Trying to sleep tonight, how do you calm yourself down? Also when I wake up I feel a sort of panic. I will try to drink some warm milk.
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Do you take any evening meds? 
Yes I do. 
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Body scans. Feel your feet, feel the ankles, etc. Dont try to relax. Just feel.
If this doesn’t make sense to you, look up body scan meditation on google or youtube.
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Body scans helps a lot with my anxiety. I’ve also found that holding a cold drink centers me as they gave me ice cubes in the hospital to hold when I was having panic attacks
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I usually close my eyes imagine stars, the milky way, breathing exercises, angels, etc.
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Music with a relaxed beat and caffeine-free tea.
Without access to either of those I resort to calming mental mantras.
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I find valerian root tea to be very sedating.
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Breathe in through your nose and breathe out your mouth. Sometimes that works for me.
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Going for a run if I’m feeling really heavy. Otherwise I just ignore the anxiety.
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Exercise
Positive affirmations
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Sometimes I am able to tell myself I’d feel better if I wasn’t so angry, but that only works some of the time.
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Copy Pasted from @Ninjastar a couple of months back.
Some things I do to calm down are:
Put an ice pack on the back of your head. This will cool down your brain and reduce activity in your limbic system, where emotions happen.
Do a task with simple, clear steps. I like baking. I follow the recipe, and it’s easy enough that I don’t get frustrated, but it requires enough concentration that I don’t have room to think about other things. Cleaning also helps.
Engage your five senses. This will remind you what is real and what isn’t. Listen to soothing music. Smell something pleasant, like an essential oil. Suck on a hard candy. Look at pictures of things you enjoy. Feel something with an interesting texture, like a piece of Velcro or a stress ball.
Try to levitate something with your mind. You obviously won’t succeed, but it gets you to focus all of your attention on a single point outside your body, instead of on your thoughts. I like to use this on airplanes or in public places, because it doesn’t require you to move at all. It looks like you’re just daydreaming to observers.
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no point squirming around in bed, warm milk sounds nice
meditative music is good too
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I have developed self-calming rituals over the years. Listening to certain types of music. Having a cup of tea. Petting or playing with kitty. Getting a foot rub from the Mrs. or giving her one. The most important thing is to immediately remove oneself from whatever is the source of the upset. If something on Youtube is winding you up, surf away from Youtube. If the radio is making your voices worse, turn it off.
And so on.
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Oh have you ever tried “binerial beats” ontyoutube they r frequency’s of whatever u want to channel u can try that it was cool for me at first
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My way. Depend location & situation
If panic attack at my work, I will change my sit. Go outside office a while. Go to my friend who had similar hobby interest with me & chat for a while. If worst, I’ll start my vehicle go far away from the source of panic attack.
If panic attack at my home, I will go to quietest room, listen good music. If worst, I’ll hide inside blanket with earphone.
I usually stuck when trap in traffic road and waiting my number at hospital. Really hate crowd and noise. That’s why I always make a plan before go out from my house. Plan to avoid traffic time & less crowd place to go.
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I use distractions like movies, games, and music. If you’ve been tossing and turning for an hour maybe get up for 20 minutes and do something. Also executing proper sleep hygiene can be paramount for a good night’s rest. Eliminating bright screens before bed is a big one that plagues a lot of people. If my distractions don’t work out I’ll take an Ativan. But that’s only in a pinch.
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