Do you struggle with panic attacks?

Here are some tips to help you out!!

image from FreePik

***DISCLAIMER: I am not a mental health or medical professional. All tips are based on my own experiences and what I know has worked for me or people that I am close to***

Tip 1: Sensory Input

When you're realizing that a panic attack is building, the best course of action is to try to regulate your nervous system. This is a good time to utilize sensory tools that you have available to you (Please note: this does not mean, imply, or condone harmful behaviors, if you feel like you are going to or plan on harming yourself or others in anyway, please call your regional emergency number or contact a mental health professional). If you have access to ice, hold some if it in your hands or mouth. It may seem difficult since typically holding something that cold is uncomfortable, but it will make your body focus on this sensation, rather than the panic. This same goal can be achieved with running your hands under cold water and splashing some on your face! As long as there is some sort of sensory input that makes your body redirect it's attention (eg. ice packs, ice cubes, cold water, cold glass, holding something from the fridge, etc.). 

Tip 2: Distraction

Attempt to distract your brain. Now I know this is very difficult during a thought spiral, but a big part of this is attempting to control where your brain is directing attention. A common way to do this is the 54321 method. Look around where you are. Take in the details of what is around you and what you are physically experiencing. Locate 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things that you smell, and 1 thing that you taste (please don't lick something or put anything in your mouth that isn't safe). Do this slowly and deliberately! Really try to take in what is around you. If it helps, write these things down in your notes or text them to a friend! If you're with someone else or on the phone, tell them your findings! 

Tip 3: Breathing

I know this is a very cliche method, but there is a good reason for that. Typically during panic attacks your breathing becomes very rapid and shallow. Not enough oxygen is making it's way through your system, so your capacities are going to be limited. Rather then trying to slow this breathing on your own, there are various ways you can regulate your breath! Here are a couple examples that I have used in the past:

Box Breathing: In 4, hold 4, out 4, hold 4, repeat.

image from ebbony&lune

This method of breathing makes you count as you go along. If 4 is too long or short for your capacity, then change the numbers to make it easier on yourself! 

5 Finger Breathing (or any number of fingers): Trace your fingers with your other hand. Move slowly and inhale as you go up one finger, hold at the top, and exhale as you go down the other side. 
image from Byju's Blog
This method allows for that physical sensation of tracing your hand, while focusing on moving slowly and deliberately to trace your breath. 

These concepts (box + five finger breathing) can be applied to any sort of shape or space. You can do breathing in a star shape, holding at each point and inhaling/exhaling respectively at each side for example. 

Tip 4: Movement

A lot of times when I am experiencing a panic attack, my anxiety manifests most in my arms and then my legs. Something that I have found incredibly helpful is moving them around to try and "disperse" the energy. Shake your arms, stomp your feet, jump up and down, whatever you feel works for you. Obviously be mindful of where you are and try not to let your movements get in the way of other people's safety. If you are around someone who is sensitive to abrupt or "aggressive" movements be sure to tell them (if you can) that these are not acts of violence or aggression, but simply you attempting to dispel that anxious energy in your body. 

These methods are ones that I have used in my own life and found that others have benefited as well. If you are experience panic attacks regularly, it is wise to seek mental health support from a professional, such as your doctor or therapist. Remember that it is okay to have struggles with mental health and you are not a burden to those around you. Be mindful as best you can and allow yourself the space to struggle! It is okay. I know it seems hard to get through these moments and we often forget the resources we have available, but I promise you that it will pass and we can get to the next moment. Be sure to drink water and be kind to yourself. Laugh at the little things in life and remember that you've made it this far. Look back at all you've accomplished, even the things that seem so insignificant and trivial. You are strong and beautiful no matter what. You've got this. <3

If you have any more tips that have worked for you, requests for other content, or anything else you'd want to share, comment down below! Follow me for a variety of nonsense relating to fashion, gaming, and my random opinions and thoughts! Don't forget to laugh and have a beautiful day!