Explore the World's Best Ideas
Join today and uncover 100+ curated journeys from 50+ topics. Unlock access to our mobile app with extensive features.
Don't worry! I'm there with you!
I know how frightening a panic attack can be. That sudden heaviness you feel within your chest, the gush of overflowing emotions, it feels as if you just want to pour out those emotions out of your heart. So that we can feel that sense of relief and lighten the pain within!
Today I want you to know that you are not alone! I am here for you and I am here with you!
Together we will find a way through this!
4
31 reads
Step 1: Notice the "cause" of a panic attack.
When you suddenly feel a sense of discomfort within, it is important to know what you should do during that moment.
Step 1: Ask yourself: What is the cause of my panic attack?
It can be a past memory that still bothers you.
It can be an emotion that you wanted to release all the while.
4
12 reads
Step 2: Name the "cause"
Once you recognize the cause of your panic attack, just name them. It might seem trivial but naming the discomfort has the effect of creating space from it and weakening it.
Example: I've named this feeling as 'lilly'
Let's remind ourselves that panic attacks are temporary and they shall pass too!
4
11 reads
Step 3: Affirm with me
Now hug yourself tightly, if you want some extra comfort then grab a pillow and imagine this pillow as your little hugsy and embrace it!
Now say this out loud with me!
"I know that this feeling is temporary and this too shall pass."
Now if you've followed step 2 then recall that we have named this emotion as Lilly right?
Then you can say this instead.
I know dear Lilly that you are temporary and you too shall pass just like a gentle dandelion.
4
11 reads
Did that help a little bit? Just a little maybe?
Let's try a breathing exercise- Purposefully breathe slowly and deeply. Inhale for five counts. Hold for 5 more counts and exhale for 5 counts.
Wait for 5 counts before you inhale again.
4
16 reads
Do you want to know a little more about panic attacks?
In addition to intense anxiety, you may feel
Shortness of breath/ hyperventilation
Palpitations
Sweating
Trembling/Shaking
Abdominal Cramps
Dizziness
Headache
Chest pain
Sensations of numbness or tingling in parts of your body
Nausea
Feeling of choking
Feeling light-headed
Fear of dying
Phew, that was a whole bunch of symptoms to discuss.
4
8 reads
THE 54321 GROUNDING EXERCISE
When you are having a panic attack, your mind is either in the past or the future.
So let's ground ourselves back to the present moment.
A small exercise:
Look around and find
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
The goal here is to be so focused that your anxious feelings melts away!
5
7 reads
Now it's time for gratitude!
List down three things for which you are grateful at this moment.
That's easy right!
Now sit back straight, close your eyes and relax.
I want you to use the power of your imagination, the power of all of your five senses, and listen to my voice guiding you to bring you back to the here and now!
4
5 reads
But the panic attacks are causing insomnia
Ah! No worries !
You can either lie down comfortably or sit back straight, close your eyes and relax
I want you to use the power of your imagination, the power of all of your five senses, and listen to my voice guiding you to bring you back to the here and now!
(Link in the next stash
4
9 reads
IDEAS CURATED BY
Dental Student🦷 An aspiring Doctor striving towards the path of righteousness.⚕
CURATOR'S NOTE
Don't worry, you are not alone! Let's heal our panic attacks together!
“
Similar ideas
Read & Learn
20x Faster
without
deepstash
with
deepstash
with
deepstash
Personalized microlearning
—
100+ Learning Journeys
—
Access to 200,000+ ideas
—
Access to the mobile app
—
Unlimited idea saving
—
—
Unlimited history
—
—
Unlimited listening to ideas
—
—
Downloading & offline access
—
—
Supercharge your mind with one idea per day
Enter your email and spend 1 minute every day to learn something new.
I agree to receive email updates