Panic attacks and anxiety. From sibling!

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For online consultation contact on eight eight four nine two three eight four one three anytime, leave whatsapp message anytime , we will contact u ASAP Thank you

1. Breathe Slowly If you are feeling anxious, you are more likely to breathe faster and shallower. Sometimes, the easiest and most important thing we can do to soothe ourselves is to focus on our breathing. Inhale slowly. Count to three as you do it. Focus on each breath. Exhale slowly. Count to three as you do it. 2. Stay In the Present Try the 5-4-3-2-1 technique Focus on five things around you that you can see. A pen, a bottle of water, a spot on the wall - anything. Focus on four things around you that you can touch. Your watch, the coffee mug, the chair you are sitting on - anything. Focus on three things you can hear. Someone speaking on their phone, the TV in the background - any external sound. Focus on two things you can smell - Maybe it’s a charcoal pencil, a hand cream, or leftover coffee in your mug. Focus on one thing you can taste - What does the inside of your mouth taste like? Gum, coffee? 3. Muscle Relaxation When you are anxious, you may feel your body tense up. Find a quiet place. Slowly tense a muscle group. Let’s say you start with your shoulders. Breathe in while you tense your shoulders. Hold the tension for a few seconds. Slowly release the tension and breathe out as you do it. Do this a couple of times before moving on to the next muscle group. What this practice essentially does is it builds awareness of tension in the body and also recognises when the body is completely relaxed. 4. Get Moving Move your body. There is simply no way around it. When you do activities that get your heart rate up, like running, cycling, getting some exercise, or even dancing, it can literally change your brain chemistry.. 5. Small Acts of Bravery If there’s something that makes you anxious, try tackling it in baby steps. For example, if public speaking freaks you out, start by giving a short presentation to a few friends. This can help you build confidence and manage your anxiety when it comes to bigger challenges. 6. Be Kind to Yourself Practicing self-compassion can really help ease your anxiety. Remember, we all deserve to be cared for, and that includes taking care of ourselves. Much love!

Consult Psychologist /Psychiatrist

do yoga, go for a walk

Hi Touch 3 different textures Describe an object in detail (pen, leaf) Walk, naming each step: “left, right” Splash cold water, notice sensation

“I give myself permission to pause” “I’ve survived 100% of my bad days” Repeat: “I am enough” “Feelings aren’t facts” “This will pass” “I can take small steps”

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"Hi there, I understand that seeking help can feel overwhelming, but you’ve already taken the first brave step. I can guide you with a clear treatment plan tailored just for you, so you can feel better and regain control over your life. You can reach me directly on WhatsApp for quick support on seven zero eight two zero two two zero six two."

Hi, consult online for counseling

Hi Hi, how are you? Thanks for reaching out. Living in constant family tension and narcissistic behaviour from a sibling can make your nervous system stay in survival mode for a long time. Panic attacks, anxiety, overthinking, fear, guilt, and emotional exhaustion are common responses when someone repeatedly feels emotionally invalidated, manipulated, or unsafe at home. Right now the focus should not only be on “controlling panic,” but also on creating emotional boundaries, reducing guilt, and helping your mind feel safe again. Try grounding techniques during panic, limit emotionally draining arguments, and don’t ignore your own emotional needs while managing family issues. Take therapy. You can connect with me on nine two six six seven two six zero six five.