How I Deal With Anxiety and Panic Attacks

I’m feeling loose-lipped today, so thought I’d share some of the things that I’ve learned through the motherflip that is an anxiety disorder. This is just how I deal with anxiety and panic attacks, not anything from the professionals.

I’m not a doctor, so these tips might not be up your alley/might bring about the birth of the Anti-Christ. I’m making suggestions based on what’s working for me.

Exacerbating Factors – Sleep and Emotional/Situational Triggers

Finding the logic in how I’m feeling helps me feel like I’m not losing my marbles. I keep track of what I’m doing or not doing before I start feeling anxious so that I can change by behaviour the next time.

Sleep

I know that I’m more likely to freak out when I’m tired – basically the adult equivalent of my 2 year-old nephew, except with huddling in a corner rather than throwing nappies at the wall.

Seeing it as a result of my brain being under-slept is comforting because tiredness is a temporary state that can be solved with naps.

If I’m not sleeping at night, I’ll do some busy work (see below) or focus on somebody else’s breathing. It’s either my boyfriend or my cat, but the proper, slow breathing of somebody who’s asleep and calm rubs off on me.

Failing that, I take a prescribed sedative. I think it’s better to nip it in the bud, conk out and wake up well rested than to be sniffy at medication. 

Emotional Triggers

I avoid the b’jasis out of topics that trigger panic, especially outside safe spaces like with loved ones or therapists. Changing the subject or asking people to stop talking is okay – really.

Don’t trivialise your feelings and push yourself to react to topics in the same way that your non-traumatised friends do. If you can’t naturally change the subject (Oh! Look, a bird!) then say you don’t like talking about X, Y or Z. 

Situational Triggers

THE WORST. Honestly, this is the topic that I’m the least helpful with – unless nopeing the flip out of their sounds beneficial to you.

I go by my gut. If I have to go somewhere that will make me nervous, I rate how bad it will be. Kitten mansion? Zero, I’m there! Doctor’s surgery? Six, I can probably do that. Bottom of a shark tank? 10, will not do.

It’s about knowing how far you can push yourself. I don’t let anxiety get in the way of everything, but I won’t put myself in a place that I know I’m not ready for. I don’t feel guilty when I know I’m doing as much as I can. Sure, there are people who are able to do the things I’m not, but I might get there one day. Doing your best is always good enough – even if your best for that day is just making the trip from bed to the sofa.

Panic Attacks

During

Panic Attacks, for me, consist of long periods of anxiety with shorter bouts of total terror and heavy physical symptoms. During the moments when I’m coherent and able to calm myself, I write what I’m feeling.

Generally, it’s a scribbled list of ‘rabbity chest’ or ‘fizzy arms’, but it helps to ground me in the moment and remind me that they’re simply symptoms brought about by improper breathing or tightly clenched muscles – not death omens.

Also, looking back through these notes during a new panic attack reassures me that what’s happening is routine and that I will get through it.

After

Drank! Water or herbal tea are what I reach for when I’ve lots lots of fluids through sweating or bawling.

It’s upsetting to have a panic attack, especially if you’re been free from ’em for ages. I don’t write off the rest of my life with one setback. I might feel drained for hours or days, but I generally try to remind myself that I’m over the worst.

I try to do something low-energy and high-fun like Netflix watching, cat petting or blog writing. Like I’ve said before, treat yo’self right – don’t feel guilty and try to get back on top of things if you’re still feeling woeful. Take care of yourself and rest.

General Advice

– I’ve experienced both good and bad care with Ireland’s mental health services, but I’m still a firm believer in getting outside help.

Your GP can refer you to therapy or counselling and, aside from the initial doctor’s fee, it won’t cost you a penny.

Helplines are great if you’re in a really low place – you don’t have to leave the house, let somebody see you or worry about the reaction of a friend. There are the big guns like Samaratins, but loads of more specialised services too. There’s a huge list here.

– Always remember that you’re not to blame. You didn’t ask for a disorder.

– Stay infinity country miles away from Red Bull. That stuff is rocket fuel.

That’s how I deal with anxiety and panic attacks. I hope somebody found some part of it helpful. Now, I’m off to get in some afternoon hand-wringing and pacing.