When Panic Attacks Here is What You Can Do

Symptoms of a panic attack include:

  • Racing heart
  • Shallow, rapid breaths
  • Tunnel vision
  • Sweaty palms
  • Feeling faint
  • Nausea, vomiting
  • Fear of going crazy
  • Crying
  • Shaking, tremors
  • Irritability
  • Increased sensitivity to sound, lights, touch
  • Inability to focus or concentrate

There is usually a precipitating factor or something that has caused or is causing the panic attack to occur. Or fear about future events or a future incident can incite an attack. 

One way of dealing with it is to distract yourself from thinking about said event by reading a book, watching a show or playing a game. Draw, paint, listen to music or go for a relaxing walk. Find something to distract youself from your anxiety producing thoughts. 

Another way to cope is to take a short nap. Sometimes your brain just needs a break and it is okay to give it one. Just make sure not to overdo this one as it can become chronic and unhealthy. 

Talk to a trusted friend or professional to get the thoughts and feelings out of your head. Releasing them decreases the power they have over you. Also, problem solving ways to reduce anxiety is way more successful when you work on it with someone else. Keeping it to yourself only intensifies it. Trying to figure it out on your own only makes the anxiety worse. 

When possible don’t.do.anything.  Panic attacks are the body’s response to overstimulation. Resting in a quiet calming room may help tremendously. Experiment with what works best for you and take the time and breaks you need to let your system return to normal. 

Panic attacks are scary. Uncomfortable at best. Not your fault. Be kind to yourself when they come. Get through them the best you can and move on. Talk to a healthcare professional if they become chronic or significantly interrupt your life or cause you serious adverse effects.  There is medication and other treatment options that can help. You are not alone. 

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Grief: A Meditation

For a time, sometimes a long time, grief can leave you in a fog.  Memories are all you have and the pain is gut wrenching as the sobs pull the breath from your lungs until they collapse in the dead weight of your chest.  

You don’t want to, but you get up everyday and you put one foot in front of the other and you move forward, resting often, sighing heavily, straining to act.

But, you are doing this a miniscule step at a time. Every inhale and exhale is a healing force. 

Where there’s breath there is hope. Where there is hope, I will create gratitude, for where there is gratitude, I will find peace. 

Finding Comfort Amidst Change – A Meditation

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Change is difficult for us sometimes.  Often we avoid it or fight it because it scares us. There is a sense of safety in maintaining the status quo even if it is unhealthy.

When positive change occurs it can bring on stress even though the change is good for us.  Sitting with the anxiety, feeling it run through our veins, through our heart, circle our mind again and again, letting it exhale through our breath can eventually allow us to become more comfortable with the stress. Like anything or anyone, the more time we really pay attention to the details of it, I mean really, really observe every nuance of something, the less threatening it will seem.

Today I will sit with my discomfort and get to know it by observing everything about it, including where I feel it in my body, my mind, and my spirit, and I will know peace.

Mental Illness is a Surmountable Obstacle

~ Guest post by Jackie Cortez

According to the World Health Organization, 1 in 4 people suffer from mental illness. And while treatment is available, it’s often underutilized.

For many people, mental illness can be something that troubles them periodically in life but never something that incapacitates them. For others, mental illness can be completely debilitating. What’s important is recognizing mental illness and treating it with the best approach for people so they may live healthy, productive lives.

Inner turmoil

While there are social stigmas attached to mental illness, it is the self-stigma that can be the most dangerous to a person’s overall well-being. A person with a mental illness may feel ostracized from his peers and turn to outward or inward destructive behaviors to cope. These may materialize as bursts of aggression, depression, or isolation or as reckless actions including sexual promiscuity and alcohol abuse and drug abuse. A mental illness makes it difficult to see past the negative aspects of today to the bright and beautiful possibilities of tomorrow. It is estimated that more than 90% of suicides are committed by persons with a diagnosable mental disorder. Approximately half of these individuals will struggle with drug or alcohol abuse before their death.

Physical self-care

If you’re struggling with a mental illness, you should take extra care to take care of yourself. Stress takes a toll on the body and can cause headaches, insomnia, muscle tension, upset stomach, and fatigue. These symptoms’ impact can be lessened through protecting your physical health. It is easier to maintain good mental health habits when your body – your foundation – is strong.

It is important to exercise daily. This may be done individually or in a group setting as exercise provides the body with natural stress relief hormones. Maintaining a balanced diet devoid of processed foods, including sugars, additionally goes a long way toward whole-person health. Sleep is essential and most adults require between seven and nine hours each night; a brief 30 minute nap in the early afternoon can also offer a person with a mental health disorder a bit of a boost. Most importantly, drugs and alcohol should be avoided completely as, despite common belief, these substances actually exacerbate stress and depression.

A mental illness will not go away overnight. However, many people find they are less affected when they practice these good mental health habits:

Avoid guilt

Negative emotions happen and it is important not to dwell on them or pass judgment. Understand that it is how you react to these emotions that matters. Recognize them but don’t get caught up in the moment.

Pay attention to the positive

Even in your deepest, darkest hour, positive things are going to happen in your day. It could be as small as a glimpse of the mountains or fresh ocean breeze. When they happen, pause and enjoy. It may help to keep a journal and write down one good thing that happens each day. You can go back and read about your happy days when you’re feeling sad or stressed to remind yourself that not everything in life is bad.

Find strength in numbers

There are virtually countless support groups in every city in every state for people struggling with mental illness. You can perform a quick online search for groups in your area. Know that you cannot solve things on your own and there are people out there who, like you, are dealing with invisible and taboo issues. Spending time with others will not only help you get things off your chest but will keep you connected to the world around you.

If you or someone you love is dealing with a mental health issue, such as depression or drug abuse, get help. Always remember there is no shame in asking for assistance from others, be they medical professionals, family, or friends. Tomorrow is a new day and a new opportunity to look at the world with a fresh set of eyes.

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~ Jackie Cortez works with The Prevention Coalition to identify and highlight resources on every aspect of substance abuse, ranging from prevention to addiction treatment. Her mission is to use her writings to help prevent drug and alcohol abuse.

Keep the Pace – A Meditation

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When it comes to mental illness, often our moods are “all or nothing.”  We are either on top of the world or in the pit of despair.  If we are not careful, our behaviors can reflect our emotions, leading to chaos in our lives and problems in our relationships with others.

When it comes to the emotional ups and downs of mental illness, we can fight the temptation to act on them by remembering the phrase “Keep the Pace.”  In other words, let’s keep doing what we do when we are stable.  Let’s keep showering and going to bed at a decent hour.  Let’s keep eating as healthy as we can and exercising moderately.  Let’s keep our social activities up, but not excessive, and our verbal and physical boundaries intact and closely moderated.  Let’s maintain an appropriate number of projects, neither dropping them all due to inertia nor starting too many.

When I feel myself slipping into either an elevated or a depressed mood state, I will remind myself to “keep the pace” and not feed into the insanity of my disorder by changing my behaviors too drastically.  Just like a marathon runner, who neither sprints nor ceases to run at all, I must pace myself to participate fully in the race, and then I will know peace.

Suicide in the Media: Getting it Done Right

I have been reading thoughts online and hearing opinions in real life regarding a Netflix series about a teenage girl who dies by suicide, and what questions this show raises about the media’s responsibility for portraying triggering, and even instructional, scenes on how to take one’s own life. In response to this, I would like to refer to an article published this month by Lisa Firestone, PhD in Psychology Today, who states:

“Guidelines on the media’s portrayal of suicide include never glamorizing or sensationalizing it in any way, period. Specific means for suicide should not be shown or related. Any depiction of suicide should include a story of a survivor who is living proof that the suicidal state can be temporary…In addition, any discussion of suicide should include resources for people who may be in crisis or are worried about someone they know. Media should also include a list of warning signs for suicide, which can help people identify when someone’s at risk.”

I feel distressed because so many preteen and young teenagers are watching this show, which has a ‘MA’ rating. I feel worried because kids with mental illness are watching this and possibly being triggered into self-harming behaviors and emotional anguish. And, God forbid, if any one of them is moved to end their life because this show’s message gives them the final reason to do it or the final way to go about doing it.

Don’t get me wrong…It is important to talk about suicide to raise awareness and get people who need help to open up and reach out for it, but like Firestone says, without following proven recommendations on how to report on suicide, “we risk contributing to individuals’ suicide risk and even creating contagion, especially among teens.”

Please remember, the suicide state is often passing and temporary. It can be a trance-like state that can leave people with diminished awareness of the fact that if they wait things out they may regret even considering suicide at all. Many people who have made serious attempts often have these types of regrets, because like everyone says, things do get better. Nothing ever stays the same. Don’t give up just before things change!

Warning Signs of Suicide

(from the American Association of Suicidology)

  • Talking about wanting to die.
  • Looking for a way to kill oneself.
  • Talking about feeling hopeless or having no purpose.
  • Talking about feeling trapped or being in unbearable pain.
  • Talking about being a burden to others.
  • Increasing the use of alcohol or drugs.
  • Acting anxious, agitated or recklessly.
  • Sleeping too little or too much.
  • Withdrawing or feeling isolated.
  • Showing rage or talking about seeking revenge.
  • Displaying extreme mood swings.

Resources:

Is a Daily Routine or An Unstructured Lifestyle Better for Our Mental Health?

When I was first diagnosed with Bipolar Disorder my life was in complete chaos. I had a job that didn’t have set hours, with responsibilities and a caseload that changed on a daily basis. Plus, I had three small children with a husband who worked varying hours, including nights and weekends. My days were anything but routine.

Fast forward five years later, and I am a stay-at-home mom with a set routine of getting up at the same time every morning to get the kids off to school, work on house chores during the day as my illness allows me, rest in the afternoon, be there for the kids when they get home from school and in the evening for school and sport events. I also take my medications on a routine schedule and go to bed around the same time every night.

Researchers have demonstrated that routines can help those with bipolar disorder by balancing their sleep/wake cycles. Routines can also help those with anxiety by making daily activities more manageable and predictable. Routines help us get more stuff done by keeping us on task, thus providing more time for rest and relaxation, which is also good for mental health. And routines give us a sense of control over our lives since we get to choose what we include in them.

I do find that as my illness symptoms creep back into my life, there is sometimes the need for flexibility in my routine. For example, when I am fatigued from depression, I may spend more time in bed and less time on chores.

However, after a few days or a week, my routine usually kicks back in and I am at least doing a little bit each day. While I might not feel motivated to engage in my routine, my routine motivates me to get things done, because it is what I am used to doing. It doesn’t feel right to not do it.

What about you?  Are routines good for your mental health or do you prefer an unstructured lifestyle?