5 Ways to Beat a Panic Attack!

Saturday, 29 August 2015

I have anxiety issues, and so I sometimes suffer from panic attacks. When I had my first one it did come as quite a shock to me, I was caught off guard and was really scared and worried. But I guess I could say that over the years, I have learnt to control them quite well! Anyone who suffers from panic attacks will almost always tell you three things: they're scary, very sudden and quite frankly a little bit shit! It can happen to you anywhere and at any time without any word of a warning. You could be sitting down, innocently watching TV when suddenly you start to feel your heart rate quickening, your chest tightening and an increasing struggle to breathe. I hate them, I really hate them, and sometimes they just can't be controlled. However sometimes I find that if I make certain adjustments and actions, I can stop a panic attack from coming on and becoming full blown, putting me back in control and not the panic attack. So here's 5 ways to kick that panic attack in the butt and get the control back from them!...
Disclaimer: These tips are just some suggestions. I have found that they have worked for me and decided to share them with you guys for you to try in the hope that it may help you too. However I am not in any way medically or psychologically (hopefully soon - but not yet) trained in the treatment of panic attacks and have just provided these tips as suggestion.
1. Stay calm - I know that the first thing you're going to want to do when faced with a panic attack is to panic! But you have to try your utmost hardest to keep calm. Whenever I feel a panic attack coming on, I always whisper to myself "The panic attack does NOT control you, YOU control the panic attack!" It's a mantra, and when I repeat it to myself and start to believe it, I actually start to feel calmer and I make sure I stay that way!

2. Take deep breaths - Now this is probably the one that people will at one point or another ALWAYS tell you to do during an attack, and it's usually one of the WORST things to say to someone as they are usually trying so hard already to normalize their breathing! But breathing in and out really helps to normalise your breathing. The trick is to take deep breaths, but to not make it your focus or draw attention to it. So breathe in and out while checking your phone and trust me you'll feel lots better!

3. Have a Safe Place - This is always such a good thing to have in any situation not just for panic attacks. Now a safe place can be an actual physical place or like mine an emotional/mental safe place. For me my safe place is a deserted island, with a crystal blue ocean, soft white sand and blue skies and all I hear when I'm there is the calming sound of the ocean ebbing back and forth. I have had this place for about 4 years now and it is where I go when I'm feeling nervous in exams or anxious on trains and I usually (not always) calm right back down. 
4. Listen to some music - I don't know about you guys, but there is just something so amazing about music's ability to completely understand whatever feelings you may be going through and kind of be there for you in song. Sometimes I can feel too anxious to even bother listening to music, but at times I find that it can be so soothing and help to feel a lot more calm and at ease.

5. Stay positive  - There will be times when a panic attack just can't and won't be controlled and it will become full blown. The best things to do when this happens is to try to remain positive and think of the end result. It's so very easy to think that something more serious is happening to you when you suffer from an anxiety attack, especially if you're suffering from one for the first time. But the important thing to remember is that it won't last forever and as ridiculous as it may sound you won't die or have a heart attack, the panic will pass and your breathing will return to normal, just keep positive!

So panic attacks can be really nasty things to deal with, especially if you've never had one before. Even now after 2 years of suffering from these attacks, it still comes as a shock when they do come on and they still scare the living daylights out of me. But over the years I have found that these tips have helped me so much in learning to live with them and showing them who the REAL boss is! HA! Thank you guys for reading and I hope you enjoyed my tips!


Do you suffer from panic attacks? What do you do to deal with your panic attacks?


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22 comments:

  1. This was such a helpful post! I suffer from pretty bad anxiety as well but my panic attacks aren't as severe. I just get a really annoying and sometimes scary feeling of not being able to breathe and this will not last for a couple of hours but for a few days. I've actually just overcome a bout of this that lasted almost 2 weeks. Its really hard not to think something is actually seriously wrong with you when you're dealing with it which just makes the panic even worse! I'll definitely be following your advice though, especially finding a safe place!

    Renee | Lose The Road

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    1. YES! I know what you mean, mine can be like that aswell sometimes, it's really such a horrible feeling! Aww no that sucks, hope you're feeling ok now though! Aww awesome, I hope it helps you, I love my safe place! :)

      Heather Xx

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  2. I think this is a pretty good guide! Pretty much sums up what I learnt in med school about panic attacks. I've only had one once when I was unwell and it was a terrible feeling. I remember I was on my own and I just about was able to call my friend to tell her I thought I was dying! Eek.

    Saskia / girlinbrogues.com

    Saskia / girlinbrogues.com

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    1. Thank you! Ohh no, that sounds horrid! When it's your first one it literally does feel like something is really wrong with you, they're horrible really! So glad you liked the post lovely and thank you for commenting! :)

      Heather Xx

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  3. Really, really great tips. Whilst I don't suffer from panic attacks I know people who do and I think it's so important to have people who know how to react and help you!

    http://www.abigailalicex.com

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    1. Thank you abigail! Ahh yes very good tip! You're so right, it's so so important as it helped them to deal with it better! :)

      Heather Xx

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  4. These are some great tips for anyone going through a really stressful moment.

    Rae | Love from Berlin

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    1. Thank you, I'm glad you find them useful! :D

      Heather Xx

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  5. Heather this is such a fab, useful post. Really simple but effective tips that need to be shared!

    Elle
    www.theellenextdoor.com
    xx

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    1. Aww thank you so much Elle, I'm glad you find them helpful! :))

      Heather Xx

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  6. Great advice, Heather! Taking deep breaths and thinking positive thoughts prove to be very helpful during my moments of anxiety.

    xo
    Arika
    www.alittlepepinyourstep.com

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  7. Great advice, Heather! Taking deep breaths and thinking positive thoughts prove to be very helpful during my moments of anxiety.

    xo
    Arika
    www.alittlepepinyourstep.com

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    1. Thank you Arika, I'm glad you found it helpful! :)

      Heather Xx

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  8. this is such a great and helpful post ! :) thanks so so much ! :)
    please follow my blog : THE COLORFUL THOUGHTS

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    1. Aww thank you, I'm glad you found it helpful! :)

      Heather Xx

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  9. This guide is so helpful! Thanks for sharing.
    -Maria
    in1997.blogspot.com

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    1. Thank you so much Maria, I'm glad you found it useful! :)

      Heather Xx

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  10. I really like these tips. I get pretty bad anxiety but rarely have proper panic attacks so I feel quite lucky on that front! The safe place thing is my favourite, I always instantly close me eyes and think of being alone by the sea breathing in the fresh air and the waves lapping at my feet and it realllllly does the trick!

    Made In The 1990's.

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    1. Ahh no! That's a bonus I guess that it's not full blown, but they're still hard to deal with! Ahh yes, I love the sound of that, it's just like my safe place, it really does work wonders! Now I just need to find that place in real life Ha! ;)

      Heather Xx

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    2. You're so very welcome! You're right. There are definitely different intensities. I hear ya on that.

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  11. I agree with visualizing the end result, but not fighting a panic attack is the best way to "beat" it (so to speak), IMO. As you let it wash over you, rather than fighting and increasing your adrenaline, you're allowing the adrenaline to play itself out and then stop affecting you. JMO. Mel at clearpanicaway.com

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    1. Yes that's true that is one of the ways that medical professionals suggest, and in theory it does actually work for some, I wish it worked for me though LOL! Thank you for your comment! :)

      Heather Xx

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