Tips n Tricks for Panic Attacks
What is a Panic Attack? A panic attack is a sudden rush of intense fear or discomfort, which reaches a peak within 10 minutes.
I remember the first time I was having a panic attack in a school bathroom stall and I had no clue what the hell to do. I didn’t learn much about mental health and especially not that.
I was struggling to breathe, I was sweaty, panicking, and having hot flashes.
The idea of thinking of breathing made me panic more which caused me to be in the bathroom longer, I would go to class and my teacher would ask me why I took so long and It would be a whole cycle on a daily basis.
I had no clue what to do, I just felt useless and really confused as to why I was having this and I couldn't “see” anyone else struggling.
See, the reason no one talks about this is that we are physically always seeing something wrong; the number of times I’ve had silent panic attacks is more than the fingers on my hand.
Don’t worry I am not going to tell you to “relax". If relaxing was the way to solve panic attacks I would have tried that a long time ago.
Here are just some things that have helped me:
- If you have headphones, block out any other noise and listen to your music (music can
lower stress and helps with having a distraction when in a panic attack) https://www.lifehack.org/317747/scientists-find-15-amazing-benefits-listening-music
Make a stress ball or find something to squeeze on
Lavender oil is my best friend, rub some on your forearms and breathe it in (one fragrant compound present in lavender can lessen anxiety by stimulating the nose to pass signals to the brain) https://www.medicalnewstoday.com/articles/323422
Put some lip balm on, I know it sounds weird but it distracts you
Eat something with magnesium like almonds and avocados, it has been proven to help
with anxiety symptoms https://www.psycom.net/foods-that-help-with-anxiety-and-stress/
Repeat a phrase continuously in your head
Close your eyes and practice mindfulness: what are 3 things I hear? 3 things I see? 3 things I feel?
Confidence builder; visualize your “ideal self”, “It’s just my anxiety; I can deal with it; it’s not going to stop me from doing well.”, and what makes you proud of yourself? These are some ideas to start building your confidence https://anxietycanada.com/wp-content/uploads/2019/08/Test-Anxiety-Visualization.pdf?_ ga=2.144145845.1474189999.1593797657-1906668458.1589164424
Write down what you are feeling
I hope this helps, Christine