Dealing with panic attacks
Not everyone with anxiety suffers panic attacks, and you don't have to suffer from a mental health condition to suffer a panic attack. They are very scary experiences. For those who don't know what a panic attack is, a friend of mine wrote a brilliant blog post on panic attacks, please check it out!
http://myanxietydiaries.weebly.com/blog/panic-attacks
Here are my top tips for dealing with panic attacks:
1. Try to breathe through it using breathing techniques- we all know panic attacks usually cause people to hyperventilate. This can make you feel worse as you then panic that you cannot breathe, prolonging the panic attack. A simple breathing technique I learnt was the 7/11 technique. You breathe in for a count of 7 and breathe out for a count of 11. Continue this for a few moments and you should find some relief.
2. Listen to music- I usually listen to music during or just after a panic attack. The music is something else for me to listen to other than the thoughts causing me to panic. I listen to a whole variety of music but find something quick beat and cheerful normally helps when coming down from a panic attack. I keep meaning to create a playlist of songs that I find helpful, hopefully I will be able to do that soon.
3. People watch- I'm not afraid to say it, I'm nosey. I literally watch everyone everywhere (though most of the time I am worrying that they are judging me). I sometimes find watching other people is a big relief for me. They may be doing something funny like telling jokes or mucking around with their friends or family.
4. Watch a good comedy- I love comedy TV shows, my particular favourites are Mrs Brown's Boys, The Big Bang Theory and Friends. Watching something that makes me laugh during or just after a panic attack is a way of bringing myself down (and really can you have too much comedy in your life?)
http://myanxietydiaries.weebly.com/blog/panic-attacks
Here are my top tips for dealing with panic attacks:
1. Try to breathe through it using breathing techniques- we all know panic attacks usually cause people to hyperventilate. This can make you feel worse as you then panic that you cannot breathe, prolonging the panic attack. A simple breathing technique I learnt was the 7/11 technique. You breathe in for a count of 7 and breathe out for a count of 11. Continue this for a few moments and you should find some relief.
2. Listen to music- I usually listen to music during or just after a panic attack. The music is something else for me to listen to other than the thoughts causing me to panic. I listen to a whole variety of music but find something quick beat and cheerful normally helps when coming down from a panic attack. I keep meaning to create a playlist of songs that I find helpful, hopefully I will be able to do that soon.
3. People watch- I'm not afraid to say it, I'm nosey. I literally watch everyone everywhere (though most of the time I am worrying that they are judging me). I sometimes find watching other people is a big relief for me. They may be doing something funny like telling jokes or mucking around with their friends or family.
4. Watch a good comedy- I love comedy TV shows, my particular favourites are Mrs Brown's Boys, The Big Bang Theory and Friends. Watching something that makes me laugh during or just after a panic attack is a way of bringing myself down (and really can you have too much comedy in your life?)