Panic Attacks

1. Now don't laugh at this because it will sound odd but it is scientifically proven: Place your face into cold water for at least 15-30 seconds. The shock of the water actually activates an evolutionary response that we have too being submerged. Your breathing slows, your heart rate slows and your body goes into a more relaxed state. It's called the Mammalian Diving Response. Read up on it if you like it really works!

2. Play the "Candy Alphabet" Game. Start with the letter A and begin listing out all the candy that you can think of that starts with this letter, then move on to B and C, etc...It is a great distraction and it's proven that if you can redirect your thoughts you can lessen the impact of how severe the attack will be.

3. Focus on your breath. Deep breath in for 4, deep breath out for 4. Be deliberate in your breathing, noticing how it feels as it goes throughout your body. Having a rock or stuffed animal or some sort of object in your hand to hold while you do this can help center you.

4. Take a walk. It can seem counterproductive when you are feeling panicky but again the distraction and the movement can help redirect your energy and focus. Look up at the sky see if you can spot any birds. Look down at the ground, list out the flowers or insects you see. Refocus your thoughts on your surroundings. If it is warm enough, take off your shoes and notice the grass on your feet. It is another proven fact that feeling the Earth beneath your toes can have a grounding effect and can help you focus on something other than your worry.

5. Finally, REACH OUT TO SOMEONE. If you are in the middle of an attack or starting to feel completely panicked, use your support system. Don't suffer through it alone.

Anytime I have disassociated or ended up in the ER it has been during the times when I've tried to handle everything by myself and the fear and worry took over before I could ask for help.

These are just 5 things you can do but each one helps. A panic attack is your mind's way of trying to sort through overwhelming feelings and sometimes when there is too much coming at you, your brain doesn't know how to process it and it comes out as extreme fear.

If you start to notice your body and your responses, if you become aware of the signals, like tightness in your chest, a feeling of fight or flight, breathing faster and more shallow, a "knot" in your belly, you can try some of the things I've listed above before it gets bad and you're stuck waiting it out.

The symptoms I've listed above can also be indicators of a potential medical issue so you really need to pay attention and if it doesn't go away then it's a good idea to get seen.

I am going to stress this again and again and again with every post I make. IT IS OK TO SEEK HELP! If you are dealing with panic attacks or having anxiety that is long-term, you don't have to do it alone. Talk to people you trust to build a support system, seek out the help of a professional.

Some conditions require the intervention of medication to help rebalance a chemical imbalance in the brain. That is perfectly ok. Some people will deal with this once in their lifetime and never again for others it will be more routine.

The point is, that A. They do eventually stop and B. You can manage these more effectively with the right tools.

So that is today's set of tips for Mental Health Awareness Month. As always thank you for reading and share these with someone you think might benefit from them.

I'm going to do my best to post a video/article each day this month to do my part in raising awareness and advocating for others to get treatment or help when they need it.

Hope you have a great one folks.

Namaste,

B

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