Aww Fair
I'm sorry you're having a bad time of it. ((hugs for you)) Thank goodness you have family so close by, I am sure that helps. They can certainly be frighting, but knowing what is going on is some help. Basic self care is also useful- some walking to release physical tension, eating well, staying hydrated, and getting enough rest help. Some find that learning the facts about what frightens them is a way to make the issues less scary, and to re-establish a sense of power and control over ones' environment, and one's self.
I like to recommend breathing slowly and deeply, light exercise, hot tea and warm hugs... Here's a list of things I grabbed off the internet, too, that may prove useful. One should always use their personal sense of well being as a guide to how much information they take in- when we have all this news amplified to the 9th degree, it is hard to stay detached and not be sucked in- but remember, they make their coin by selling you on the idea that all is awful and the sky is falling : you don't have to expose yourself to it nor fall for it. Even if times are rough...so what.
Sky is gorgeous, breeze smells of sunshine & strawberries, & the people you love are ok, and right there, close enough to wrap your arms around. That is pretty wonderful stuff.
I would also mention that thyroid and other issues such as perimenopause often present with panic and anxiety, so it may be a good idea to get some blood work done if the condition persists.
Be good to yourself, we're all goin' to get through this <3
Panic attacks
Panic attacks are sudden, intense surges of fear, panic, or anxiety. They are overwhelming, and they have physical as well as emotional symptoms.
Many people with panic attacks may have difficulty breathing, sweat profusely, tremble, and feel their hearts pounding.
Some people will also experience chest pain and a feeling of detachment from reality or themselves during a panic attack, so they make think they’re having a heart attack. Others have reported feeling like they are having a stroke.
Panic attacks can be scary and may hit you quickly. Here are 11 strategies you can use to try to stop a panic attack when you’re having one or when you feel one coming on:
1. Use deep breathing
While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack.
If you’re able to control your breathing, you’re less likely to experience the hyperventilating that can make other symptoms — and the panic attack itself — worse.
Focus on taking deep breaths in and out through your mouth, feeling the air slowly fill your chest and belly and then slowly leave them again. Breathe in for a count of four, hold for a second, and then breathe out for a count of four:
2. Recognize that you’re having a panic attack
By recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK.
Take away the fear that you may be dying or that impending doom is looming, both symptoms of panic attacks. This can allow you to focus on other techniques to reduce your symptoms.
3. Close your eyes
Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack.
To reduce the stimuli, close your eyes during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing.
4. Practice mindfulness
Mindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening.
Focus on the physical sensations you are familiar with, like digging your feet into the ground, or feeling the texture of your jeans on your hands. These specific sensations ground you firmly in reality and give you something objective to focus on.READER SURVEYHelp us answer your questions about COVID-19.
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5. Find a focus object
Some people find it helpful to find a single object to focus all of their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it possible.
For example, you may notice how the hand on the clock jerks when it ticks, and that it’s slightly lopsided. Describe the patterns, color, shapes, and size of the object to yourself. Focus all of your energy on this object, and your panic symptoms may subside.
6. Use muscle relaxation techniques
Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible.
Consciously relax one muscle at a time, starting with something simple like the fingers in your hand, and move your way up through your body.
Muscle relaxation techniques will be most effective when you’ve practiced them beforehand.
7. Picture your happy place
What’s the most relaxing place in the world that you can think of? A sunny beach with gently rolling waves? A cabin in the mountains?
Picture yourself there, and try to focus on the details as much as possible. Imagine digging your toes into the warm sand, or smelling the sharp scent of pine trees.
This place should be quiet, calm, and relaxing — no streets of New York or Hong Kong, no matter how much you love the cities in real life.
8. Engage in light exercise
Endorphins keep the blood pumping in exactly the right away. It can help flood our body with endorphins, which can improve our mood. Because you’re stressed, choose light exercise that’s gentle on the body, like
walking or swimming.
The exception to this is if you’re
hyperventilating or struggling to breathe. Do what you can to catch your breath first.
9. Keep lavender on hand
Lavender is known for being soothing and stress-relieving. It can help your body relax. If you know you’re prone to panic attacks, keep some
lavender essential oil on hand and put some on your forearms when you experience a panic attack. Breathe in the scent.
You can also try drinking
lavender or
chamomile tea. Both are relaxing and soothing.
Lavender should not be combined with
benzodiazepines. This combination can cause intense drowsiness.
10. Repeat a mantra internally
Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack.
Whether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on loop in your head until you feel the panic attack start to subside.
11. Take benzodiazepines
Benzodiazepines may help treat panic attacks if you take one as soon as you feel an attack coming on.
While other approaches to the treatment of panic may be preferential, the field of psychiatry has acknowledged that there is a handful of people who will neither respond fully (or at all in some cases) to the other approaches listed in above, and as such, will be dependent on pharmacological approaches to therapy.
These approaches often will include benzodiazepines, some of which carry FDA approval for the treatment of this condition, such as alprazolam (Xanax).
Because benzodiazepines are a prescription medication, you’ll likely need a
panic disorder diagnosis in order to have the medication on hand.
This medication can be highly addictive, and the body can adjust to it over time. It should only be used sparingly and in cases of extreme need.
posted for fair use
If you've experienced a panic attack, you know that they can be overwhelming and come on quickly. Learn how to stop a panic attack.
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