Uncategorized March 10, 2017
The phrase “I’m about to have an anxiety attack” was thrown casually into conversation throughout my adolescent life. As a young person, my working definition of the phenomena was a feeling of stress. The media, let alone my teachers, peers, and family, never showed me what they looked like, or how severe they can be. The way I thought of anxiety changed when I witnessed my best friend go through PTSD. However, I did not understand how to cope with anxiety attacks, or understand its nature, until the realization of my own panic. I still battle the fear of attacks daily, something I, and many others, wish they did not have to do. It has taken me many therapists and years of unhealthy coping to know how to effectively tackle my emotions. Many are aware that the phrase, “Just calm down”, fails every time. When anxiety takes away your ability to function, the only control you feel like you have is funneling energy into the attack. I do not have all the answers, because there is nothing that cures the sadness panic brings. However, there are ways to intervene and trick your body into realizing it’s not in danger.
Panic has a way of making us think the feeling will last forever, although we get through it every time. Something you can do to shock your body out of anxiety is putting an ice pack on your face, specifically under your eyes. This action signals the Mammalian diving reflex, which is really the cooling of your brain. This reflex is functionally used to conserve energy for survival if you were to be submerged in cold water, but in panic shuts down parts of your brain that are sensing danger. This reflex keeps people alive if they drown, and has the power to neutralize feelings of anxiety.
This tool is probably annoying to hear repeated, but it can be powerful when you tailor it your personal anxiety. You should never feel as if you have to get through an attack by yourself, but sometimes you are in the wrong place at the wrong time. Instead of circling in your thoughts of self doubt, replace them with simple phrases such as, “I just have to get through this moment, this breath, this 2 hours, this feeling of hyperventilation, this email, this conversation, etc.” Tailor what you say to the present moment, because we only have to endure the present moment in the grand scheme of life. Anxiety is a feeling consuming your present moment, it’s intensity will pass. The most important thing to keep in mind when trying to reduce anxiety is to have a non judgmental stance. This means reciting affirmations that empower you, “I have what it takes to make it through” instead of statements like, “My anxiety always gets the best of me.”
No one is realistically going to go on a run during a panic attack, but two minutes of fast paced jumping jacks do the trick. By increasing your heart rate through cardio exercise, you kick your body into a different gear that distracts it from panic. Your systems sync up and soothe after jogging in place for a couple of minutes. An alternative to fast paced movement that will do the same thing is sitting in the pigeon yoga position. A deep stretch gives you a sensation to focus on that is both good for your body and promotes relaxation. Both activities force you to be present.
A portion of people who suffer from panic are prescribed as needed medication to use in crisis. There is a myth in the mental health world that using medication is avoiding the problem and inhibits you from confronting panic. These medications, benzodiazepines, effectively reduce an attack’s severity. I personally become apprehensive of medications during an attack, because I think I should be able to get through it on my own. Panic happens because of wacky brain chemistry, it is not your job to blame yourself or others. Feeling more relaxed sets you up for healthy coping. Using medication does not make you weaker, it makes you strong enough to know your boundaries and advocate for them. If you struggle with panic and it takes hours to calm down, medication might be something to look into. If you prefer not to, taking over-the-counter antihistamines (Benadryl) or supplements (Melatonin) have a sedative effect. If you use any type of sedative, make sure you’re safe and avoid driving.
I used to reject mindfulness, but now I use it daily. Anxiety can consume you to the point where redirecting your thoughts/attention seems impossible. It creates the illusion that the most useful thing to do is wrap yourself up in suffering and wait for the perceived threat to hurt you. You can use mindfulness anywhere. It is as simple as noticing the colors around you, feeling your body on the ground, noticing smells, etc. It is about paying attention to the world around you on purpose. While our sense of reality gets tangled during panic, you can physically and mentally ground yourself while laying down and trying to focus your energy on solidness of your body. This is not the only route, another way to combat anxiety is by using PMR, progressive muscle relaxation. This mindfulness meditation asks you to tense and relax certain muscles as a way to scan your body. When you release the tension in your muscles, it feels like you are freeing the stressful energy you have kept cooped up.
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