Trying to stay calm. My partner won’t pick up the phone. No one is here. The panic is coming on and I REALLY don’t want to have an Attack. I need help grounding. Everything is dark, the lights are off. I’m too scared to turn it on. I feel watched.
Remember that fear itself is what is attacking, nothing else. I know it can be extremely hard (I’ve been there), but try to keep reminding yourself that it’s just a physiological response. It’s just in your body. The faster heart beat, possibly sweating, shallow breathing, etc. It’s adrenaline being released in your system as your body physiologically prepares for a “flight” response. Try not to let it trick you into thinking there’s anything else. Try to observe the feeling, note how it’s a collection of effects on the body. Just observe.
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Turn the lights on. You’re not being watched.
The switch is across the room, it’s too dark. I don’t ever ever leave the lights off but I fell asleep in the daylight and woke up to my cat howling bloody murder in the pitch black. Animals always know when something is present.
Trying so hard to let it pass and tell myself the danger is only in my mind.
You’ll have to feel your way over to the light switch. Or use the light from your phone or computer monitor to illuminate the room.
I’ve just found it helps to stay VERY grounded/connected to my body during anxiety attacks. Anxiety has a way of dissociating you from your body which gets you more sucked into your head. It helps to remember that everything is
- Blood Pressure
- Adrenaline
- Sweating
- Breathing Changes
- Muscle Tension
And so on. The experience is going off in your body. In a way it can help to try to “be there” for your body. Try to talk to your body, use your mind to let your body know it’s fine.
Sometimes I even prove things to my body when my anxiety is going off. I have to be like the parent to an “inner child” who scared shitless. Usually the fear is something irrational. Like in your case turning on a light switch. In that case I would have to tell my body with confidence that I am going to turn the light on, and it’s going to be fine, and then do it. I perform better in a “rescuer” mode.
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I’ve covered my whole body under blankets and am using the light from my phone to stay calm. I just gotta wait it out until my partner comes home. I just really fcking hope these covers aren’t ripped off of me.
The covers won’t be ripped off you, there’s nobody there. You’re safe and sound.
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I feel like I’m lying to myself because I KNOW it’s there. Im not quite ready to walk right into it and turn the lights on. On a good note, the typing is bringing me down. I’ll try to call my partner again.
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The covers will not be ripped off of me.
No one is going to hurt me.
I am safe and sound.
Focusing on each letter of the words that make each sentence.
I can calm down.
Nothing bad will happen to me.
I can calm down.
I can calm down.
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He won’t pick up… What if he’s gotten into an accident. I can’t deal with this 
He hasn’t gotten into an accident. Send him a text asking him to ring you. He’ll ring you when he’s able to.
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Make your breathing as slow and deep as possible. Try to focus on breathing in through your nose for four seconds, and breathing out through your mouth for six seconds. Do it over and over. Don’t try to argue with your mind about whether it’s real or not. Just focus on breathing.
That said, I know how useless this advice can be when you’re in the grips of a panic attack.
You’ll be okay in the end @Brittany … just remember the panic trick - If I’m afraid, then I’m in danger. That’s the lie.
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He picked up the phone. He’s okay. He’s on his way home. Thanks guys.
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I have to sign off for tonight. You’ll be fine now.
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No it’s very helpful. I like to count for calmness, it’s a good idea to pair counting with breathing slowly. Thank you.
Thank you @everhopeful I’ll be okay for tonight. Thank you for being there💜
I like this logic, similar to what @Turnip said [quote=“Turnip, post:2, topic:48996”]
Remember that fear itself is what is attacking, nothing else.
[/quote]
This will be my panic attack motto.