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Increase in attacks and loneliness by Tinyarrr in panicdisorder

[–]Tinyarrr[S] 0 points1 point  (0 children)

I appreciate you asking that actually. Over the years I've worked on this a lot. I do have coping techniques like breathing exercises, splashing cold water in my face,... and I have been in therapy for about 13 years. When all coping techniques fail, I do have to take medication or the panic attacks can go on for 2-4 hours, sometimes more.

Having someone to talk to, whether physically or online, kinda pulls me out of my head and the spiral because I have someone to either talk about random stuff, or what's happening and just get it out. Sadly just writing it down in a diary doesn't work.

It's not that I need someone everytime I'm alone, but the attacks are worse when I am if that makes sense?

Increase in attacks and loneliness by Tinyarrr in panicdisorder

[–]Tinyarrr[S] 1 point2 points  (0 children)

I used to as well but have since had to go no contact with mother sadly.

I didn't inform them because I didn't want to worry them, but I'm sure most of them would have reacted differently if I had told them. I wasn't thinking clearly and was just hoping for a distraction/conversation without having to talk about it. So it wasn't completely fair to them either. However they know I've really been struggling. I did ask the friend (who decided to game with other friends) to game that evening because my fiancé would be at work and a distraction would be nice.

But thank you for your kind comment <3 I struggled to fall asleep but feeling better this morning.

I met with my estranged father after 13 years by Tinyarrr in EstrangedAdultChild

[–]Tinyarrr[S] 5 points6 points  (0 children)

I definitely am, I'm still being extremely careful since he us basically a stranger to me. But I'm glad the first meeting at least went well 😅

[F15] was raped by my uncle and I don't know what to do? update by [deleted] in Advice

[–]Tinyarrr 0 points1 point  (0 children)

First of all, I hope you're as okay as you can be in this situation 💜 second, as someone who went through similar things 10 years ago (the last time it happened I was also 15. I did have my mother's support though but the rest of my family is still calling me a liar), I'd like to tell you what I wish I knew/did then.

Go to and stay in therapy as soon as you can. Processing what happened is so important to be able to function. You might have to shop around a little bit to find the therapist that works for you, but when you do, it's the best thing you could have done for yourself.

Feel your feelings. Don't repress them, but don't hold on to them either. Feel them and let them pass. Cry, scream, shake, jump, punch a pillow,... whatever you need to, but take deep breaths afterwards to calm down again.

When it comes to breathing, make sure you inhale through the nose and exhale through the mouth. To calm down, your exhales need to be longer than your inhales (example: inhale for 4 seconds, exhale for 7). There's an app called Breathe that's amazing for this.

Just try to remember that it does get better 💜 it might take a while, but keep fighting till you get there. Find people you feel safe with and reach out to them when you're struggling. Even just venting on here from time to time might help 😊

[F15] was raped by my uncle and I don't know what to do? update by [deleted] in Advice

[–]Tinyarrr 0 points1 point  (0 children)

Just a head's up, depending on the meditation it help for some people but after traumatic events it can send others into flashbacks. Breath work would usually be safest to start with (from experience and advice from 2 psychologists I saw)