I hope that everyone is keeping themselves well. Now the lockdown seems to be easing, I hope that some of you are able to get out more to socialise, or just do slightly more normal things!
I want to touch on panic attacks this month, as I expect there are many of us that suffer with panic attacks and there are some very helpful things we can do that may help the symptoms or even relieve them completely. If you have ever experienced an anxiety or panic attack, you will know how frightening and panicky it can feel and how much it can affect everyday life.
what is a panic attack?
According to mental health charity, Mind, panic attacks are a type of fear response and during a panic attack, physical symptoms can build up very quickly. These can include:
a pounding or racing heartbeat
feeling faint, dizzy or light-headed
feeling very hot or very cold
sweating, trembling or shaking
nausea (feeling sick)
pain in your chest or abdomen
struggling to breathe or feeling like you're choking
feeling like your legs are shaky or are turning to jelly
feeling disconnected from your mind, body or surroundings (these are types of dissociation – see our pages on dissociative disorders for more information).
During a panic attack you might feel very afraid that you're:
going to faint
having a heart attack
going to die.
Source: Mind website
what can help?
If you do suffer, try some or all of the following.
Here are some ways that could help a panic/anxiety attack:
Breath deeply in through your nose and out through your mouth.
Slowly look around you and find.....
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell (perhaps 2 smells you like)
1 emotion you feel
The above method is called grounding, it can prove to be very helpful when you feel that you have lost control of all surroundings and gone too far into negative or fearful thoughts.
Take care everyone,
This content is general information only, not advice. If you or someone you know is struggling with a mental health issue, please contact a mental health professional or contact the Samaritans.