Panic attacks literally make ZERO SENSE.

It’s not like you are having a panic attack in front of a SWORD WIELDING PIRATE WITH RABIES!

Your fight or flight reflex has broken and you are hyperventilating over your bowl of Kellogs Crunchy Nut!

Or in the loo of your parents house during a family dinner.

Or in Asda’s car park.

Or during a make out session with a lover.

Or in the middle of the night.

Last night I was watching a Disney film with my mum and stepdad.

Unlike other people my age I was not on a hot date.

I was not painting the town red in my glad rags.

I was not at the theatre.

Oh no – I was watching a Disney film with my parents #livingmybestlife

It was a relaxed setting.

However…..

For the majority of the afternoon, my heart had been beating faster.

Intrusive thoughts and images had been flashing into my mind.

And the words ‘FREAK’ and ‘PROBLEM’ were painted in front of my eyes.

So I was clearly set up for an afternoon of FRIVOLITY and HIGH JINX

(Cue mental image of me dancing through a field of flowers, laughing)

As the credits of the film started to roll and the images on the screen faded away, the images in my mind got stronger and stronger.

And my heart began to beat faster and faster.

And my living room started to get smaller and smaller.

I started hyperventialating in the comfort of my family home, in the presence of two safe people, who I love very much.

‘Oh Joy, you duped us! You lied. I did not find this self deprocating, over sharing story humourous AT ALL!!’

The reason I believe it to be a funny story is because it is RIDICULOUS.

Panic attacks have no rhyme or reason.

I’m going to share with you a message I received from my friend, Fi recently because she manages to put it perfectly.

Panic attacks are humiliating.

They can happen out of what seems like nowhere.

And when you are caught tightly in them, they feel like you WILL NEVER GET OUT OF THEM.

I was lucky last night to have two insanely compassionate, caring and loving people with me.

And half the time, I’m starting to put things in place that will help me before Monsieur Panic Attack knocks at my door and barges in (see suggestions in my previous post )

But what can you do to help yourself when you are ALONE in the midst of a PANIC ATTACK?

Have a friend on speed dial

Unless you are underground with the mole people

or

underground on the tube (that makes more sense)

it is a GREAT and IMPORTANT idea to have a few SAFE people on speed dial.

Someone you can quickly say, ‘Talk to me!’

And they’ll understand and help you breath and focus again.

Or if they’re near, find you and HELP you.

Make it AS EASY as possible to contact them so when your hands are shaking and your words are stuttering, you can DEFTLY get in touch with them.

Download Clear Fear or Calm Harm

These are two apps which I highly recommend.

Clear Fear is an app designed to help you mediate and work on your anxiety.

It is also has IMMEDIATE HELP section with a 5 minute clip to help you regain your breathing and control.

It also features direct links to help lines and emergency services.

Calm Harm is an app primarily designed to help refrain from self harming however it has GREAT exercises to comfort yourself and focus yourself away from INTRUSIVE THOUGHTS or the PANIC SPIRAL.

I recommend BOTH APPS.

(Although honestly I’ve only remembered to download both as I type this. LOL)

Comforters

These need to be as easily accesible as possible.

So in your coat pocket.

Or the front pouch of your bag (just got an image of a kangeroo, thought you’d like to know that)

Maybe an aromatherapy oil roller.

Maybe a small stress toy or squeezy ball.

Or perhaps a very small soft, cuddly toy.

Even as I type these words I AM THINKING, ‘Oh but Joy, you are a GROWN ASS WOMAN, why would you have these silly things with you?’

But you know what’s SILLIER, not having these things with you and it GETTING A LOT WORSE.

These are comfort things. Things to soothe you.

And they are important. Nay, VITAL!

THINGS NOT TO DO

DO NOT PUT YOUR HAND TO YOUR HEART OR PULSE AND FOCUS ON HOW FAST YOUR HEART IS BEATING CONVINCING YOURSELF THAT YOU WILL HAVE A HEART ATTACK AND DIE AND IT IS NOT NORMAL FOR YOUR HEART TO BEAT THIS FAST WHY IS IT DOING THIS OH MY GOD OH MY GOD MAYBE I’M NOT REAL AHHHHHHHHHH

Yeah, don’t do that.

I am an offender of this.
It only makes the whole joyful experience of a panic attack TEN TIMES WORSE.

Keep your mind away from your physical symptoms of a panic attack. When you feel your heart starting to beat faster, don’t touch your heart or your pulse. Place your mind on something else. Talk to somebody. Focus on a game like Sudoku or the apps I’ve suggested earlier.

DO NOT HOLD YOUR BREATH.

Again, I am a repeat offender of this. Convincing myself that if I hold my breath then I can’t breathe and THEREFORE cannot hyperventilate. I mean, seriously? Calling Mr Logic! Are you there?

And then when I open my mouth to breathe, I am gasping and the hyperventilating gets worse.

Continue to breathe, even if your breathing starts to get quicker, it will slow down again. You. Need. To. Keep. Breathing.

DO NOT LATCH ONTO NEGATIVE OR INTRUSIVE THOUGHTS

This one pairs up with mindfulness.

Anxiety and panic is always born of something.

Whether it be something we cannot accept or a negative thought or a series of intrusive thoughts.

Just because you have thoughts….. DOES NOT MEAN THEY ARE TRUE!

Write this on your arm.

Write this on your face.

Write this on the back of the neck of the man standing in front of you on the bus.

Really try to practice mindfulness and meditation and APPLY IT TO YOUR LIFE.

It’s all well and good doing the mindfullness or meditation practise but if you DON’T APPLY IT TO YOUR LIFE…… IT WILL NOT WORK!

Acknowledge the thought exists, it is there and let it pass. That’s the concept.

Keep practising, keep trying to apply.

Results aren’t immediate (see Exhibit A – my life)

But in time, it will get better.

Now in an effort to calm my frayed nerves, I am going to have the REST OF THE DAY away from the internet.

Away from my phone.

And try and keep in the present moment.

And I’m going to go to the seaside, with my parents, have a hot bag of chips and listen to the sound of the waves.

Would love to know WHAT THINGS you find helpful to escape and calm a panic attack.

Comment below with your tips.

Have a relaxed, laid back and PRESENT weekend,

Much love,

Joy xx

p.s. Please remind me to READ MY OWN ADVICE.