Panic attacks and anxiety relief

I was diagnosed with panic disorder with agoraphobia in my mid twenties, but I’ve had a phobia of getting panic attacks - which is what it’s all about - since I was a teenager.

I’m no professional, but I’ve been to therapy and I’ve learnt a few things to do when I’m feeling the panic attack is creeping up on me, that I’d like to share.

Remember: Anxiety is a combination of sensations in your body and thoughts that scare you.These thoughts can be everything from “My heart is beating so hard that something bad will happen to me” to “I will get sick and need to get away from here now” and even “I’m about to die”. These are a couple of thoughts I’ve had regularly in situations that trigger me, but I’ve always survived, sometime’s I felt shaky for a couple of hours, but I’ve always calmed down eventually, and so will you.

Helpful thoughts

My body is capable of handling whatever I feel.
I don’t need to think about things that trigger me right now.
I only need to focus on my own breathing in this exact moment.
This too shall pass.

Notice your thoughts – and let them pass

It’s very easy to try to solve problems when you have anxiety, and your brain thinks you solve problems by thinking distressful thoughts. Our brains are great at problem-solving, but they might also play tricks on us sometimes.

This episode by Eckhart Tolle has helped me a lot in very panicky moments: Gateway of the inner body.

Other helpful guided meditations that have helped me many times:
Anxiety relief practice
10 minute meditation by Headspace

I also recommend downloading a meditation app such as Headspace or Dare.

Breathe

A lot of the physical sensations occur and can be adjusted through our breathing. If you tend to hyperventilate (very common, and you might not even notice yourself doing it), it can be helpful to hold your breath for a 5 seconds. Then inhale four seconds, hold your breath for four seconds, and exhale for six seconds, make a pause and then repeat. A longer exhalation will calm your nervous system down. It might take a few times if you’re very panicky, but it will help you.

Distract yourself

I like to distract myself by watching YouTube videos of something calming, interesting and safe such as restoration videos of old things and furniture that are nicely edited. Here’s a channel by a guy that restore old things and rates beer that’s great at calming my worried mind: Not terrible restorations by Dr Beer and I also love Dashner Design & Restoration that restores old furniture and does calming videos.

Vagus nerve massage

There are physical techniques that can calm you down.
I recommend this video on how to calm down your body by massaging your vagus nerve in the ear.

I hope you found something that was helpful. I suggest you save what you liked to have it accessible for when you might need it.

Courage is not to never be afraid, but to do things even when you’re scared.

xo
Alejandra