My therapist told me that the first 'shot' of adrenaline you get when you start to panic only has a life of 60 seconds. Basically your body will naturally use up that amount of adrenaline in 60 seconds and you can return to normal. I now count backwards from 60 if I feel that first rush and it has been incredibly helpful in preventing a lot of panic attacks that might otherwise have derailed my whole day. I'm not successful every time, but one less panic attack is definitely a good thing!

Just tried it, and wow thank you so very much. I'm no longer crying. I'm so so so thankful

@Nuki Howelter I think it was hank green who started it, it is so that positive comments get to the top, not just negative comments with a bunch of people attacking in the replies, so just do a little plus to get it to the top

Lauren Weller I can’t even count back from 10 I’m 17 pretty sure I have issues with numbers...

Lauren Weller ahhh thank you so much that is so helpful ❤❤❤

I’m going to try that, thank you so much!

Lauren Weller I had them for hours too at nights 3rd night now that they've interfered my sleep 😒 they just come And go at different times, I will surely try that 60 second method thanks

Ellis Saunders aw wow that sounds really scary! Unfortunately in my experience panic attacks can last several hours IF I feed them and allow them to, so maybe leave it a bit longer than 5 mins before calling an ambulance that probably can't help you anyway. Ultimately you are the only one who has the power to start or stop yourself panicking. Also remind yourself it's just adrenaline and just an uncomfortable feeling. Your body is strong and amazing and can cope xo

Lauren Weller I do a similar thing ! My main fear that usually extends the panic is that I'm having a heart attack and I'm about to die , but my therapist told me that the panic lasts at most 5 minutes and heart attacks much longer so I set a timer on my phone and I'm like , if it lasts more than 5 minutes I'll call an ambulance :')

Lauren Weller I wish my therapist was this good

i was panicking a lil bit just the other day and when i thought about this tip i calmed down a lil thank you

twenty one falling down chemical discos I love ur name 👍


my life is too much panic and not enough disco

I am late to the party but best comment ever haha

What if you go to the disco and panic there?

Too much chemistry homework and not enough romance.

irelan.mccormick id just like to say i was the 420th like- 420 blaze it lol (why am i like this)

Too much falling out and not enough boys


Iv'e had two panic attacks before in my lifetime and its when I have to get an injection. I hyperventilate and get light headed and I can't seem to control myself. I can't handle the thought of someone poking me and prodding me with a tiny metal object and it GOING INTO MY ARM BLEH, I even cringe at mechanical pencils. I'll be sure to use this tips next time Im at the doctors office♥ Thanks Dodie!


'10/10 would panic again'

I love you

I used to have a 'panic box'.
The idea is you get a cardboard box and decorate it, and fill it with things that calm you.
Mine used to be filled with pictures of space and the universe, and quotes about how insignificant we are, and it calmed be down because it reminded me that whatever I was panicking about wasn't actually important, all consuming and all ending.
This is useful for panic attacks that are triggered by more psychological than physical issues. :)
The ones I get from claustrophobia I'm yet to conquer!

Katie M YOU CAN DO IT !!! I believe in you


i used to randomly panic when i was at school, and i remember that the one thing that really helped me was focusing on someone else and trying to follow their breathing patterns. i also tried to act normal while doing so and that usually made the panic 'get bored' and leave faster :) hope this can help someone !!

@Fridaythe13ththis comment do be helpfuk doe


my panic attacks happen over thought of existentialism and my eventual non-existence. fun stuff, let me tell you.

Existential crisis? I'm familiar with it.


I have had a lot of panic attacks in my life. Most of them have been triggered by going to college or by jobs. I also have severe social anxiety, depression, and to top it all off, I also have ADD.
All of these things combined make it impossible for me to take classes or have even a part time job. I would get physically ill every time I even thought about all the commitments I had (School/work).

My depression takes the form of a lack of motivation and a general sense of hopelessness. But I'm working on getting therapy so I can start feeling a little better.

May no. Those are two different disorders. Only some people have the hyperactive aspect of attention deficit disorder.

BoatingMyFloat It's ADHD. The term "ADD" hasn't been used in a long time.

BoatingMyFloat Are you doing any better now? You sound really strong I admire you :)


Does anyone else not feel like themselves any more? I'm too conscious of every move I make. I can't laugh anymore, I feel fake. I feel like whatever I did 10 minutes ago wasn't even me. I don't know how to hold myself and I've even forgotten how to talk to my best friends, everyone really. I've forgotten how to have the simplest of conversations and it's slowly killing me. Am I alone?

You’re definitely not alone. I think many of us struggle with our sense of self and existence and who we are, varying from mild to severe levels. I feel like I’ve gotten so much worse over the last year because almost everything is on hold. For so long I’ve felt lost and without a purpose. If you feel like you need help, I hope you’ve been able to get it. Keep breathing ✌

@Sophia Alix you’re definitely onto something with the social media and detachment stuff. I don’t think a lot of people recognize that, or maybe we ignore it because we’re so hooked?

Hey, I have the same. i went to do EMDR therapy.. But I also wanted to write this: could it be our 'social-media' lives make us detatched from reality because we are so used to experiencing things and events looking through a screen.. It's a combination I believe of depersonalisation and this what I just wrote.. I am only guuessing, not telling that this is what it is... But yes, therapy is super useful and re-evaluating yourself too, who am i, am I doing the things I love, did I change/grow up, do I need new challenges??? Good luck .. Hugs xxx

Kathryn maybe before you defined yourself according to how others saw you. You are a social animal and you derive your sense of identity and self worth from others, but you have arrived at a crossroads where that is no longer enough for you. You have to begin defining yourself. You have to discern what your values are, what is authentic to you, what your purpose is and what you have to give to the world. You are becoming an adult, and to label your existential crisis as mental illness would be detrimental to your growth.

This is exactly how I feel!!! I'm glad to know I'm not alone. You put it perfectly into words! I hope you're feeling better now <3

oh my god this is my toughts put into words thank you

I feel exactly the same way rn, I hope youre doing better 💕

Cozy Verbena hey! I just checked this video by coincidence because I don't seem to receive notifications from my comments anymore. I'm experiencing the same as before, perhaps it is worse. It's definitely worse. Lately I've been feeling like a shell more than human, just empty. But seeing everyone reply of how they're feeling similarly, or how I've helped them gives me a lot of hope. I've been considering making a video of how I've been feeling in hopes to reach out to others who feel the same.

Nope, that is me right now. How are you doing a year later? ❤

You’re not alone!! I feel this way too aha

Kathryn McCallum I am conscious of way to may things as well. I am aware of the way I walk, and it can make me anxious. I walk in a strange way due to this. Not extremely strangely, but it's different.<br>           When I'm really anxious, I start slowing down. This makes me even more aware of my walk, making things WORSE. I would speed up, but I feel like if I did, it'd look even weirder. And so I keep walking at a pace that is gradually getting slower.

Kathryn McCallum I am conscious of way to may things as well. I am aware of the way I walk, and it can make me anxious. I walk in a strange way due to this. Not extremely strangely, but it's different.
           When I'm really anxious, I start slowing down. This makes me even more aware of my walk, making things WORSE. I would speed up, but I feel like if I did, it'd look even weirder. And so I keep walking at a pace that is gradually getting slower.

You might have depression. You should  get checked. Because, your symptoms sound a lot like people who I know who have depression

Aw shoot this made me cry. I feel exactly the same. I don't even know what to reply. My head's just.. idk. I've been like this for almost a year and i still have no idea whats going on. What's happening to me. I just feel numb, i search and search through myself but there's just nothing. I'm tired. But your comment made my day. Knowing im not alone after all.

i always feel that a classmate behind me is watching me and judging me, or some random person at the store. the other day i was going into the garage in my apartments and someone was sitting on the steps so i turned around and walked all the way across the apartments to the other stairs.

Kathryn McCallum no I'm pretty much the same and I feel your pain

Kathryn McCallum HOLY SHIT THIS ISNT JUST ME

It sounds like what you guys are experiencing is derealization/depersonalization. I've been going through the same thing for over a year now. It really sucks.

Thank you so so much for sharing this. It's crazy to see how identical our symptoms all are, but also super comforting to know we're not alone in suddenly feeling like this. I completely get the feeling fake thing, it's as if I'm trying too hard to be happy and like my 'old self' but I think everybody can see right through it. I get so nervous talking to even my closest friends nowadays because I feel like anything I say sounds boring. Sometimes the feeling slips away, but it's kinda taken over. Hope you and everyone who's commented have gotten through this or at least gotten better ❤

Damn you wrote what i think, glad I'm not alone

It's in words and it made me cry this is happening to me as well

Kathryn McCallum I never knew how to word it. Thank you! But yet I've been feeling this way for awhile now.

Kathryn McCallum Maybe depersonalisation or the onset of depression? I'd recommend talking to a doctor/gp/online counsellor/therapist

Kathryn McCallum I feel like that too.

In the past couple months I've had a lot of issues regarding a friendship between me and two other people.

Ever since everything happened I've changed. I'm quieter, my gaze will drift away and I have days where I can't even accomplish a simple task because my mind simply won't let me. I'm extremely self conscious and I have been for a while and that's grown worse and I've started to panic in public, I don't know if it's a panic attack or not but my mind goes completely crazy and nothing feels right for the rest of the day. I'm also way more introverted then before, I used to be this crazy loud outgoing girl who never shut up and now I'm quieter and more reserved.

None of my smiles are really real and I haven't actually laughed in ages.

I hope you feel better soon because feeling like this fucking sucks.

me too. my life definitely is not as bad as a lot of people but i feel like such an inconvenience to people lately and i just feel sad... i have a few minor problems but i never tell people thats why im so sad lately because i feel like they wouldnt take me seriously because "theyre not real problems".

Kathryn McCallum Oh my God! I had this same experience a few years ago!! It was in the same time that I was starting to question my sexual orientation, but back than I didn't know what it was. After a couple of months those feelings disappeared and I spent years without them showing up, until this year they came back a bit different. Sometimes my chest hurts like is pulling me down, I feel like I can't breathe and my body starts to shake. Does that mean I'm having a anxiety attack or something?? Help me please!

Kathryn McCallum watch dodie's depression, anxiety, depersonalization video. Also, I would say to think of who you are first. When did this start. Try to find the cause. What if it's in ur head? What if u changed? What if you feel pressured by someone or something? What if you don't even know who you are anymore? Hopefully that can help <3

i feel the exact same way. It seems like everything is slowly falling apart although nothing's really THAT wrong in my life. Nothing really makes me happy anymore and i feel so spaced out at times.

Kathryn McCallum I've never been able to describe what I have been feeling this past semester until I read your comment. It's life I'm a watching a movie of life but I'm not in it! Somebody else was laughing at a joke this morning, not me. I feel so distant from myself. I'm an over thinker much like Dodie, but this problem I always push aside and say it's nothing. It's anxiety isn't it? Okay yeah so thank you for that comment it helped me a lot I'm gonna go watch that anxiety vid now

Kathryn McCallum hey this is wild but i have been feeling everything you just said and i wanted to let you know that you are not alone. i feel like i've lost who i was when i was younger and that everyone can see how fake i am at all times, which is why i think i'm losing all my friends and i never say the right things to keep them in my life. i'm sorry i don't know how to fix things from here, but you are definitely not alone in this.

Kathryn McCallum <br>You are not alone. It seems to be depression and I recommend seeing a therapist about it. I used to feel that way too. Don't self diagnose, but you deserve to be happy. You're mental health is just as important as your physical health.

Kathryn McCallum
You are not alone. It seems to be depression and I recommend seeing a therapist about it. I used to feel that way too. Don't self diagnose, but you deserve to be happy. You're mental health is just as important as your physical health.

Like I feel like I'm boring people and because of that I don't speak to people in fear of boring them and in turn that actually bores them. Also, what if I say something stupid and they think about it later when the time taken for them to think that could have been a wonderful idea or something else and I've ruined it<br>It's late at night can you tell

Like I feel like I'm boring people and because of that I don't speak to people in fear of boring them and in turn that actually bores them. Also, what if I say something stupid and they think about it later when the time taken for them to think that could have been a wonderful idea or something else and I've ruined it
It's late at night can you tell


your hair looks fucking great in this video. you look fucking great in this video. you always look fucking great

that was super aggressive but in a good way :)

i swear her hair grows so fast what is this sorcery


When I was diagnosed with a panic disorder my doctor and I came up with a mantra that I tell myself every time I panic... I am fine, everything is fine, I will be ok because everything is fine. Let it come let it go but in the end, all is well.


I panic whenever I have an asthma attack. Which obviously doesn't help me breathe again.

SAmE they fuel each other and it’s ROUGH

WOW! Hello community of asthmatic people~ I think I found my family here.. Little piece of advice, when I have an asthma attack I rub my tummy and put my hand on my heart, its something that my dad thought me, although It might be silly, it works for me.. :)

WAIT SAME WTF I THOUGHT I WAS THE ONLY ONE

Jackie House Generalized anxiety and asthma... Hmm.

Eliz abeth I'm just glad I'm not the only one tbh

same i’ve been sent home from school like 5 times for it lmao


When I have a panic attack (because I suffer from an anxiety disorder) I try to find something to read over and over again and I try to make a pattern in my head because it helps me focus on keeping the pattern going and not think about my worries. For instance if I’m in a grocery store and I have a panic attack I look at one of the signs above the aisles and repeat what they say in my head. It helps me personally.

HashtagArtastic YES THIS WORKS!!! I have a panic disorder and GAD so I am very prone to panic attack, even when driving. And I read road signs a lot when I panic and it helps

You are amazing! If I was In that situation I would tend to add on to it making me more anxious.🙂

HashtagArtastic sounds like it can work i had another panic attack yesterday and I had no clue what to do... Thanks for sharing your methods 😊


This is so important!! My therapist has recommended most of the things you've mentioned, although its kinda a learning process and getting into the habit of doing these little tips they do really help after a while. I suffer with really bad anxiety attacks, depression and derealisation/dissociation and tip number 1 always helps a lot, especially when i've lost control of my body (because it doesn't feel real) but my mind itself is panicking. <3 i hope you're doing a well.


As someone who has GAD, SAD, and Panic disorder I can both agree and recommend these tips and I'd like to thank Dodie for bringing this in a nice setting!

India Kilbride I thought it was Social Anxiety Disorder or Separation Anxiety Disorder.

I didn't grow up with GAD or a panic disorder, but I ended up getting both at about age 35. It's horrible, and I was hoping it would just be a phase since I didn't "grow up" with them, but it's been over 10 years. The thing about the panic disorder is that I don't even have to have a trigger. I mean, yeah, an attack CAN be triggered, but I could just be watering the lawn, driving home from work, or just shopping and BAM, a chemical hits my brain and/or I might have a heart palpitation and I have an overwhelming feeling that I'm about to die and I can't breathe.  But nothing, NOTHING triggered it. Like I said, it's horrible... and it's so random.

Oh, but I don't recommend the "closing your eyes" solution. I mean, if it works for some people, great, but I've gotten panic attacks when driving and if I depended on closing my eyes to bring myself back to normal, I think I would panic even more because I wouldn't be ABLE to close my eyes. Make sense?  Instead, I will try to make myself yawn, kind of like when you're trying to make your ears pop. A yawn can lead to that one big deep breath that I usually need to get over top of the attack. And, of course, yawning helps put your mind into a relaxed state.

So, yes... thanks to Dodie for helping remove the stigma of mental disorders. And hopefully, someone will find my comment helpful one day. :-)

i always found it funny how seasonal affective disorder spells sad

Sad is "Seasonal Affective Disorder" It often occurs in the Winter months when ur body doesn't enough sunlight. My boyfriend has it, he has a speical light which he uses to help him out :)

Maddie Johnson gad is generalised anxiety disorder and I think sad is seasonal affective disorder

Maeve re sorry if I'm prying but I was just wondering what sad and gad is?


I've had a panic attack once in my life and I feel like the worst thing is seeing people around you talking about you to other people for example: "How long has this been happening to her?" "When did this start" "Have you tried doing this.." "You should call her mom" and just thinking of things you want to say but you physically can't stop crying and/or screaming. Or when you just think about how you are screaming and feel so out of control. It was definitely the worst six hours of my life; I have troubles explaining it to people but I guess it's hard to understand it until you've been through it. I wish I could've remembered this video when I was having a panic attack, it's hard to think rationally when in such a state.


i can't say "I'm going to be okay" because I'm afraid I'll jinx it and I'll throw up actually (i have extreme emetaphobia and that's the main reason i get panic attacks) and the only way i can calm down is going to sleep

I like to drink ginger green tea (helps settle your stomach and just tastes good) and I have a peppermint essential oil rollerball that I like to put behind my ears and on my wrists, it smells nice and I find the cold sensation grounding. These won’t stop a panic attack but they can help me when I’m feeling anxious so I thought I would share

DUDE. I finally have found the name of this overbearing anxiety of vomiting that I have thank you

But what if you throw up while you're sleeping 😱😱 and then you choke on it omggg

Dippy Is Bae omg everyone i thought i was crazy for having panic because of nauseas and getting stuff inside my mouth (im 20, and i need braces but i just can’t sit still with my mouth open) it wasn’t this what started with my anxiety and panic attacks but since i got them the nauseas/vomit just trigger my panic. IM SO GLAD THIS HAD A NAME AND THAT IM NOT OVER EXAGGERATING THINGS 😭❤

Dippy Is Bae I thought I was the only one!

Dippy Is Bae •I have extreme emetaphobia too and I've had near-panic attacks everyday for half a month and I get anxious when I eat anything•

Same here. I have so extreme emetophobia that even reading or hearing the word can give me a panic attack. Its horrible

Oh my goooood I am anxious currently and this makes me nauseous... halp

I'm also extremely emetaphobic and know EXACTLY what that feels like

Dippy Is Bae I can't believe there are other ppl

Holy I thought I was the only one afraid of that

thank you so much for the help <3 last time i threw up was may 3, 2015, and i couldn't eat for a month. i went to therapists, nutritionists etc. but nothing helped. just the thought of eating food made me feel nauseous. i don't know how i got over it but i did with time, but it came back late august 2016, and i still have it. (i didn't throw up so i don't know what triggered it to come back)  i barely eat now and i shake a lot but i can't do anything. its horrible.

wow. i've been struggling with my emetophobia severely since december because i threw up. it wasn't bad but it completely triggered my anxiety for some reason. my mom and i have been trying endless things, i'm getting better but still it's so easy for me to freak out if i feel the slightest bit sick or whatever i felt before i threw up in december. i've lost so much weight due to lack of eating. one of my panic attacks got so extreme that i passed out and fell to the floor twice and had ongoing panic for the rest of that night. it the worst night of my entire life. but, we can all make it through our emetophobia. things will look up. just please stay strong. i know how much of a struggle it is. don't say you "can't" say you can. it really switches the brain. you never realize how much you say you can't until you start making sure you say you can. just keep going, it'll go away someday.
<3
breathe.

+Dippy Is Bae the pressure tip helped so so much, thank you!! ive had severe emetophobia for 11 years and i find myself learning new things about if every day!

Dippy Is Bae thank you so much for the advice :) it helped a little :D

Orlaisawkward {Dan and Phil Trash} emetophobia is the fear of vomiting

it stops the feeling of nausea (or the gag reflex feeling for me) and it works! i found it last night and its so helpful

put pressure on your forearm about 1-2 inches from your wrist

I'm having an emetaphobia panic attack right now :( :( I don't know what I can do

oh my god i have emetophobia as well its the worst thing

Dippy Is Bae I have extreme emetaphobia too which causes my panic attacks so I feel your pain.

I don't believe in coincidences or jinx's..

fun story - there's no such thing as a jinx. there are only coincidences. choose your own truth! you will be okay :)


I have found that during my panic attacks (I get them because I have a sort of social claustrophobia (aka fear of being in a crowded room/hallway and not being able to see an exit)) it is best to focus solely on my breathing and every thought that comes into my head (like the walls are closing in or I can't leave this room or etc) I mentally say 'thinking' as a way to notice the thought but not give it enough attention to continue my panic. And I have also found that counting your breaths (like *breath in* one. *breath out* two. . . . ) brings my focus to something concrete, rather than my outrageous thoughts. For some reason I also find it comforting to feel my pulse.. almost like feeling my heartbeat helps me realize that I am still alive and doing generally okay.

I have found that during my panic attacks (I get them because I have a sort of social claustrophobia (aka fear of being in a crowded room/hallway and not being able to see an exit)) it is best to focus solely on my breathing and every thought that comes into my head (like the walls are closing in or I can't leave this room or etc) I mentally say 'thinking' as a way to notice the thought but not give it enough attention to continue my panic. And I have also found that counting your breaths (like **breath in** one. **breath out** two. . . . ) brings my focus to something concrete, rather than my outrageous thoughts. For some reason I also find it comforting to feel my pulse.. almost like feeling my heartbeat helps me realize that I am still alive and doing generally okay.


this is calmed me down a little bit, thank you dodie :) if anybody has any tips on how to get rid of anxiety please reply to me because I’m so sick of having this illness. I can’t sleep, eat or basically function. Soooo you can see my struggle? Thanks x


Ay yeah when I have a panic attack, one of my least fav things is seeing it freak other ppl out so I'm like no it's fine I'm just being crazy it's actually funny! And I sit there half laughing half sobbing/hyperventilating. Granted this makes me look even more insane but rip. The other day I literally vomited out of anxiety and was like look guys how wack is my body! And everyone was just like... dude wtf r ok... and I'm like no! It's normal and funny!! It's fine!! Just bc I'm so used to it at this point... I just need to remember to breathe outwards when I panic and have someone help find resolutions to my catastrophic thinking ay that shit fucks me up. Love you dode

Kaitlyn Trussell wtf my friend literally does the exact same thing<br>I don’t quite do either, but when I’m panicking I just prefer someone calm and stable near me

Kaitlyn Trussell wtf my friend literally does the exact same thing
I don’t quite do either, but when I’m panicking I just prefer someone calm and stable near me

Kaitlyn Trussell i can strangely relate to this


This is such an awesome video, Dodie :D I was actually misdiagnosed as having panic attacks about 6 months ago, it turned out it was bouts of mild oculogyric (spelling?) crisis caused by anti-psychotics I was on. So if you're on psychotropic medication and having strange (and in my case unexplained) episodes of panic and depersonalisation that seem to have no trigger, check the side effects and consult a psychiatrist :)


i have watched this so so many times, i talk with you because i have memorised all the words by now, thank you for being the saviour for my panic attacks


Fun fact for you: It's very nearly impossible to faint whilst having a panic attack. Fainting is associated with a lowered heart rate, and when you are having a panic attack, your heart rate speeds up massively. even if you are going very dizzy, that is from breathing too fast instead of a risk of fainting. I don't know if this will help anybody, but please don't panic about fainting when you have a panic attack. :)))

Little note, it is possible to go unconscious, but this doesn't mean you have fainted.


TIP TO HELP WITH AN ANXIETY ATTACK.<br>- Look around you.- Find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 2 things you can taste.This is called grounding. It can help when you feel like you have lost all control of your surroundings. Hope this helps 💛💛 xxx

TIP TO HELP WITH AN ANXIETY ATTACK.
- Look around you.- Find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 2 things you can taste.This is called grounding. It can help when you feel like you have lost all control of your surroundings. Hope this helps 💛💛 xxx

Rachel the Viking Lemon i watched a documentary in health last year and it mentioned this so i thought i would share

i've used a similar technique in DBT called 5-4-3-2-1. also i've learned that some people trace the five things they see like theyre following a light with their eyes. it's super helpful especially if you pick a more complicated thing to trace

Hayley Barbera I do this for my dissociation episodes as well! Very good advice, I find even if it doesn't bring me back to reality, I'm at least more calm.

Hayley Barbera One of my good friends uses this technique too. Helps her stay grounded in reality when her brain wants to panic. I was going to comment this so I'm glad you did and explained it so well xxx


I had a panic attack just the other day, thank you for this video Dodie <3


This is literally perfect timing as I keep having panic attacks every day and it's getting worse and worse, this will really help, thankyou dodie. I love you💕


I have an anxiety disorder and asthma so I carry a tissue around with some lavender oil on it and when I feel stressed and out of breath I smell it and it makes me feel more focused on that and clears my airways to make it easier to breath. :)


I needed this this past weekend, so I'm going to keep this video in my favorites, and watch it whenever I feel like I'm about to fall apart. Thank you Dodie <3


I suffer from Panic Disorder as well as GAD. Things my family and I have learnt from having this as a regular occurrence are to put a heavy blanket over your shoulders and having straws in the cupboards. When panicking, drinking water or a smoothie or any drink through a straw really hones you in and is comforting. Sucking on a sweet also helps!


I watched this video when I was having a panic attack, (just now) and I feel legitimately almost 100% better. I noticed how I was feeling. I didn't panic even more, but I calmed down. thank you so much, dodie 💕


I was having a panic attack about 2 minutes ago and I remembered this video so I watched and THANK YOU so much Dodie! Hearing you talk and listening to your advice helped so much.


I'm struggling a lot with my GAD and SAD at the moment and I really needed this video...Thankyou dodie, you never fail to make me smile❤


"Your panicky thoughts are telling lies." THIS! This is what gets me through! The Calm meditation app helped me so much when my anxiety was at its worst - it's all the same kind of things Dodie is saying. I highly recommend it!


I don't get panic attacks, but I'm watching this so I can try to help if one of my friends has one

Nabbcat omg everyone needs a friend like you!

we need more people like you in the world

I'm watching this for myself and for my friends

Me too, I watch her videos about any other mental health issues for the same reason

mvp!! they will most definitely appreciate it.

Nabbcat that's amazing, you sound like a dope friend!

That's so awesome of you, everyone deserves a friend like you!
My friend texted me that she was having a panic attack so I called her and went through breathing and grounding techniques: "What is happening right now, where are you and who is with you? What are 5 things you can see? 4 things you can touch? 3 things that you hear? 2 things that you smell? 1 thing you can taste? Breathe in for 4 seconds....hold for 7.......exhale for 8." then I kept her talking to me and telling me what's happening around her for an hour and a half.

I hope you can use my experience to help your friends <3

Nabbcat That's so sweet!! I have a panic disorder and it helps if my friends take me somewhere quiet, away from attention. Your friends are so lucky to have you!

Just a tip for helping if a friend has one: try not to say like "It's not real, you're fine" because sometimes it can make the friend feel like you're belittling their experience or not believing them. Make sure to ask them what they need/want you to do. This is just my personal experience from having panic attacks and having friends trying to help! :) You're a great friend for watching this just in case! Have a good day <3

Nabbcat This is so kind of you! They're lucky to have such a friend!


I found out that without reason I started repeating "Everything is okay" whenever I panic, I don't know when I started doing it but it helps quite a bit. Though people give me some strange looks when in public...


Thank you so much dodie! I have been having a lot of panic attacks this year so far. More than I ever have had before. It's been really scary and kinda embarrassing as most of them were at school. I will definitely try these and I am crossing my fingers it will help me. Love you!


I had a mild panic attack in my auto class yesterday... that was fun... this video was really helpful and made me feel not alone... love you dodie! The world needs more wonderful and adorable people like you 💕


I love that videos like this are getting more and more common. It's great to see this being talked about! I hope we can start seeing a decrease in mental illnesses in the future, as opposed to the rise we seem to be in now, with all of the help that is out there now. A girl can hope! Also your hair looks extra soft and fluffy in this video, it's lovely :)


Thank you dodie, ive been stuck in a panic attack for the last hour and just seeing you smiling and making me laugh about it made me feel so much better ❤


After years of not dealing with my problems, I finally decided to go to a psychologist and I've been panicking since then. Your video has helped me handle the fear better and I'm incredibly thankful for it, Dodie, you're great <3


I literally can't thank you enough for this, just knowing that someone else understands what I'm going through is the nicest feeling in the world thank you so so much x


This is great timing. After like 8 years of dealing with anxiety I went to see a counselor yesterday. I'm really trying to get in a better head space, so I think this'll help!


I'm so glad you made this video Dodie. So relevant right now, good to know that others go through the same things sometimes!


I've been experience moments of panic attacks recently too and i really do find that accepting that you're going through the stages of panic can help, i tell myself it's a thing thats happening and it wont hurt me. lol but you're very right, it's harder done than said.  Thanks for the video :)


I had my first 'proper' panic attach yesterday, I've had mini ones in the past, but it was proper and information from previous videos from you really helped, thank you💗💗


This showed up in my recommended while I was experiencing a particularly stubborn panic attack. Thank you for posting this video. It was very encouraging and very helpful.


'Your panicky thoughts are telling lies that feel like the truth, but they're not' Going to keep this in mind, thanks Dodie <3 xxxxx


Thank you so much, I struggle with depression, panic disorder and anxiety, this video actually helped me more than my mental health worker. Love you Dodie


Thank you so so much for this Dodie, you don't realise how helpful you've been to me and many, many others <3


I wish I had this when I was really struggling before. I was panicking constantly because I had a threat against my family and I, which I believed was my fault. After a bit of therapy and support from friends I'm okay. You genuinely make me happy and calm and warm. I love you, I love your music, I love your videos, and I think you're a beautiful person inside and out. ♡♡♡


I had a huge anxiety spike today, as there was a fight in my school and I couldn't get away from it. I panic a lot in spaces that I can't get out of, and where I have no control. this video  is really helpful, just like your mental health videos always are! thank you dodie!!!


Okay dodie I literally can't find enough words to explain how helpful you've been. I'm going thru a lot of shit in my life right now and you and your music helped me so much more than you'll ever know. I sometimes feel like an empty shell, and the only thing that helps me is your music. I'm also dealing with my sexuality and literally the first time I've heard "she" I BURST into intense tears. I always felt like I was a freak for feeling this way about girls (well technically I'm bisexual so heya sis) and thanks to you I've learned to accept my self and now I'm in the process of coming out. I would never have been able to do this without you. Thank you for everything you are and doing. I will NEVER be able to thank you enough. I wish you to be genuinely happy. You deserve it more than anyone else in the world 💜

Gal Raveh aw this comment is so pure i love it ;3 <3


i had a panic attack earlier today, (still kind of having one) and this helped a lot. thank you dodie <33


Thank you so much for this, Dodie! My panic attacks I notice that happen when I know exactly what's going on and what is going to happen. Like, last time, when I had a blood extraction, I was excited about it because it would determine how my daily meds were doing, and if I needed  minor or major dose. I knew I was going to get blood extracted, I sort of wanted it to happen. But it was just horrible, I have super thin veins, he poked me with the needle in both arms like three times,  and I ended up almost passing out. I am almost fucking 15 and the sweet old man gave me a lollipop, told me to take a deep breath, put one hand in the top of my head and held my other hand. He told my mum to take me outside and he went with us and even helped me to get in the car.<br>Also, I have a lot when I'm in school, whe I have to talk with peope I'm not used to or when something is intimidating me (I noticed that it often happens in presentations, I know I study a lot and that I break my ass whenever I have a test, but I don't knnow how much everyone has studied and I just freak out, shake so much, hyperventilate, and talk very much, moving my hands a lot). I know this is weird, but I kind of like it when I'm talking to somebody because the panic makes me want to get everything out of my brain and show how much of a nerd I am. I embrace it. I think about myself as a kid when I think about mental health, so I kind of calm myself the way I know I would calm a child. It kind of works.

Thank you so much for this, Dodie! My panic attacks I notice that happen when I know exactly what's going on and what is going to happen. Like, last time, when I had a blood extraction, I was excited about it because it would determine how my daily meds were doing, and if I needed  minor or major dose. I knew I was going to get blood extracted, I sort of wanted it to happen. But it was just horrible, I have super thin veins, he poked me with the needle in both arms like three times,  and I ended up almost passing out. I am almost fucking 15 and the sweet old man gave me a lollipop, told me to take a deep breath, put one hand in the top of my head and held my other hand. He told my mum to take me outside and he went with us and even helped me to get in the car.
Also, I have a lot when I'm in school, whe I have to talk with peope I'm not used to or when something is intimidating me (I noticed that it often happens in presentations, I know I study a lot and that I break my ass whenever I have a test, but I don't knnow how much everyone has studied and I just freak out, shake so much, hyperventilate, and talk very much, moving my hands a lot). I know this is weird, but I kind of like it when I'm talking to somebody because the panic makes me want to get everything out of my brain and show how much of a nerd I am. I embrace it. I think about myself as a kid when I think about mental health, so I kind of calm myself the way I know I would calm a child. It kind of works.


Loveeeed this video Dodie! I'm doing a speech for school and I'm talking about Mental Health and this is really helpful and all your mental health videos in general. Thank you in advanced for probably getting me a 90%😂❤❤


I just got back from a high school orientation, and before I went I watched this video. (It literally got posted at the perfect time.) It helped me stay calm because I was VERY nervous to go. Thanks Dodie❤❤


my mum loves me watching you. she realises that you help me through my recent depression and anxiety/over-thinking. i love you. thank you for everything dodie. <3


Thank you for this dodie!! I suffer from panic attacks and it's always makes me so hopefully hearing tips I haven't heard before! Love your videos :)


This is a wonderful video! ^^ I've been to counselling (several times) and CBT and they all talk about breathing methods when panicking and they just make me feel more uncomfortable and panicky, so your tips on that are so helpful. Thank you ^^


Just wanted to let you know that the other day I was having a major panic attack and then I remembered that you had recently uploaded this video and just watching it calmed me down enough so that I could sleep. So thank you so much love❤


Thank you Dodie!! I've been having panic attacks at work lately because I'm being harassed/bullied by one of my managers. I'm trying to figure out a solution with the other managers but in the mean time I'll try to remember these tips in case it happens again. :) <3


Dodie you are my hero. I cried watching this video. I've been struggling with actual panic disorder for about 4 years. It's a lot better today than it once was, but still. This video touched me so much I just wanna hug you


As someone who panics quite often, I find this very helpful! Thank you Dodie :3


As someone with GAD, I would  recommend reminding yourself that, wherever you are, whatever's happening to you, in that moment you are completely safe. Keep telling yourself and repeating it - you're not going to die, you can remove yourself from the issue at any time. It may sound small or obvious but I've found it really helpful ❤


one thing that my therapist says that helps is the square breathing (? idk if thats whats called but)
 1- breath in for 4 secs.
2- stop breathing for 4 secs.
3- breath out for 4 secs.
4- stop breathing for 4 secs.
repeat it imagining a square on your head. it really helps you to focus and relax.
i have panic disorder and sometimes it helps, sometimes it doesn't. but its worth trying :)

I have this super weird thing that I do to calm myself. I just sit or lay down quietly and do HOOOOOOOOOOOOO... it's just like... letting all of my stress out gracefully and calmly. IDK if this is an actual tip, but it helped me. I also record myself just talking for half an hour or an hour if I can't fall asleep because of stress. Usually, it helps because I just get tired of talking so much. And singing slow songs helps me also. especially intertwined and Secret for the mad.

I actually do this to help myself, I didn't realise other people did it too.

Ruby Gee aww thats ok, i really hope it helps you!

HannahLouisiana yess, its important to practice, like anything else! and its very uncomfortable to talk about something awful like panicking, so i get your feeling :/ hope you're doing ok tho!

wallflower aww no need to thank me, hope ot works for you!

I also try to practice them when I'm not panicking, because then if and when I do start panicking it comes a lot more naturally. And now I realise just how much I hate talking about panic lol

WE DO THIS IN BAND CLASS LIKE ALMOST EVERYDAY

idk why that capitalized haha but im going to try this out sometime (:

Scary Punk Ghost thats a great one too, thanks for sharing! we all should try different breathing exercises, there's always one that'll work!

HannahLouisiana true, it takes a bit if you're panicking, its a challenge but it helps me too!

+Scary punk Ghost i also do that one when i am nervous or close to a panic attack and it always helps!

I believe it's called square breathing...
Also 7/11 breathing. Breath in for 7, breath out for 11.

Big fan of square breathing. It takes a while to settle into if you're panicking, but it works.

Bryony The Overthinking Pigeon im happy to share things that might help other people, i really hope it helps you 💙

Sydnee Nichols no need to thank me, i really hope it works out for you 💙

This is amazing I will definitely be using this, thank you for sharing this with us 💜 also thank your therapist for helping random strangers on the internet :)

itsmemoony I will try this, thank you for the tip, have an amazing day :)


Thank you for this video Dodie, it was really helpful 💕
I also have another little tidbit of advice/technique from this little course I did on dealing with anxiety or panic or depression. It's more of a general thing but it helps me personally a lot.
Think of your anxiety or panic or whatever it is as a person; something separate from you. The assignment in the book was to give it a name and draw it, which actually helped me. So if you ever start to really freak out, tell them to go away. It takes a lot of practice but it came in handy for me when I needed it.
I also struggled with just thinking random, horrible thoughts. Loved ones dying, bad things suddenly happening, etc. So my therapist taught me this little exercise where you close your eyes and visualize putting them down on paper and tossing them into a fire/locking them away in a chest.

These are really little exercises but I always found them helpful and hopefully someone else will! 😊


I love you so much for being so outspoken about mental health! I suffer from anxiety (but rarely have full blown panic attacks) and this is pretty much how I deal with my anxiety as well.


I have a couple friends who often get panic attacks so I love watching videos like this so I have some tips on how to help them. It's kind of hard to know what to say when you yourself do not suffer from panic attacks, but I always talk them through it and now maybe I'll have these tips to have as well. Thank you, Dodie.💛🌈


i've only ever had one panic attack in my life and i can honestly say it was the most terrifying thing that has ever happened to me. I really look up to those who have to deal with them on a daily basis... always keep fighting and stay strong x


Watching this 20 minutes after having a panic attack helped anyway because it helped to calm me and feel like I wasn't alone. This was so lovely, thank you dodie :) xx


oh dodie, I needed this so much right now. I had to spend three days in the psych ward this past weekend because of a massive panick attack that drove me to overdose on advil. it was awful and scary and I hope something like that never happens again. Reminders that there are other people like me out there who suffer from panic attacks always makes me feel better so thank you <3 I love you


I suffer from anxiety and depressive episodes, so I do have the occasional panic. I often struggle with coping mechanisms (although I have been getting better at them with my psychologist). I’ll have to give some of your tips a try ☺ thank you xx


As someone with Panic Disorder, I can say that this works. I've been hospitalized twice for too-frequent P.A.s, next to medicine and therapy, this is the in-real-time,as-it-happens advice.


she has almost all the problems i have....
kind of like a mentor for me.
i am just younger..and stupid and crazy but tooooo polite and easygoing.


can you please do a video on what to do if a friends having a panic/anxiety attack??? i have a friend with major anxiety and i never know what to do when something happens. Thank youu!!!

oh wow. that sounds pretty bad. hope you've gotten yourself out of that situation and your friend has gotten some help

ok, but what if that person is becoming really dependant on you? like if you feel like you cant do anything for yourself, and if the person is becoming possessive and expectant, acting like its your responsibility to drop everything to help them? what do you do if the person invalidates any of your own kind of fears or anxieties with "well you dont have a mental illness like me" or if they start acting or saying things that imply you dont care about them unless you are ready to drop everything to do anything to help them? idc if this makes sense, but i just want to help, but it starts getting really difficult when the person starts getting really possessive and expectant and it feels like you cant do anything anymore, like your skating on thin ice. this may seem really selfish and mean, but its hard because its taking quite a toll on me. idc

a guide : anxiety

—taking care of someone—

Now, if someone ever comes to you talking about their anxiety, please, please, please don't brush it off your shoulder like it's nothing. Please, please, please don't sweep anything under the rug. You have to look at it in their perspective. If they say something that seems little to you, it could be huge for them. You don't know what triggers their anxiety. You'll pick up on the little things the more you talk to them, so all you can do at that moment is say that you're there for them. Just… be careful of what you say always.

And if they're telling you about their anxiety, they obviously trust you so please, please be careful with the way you react. Your reaction is probably everything to them, so tell them it's okay and don't ever say something hurtful.

Also… if they cry a lot… don't call them a crybaby, please? Please don't ask whether or not they're more emotional that day either… they've probably just been acting like they're okay even when their anxiety has been slowly nipping away at the back their brains. Please, please, please don't assume things like that. Please just be there for them and don't ever, ever tell them what to do, just listen.

If a panic attack occurs, take the person to a quiet place with minimal people (best without anyone at all) and tell them to do breathing exercises. In 4, out 6. Continue to do this until their breathing is even, but take a few minutes after to just sit quietly. < this works for me, but it may or may not work for your friend

If you notice they are not talking someday and they don't seem to want to talk, don't ask them why they're being quieter that day or whether they feel upset/why they seem upset. Just recognize the social queues and do more of the talking… or just let there be comfortable silence (it depends on what fits the situation the most, just don't force them to talk). Also, if they try to add something but say never mind, don't get annoyed. Just smile and say, “Okay, tell me later if you want.”

Lastly, hugs are appreciated (though, you don't need to do that if it's uncomfortable). But once again, watch out for social queues and try not to read the situation in the wrong way. If you're not sure, just ask if they want a hug, but it's probably best to ask all of the time.

Bottom line of this guide is that they need someone to ground them, you are that person because they trust you, and these are the things you need to remember.

With someone with severe anxiety, I made this guide awhile back and it might not be the same with your friend, but hopefully it helped a little.

Ella Jean this kind of dismal but there's not much, it's such a mental insular thing the only way to deal w it is like, ride it out and be mentally strong (so don't feel bad if you feel kinda helpless!<3 )
the only thing that like super helps me is my girlfriend is the voice of reason to illogical anxiety thoughts
I'll be like 'I'm having a heart attack' and she'd be like 'it's very statistically unlikely at 18 and heart fluttering is a common panic side effect' ...yaknow?:')
She'll basically just like hold me and tell me I'm safe and that's all you can do really xx
Also if you're in a claustrophobic space or in a crowd or at a party go somewhere quiet and sit and chill for like 5 minutes <3

TL;DR: stay calm ,be their calm Little Rock
Reassure them they're safe and nothing bad is happening
Find a calm ,chill, safe space to ride it out together


This is really interesting! My school just had a mental illness awareness day today, and we got to hear people from our school, teachers and students, and people from outside of our school talk. Wee had a room of therapy things too, there was really calm dogs and colouring and candles and buddha boards it was wonderful. Now I got home and you had posted this!


Here's an extra tip: when you're having a panic attack look around the room. Name a couple things you can see. Name a couple things you can touch. Name some things you can hear. Name something you can smell. I learned about it from a tumblr post and the next time I had a panic attack I tried it and it really calmed me down.


Dodie I love you so so much! This video is fantastic! I have panic disorder, and one game that really helps make me more mindful is to look around the room and find all the colors of the rainbow in order. Say in your head, "I see a red clock, an orange picture frame, a (Dodie) yellow pencil, etc.". Thanks for being perfect Dodie!!!!!


I think most of my panic attacks have come from driving or thoughts of losing loved ones. I haven't had one in months though! I've even tried some of your tips during attacks and most of the time it helps. :)


Thank you for these tips!! Very helpful!! This video also made me realize that I haven't panicked in quite a while and I'm proud of myself :) Thank you for helping me feel better about myself and mental health~


hmm. i think I'll try some of these. Last week I was constantly feeling lots of panic and this video kind of makes me feel prepared for the next time. thanks Dodie♡


I suffer for anxiety and panic attacks but because of my age (14) if I go to the doctors they won't help it they always say "it is just your age" which is just so  annoying...so I have to deal with them myself

yeah, I'm thirteen and every time i I try talking about my anxiety and depression they say it's just teenage hormones and that it'll go away soon, but yet it runs in my family??? so I have to deal with mental breakdowns and anxiety attacks all on my own because it's "just teenage hormones". like, no, bro, I have anxiety and depression. help.

but yeah, I hate when doctors and stuff do that. they never take us seriously

Josephine I'm 13 almost 14 and I do panic all the time (and I'm incredibly anxious about everything). I don't think it's particularly serious but I have had several panic attacks before... I hope they listen to you soon... I don't know what age they take you seriously? 😒


My husband is a great help when I'm hyperventilating, he holds both my hands, makes full eye contact and breathes slowly but loudly and after a bit my breathing slows with him. I've instructed my close friends on how to do this thing so if he's somehow not around they could help, maybe you could too.


So, I've had panic attacks for as long as I can remember. Unfortunately, they started getting worse when I became a teenager. One thing that I very much agree with you on is making the situation into something funny. Honestly, that's the only thing that helps me and I've been handling them so much better because of it. So, yeah, make fun of your panic attacks or pretend they're no big deal.


this video came at the perfect time, i have a maths test tomorrow and i'm super stressed and may have just had a panic attack (i don't know if it was a panic attack i've never had one before) thank you dodie, love you lots


Love this! helps so much- thank you Dodie! a book I really like for panic and anxiety is called "DARE" by Barry McDonagh. Cannot recommend this book enough 😊


I had a panic attack at prom a few years ago (it was scary as hell at the time but now I laugh about it with friends), so I literally had a panic at the disco. -_-


I loveee that she says to tell yourself "I am safe, I am okay, I will be okay, and this will end shortly" Sometimes it takes away such a burden just to know that you know you're safe and okay xx


This video helped me a bloody lot! I am pretty young and deal with quite a bit of mental illnesses and i tried a couple of these and they work well. Thanks for helping me dodie you don't know me and i don't know you on a personal level but you have helped me through so much <3


Thanks for creating a cozy environment where we can talk about these things. At least for me, talking about what makes me panic and how to cope with it is scary, and it makes me really happy that you made this video :)


Just thought I would tell you my tip for PANICKING IN EXAMS that DOES work. You breathe in through your nose for 4 seconds and out of your mouth for 7 seconds! ❤❤

Lottie Gibbons wow i'm really late but thank you so much!!


Dodie how did you feel when you started to have depersonalisation issues? I fear I may have it but I don't want to self diagnose

Most of the time I just talk to somebody, like not telling them I have those feelings, but just talking with someone helps me a lot

actually when i feel extremely depersonalized i just bite myself a little, just a bit to feel that im still a human or just talk to myself and take things in my hand, drink a little and it kinda helps, in case anyone would try that lmao

Heart Eyes Howell  I've been feeling this way ever since Sunday when I got my first panic attack. I thought it would never go away but it's starting too. It's such a weird feeling though. Everything is foggy and I feel like I'm in a dream. Or that I'm detached from my own body. It's weird :/ anyway it was great to hear that other people feel this way too :)

Emma Pintér I feel so happy im not the only one. for the past 5 months i feel like im not myself I really want to maybe go and get help but i have no idea if im actually depressed and im scared that im gonna look dumb if im not.

My god, I really love the Internet. I could never talk with anyone of my friends about my Depersonalisation feelings, because it is just so hard to explain for someone who doesn't have it. at least for me. I'm really happy here are people that get me.. It's a feeling that can sometimes just be a few moments or even a whole day. You kind of feel like you're not here. You're obviously here, but you kind of don't feel like you're in your body. It feels so weird and idk

I have it as well. Along with taking a benzo (Klonopin), I find it helps to not OVER focus. If you distract yourself and not think "oh gee how am I feeling? Do I feel weird do I feel spacey?" It helps to just stop those thoughts. Put a hair tie on your wrist and GENTLY snap it against your wrist (don't hurt yourself though!). It helps bring you back down to reality in a sense. Lastly, count the things around you. Find 5 textures, 4 colored things (like three yellow objects or 3 things on the wall), 3 sounds and two tastes or smells. That also helps you to reground your mind. <3 I hope you find help soon!

Heart Eyes Howell (fren you can talk to me bout it's part of what is wrong with me brain x)

Heart Eyes Howell Hello, can you please explain to me what that means? I've never heard about it and I would like to know. thank you!!

Heart Eyes Howell I also have depersonalisation, and it truly sucks! I always thought I was the only person who'd ever experienced it, but thanks to Dodie and her fans I've realised that I'm not alone!

Thanks. I have felt like that for the last year and a half so I am going to go to a doctor about it soon

Heart Eyes Howell for me its kinda like nothing feels real. you dont feel like youre in your body but either somewhere outside watching yourself or nowhere else and everything is like a dream, you dont feel anything, its like youre nervously numb, like your life feels not real and not like a happening thing and you cant understand anything, all that stuff. all i could say is just dont stress over it because its fine :) youre fine and everythings gonna be okay


thank you dodie, i needed this so much. and thank you to everyone in the comments sharing their tips and tricks <3


I’ve had panic attacks my whole life, I’m realizing. The only one I can really remember was last year, February. I was just sitting on my couch, all alone, reading a wonderful book, and I started feeling guilty and not productive. I felt the need to cry coming on so I went into my powder room, where I stayed for the next 45 minutes to an hour, bawling my eyes out, trying not to look myself in the mirror while crying, telling myself that I’m an awful person, contemplating my existence, and just repeating, over and over, “I’m going crazy. I’m losing my mind.” There was no trigger. I was very relaxed and enjoying a book on a nice weekend day, with the sun streaming in and I just snapped. No reason whatsoever. I went upstairs to talk to my older sister (my mum wasn’t home) and told her the gist of what was happening. She (along with my mum over the phone) helped to calm me down. I can’t imagine being so upset by nothing. Those memories are very vivid, yet surreal. Idk just wanted to share a recent experience. Love to all ❤🧡💛💚💙💜


I had a massive panic attack at school today and this has helped me a lot, thank you dodie


I was having a really bad panic attack (I haven't had one for a while I was doing better) and your voice immediately calmed me down, thank you dodie


Really needed this. I just finished my first final of the day and I'm not ready for the second one. Thank you Dodie! You're a life / grade saver!

Well, here I am again. Finals start this Friday. They end on Tuesday. Then I'm going to a different state for a month, away from my best friend and my cat. I haven't been away from my cat for more than a week and a half since I got him.. I'm gonna be a junior next year. ahhh

Khris Adyn good luck! <b>sends virtual hug</b>

Khris Adyn good luck! *sends virtual hug*


I'm so glad you said that thing about the breathing. Every time I am having a panic attack and I try to focus on my breathing I end up getting strangely mad and more agitated.


!!! something I've been working on is recognizing the thoughts and anxiety and kind of acknowledging them like "oh okay that's interesting but that's not true" or "okay, what am I feeling? do I know why? how can I help this? what is good right now? what can I look forward to?" etc etc. being mindful is an absolutely excellent tactic.


this is going to be so helpful for when I'm getting my hair cut off!  it's 29-30 inches long and I'm getting almost all  of it cut off 💇 <br>thank you so much doddie❤ this will help a lot!  💞

this is going to be so helpful for when I'm getting my hair cut off!  it's 29-30 inches long and I'm getting almost all  of it cut off 💇
thank you so much doddie❤ this will help a lot!  💞


I was just feeling anxious while watching this video and now I feel completely calm thank you so much! 💕💕💕


Of course you uploaded this at the end of the day of my 8 minute speech lmao. I had a panic attack this morning, literally cry-screaming at my father to let me take a mental health day. I feel super bad.


I always feel so calm when I watch your videos for some reason. Love you Dodie 💕


I have panic attacks but in the last two weeks I've had at least one everyday, if not more because I have to apply for schools and because of my depression™ my grades are really bad atm so I have anxiety because I have to decide what I want to do with my life and anxiety because my brain kinda screwed me over.


This video is sooooo helpful! I sometimes suffer from panic attacks but they are quite bad.  Thanks Dodie for great advice.


Thanks dodie. I have panic disorder and agoraphobia, and they're no fun. I recently relapsed, but I'm determined to get better :] Anyways I'm glad you really place an emphasis on letting it happen versus trying to make it go away. I've had this since middle school and I can say the former is a much more effective method. Stay strong everyone. 💙💚💚💙


recently i've been dealing with a lot of anxiety issues, and i've had about 4 panic attacks this month, i literally had one 10 mins ago. not only did this video help, but just watching you in general really helps. listening to your voice, singing or not, helps me calm down. i just want you to know, i really appreciate you, you're beautiful, talented, and over all just an amazing lil bean. i love you <3


The first time I experienced a panic/anxiety attack, it was scary as hell. I was in my university's theater with my best friend (who thankfully is a psych major, so he knew exactly what to do). I felt like I lost complete control of myself. My body was shaking so uncontrollably that I felt like I was going to both cry and vomit.


This video couldn't have come at a better time. I had my first panic attack on Sunday morning and I'm pretty sure I know what caused it but I felt like I was dying. It was probably the most scary feeling ever. I've been feeling dizzy and unattached from the world like I don't actually exist ever since. It's weird but I'm feeling better :) love you dodie thank you xxx


I have panic disorder (along with other things) and I get told often to breath in through my nose and out through my mouth and I hate it. I feel worse when I do that! You're the only person who has told me that it's okay to just breath in and out through my nose! So thank you 💖


This is such a soft and helpful video and I love you for it as I've been having a lot of problems with my anxiety and mental health


This was sooo helpful I've had quite a few panic attacks before and every time ive not know what to do in the moment there is the typical just breathe but like you said that sometimes makes it worse. Thank you so much <3


Already on vedif 8 this is insANE
thank you for this Dodie ily xx
Also to all of you who suffer from mental illness of any kind I love you and you are appreciated and you matter < 3


I had to quit placement work today due to my ptsd and anxiety, so this has helped me massively! Thank you Dodie, as usual❤


thank you so much for this Dodie. as im going through gcse bullshit at the moment, there have been a few times where ive found myself not being able to breathe (being asthmatic doesn't help in these situations) and feeling faint and having to remove myself from situations when i suddenly start feeling uncomfortable or panicky. i feel like the room is closing in, my vision goes blurry and my legs feel like jelly. sometimes i ask go to the toilet as an excuse to get away and calm myself down because im not comfortable. gcse music has been hectic. weve had so many replacement teachers over 2 years and i only just found out exactly what im meant to be submitting today and i have till May to complete it. i and the rest of my class are stressed and are freaking out. but today we came together, not only as a class, but as a family to calm each other down and support each other in this difficult time. i will use your advice and share it with others as much as i can. i cannot thank you enough x


Just had a lil' panic (not a panic attack tho this time yay!) because I realized I have midterms in a few weeks and started shaking and hyperventilating a bit, then I immediately googled this exact video. Dodie always makes me feel calmer when I'm scared/panicky. <3


Dodie, there has never been a video with better timing I was feeling really anxious all day (I have GAD) and I started having an anxiety attack watching other YouTube videos, this then came on through autoplay and I felt like I had you by my side helping me calm down, thank you for this. It saved me from getting into a much bigger state than I was. I have been hospitalised by my anxiety attacks before and your video may have just saved me from having that happen again. Thank you x


also if you ever feel it coming on I've been told to count the edges of things e.g.  how many walls there are, how many sides your pencils have... this works so well for me even if your in the panic attack its just giving you a distraction xx


I love these videos they're so helpful thank you dodie


This was so helpful! I have also found that finding 5 things around the room and naming them helps a lot :)


Thank you so much I needed this. I have panic attacks when I'm afraid of losing people or when my emotions decide to come at me all at once. This is so so helpful and I need a save video function because I will try to look at this when I'm panicking. You help so many people and you help me so much. Thank you so much. <3


Some really awesome tips, especially the breathing one. My therapist told me that a good trick is to start listing the things around you, out loud is best but even mentally is pretty efficient,  to help you centre your thoughts. He told me, for example, if I'm at the supermarket and have a panic attack, literally start naming the products around you. I've used it a couple times and it worked. :)


I do almost all the things you said in the video and it's great to see that I'm not the only one having to go through those panics


Listening to your voice calmed me down, these tips have helped me so much thank you for making me feel like I’m not alone. Love you Dodie <3


Omg dodie!!! You are an absolute lifesaver! I just had a panic attack and this video has helped so god damn much! Thank you!!!!! 😊❣


So funny that you made this. I just had a panic attack like 90 minutes ago. Everything you said is exactly what I do too. I relate so well to this.


I suffer from panic attacks and this helped really well thanks Dodie x


Thank you so much for this!

I think something that helps me as well is to know they're a normal reaction and that they always end after a relatively short while. It's a cycle the brain needs to go through. Like the washing machine it takes time to wash, rince and drain. But it always ends. So I make myself a cup of tea if I can (or ask someone else to make me one, or give me a cup of water if there's nothing else) so it passes quicker, or finds another way to "distract" myself and make time go quicker.


I find that distracting myself when I feel panic helps.Recently I was at a party and I don't drink and everyone was drunk and shouting and I sat in the corner just rolling a ping pong ball in my hands and it helped so much. I also have a playlist of cognative things because I tend to get my panic attacks at night


Thank you for this, just your voice and your smile makes me feel so happy and calm, love you dodie! (Also if your doing Snapchat shoutout thingys.... hi dodie's Snapchat)


This tips are great, thanks Dodie!! The suggestion to just let the sensation wash over you is actually a really good one, and is similar to what my grandmother (a psychologist) says to do when you’re in pain.


another tip, if you ever think anything like 'i cant stop this, im gonna go insane', just imagine trump telling you that. because its easier to tell him 'fuck off youre wrong ill be just fine' than to tell yourself. a silly, yet helpful tip.

and if you're brazilian just think about Temer saying that, it works as well

heavyblurrysouls that tip is just gold. i will even try this on my other negative voices (like the one telling me i'm not good enough or i don't try hard enough) thank you!!!

THIS IS LITERALLY GOING TO SAVE MY LIFE THANK YOU


Thanks you so much this actually helped
I thought about all this before in literally the same way, but hearing you say this conforms all my positive hopes while panicking

I also panick when losing control (for example too much alcohol) so your method really helped me.

Can‘t thank you enough i finally calmed down


i've had times where i have such weird feelings in my body and weird and embarrassing symptoms that just haunt me and makes me believe i have cancer, persistent genital arousal disorder(..yes) and all sorts of chronic and deadly disorders - and during those times i have THE WORST panic attacks that last for hours, while making my weird symptoms even worse so it never ends. and afterwards i'm still dealing with all the things i worry about. and i could never tell anyone the things that are wrong with me in real life, which makes me feel so alone and helpless. thankfully i started taking anxiety medication to keep me going:/ but thank you for this video, you are so extremely sweet <33


You're the first person I've heard talking about the breathing thing. Focusing on my breathing somehow makes me freak out even more and I always felt like a weirdo because it seems to be the #1 tip everyone suggests yet it doesn't really work for me


Dealing with a bad anxiety attack and this video helped me calm down. Thank you.


I watched this before I did a school production, and I was in charge if all the props! it was extremely stressed but this helped so much! Thank you so much! xxx


That's actually a lovely tip! I always over focus on my breathing and I start to hyperventilate.


The mindfulness tip has really helped me before! All of them sound useful, but I tend to have panic attacks during one of my classes (the teacher is the worst) and I'm not sure what I can do in that setting to calm down


The breathing part you mentioned is so spot on for me. Whenever people say try controlled breathing or 4,7,8 breathing It makes me panic more, it's awful. Thank you for being so understanding and being able to put into words what I struggle with .


10/10 would panic again 🤣 Holy moly ladybug you are incredible.
Thank you for being you. You’re making such a positive impact with these videos.
I hope you’re feeling well today ❤


this video is so helpful. my first panic attack, i watched this just now and you helped me.. thank you 💕


I realized all of the methods you mention for myself the hard way a couple years ago, I know it can seem really counter intuitive to just allow it to wash over you, but just noticing/acknowledging it instead of obsessing definitely works. Most of the time it'll just go away pretty quickly now and I've been a much happier/well put together person since I started to look at it that way.


I love you, dodie, you are amazing💛<br>This helped a lot, thank you for everything 😊

I love you, dodie, you are amazing💛
This helped a lot, thank you for everything 😊


On the thankfully few occasions when I've had panic attacks in my life, I've experienced my spatial perspective faltering, so it's felt like objects and surfaces around me aren't where they should be. I found it so useful just to place my hands on a nearby wall, to reassure my brain that everything is exactly as it should be.


Thank you for the tips! I'm going to do some exams soon which are written in a big room for six hours straight with a bunch of other students, so I'll definitely be needing these :3


Something I've noticed is a change in scenery helps my panic stop. I had a panic attack in a car once, but when I got out of the car, my panic started to disappear; another time I was panicking in I think my bedroom, but when I got outside I started to calm down, I wasn't as lightheaded and my breathing became more regular. Not sure if this will help anyone else but maybe just try to step outside and just breathe some fresh air :)


I was mid panic attack as I saw this, I’m still shaky but what you said HELPED SOOOOOOO MUCH, ilysm Dodie wow 😭


Hey Dodie! I used to have panic attacks pretty frequently in 2013. I still do sometimes but similarly to your experience, I mostly only panic when I am stuck in traffic (alone, if someone is in the car i'm fine) or when I'm on an airplane. I saw a therapist to get over the having-them-all-the-time phase. She told me when I start to panic to distract my brain by counting, categorizing things. For instance in the car I can look at license plates and count something about them, like how many plates have the number 2 in them or when I'm on a plane I can look at a page of a magazine and count the number of green objects. This trick really helps me. It's hard to explain it but if you try it you'll find what works best for you. The trick is to make your mind do some work (maybe even print off some simple math sheets and have them with you if you start to panic) this distracts the part of your brain that is getting over-stimulated and making you panic.


this is a lovely video dodie. i saw this from a post on tumblr, credit to sensitivesuggestion for writing this, i thought it was very helpful as well:

1. self-soothing

comforting yourself through the 5 senses

Touch: stuffed animals, stress balls, taking a bath, a soft blanket

Hear: music, audio book, guided relaxation

See: snow globe, glitter, calming images, art, anything that pleases you visually

Taste: tea, mints, gum

Smell: lotion, candles, incense

2. distraction

removing your focus from the stressor for a period of time

puzzles, art, crafting, reading, movies, gaming, exercise, being social/talking to loved ones

3. opposite action

doing the opposite of the impulse that aligns with a positive emotion

affirmations, inspiration, lighthearted and encouraging focus

4. emotional awareness

identifying and constructively expressing what you’re feeling

journaling, listing emotions, using a emotional identification chart, drawing, therapy

5. mindfulness

centering and anchoring yourself to the present moment

meditation, guided relaxation, yoga, breathing exercises, candle gazing, going for a walk

6. ask for help

this is important to do when you feel like your coping skills are not enough or they are too negative and detrimental

therapy is ideal for helping a person create a healthy coping strategy and incorporate it into their life


This was super informative and insightful and your videos in general are so gentle and calming they help me with my anxiety so much but thanks for this because although i've been in several different types of therapies for the past year, my main issue is that when I have a panic attack, I don't know what to do. My therapists often give me tools to use when I'm just feeling generally anxious, which are good to have as well, but these are all really great tips for when I'm actually panicking, which has been a huge struggle for me in the past.


after just starting cbt for my panic attacks, this is refreshing to hear, thankyou dodie


I've only had a couple of panic attacks in my life. I found that the last time I did have one, it helped to "name the spectre," so to speak. My symptoms began to diminish as soon as I said the words "I am having a panic attack" out loud. It's almost as if naming it takes away its power. This is, of course, just for me, personally.


one tip i can give to you if you experience frequent panic attacks is to remember it's happened to you before and you've come out okay after a short amount of time, it's something I've gotten through several times and I can battle the feeling again x


The positive thoughts thing is good idea, I often find I get overwhelmed really quickly and give in despite knowing it's illogical. BTW I like you're hair in this vid <3


I really cannot believe that I hadn't subscribed to your videos earlier. honestly it makes me feel not broken or alone when you are so open and helpful with content like this. thank you <3


<b>is currently having a panic attack</b> SHUT UP PHONE AAA- oh wait... oh ok... oh this is helping... oh looks like dodie did it again... she saved my life again... thank you dodie, ily

*is currently having a panic attack* SHUT UP PHONE AAA- oh wait... oh ok... oh this is helping... oh looks like dodie did it again... she saved my life again... thank you dodie, ily


another one that helps me with anxiety in general is focusing on the colours around me like actually soaking up how colourful everything is and if that doesnt help much i take it even further and focus on the shapes! its a tiny distraction but it definitely calms me down. i like to count too, it stops my overthinking


Its nice to hear someone you can relate to on regular basis, proves that we are all human and exactly the same. Love you<3 (i see no tea this time)


I taught myself to do some breathing exercises. Breathe in deeply for 5 seconds, hold it for about 7 seconds, breathe out slowly for about 8 seconds. Now, I've done it so much that I automatically start doing it when I panic. It helps me a lot, not sure how it'll help others.


no doubt it's a challenge to put out a video every single day, but i am so glad that you are doing it... your "see you tomorrow" at the end makes me smile such a warm smile-- also, i suffer from quite a few random panic attacks, and hearing someone talk about the same things that i experience exactly really helps me accept that they are real


I literally just had a panic attack while doing a drama performance and my teacher gave me a detention so hopefully this will help me avoid the bullshit school system. I just think the drama teacher hates me because she's hella homophobic and I'm hella gay 😂 x thanks dods

That's hecka messed up. Nothing you are being blamed for is your fault. Stay strong, schools are BS <3


you've literally been more helpful than any doctor, neurologist, or councillor I've ever had to see for my anxiety.<br>I once started crying whilst presenting an English paper because I was having such bad anxiety (what made it worse I had 2 ex's in my class and 1 of them was laughing)

you've literally been more helpful than any doctor, neurologist, or councillor I've ever had to see for my anxiety.
I once started crying whilst presenting an English paper because I was having such bad anxiety (what made it worse I had 2 ex's in my class and 1 of them was laughing)


OMG I have a relevant book recommendation that my mum gave me and my therapy team gave her and so many people I know have read it:<br>The book "reasons to stay alive" by Matt Haig is full of helpful tips on this. It's fantastically written and I've heard from a lot of people that they found it helpful. I personally really enjoyed reading it because, even though it doesn't refer specifically to my set of difficulties, it nevertheless offers a really articulate and incredibly eye-opening perspective on things :)

OMG I have a relevant book recommendation that my mum gave me and my therapy team gave her and so many people I know have read it:
The book "reasons to stay alive" by Matt Haig is full of helpful tips on this. It's fantastically written and I've heard from a lot of people that they found it helpful. I personally really enjoyed reading it because, even though it doesn't refer specifically to my set of difficulties, it nevertheless offers a really articulate and incredibly eye-opening perspective on things :)


"It's kindof hard to hyperventilate if your mouth is closed- ya?"

Thank you for the videos you make :) you are hands down my FAVORITE Youtuber


As someone with anxiety, depression and OCD. I get really bad anxiety attacks and panic attacks. Thanks for the advice Dodie 😁


Hey Dodie, I'm in college (university) and I don't really know what I want to do with my life yet, but I think what your manager, Josh, does is really interesting and would be a fun career for me and I was wondering if he could give some advice on how you get started and what he did? I don't even know what you major in so anything would help


Thank you so much for this. This will probably help me a lot because whenever i have a panic attack i start overthinking about the things i need to do to stop it and you said just a few easy things so that is very helpful


Thank you so much for this, it's very accurate for me and so helpful. I might try and watch it every time I'm panicking.


I always get panic attacks when going on a roller coaster cause I’m scared of those. I had one once when I was younger when I was about to go in the tower of terror. I am re watching this now because I have to ride a roller coaster today. I promised my friend. Your videos really help relax and calm me and you are so very entertaining to watch!


You're the only person who makes me feel like someone else might feel the same as me mentally 😢❤


i'm in a weird position with anxiety.

i was diagnosed with severe anxiety disorder when i was twelve, and they put me on meds, but turns out, they only worsened my other symptoms, such as depression, and anger issues.
so, i'm no longer on medication, since they said it would not work for me.
so i'm stuck.
like, i don't have any solution for it.
i literally just have to deal with it and figure it out myself.
so if i ever have a panic attack, i have to deal with it and figure out how to calm myself down.
if i have anxiety about something, i have to just deal with it.

but this video helped a lot. i'll try some stuff out and try not to panic, so thanks, dodie. (:

kaleioli if you ever feel helpless in terms of meds , (no pressure but like if you did want to take them again) I always remember that there's 1000s of anti depressants and anxiety drugs so chance is you're probably gonna have to take 3/4 duds before you find like /your/ meds xx don't give up on healing ;)<3


I suffer from panic attacks and the tips Dodie has given here are very much in line with what my therapist taught me, so defintely give it a try if you're looking for something good! Dodie, you're such a wonderful human being thanks for sharing this <3


Literally had my first panic attack like 2 hours ago so good timing!


I used to have panic attacks a lot when I was still in sixth form as i was under so much stress, it got to the point where i was having panic attack during lessons virtually everyday and even in life outside of sixth form everything made me so anxious. Now I'm at university i feel my mental health has improved majorly and i cant even remember the last time i had a panic attack.


im so glad you made this video. i have finals and no matter how hard i try when it comes to math i always find myself feeling powerless and suffocated  during the exam. i know i didnt do well and Im scared bc my teachers a bitch. this helped my anxiety alot x


When I have anxiety attacks breathing normally is something that's reaaaaaally hard for me, my body has a tendency to panic and start hyperventilating. The more it happens the more freaked out I get that I just won't be able to stop breathing and (like Dodie said) I get really light headed, which obviously makes it worse. Closing my mouth or covering it with my hands is really helpful in getting me on the path to calmness, so it's nice to know that other people do that too :)


These are actually legit tips, well done Dodie. They are presented in a relatable/informal way but are actually research/evidence based techniques that are often taught by Psychologists in mindfulness courses/therapy. Hearing them explained in a brief and helpful way from your perspective is reassuring, thanks! (Ps. Got your album, the other day, really like it 👍)


I've suffered from panic attacks for about 2 years now and every time I think they're getting better, they always take a turn for the worst. I usually get them when travelling or when I'm alone. I would love to know how anyone deals with driving when suffering from panic attacks or how not to worry so much when being alone. I loved my independence before but now I hate it, I'd love to be able to go to the shops on my own without worrying I'm going to die.


One of the very few things that helps me is counting down from 10 on my hands. Not in a fast way just a normal count down. It helps you breath normally and it can help relax your body. It doesn't work for everyone but for me it's one of the few things that does help.


I get them all the time, and they're horrible. Mine last between 10 and 40 minutes and they're the second worst thing in my life. I've had up to 8 in a single day. They usually have a reason, such as a few weeks ago I had to have vaccine injections (HPV in case anybody was wondering) and I have the BIGGEST fear of needles. I had about 4 panic attacks before I was even in the waiting room. I had a couple while it was being done, but lucky the woman doing it was very understanding and lovely, and reassured me that I was safe. When you said about how you should tell yourself that you're okay, the words you used literally almost made me cry. I've never had the control to be able to try and contain the panicky thoughts, but I know that I'm definitely going to remember to tell myself what you said here. "I am safe. I am okay. I will be okay."
 Thank you dodie. You truly are a lifesaver.
x

I get them all the time, and they're horrible. Mine last between 10 and 40 minutes and they're the second worst thing in my life. I've had up to 8 in a single day. They usually have a reason, such as a few weeks ago I had to have vaccine injections (HPV in case anybody was wondering) and I have the *BIGGEST* fear of needles. I had about 4 panic attacks before I was even in the waiting room. I had a couple while it was being done, but lucky the woman doing it was very understanding and lovely, and reassured me that I was safe. When you said about how you should tell yourself that you're okay, the words you used literally almost made me cry. I've never had the control to be able to try and contain the panicky thoughts, but I know that I'm definitely going to remember to tell myself what you said here. "I am safe. I am okay. I will be okay."
 Thank you dodie. You truly are a lifesaver.
x

Thank you so much for all of your lovely words, it really means a lot. Remember that you're all just as strong 💜

I have the exact same problem- I  have the worst problem but when I went for some reason the doctor found it humorous of my fear. My parents were apologising and he was just chuckling to himself which just made me feel worse. So just know you are not alone and you are safe- if you ever want to talk I am here as someone who understands what you are going through

Oh god your comment really struck home with me. I'm severely hemaphobic, can't stand needles, and just being in hospitals and doctor offices can trigger anxiety attacks. I completely believed that I would die if I went in for a blood draw a couple months ago. Like, I couldn't visualize myself existing and continuing on with my life after the draw. It sucks, because hardly anyone can relate to it, and it's a trigger you can't just avoid.


I had a panic attack on my to a school field on the bus and I wish I'd seen this video before I went because I think I'll use it the next time it creeps up on me. So thanks dodie ☺💕


A couple nights ago at about 2 a.m I was lying in my bed in the darkness and a load of horrible and dark thoughts came into my head. I sat up and started shaking and hyperventilating. I was scared and had to fight through it all on my own. Once my breathing calmed a little I figured it would be best to drink something and started drink a day old flat Pepsi cause its all I had in my room. It actually helped and I found out just recently I had a panic attack. So I'm watching this for the next time it happens. Thank you Dodie! I love you and your channel! You've helped me through so much💚


When you said about trying to make fun of your irrational feelings - it reminded me of the spell Riddikulus for Boggarts :3 also, from someone who also experiences panic attacks every now and then - I agree with your point about letting it wash over you. When I obsess over the panicky thoughts and feelings and try my best to suppress them it just makes me more panicky. If you just embrace it, it's like you're accepting them and telling your body that you can handle them.


also, listening to your stuff helps, apparently :) at least my friend says 'secret for  the mad' and the house thingy you did a while ago are somewhat of a prevention technique for her, so thanks a ton dodie :*


I've always been very unclear on the difference between panic attacks and anxiety attacks... Anyone got any thoughts on the distinction?


I used to panic a lot before I moved in with my best friend. I'm 14 and my family is an absolute wreck so I decided to move in with my bestie and her family. When I lived with my family I used to be in constant fear of conflict. The yelling would become too much and I would just panic and pass the hell out. Holy shit, it was stressful. Thanks for the tips Dodie!!!


I feel like there's a chance I had some kind of very mild anxiety when I was much younger, I used to freak out if I couldn't control what was happening to me like you said but it meant I avoided all rollercoasters and rides and slides that were to fast so I couldn't stop myself in the middle of sliding down and just hop off. And if I ever thought there was a chance I could get hurt at all doing anything (sports were a big one, stuff like that) I would avoid it completely and panic if I had to do it, I might have just been a worrier though


Very much enjoying mental health psa's with doddleoddle. Actually pretty helpful for me at least, looking forward to more. (or even just stuff like your bedtime routine cuz that was super relaxing and what I need last night after 11 hours of panic-working)


One thing that helps work for me is taking advantage of the adrenaline when I can't get it to go down by taking the negative energy and making it positive. Example, if I'm anxious about a plain ride, I'd tell myself I'm just excited to get to the destination, or I'm excited for the trip. Or if I'm getting anxious in a loud and crowded place, I try to tell myself I'm just buzzed from being out and doing things. Obviously it doesn't work to switch how you feel in every situation but by taking the negative energy and replacing it or accepting it as something that's okay and that it won't hurt can balance it out. By seeing stress as a good thing, it can actually make it healthier. Helps for me while it may not make it go away, the positive adrenaline actually makes me feel happier instead of scared or anxious.


Thank you so much Dodie this helps a lot. You make such good videos that have so much meaning and thought.


This helped so much! I have really bad emetophobia and panic disorder and I find it really hard to calm down but you really helped ❤👏🙃


It does actually help me to say ' it won't last forever' when I'm having a panic attack or in any uncomfortable situation for that matter


Honestly, this advice doesn't only apply to panicing specifically. You could just use it to relax in general, which I think is amazing. Thank you Dodie!


you have no idea how much i needed this right now. I’m also sooo glad i’m not the only one that feels worse when i focus on my breathing


A lot of these tips actually sound like things my therapist says to me. Things like noticing feelings/thoughts/breathing but not obsessing over them, or being aware of your surroundings (I usually use the 5 senses mindfulness, find one thing in your environment for each of your 5 senses). These are great tips!


My favourite grounding activity when I'm panicking is to count items of each colour in the room in order. How many red things can I see? How many orange? etc.
Another is to ground yourself in your body by focusing on the senses. What can I see? What can I feel? What can I hear?
Lastly, recite something you know. If you are religious, a prayer or scripture is often comforting. Personally, I often do multiplication tables.


I relate to this so much ❤ thank you for making this video, love you ❤


These are all actually good tips! Next time my social anxiety is pushing me towards panic, I will try to remember these and calm down, instead of the typical 'freak the eff out and end up panicking, but trying desperately not to let anyone see me panic because they will judge me (i think) mess'


I had two exams back to back and I wasn't allowed to do it out of this massive sports hall but this helped a lot💕💕💕


I have been watching your videos a lot lately. I rewatch a lot of them because they make me feel better when im done because I can relate to a lot of what you talk about so I dont feel so alone. I rewatch your insecurities video more than others. What I want to say is that you are beautiful Dodie. So beautiful.


I had the exact same experience!! I had to get teeth removed during 5 different dentist appointments, with a total of ~10 teeth removed when i was younger and now when ever i have to get my mouth numbed or go to the dentist i have a panic attack cause me+teeth stuff now=panic.


This actually helped me today. I came home from school overwhelmed (I got a bad-ish grade on something) and I started to panic and freak out a little. This helped me breath (even though I had to breath out of my mouth because my nose was stuffed from crying and hyperventilating) and calm down enough to where I could function until my Mom came home and she helped me fully out of it. Thanks :3


So far February as been a not so good month- health wise (physically and mentally) but watching your videos make me feel so calm and at peace


Loving vedif so far Dodie :) And I love these tips. I always find the "54321" method great for grounding me, personally.
I find 5 things I can see, and I really look at them (how big are they? what colour are they? are they living?).
I find 4 things I can touch, and I reach out and touch them (maybe my arm or the seat or the walls; really feeling the texture under my fingers).
I find 3 things I can hear, and I try to isolate them (how loud? what is making it? how far away is it?).
I think of 2 things I like the smell of, and I try and imagine the smell in my mind (vanilla, old perfume, a cup of coffee, the smell of rain or books etc are usually vivid for me).
And finally, I take 1 deep breath, and then just do as Dodie says and be aware of my breath and how my body is moving with it. Usually, my panic has at least eased, but when I can catch my thoughts early enough, it really helps to calm me down.
x

The Artist Formerly Known As QuirkyGirl12345


i suffer from severe emetapohobia (fear of vomiting) so i have a lot of panic attacks and suffer panic disorder so these tips were found very helpful thank you dodge <3


i find letting it happen works the best for me. it sounds weird, but trying to fight it off makes it worse- just accepting that it's happening and will be over soon really helps me


I literally just went home from school bc I was having a panic attack then I see this video.....I LOVE YOU SO MUCH DODIE


i watch this when i'm anxious and have it bookmarked and downloaded just for when i need it. thank you dodie(:


i had my first panic attack when i was in school and period one i realised that i had homework due in period two and i hadn't done it and i started shaking and crying and it was awful and i couldn't breathe and then my teacher went "are you okay?" and i was like "NOOOOO" so she sent me home and i did the homework, that was great.


love you, so much. thanks so much for everything that you do, dodie 🌹