Oof! I relate to this post so hard. For me, controlled breathing and meditation was not enough to help the episodes pass. I found cardiovascular exercise to be the best short-term solution. It regulated my breathing and heart rate and helped me blow off all that steam. I’m not a strong runner, and didn’t particularly enjoy it, but pushing myself to my limits really did the job. And I’ve even grown to like it now (even though I’m still a rubbish at it). Of course, long-term solutions like therapy and meds are something to explore. But just a tip to help you off that ledge when you need it.
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I also have very very bad anxiety. It gets so intense i sometimes feel like im going to die. Going for walks helps me. Replacing booze w alcohol helps sometimes.
ASMR on YouTube, running and meditation