

I absolutely do not know how to deal with them on my own out in public. They make me really sick and give me a stomach ache the pain is so bad most of the time I throw up while in the restroom. Im lucky it hasn't happened out in public yet. I am 23 and can't go anywhere without someone especially my mom, I feel like a baby and hate that im not being independent. I havent had a job yet and haven't gotten my license, no friends, never had a relationship. Im so ashamed at how far behind I am on life at my age. Hoping to go back to therapy it helped alot but because of covid everyone is booked because everyone is scared during these times. Also its so much money and finding someone in my area that takes my insurance is impossible to find:( I forgot what its like to be normal and independent im so scared that ill never get back to the past self.

I like to document what happened before and during and what my headspace was like during the panic attack. It just helps me figure out what made me spiral into it.

Also breathing techniques are key and making sure you are breathing and trying to drink some water to get your head back to a somewhat normal state

for grounding you’re supposed to find around you: 5 things you see 4 things you can touch/feel 3 things you hear 2 things you can smell 1 thing you can taste it’s kind of helpful for keeping you present & more in control.

Putting an ice pack or something cold on my chest or neck has been really helpful for me lately!

Eat something really sour. Fr it works.

In public: find a store with wide isles and like no people. Then look around till you feel good enough to confront your anxiety again

sensory stimulation, deep breathing and water!

i eat a strong mint, something spicy or really tasteful can ground you. try rinsing your wrists under cold water

Not the best with the environment but if people keep bothering me i get rlly mad and have to leave to my car to watch something that i know well and like, Or listen to music. If im at work i try to ask to go to the back to sit for a minute or do some tasks that are quiet and repetitive and easy. I dont want to be talked to it gets very overstimulating

Talking through what triggered me with someone who cares- until I figure out why I’m upset. Then I’m upset for 10 minutes. I cry. I hug it out. Apologize if necessary, and back to what I was doing. Don’t feel bad if you take longer to regulate yourself. When I first started, years ago, I was coping with benzodiazepines( incorrectly prescribed with Adderall) and had panic attacks daily multiple times a day for a year. I flunked out of college bc of it. I was hospitalized a few times. I went through years of therapy. It really helped. But what helped the most was loving myself enough to leave my abusive boyfriend. You’ll find your way, just keep looking for solutions, and you’ll find them.

Sometimes the best thing you can do is remember that you are indeed having a panic attack, but that you’re okay, and that you’re in public. Stretch, and breathe it in. Then shake it off, and take a sigh. Give yourself a mantra to repeat, tell yourself you’re okay, and that panic attacks are normal. You’re not any different from anyone else for having one at 23. Some people never learn how to control their anxiety, but it’s all about trying, and moving forward.

I really try to do grounding exercises. If I am over stimulated, I try to 1. lower my environmental stimulation, so turning down music, turning off lights, staying still, and 2. give myself one sense to focus on, such as putting ice on my skin to focus on that sensation or smelling calming scents like eucalyptus. If I am understimulated, I try to turn on soft, happy music and keep my body moving in calm, controlled motions. I pray a lot. I make sure someone knows, to ensure that if I can't keep myself safe, they can help me keep myself safe. I wish you the best!

Box breathing!!!