Fear of a Panic Attack
There are real dangers in our world. It is also true that we can have a nervous system that is overwhelmed.
The stress of years has built up and we can't handle things
Panic attacks is an urgent plea to intervene and bring the level of anxiety down
Children aren't able to withstand high level threats like bullying on their own
Panic attacks are high cost socially: they are hard to hide, we are shamed for them
Panic attacks are terrifying. Something is taking over and we feel we can't control it.
Emergency relief -write these down on paper or your phone and keep it with you to remind yourself
Box breathing Exhale 4 seconds, hold 4 seconds, inhale 4 seconds, hold 4 seconds. Do this several times.
Feel the warm of your own hands, hold your own hands. Notice your feet on the floor.
Look for 5 things that are the color red.
Get up and move around
Stand. Inhale your arms up then relax them back to your side as you exhale
Stand up and shake it out. Let your whole body move.
Throw the panic down out of your body - hands above head with fists clenched - exhale and throw it down, open your hands
Use a syllable like Vooo as you exhale at least six seconds
Connect with someone you trust
After we've experienced a panic attack, we naturally are afraid it will happen again
Prepare ahead by running a slow motion movie in your mind and use your tools as you feel uneasy
Practice these ahead of time so you'll remember to use them
The key is to strengthen your system when you're not in the situation. You'll be resilient and able to handle it.
These practices are complementary to any medication you may be using.
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