Anxiety and Panic Attacks. Too quickly.

No Matter how well you are doing with managing your anxiety or mental health, sometimes, a panic attack is unavoidable, so what do you do when you’re having one? First, it’s important to recognize that you are having a PANIC ATTACK. Many symptoms of a panic attack can be similar to a heart attack. “Panic attacks and heart attacks can both include: intense chest pain sweating tingling shortness of breath nausea Knowing what YOUR personal symptoms are during a panic attack is helpful. For me, the first symptom is heightened senses. Noises are too loud, being touched makes me more on edge and things like that. Once you’ve established that it is indeed a panic attack and not something more serious that would require you to go to the emergency room: Pay attention to your breath. Try to keep your breathing even. Inhale for 3, exhale for 3, inhale for 3, exhale for 3 (or whatever number works for you). Besides reducing what happens during your attack, focused breathing can help your muscles relax and your mind to calm down, therefore making your panic attack go away. Not a guarantee but it’s a possibility. Be sure you are somewhere safe and with someone safe. If you’re driving, pull over. If you’re at home, go find your partner or friend and tell them what’s going on. Acknowledge and accept your anxiety “I’m having a panic attack. I don’t like it. But I’m safe, I’m not going to die.” Write up a mantra or things you can say to yourself during an attack to help calm down and reduce your stress. If you have a prescription for a Benzodiazepines, go ahead and take one. I held on to a lot of guilt about even having a prescription for Xanax for too long. It’s okay to need a little help sometimes, that’s why you have them. Write down your thoughts and emotions AFTER. Once your panic attack has subsided, it’s useful to either journal or talk to your safe person about what happened. Sometimes, there’s no foreseeable reason for the attack and that’s okay, but often if you look a little close you can pinpoint what happened. Schedule an appointment with your therapist or mentor. If you are still experiencing panic attacks, you should be in some sort of talk therapy (in my opinion anyways). We can’t know all the answers and even if we do, it’s so helpful to just have a safe space to talk with no judgement. When it’s over, go easy on yourself for the rest of the day (or a few days) After panic attacks, you probably feel really raw and vulnerable, right? I know I do. So I tend to allow myself time and space. Even if I had plans to get a lot of work done, I give myself permission to rest in bed or play with my son and husband instead. The above tips can help you during a panic attack to calm down but depending on your situation, there are things you can be doing on a daily basis to lessen the likely-hood of panic attacks as well. During a panic attack, it will help you a lot changing the way you breathe. Gently and slowly inhale a normal amount of air through your nose, filling only your lower lungs. Exhale easily. Continue this gentle breathing pattern with a relaxed attitude, concentrating on filling only the lower lungs. Recognize that you are having a panic attack- In this way, you can remind yourself that this is temporary and it will pass, and you are ok. Change your body- Identify and relax the parts of the body that get tense during a panic attack. Relax your fists, your face muscles, and don’t hold your breath. Walk with confidence, stand up straight and put your shoulders back. Exercise- Exercise has some of the same effects as some anxiety medications. Exercise releases endorphin's in your brain, which is your body's natural painkillers. They're technically released to prevent exercise from causing pain, but they also play a role in regulating mood and relaxing the mind. Change your diet- Studies have shown that some foods make us feel calmer while other foods can act as stimulants — at least temporarily. Consume tryptophan foods Food rich in B-complex vitamins- Studies have shown that a relationship between B vitamins and mood. Whole Wheat Bread-Food rich in carbohydrates increase serotonin production. Protein foods- Protein helps stimulate the production of the brain chemicals norepinephrine and dopamine. Consume foods that contain Magnesium or take magnesium supplements. Avoid foods that contain caffeine. Consult with a psychologist- Last but, perhaps the most important one. A good licensed psychologist may help you overcome anxiety and panic attacks. I don’t know where you live, but I am sure that you can find one in your city. Don't fall for scams that promise you quick cures for anxiety, panic attacks or phobias. You should take medication for anxiety only if your psychologist prescribes it for you.