Panic Attacks

Hello everyone,

Okay so this is quite a serious topic that I wanted to share with you and write about, because I just want to let it out.

I get panic attacks quite a lot due to my anxiety, and it is crap. Usually they occur 3 or 4 times a week, so they’re quite regular. Sometimes I just don’t know how to deal with them, and I thought I could write a little memo to myself as to how to deal with them, and share it with you too.

What I’ve learnt about them is that they’re a type of defense mechanism, or like an auto pilot. Do you ever see something really scary you either close your eyes or run? That’s an automatic thing your body does when it senses danger. Panic attacks are another one of those defense mechanisms which your body strangely does.

They also seem to last a lot longer than they actually do. To me it feels like an hour, but then I realise only ten minutes have passed and it’s so weird because such a massive thing happens in such a short amount of time. For me, I get really hot and I feel like my chest is closing up, which starts me hyperventilate and panic more at the fact I’m panicking, which makes zero sense at all.

Everyone always tells me to breathe when I have one, which oddly enough is easier said than done in that type of situation. I know that I need to breathe but I just don’t seem to be able to properly, like a barrier is stopping me from it.

They’re usually caused by something, like something makes you panic. Only if I’d be so lucky. Mine just occur – I’ll be sat down feeling amazing and then ten minutes later it feels like the end of the world.

You gotta remember though that it lasts a matter of minutes. And you have to alert someone of it, because trying to handle it on your own does more damage than good. Talk to a teacher or councillor or friend. ANYONE is better than no one. Also don’t act like it’s something to be ashamed of, because it isn’t. Don’t keep it to yourself, because you’ll find that people act more understanding towards it than if they didn’t know (because some people are just nosy, but it this situation that’s a good trust me).

A method I use to calm down is called grounding. When you’re having a panic attack or feel like you’re on the brink of having one;

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

And then get yourself outside and breathe in and out. Drink water and sit down, give your body time to handle what’s happening and let it overcome it.

Always have a friend who will ring you when this is happening, or who will tag you in John Cena videos to cheer you up.

I hope this helps atleast one person reading this, because it’s already helped me just getting it out.


Bethan x