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How to deal with a panic attack during a pandemic

August 24, 2020 in Lifestyle, Mental Health and Wellness
panic attack infographic

What is a panic attack?

Panic attacks suck with a capital S. There’s nothing quite like being happy and then all of a sudden feeling anxious for no reason. Never experienced a panic attack before? You’re definitely lucky! And although everyone experiences it a little differently, it goes a little something like this. Your pulse increases, your palms sweat, your thoughts race and you’re certain you’re going to die.

Panic attacks can strike at any moment or have discernible triggers. I remember my first one and I was very sure that I was going to die. I remember my chest hurting so bad that I really thought I was having a heart attack. And interestingly enough, many of the symptoms of panic attacks mimic the symptoms of heart attacks. Many people are admitted to the ER’s yearly because of panic attacks.

So now that we’ve defined them I’m going to share a couple of tools for managing them. Some are immediate relief solutions while others are a daily practice. Without further ado, when you feel a panic attack coming on, try these things

Tips to Manage a Panic Attack

Square breathing

Square breathing is a technique often practiced during Yin Yoga. Square breathing involves inhaling your breath for 4, holding for 4, exhaling for 4, and holding for 4. Repeat until you feel steady and your heart rate has returned to normal.

Sing a song out loud or in your head

By having to recite lyrics, you are stopping the train of thought that is causing your panic to increase. Also, music has a calming effect. Did you know that every time you listen to a song and get goosebumps, that’s your body releasing the feel-good neurotransmitter Dopamine?

Meditate Daily

I cannot stress the importance of meditation enough. I have talked about it before but I love Headspace, a guided meditation app. The anxiety meditation practice particularly teaches you not to get rid of anxiety but to change the relationship you have with it helping you go from avoidance to acceptance.

Seek professional help

if your panic attacks are frequent and debilitating please seek professional help from a mental health provider.

These are just a few of the many different techniques on how to manage a panic attack. Next time you start feeling freaked, take a breath, and try some of these techniques. Which ones have you tried or will you try? Let me know in the comments!

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    October 27, 2020 at 12:07 pm

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Recovering people pleasers and people who need to Recovering people pleasers and people who need to set boundaries better listen up 🗣

We need to value ourselves more and make sure that relationships we build are healthy for us too! 

The level of support, commitment, and effort you pour into someone should be reciprocal to what they pour into you. If it’s not you deserve to take your energy back and either re-prioritize it in other relationships or use the opportunity to ask for what you need. 

Share this with someone who needs to hear this message and remind yourself that your value and worth is not tied up in how much someone else likes you, it’s how much you like yourself. 
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It be like that sometimes 🥰 Dissociation is t It be like that sometimes 🥰 

Dissociation is this removal of yourself from yourself or an out-of-body experience. You may experience feeling unreal or that the world is unreal. Emotional detachment and numbness is also a characteristic of dissociation. This is actually a coping mechanism that is used to protect you from having to process something that your brain perceives as very stressful. Dissociation is also common if you have experienced trauma, or have mood disorders like Bipolar and Depression. Dissociation can be scary but it is typically temporary. 

Have you ever experienced this?
Time flies when you’re having endless panic atta Time flies when you’re having endless panic attacks 🙃🥰
You may have done all the coping techniques and gu You may have done all the coping techniques and guess what?! You’re still having a bad mental health day. 😩 And that’s okay! I’m gonna help you through it with these tips 

✨ Be kind to yourself! Feeling bad about feeling bad just reinforces the bad feelings. Tell yourself it’s okay that you’re struggling today 

✨Take the day to do things that help you feel better. Maybe you need to binge watch Great British Bake Off in an electric blanket all day while munching on snacks (that’s what I’d do) 

✨Sit with the discomfort. I’ve found that anxiety is like a finger trap. The harder you try to avoid and pull away, the more sucked in you become. Allow the feelings to be there. Don’t push them away. Remind yourself that this is temporary. I know it’s easier said than done. 

How do you handle a hard mental health day?
Sometimes it’s just a simple silly little outfit Sometimes it’s just a simple silly little outfit and a good makeup and hair day that can make you feel like a million bucks!
you have a problem with over sharing when you’re you have a problem with over sharing when you’re uncomfortable?! 

It’s actually a very common experience for people with ADHD. People with ADHD struggle with impulse control and under stimulation so they may move quickly but intentionally from small talk to embarrassing stories or trauma dumping. 

I often find I say things to be the funny or “unhinged” when in reality it’s actually a form of masking so I can make sure if people aren’t laughing with me at least they’re laughing at me. 

If you struggle with oversharing try following the natural flow of the conversation. For instance, if someone is asking you about the weather maybe don’t diatribe into that time you ended up falling down and flashing people in Vegas. *(*not based on true events)

Are you a chronic oversharer?
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