How to conquer an Anxiety attack
Anxiety was born in the very same moment as mankind. And since we will never be able to master it, we will have to learn to live with it— just as we have learned to live with storms.
Paulo Coelho
I’ve always tried to be honest when writing about my personal life, especially when it comes to mental health, subsequently I’ve had many of you contact me with messages of support and advice over the years, all of which is always well received and appreciated!
With Covid hospital admissions on the increase again here in the UK, we’re far from out of the pandemic just yet however, we’re learning to live with it and things are pretty much back to normal again now. Prior to the pandemic, I occasionally suffered from panic or anxiety attacks, during the pandemic, the attacks became more frequent and more intense – I know through conversations with family and friends I’m not the only one! They’ve become less frequent again now and I seem to be able to manage them much more effectively, here’s what I’ve learned;
What is a Panic or Anxiety attack?
A panic attack is a feeling of sudden and intense anxiety.
Panic attacks can also have physical symptoms, including shaking, feeling disorientated, nausea, rapid, irregular heartbeats, dry mouth, breathlessness, sweating and dizziness.
The symptoms of a panic attack are not dangerous, but can be very frightening.
They can make you feel as though you are having a heart attack, or that you are going to collapse or even die.
Most panic attacks last somewhere from five minutes to half an hour.
How to handle a panic attack
Professor Paul Salkovskis, Professor of Clinical Psychology and Applied Science at the University of Bath UK, says it's important not to let your fear of panic attacks control you.
"Panic attacks always pass and the symptoms are not a sign of anything harmful happening," he says. "Tell yourself that the symptoms you're experiencing are caused by anxiety."
He says don't look for distractions. "Ride out the attack. Try to keep doing things. If possible, it's important to try to remain in the situation until the anxiety has subsided."
"Confront your fear. If you don't run away from it, you're giving yourself a chance to discover that nothing's going to happen."
As the anxiety begins to pass, start to focus on your surroundings and continue to do what you were doing before.
"If you’re having a short, sudden panic attack, it can be helpful to have someone with you, reassuring you that it will pass and the symptoms are nothing to worry about," says Professor Salkovskis.
Breathing exercise for panic attacks
If you’re breathing quickly during a panic attack, doing a breathing exercise can ease your other symptoms. Try this:
Breathe in as slowly, deeply and gently as you can, through your nose
Breathe out slowly, deeply and gently through your mouth
Some people find it helpful to count steadily from one to five on each in-breath and each out-breath
Close your eyes and focus on your breathing
You should start to feel better in a few minutes. You may feel tired afterwards.
Visit the No Panic website for another breathing exercise to calm panic
Ways to prevent panic attacks
"You need to try to work out what particular stress you might be under that could make your symptoms worse," says Professor Salkovskis. "It's important not to restrict your movements and daily activities."
Doing breathing exercises every day will help to prevent panic attacks and relieve them when they are happening
Regular exercise, especially aerobic exercise, will help you to manage stress levels, release tension, improve your mood and boost confidence
Eat regular meals to stabilise your blood sugar levels
Avoid caffeine, alcohol and smoking – these can make panic attacks worse. Panic support groups have useful advice about how you can effectively manage your attacks. Knowing that other people are experiencing the same feelings can be reassuring. Your GP can put you in touch with groups in your area
Cognitive behavioural therapy (CBT) can identify and change the negative thought patterns that are feeding your panic attacks – I can personally recommend Headspace in this regard.
Is it panic disorder?
If you feel constantly stressed and anxious, particularly about when your next panic attack may be, you may have panic disorder.
People with panic disorder may avoid situations that might cause a panic attack. They may also fear and avoid public spaces (agoraphobia).
"There's no quick fix, but if your attacks are happening time after time, seek medical help", says Professor Salkovskis.
(Written with information supported by NHS Scotland)
What’s on this week?
Head & Eyes – LeLUTKA EvoX AVALON 3.0
Hair – DOUX - Morning Hairstyle [XS/ Small bun]
Face Skin – DeeTaleZ Skin *Amanda* for LELEVOX /nobrows/ Velour-CHANTI
Nails – . PUKI . My Deluxe Round Nails . Maitreya
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Bodysuit – United Colors_Bodysuit_Butterflies_pink_Maitreya @ this round of Kustom9
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