I use a massager on my legs. An automatic one I lay my leg on. My stuff usually picks up at night so i use it at night daily and have noticed it has helped cut back symptoms. It is not evidence based but works for me and worth a shot.
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Sometimes I wake up from a dream and I'm having a panic attack! It's gotten a lot worse since 2016):
May I suggest therapy, if you can do it. A LMFT not a psychiatrist. Depending on the theory the therapist uses they will teach you things like this and more on top of working through trauma or issues that may be affecting you. It doesn't work 4 every1 but it did for me.
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I went when I first started getting but for me it sadly didn't help.
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