Anxiety is something that a lot of people struggle with and
a lot of people don’t properly understand.
Experiencing anxiety is not simply feeling nervous or worried
about an upcoming event, starting a new job or presenting a speech. It is
completely natural (and helpful) to feel nervous about those sorts of things.
It helps us perform at our best.
Anxiety can be unpredictable and strikes at times when it’s not
needed and will not benefit you. It can cause someone to experience a panic
attack about anything from situations as stated above or simple things like
catching a bus, talking to people or even leaving the house. Someone who is
experiencing a panic attack will not just be feeling ‘nervous’ they will be
feeling anything from heart palpitations, rapid heartbeat, shortness of breath,
chest pain, nausea, feeling of choking, trembling/shaking, dizziness, chills or
heat sensations, sweating, numbness/tingling to the fear of dying.
Sometimes the person will know what triggers the panic
attacks and will avoid that particular thing or place but a lot of the times
people will have no idea what will trigger their panic attacks, which can leave
them never really feeling safe to go anywhere for fear that a panic attack will
strike.
Having a panic attack is a truly terrifying experience.
There are people who have shown up to hospitals thinking they’re having a heart
attack while experiencing a panic attack. They are not to be brushed off or
taken lightly. They can seriously impact someone’s life and make them feel
completely isolated.
However, if you or someone you know are experiencing anxiety
there are definitely things you can do to help you to manage it and get it
under control.
1. Speak To A Professional
This can include a doctor, psychologist,
counsellor or behavioural therapist. They will definitely be able to help you,
and if you feel like they’re not taking you seriously, understanding or helping
please go and find someone else. It may take a few different people to find
someone who you will click with and who you will feel comfortable with. A
counsellor will mostly talk things through with you, which some people find
helpful. But if just talking about things isn’t helping you, a
psychologist/behavioural therapist is a good idea. Teamed with your doctor they
can work out what road would be best for you. A behavioural therapist will work
through active ways and things you can do to best control and overcome your
anxiety.
2. Understand What’s Happening To Your Body
When experiencing a panic attack it is
very, very easy to convince yourself there is something seriously wrong.
Because your body is giving all the symptoms that something IS seriously wrong.
But understanding why these symptoms are occurring can help to rationalise what
is happening and calm you down. Your heart will beat faster due to the
adrenaline going through your body which, which will make your body work harder to prepare itself for threat, which will increase your breathing
and then you start to feel light headed and nauseous and it all just jumbles
into one horrible feeling of terribleness. Your entire body will respond to the
adrenaline. But if you can feel this start to come on and remind yourself that
you’re not actually having a heart attack or dying, it is the adrenaline
pumping through your body it can help to reassure you that you will be okay.
3. BREATHING TECHNIQUES
I’ve put this in capitals because this is
an important one to remember. Being able to control your breathing can be a
huge help to you when you feel a panic attack coming on. (I for one absolutely
hated when anyone would tell me to ‘breath’ when I was in the midst of a panic
attack) but they have good reason for it. It is not possible to have a panic
attack when you are breathing normally. Once you have controlled your
breathing, everything else will start to calm down too. You wont magically stop
worrying and be instantly cured of all the horrible thoughts BUT your body will
start to calm down. Everything will start to work at it’s proper rate when you
bring your breathing back to normal. I repeat: you cannot have a panic attack
when your breathing is regular.
4. Be Kind To Yourself
One of the most important things is not to
beat yourself up about not being able to do things that other people might find
easy because of your anxiety. You are not crazy, you’re not being ‘over
dramatic’ or ‘stupid’, you’re not anything bad that you might be thinking you
are. So many people struggle with anxiety, you are not alone and there are
people who will be there for you and who will want to help.
5. Reward Yourself For The Small Things
A lot of the time doing something simple
like going to the grocery store, getting your hair cut, catching a bus is a
huge deal when you’re struggling with anxiety. Whatever it is that you find
difficult to do, make sure you give yourself recognition and praise when you DO
manage to do it despite how absolutely terrified you are. Because doing
something when you’re that afraid is most definitely something to be proud of,
no matter how ‘simple’ it may seem to everyone else. You have the right to be
beyond chuffed at yourself. Doing these things more and more will help build
your confidence.
6. Don’t Give Up
This seems corny but it’s true. It is highly
likely that you will try and it will feel like a ‘one step forward, two steps
back’ situation. Where you will get frustrated and feel like it’s not ever
going to get better. But it will, so long as you keep going. Once you have
strategies in place and a plan of action you will feel much more in control.
Anything in life is easier when you have the right tools to deal with the
situation and anxiety is no different.
This is just a very broad overview and quite general tips.
There are also tips of things you can do while having a panic attack and a lot more information on
the kinds of therapies and how they work that I wanted to go into but this post is
already quite long! I hope something in here was even a little helpful for
someone and if by any chance you have any questions do feel free to ask!
x
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