Take A Breath

Something I am really bad at is over reacting to a negative situation because my anxiety and panic attacks kick in before I even give myself time to process it.

Have you ever got bad news or reacted poorly when something was sprung on you that you weren't expecting?
Have you ever been in a situation where you didn't feel welcome or you just didn't fit in?
Because I have and these are the times when I am overwhelmed with panic and anxiety.

When one of those things occur I respond in the worst way possible. In a way I can't control all time time.
I have an anxiety attack or a panic attack.
A Sports psychologist told me that the difference between an anxiety attack and a panic attack, is that the panic attack you can feel coming, it is something you can anticipate.
BUT...
Just because you can anticipate it, doesn't always means it is easier to control.
The only difference between the two is the emotional symptoms.
The physical symptoms are the same; Your heart begins to race as if it is going to beat right out of your chest and there is nothing you can do to calm it down. But there is, take a breath. Chest hurts, and you can't breath because your chest is tight and you feel like there is no air yet. But there is, put your hand on your chest and take a breath. Feel like you can't talk or tell anyone what's going on? Thats because your throat feels tight and has closed up. This also affects that feeling we just talked about, where you feel like you can't breathe. Close your mouth, and breathe in through your nose. Take a breath. Do you get dry mouth, the chills but your also sweating? Do you feel like you could throw up or your head is pounding or that you might pass out? Or maybe even all three? Me too. So lets do it together this time, take a breath.

When your having an anxiety or panic attack the first thing you need to try and get control of is your breathing. Trust me I HATE it when people tell me to just breathe and I am going to be okay. But when someone is telling you to breathe or telling you you're going to be okay, or maybe they are even telling you that you're going to get through it together... this means they CARE about you! They WANT you to be okay. So listen to their voice or the voice in your head and take a breath.

One thing I have never been a fond of is breathing exercises. I hate them, I find them annoying, I feel like I don't have time for them but guess what? They are good for me and they are good for you too. Panic attacks and anxiety attacks suck but the quicker you get the breathing under control the quicker you can control the attack all together.

On an emotional level these attacks are quite different. Panic attacks include fear, the feeling of losing control of yourself, and a this sense of detachment. Remind yourself that you are in control of your life. Write it down. Write down all the things you can control. If you feel detached, write down everything that makes you feel attached. Read your words over and over again. If you can't write them then think in your head over and over again about the things you can control and whatever it is that makes you feel attached and I'll say it again, take a breath. Anxiety is more complicated. With anxiety you are dealing with distress, worry, restlessness, fear, and all those ideas in your head about the future that haven't even happened yet. Your anxiety is lying to you, and I know how hard it is to see it in the moment which is why it is so important to be prepared for when an anxiety attack comes. I still struggle a lot with anxiety and attacks. Something I found to be very helpful in the moment is to have an album of photos on your phone that have significant meaning to you, and quotes help a lot as well. I find this helps because it will remind you what is real and what is important to you. I find going for a walk or run also helps me and having a positive playlist or podcast ready to go at all times.

There are some days where you are too tired to control your anxiety and that is okay. We aren't going to win all the time. But as long as you get back up and keep fighting once you're ready then there is nothing wrong with that. I think we need to be more caring towards ourselves and know that it is okay to not win the fight all the time. Just keep breathing and keep fighting because you will win more battles than not.

Anxiety and panic attacks are tough, but you are tougher. Remind yourself how strong you are. Surround yourself with positive people.

You will be okay, I promise.
XO - Dani