Panic attacks - how I've dealt with them

 Well hello to you my reader chums! Living with anxiety hasn't always been easy but it has made me into the person I am today. Through dealing with anxiety, I've learned more about myself, how I can use my experiences to help others and coping mechanisms to feel better when anxiety strikes.

If you're dealing with panic attacks and need advice on how to cope with them, here are my best tips and advice.

Panic attacks - how I've dealt with them

Recognise the triggers

Everyone has different triggers, whether it's crowds, small spaces or social situations to cause panic attacks. Once you notice what those triggers are, it can help you prevent future attacks and come up with solutions that work for you. Triggers can be small everyday moments to larger, more obvious triggers and realising them can have a significant impact.

Write down patterns of when you feel a panic attack coming on

When you recognise your triggers, write them down. Once you've got the triggers written down, you can begin to notice a pattern and understand the reasons behind your panic attacks. That understanding can also help you be aware of panic attacks coming on and help you plan out your day to put tactics in place, preventing panic attacks.

Learn breathing techniques

Breathing techniques are key with panic attacks as they can really bring you back to the present and calm you down. There are various techniques you can do, my favourite being the breathe in for four, hold for four and release for four. Another is the 5,4,3,2,1 method, noticing five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. These exercises switch your focus away from the panic attack and hopefully help you calm down.

Test the waters on coping mechanisms that work for you

Not every coping mechanism will work for you as each person has different triggers and reliefs. You need to find the mechanism that works for you. Whether it's using one of the breathing techniques, calling someone when a panic attack strikes, taking yourself out of the room, listening to music and calming sounds, or even using a breathing tool to help you.

Speaking with loved ones about how they can help

Our loved ones are there to support and love us and if you're struggling with panic attacks, confiding in them is vital. Speaking to your loved one about your triggers and how they can help you will let them know what they can do for you in your time of need. Whether it's someone to help you calm down, take you out of the situation or be a listening ear when you feel anxiety striking. 

Reassure yourself that you're not a failure

You're not a failure and living with anxiety and panic attacks doesn't make you one. Reassurance is key to reinforcing the idea that you are wonderful, strong and doing your best. Dealing with panic attacks is exhausting, especially if they're constant and knowing you're putting in the effort to look after yourself can help you feel better.

Reinforce positive affirmations 

I love affirmations as it's the best way to build self-love and self-confidence. Affirmations are easy to introduce into your daily routine, either in the morning, as you feel a panic attack come on or when you notice the signs of panic attacks. They can help you feel positive about yourself and know you can deal with the hardships panic attacks cause.

I hope you enjoyed this post. Do you live with panic attacks?

Thank you for reading <3

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Thank you for reading my blog! I hope you enjoyed this post and found it helpful in anyway. I'd love to hear any feedback you may have.