These are things that have helped me through my panic disorder.
Breathe. I know its simple but the more you hyperventilate, the more physical side effects you are going to experience. You're already going through absolute turmoil in your mind, you don't need added physical pressures. In through your nose and out through your mouth always helps me because I think "I'm breathing, I am not going to pass out. This might be scary, but I am not going to die"
Talk. For years I was embarrassed to admit I was frightened of things that 'nobody else was' This just made it all the more scary when I went into a full blown panic episode because nobody understood why. At first people would brush it off and tell me that they "get worried too", they have "bad days too" but this just made me angry. Talk to someone about it, and if they don't listen, keep talking! You matter and your feelings matter! You might find you don't even need anybodies advice but talking helps you to understand and come to terms with how you're feeling.
No Alcohol. I used to drink to 'escape' the panic feeling. This is the wrong answer. When I drank I still panicked and felt less in control of my feelings and of the fear. Combatting anxiety is hard at the best of times without clouding your mind with alcohol. One or two drinks is fine, but don't binge drink to fight the problem. You can fight it, not the bottle.
Be positive. Things can seem very bleak because of panic attacks. I used to think "I wont get a job because I cant even go to uni, My partner will think I'm boring and weird and leave me, my friends will hate me for never going out with them, Ill end up in a mental hospital" Excuse my french, but this is sh*t.
I'm not mental, I have panic attacks. Even if there are things I cant do at the moment, I Will get there just like someone who has broke a leg will re-learn to walk. Putting a positive spin on your circumstances will improve your mood and even give you the enthusiasm and determination to go and achieve these goals.
Forgive the past. I was and still am, a bit bitter about birthdays I have missed or when I have let people down because I was frightened of going in case I had a panic attack. Forget what you did in the past, this is now and it is never going to happen again so move on. If we dwell on things we will never move forward.
Breathe. I know its simple but the more you hyperventilate, the more physical side effects you are going to experience. You're already going through absolute turmoil in your mind, you don't need added physical pressures. In through your nose and out through your mouth always helps me because I think "I'm breathing, I am not going to pass out. This might be scary, but I am not going to die"
Talk. For years I was embarrassed to admit I was frightened of things that 'nobody else was' This just made it all the more scary when I went into a full blown panic episode because nobody understood why. At first people would brush it off and tell me that they "get worried too", they have "bad days too" but this just made me angry. Talk to someone about it, and if they don't listen, keep talking! You matter and your feelings matter! You might find you don't even need anybodies advice but talking helps you to understand and come to terms with how you're feeling.
No Alcohol. I used to drink to 'escape' the panic feeling. This is the wrong answer. When I drank I still panicked and felt less in control of my feelings and of the fear. Combatting anxiety is hard at the best of times without clouding your mind with alcohol. One or two drinks is fine, but don't binge drink to fight the problem. You can fight it, not the bottle.
Be positive. Things can seem very bleak because of panic attacks. I used to think "I wont get a job because I cant even go to uni, My partner will think I'm boring and weird and leave me, my friends will hate me for never going out with them, Ill end up in a mental hospital" Excuse my french, but this is sh*t.
I'm not mental, I have panic attacks. Even if there are things I cant do at the moment, I Will get there just like someone who has broke a leg will re-learn to walk. Putting a positive spin on your circumstances will improve your mood and even give you the enthusiasm and determination to go and achieve these goals.
Forgive the past. I was and still am, a bit bitter about birthdays I have missed or when I have let people down because I was frightened of going in case I had a panic attack. Forget what you did in the past, this is now and it is never going to happen again so move on. If we dwell on things we will never move forward.
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