This week's Mental Health (MH) blog post is very personal to me. I’m talking about panic disorders and anxiety disorders. I aim to talk about more MH conditions in the upcoming weeks. There is a part 2 to this post in which I talk about the differences between having anxiety and having panic attacks. Feel free to head over to that post before reading this one, if you like.
Both anxiety and panic attacks can affect people in many different ways. As anxiety is rising, some symptoms can be seen by the eye but many of the symptoms take place in the mind.
If you have a panic attack/anxiety
There are certain things you can do if you feel a panic or anxiety attack coming on yourself. Do not fight it, try and let the attack run it's course. Stay where you are, if possible and sit down. Focus on your breathing and breathe slowly and deeply, in through your nose and out through your mouth. Focus on positive, peaceful and relaxing images. Take your time and go easy on yourself, do not try to rush yourself through it, ride out your anxiety and let it do it's thing. Remember it's not life threatening, remind yourself that panic and anxiety attacks will pass. Have a drink of water slowly and continue to breathe in and out at a slow pace.
I feel like I repeat myself every week but it really is so important to see a GP/doctor if you have any concerns about your MH. If you feel you've been experiencing symptoms of panic disorder, please make an appointment. They'll ask you to describe your symptoms, how often you get them, and how long you have had them. They may also carry out a physical examination to rule out other conditions that could be causing your symptoms. It can sometimes be difficult to talk about your feelings, emotions and personal life, but remember that your GP/doctor is their to help you in any way they can.
I wish I could give you a magic bean that would solve your anxiety and give you a solution but sadly life doesn't work that way. Just remember that you are not the only one going through this and that you have people who you can talk to and trust.
If you notice someone having a panic attack/anxiety -
How you can help during
It can be very hard to notice when a panic attack or anxiety attack is occurring. Certain signs to look out for is if the person start to play with their hands, being agitated or start fidgeting. If their personality starts to change suddenly, becoming unusually loud or quiet, this can be a sign they are starting to feel anxious. Some people get chatty when they are nervous, others retreat into them selves and become very withdrawn. A sign is if they start struggling to breathe, as if they are finding it difficult.
If you see someone who you think is having a panic or anxiety attack, here are a few suggestions to help them though it. Firstly please be patient, I cannot stress this enough. The person having the attack is probably feeling very embarrassed and wanting the ground to swallow them up already. They may be feeling guilty for thinking they are wasting your time and will be feeling very upset and confused. Any time of panic or anxiety attack is very scary and upsetting to go through. It’s important to make the person feel like you’re there for them and that you’re not rushing them.
Most people who experience panic attacks or live with other types of anxiety have their own go-to coping methods. These can vary is many ways. When offering support, keep in mind the person knows best when it comes to what will help them the most. During an attack, they might find it harder to communicate. It’s okay to calmly ask what you can do to support them. Just prepare for the possibility of a short or curt response.
Maybe hold their hand so that the person has something to ground them and connect them to reality. An attack can be confusing and some people can get lost in their own thoughts and their own mind. Guide the person in breathing. I prefer to breathe in through my nose for eight seconds, hold the breath for five seconds, breathe out through my mouth for eight seconds and repeat as needed. But regardless of the amount of time for each breath, try not to rush the person in breathing as this can result in their heartbeat increasing and will not calm the person down. Perhaps ask them to close their eyes and focus on the breathing. Reassure the person that panic attacks always pass and the symptoms are not a sign of anything harmful happening to them. The person should start to feel better in a few minutes but they may feel tired afterwards.
How you can help in the long term
Speak to your loved ones if you know that they suffer with anxiety and/or have panic attacks. Take the time to learn how they deal with it as individuals. Perhaps write in down somewhere or put the notes into your phones so that you can go back and read them at any point. Each person who deals experiences anxiety on a regular basis, usual know how they get through it their own way. this can vary and so that's why it's important to speak to the individual and ask them what the best way is for them. Keep in mind the person knows best when it comes to what will help them the most.
Take your time with them, have anxiety already feels like you're a burden to others and so it's a lot harder to cope when other are putting their opinions onto you. Everyone takes a different amount of time in feeling comfortable talking about their MH condition. Please don't rush them if they are not ready to open up to you yet. This isn't about you. it's about them. I can assure you that they appreciate your support.
Here is the NHS website on the different types of anxiety. Please use it if you feel you need to.
I feel like I repeat myself every week but it really is so important to see a GP/doctor if you have any concerns about your MH. If you feel you've been experiencing symptoms of panic disorder, please make an appointment. They'll ask you to describe your symptoms, how often you get them, and how long you have had them. They may also carry out a physical examination to rule out other conditions that could be causing your symptoms. It can sometimes be difficult to talk about your feelings, emotions and personal life, but remember that your GP/doctor is their to help you in any way they can.
The Lifestyle Change will ALWAYS be a safe space for everyone and I will always attach a list of helplines and websites to contact for anyone who needs them - PLEASE use them if you feel you need to.
I hope this article helps you in some way, whether you suffer with panic attacks/anxiety, you know someone who does or whether you’re reading this to educate yourself on the signs, symptoms and how to help.
So if any of this interests you or you’re just curious to see what I rant about next, please stay tuned and follow The Lifestyle Change on social media to keep up to date with new posts!
Until next time, sending virtual hugs and positive vibes to you all,
Jade
DISCLAIMER: I am not a certified expert, I am not a professional and I am not medically trained. This series mainly serves to share all the information I have learned from credible sources. If you are in anyway affected by this subject or this post, please seek professional help, 'The Lifestyle Change' is no way affiliated with the links below.
Helpline's and website's to visit for advise and support. The following charities are here to help you:
NHS - Hours: Available 24 hours/7 days a week
Phone: 111
Samaritans - Hours: Available 24 hours.
Phone: 116 123
NHS Mental Health and Wellbeing - Website for help and support
Lancashire & South Cumbria NHS Foundation Trust
Phone: 0800 953 0110
SHOUT - Hours: Free 24 hours confidential text service.
Text: 85258
Anxiety UK - Hours: Monday - Friday: 9:30am - 5:30pm (Charity providing support if you have been diagnosed with an anxiety condition).
Phone: 03444 775 774
Website: www.anxietyuk.org.uk
No Panic - Hours: 7 days a week. 10am - 10pm (Voluntary charity offering support for sufferers of panic attacks and obsessive compulsive disorder (OCD)).
Phone: 0300 772 9844 - Calls cost 5p per minute plus your phone provider's Access Charge
Website: www.nopanic.org.uk
Helpful links and websites for more research:
Mayo Clinic - Panic attack symptoms.
Medical News Today - What to know about anxiety.
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