Why Do I Need A List?
Good question. Answer:
Because it will show you how to control the panic instead of the panic controlling you.
Because the next time you have one, you will know what to do and therefore, will not be as afraid.
Because not being afraid of the next one is the hardest part of overcoming panic attacks. The peak point.
It should be noted that before using this list, you need to always go to your doctor and get a full checkup. Blood work, xrays and complete allergy tests. Get the works. Make sure there is nothing detectably wrong with you at all. See a psychic (not a medium-there's a difference) if it makes you feel better. Chances are greater than not that you are only experiencing panic attacks or the ailment is not serious enough to worry about for now. And while this checklist is to help you cope with it, not a cure, that doesn't mean there isn't a cure out there. (Snacking on almonds and tomato juice is a good start towards a cure. So is supplementing with magnesium.)
The Onset
So, here we go! For whatever reason, you are now feeling "off." You may be wringing your hands. You might notice-or people around you are noticing- you are rocking back and forth in your seat (anxiety.) You may be slinging your foot back and forth faster than that can shakes at the paint mixer in Walmart. You might suddenly get itchy all over (classic allergy symptom, btw.) You may find you can't breathe as easy as you did before. (Another hint it may be allergy triggered.) You might get dizzy or "whoozy." This is the onset of a panic attack. Before it gets full blown, you can try this checklist of things to do to offset the major stuff quickly.
The Checklist
1) First and foremost, if you believe in God: Pray. Rebuke this sucker in the Name of Jesus before it goes any further. Do it with authority because it isn't by your authority, it is by His authority. And we all KNOW He has the authority over this little speed bump in life. Remember, God and his angels are all around you all the time. That in itself should bring some comfort.
2) Do the breathing technique that all of us should be familiar with by now: Deep breath in to the count of two Mississippi's and release to the count of four Mississippi's. This has been proven to slow the heart rate in countless studies across the nation. So if you are worried about having a heart attack, this will help stop that fear right off the bat. Do this until you can complete a sentence in a calm and collected manner. You should be able to give your name and date of birth without stuttering, being short of breathe or crying.
3) Grab a cold something (doesn't matter what as long as it doesn't leak on you once it has thawed) from the freezer or buy something frozen from a nearby store. Even a cold pop can from the vending machine will work temporarily. Put it on the soft spot of your throat where the collar bones meet. This will help cool that area that is causing the choking sensation you are most likely experiencing. It will also help your breathing. (Ever wonder why it is so cold in a doctor's office?) For some reason health issues leave in the presence of colder temperatures. This is especially true if it's a heat wave outside or you have been exercising, doing strenuous activities of any kind or are angry about something. Even better is to step into a cold room somewhere if you can. Turn on the air conditioning. You get the point. Get cold. Close and cover your eyes. Lay down on your back, if possible, with your knees up. Stay cold for at least 20 to 30 minutes. Which brings me to number four. Start your timing now.
4) Stay absolutely still for at least 20 minutes. (During the same time as number 3.) This will give you an opportunity to relax. Still your mind. Take a break. Renew yourself. It doesn't matter if you're at work and there are a thousand and one things to do. You can get back to it when you are feeling better. Better to deal with this now like this than have to be rushed to the hospital because it got out of control and made you fear another one down the road. The work isn't going anywhere. If you can't get your mind off of work or what's bothering you, try some of these mental distraction ideas:
a) Count backwards in 3's from 100. If you mess up start back at one.
b) Ask yourself what is the best vacation you could ever take? Then begin laying out the plans for it. (Unless that sort of thing stresses you out--it does me.) How many rooms? What amenities? Would you fly there or drive or take a train or ship? Would you go sight seeing? Would you take a planned tour while you are there or wing it? If a beach, what drink will you order as you lay by the ocean soaking up the sun? Imagine yourself there right now. What's the color of your bathing suit.
c) Is there a song you love? Sing it to yourself. Or play it if you can. It has been clinically proven that people automatically relax when they hear a familiar song come on the radio. This is can also be a song/sound that you have previously practiced meditation or relaxation with. (As you should be doing on a daily basis, if anything, so that you can play it during an attack to bring you back down.)
d) Do you have a mantra or affirmation statement that calms you? Try to memorize a verse from the Bible. Try repeating it during an attack and watch what happens.
e) If you can get your hands on something that has the color turquoise or cyan green on it, looking at it or mentally visualizing it has been shown to help mental patients and patients in duress. That's why it is the chosen color for surgeons and doctors. (Surrounding yourself with these two colors are a huge help to visually bring you down from an attack before one even begins.)
f) Laughter. If you can think of anything that makes you laugh, that would be great. If not, try to keep a cd, dvd, or recorded show on hand to entertain you when you need it. Simply watching a funny movie may be all you need to get out of the frame of thought, situation, or depressive mood that brought you to a panic attack in the first place.
Keep in mind that I am not saying panic attacks are only caused by mental things. They can be brought on by so many things, mostly physical. But the way we cope with them until we find out what is causing them can make all the difference in how well we come out of the situation. Plus, most doctors are so trained to believe they are brought on my mental disorders they rarely take the time to fully evaluate you in rural areas.
5) If step four didn't bring you out of it because you just can't seem to calm down., exercise can help to burn up some adrenaline. And if you are on medications such as Xanax or Ativan, after this step would be the time to take it. (Xanax and Ativan, if taken regularly is highly addictive no matter what they say. If you take it as a daily regime and get hit with a panic attack anyway, use it as a last resort only to prevent any further addiction.) But be warned, stay away from anything high impact such as running. While running is a good idea for physical fitness, now is not the time to get your heart rate up any higher than it already is. Exercises that require strength and core stabilization are best, preferably with a set of dumbbells or a barbell with weights just heavy enough to make you see your muscles contracting when you work them. Lifting weights is also a good way to work off any frustrations. (Don't be afraid to get loud here, it's therapeutic.) Slow and controlled movements should be your goal. My favorites are arm curls, clean and jerks, flutter kicks, oblique barbell twists, single arm dumbell fly, push ups, Dumbbell Stiff Leg Deadlifts, dumbbell bench press, standing two arm dumbbell presses, laying down four count leg lifts. (Thank you Shape Fit for all the demonstration tutorials!!!)
Tips and Tricks
That's it, my friend ! If you haven't calmed down by now, you were not having a panic attack. You were hyped up on something chemical. Even with that, the exercises should have burned it up. And guess what, after step 2 you probably was not having a heart attack (as most people feel they are) or any other serious ailment. It was just a panic attack or anxiety attack. The first three steps work well with migraines as well, which are forms of panic and anxiety in most cases.
It is a good idea to be prepared beforehand for the onset of a panic attack. Having the materials around you will make it easier to deal with it.
I strongly recommend the following items for anyone suffering panic attacks:
1) Think Right Now for panic and anxiety. http://www.thinkrightnow.com/audios/audiopananx.asp
2) Get a chest pillow to sleep with nightly. You can use the heart shaped kind or a large pillow to place between your breasts or chest and your arms at night. The goal is to make sure you are not squishing your chest together at night so as not to aggravate the vedic nerve. The vedic nerve is a nerve that runs down your chest and cause all kinds of havoc from vomiting in cold or hot temperatures to other serious ailments. It is completely treatable, but doctors rarely correctly diagnose problems with this nerve for some reason.
3) If you are put on nerve pills such as Xanax or Ativan and ordered to take them three times a day, don't. Take them only if you need them. If you find you need them everyday, take one a day and then more ONLY if you have another panic attack and this checklist fails. Do this at your own risk, of course. But it is my opinion to do it because that medicine is highly addictive. Then after you are addicted to it, you become some sort of dirty word in your doctor's office and are going to eventually have to come off of this medicine.
4) Exercise regularly everyday. At least 30 minutes a day of continuous exercise. You don't have to run a marathon., but do get moving. It will help regulate serotonin levels, lower blood pressure, and increase oxygen in the body. Plus if you walk in a serene area such as a park or by a lake, you get the added bonus of connecting with nature to help the renewal of your spirit and psyche.
5) Avoid common triggers for allergies, regardless of what your tests say. Chocolate, sugary foods, caffeine, deep fried foods (ok, that's not an allergy food, you just shouldn't eat them,) peanuts, wheat, oatmeal, barley, rye and msg. Avoid processed foods, sugar substitutes, otc NSAIDS because of adverse reactions and "sensitivities" (not allergies legally) you may not be aware about.
Try to include more vegetables in the place of these foods and be sure to drink plenty of water everyday. Salads done right act as natural sedatives.
6) Keep a picture or item that induces peace and calm with you to pull out when you need a good mental break.
7) Keep a journal. Journaling lets you keep track of when you are getting your attacks and therefore an invaluable tool to discovering what is your "trigger." It also lets you know what helped you last time you had an attack.
8) Wear silver if possible. It has a chemical reaction with the human body that creates a sedative effect without side effects of drugs.
9) Surround yourself with any color that calms you. Most react well with cyan green or turquoise. Those colors have a cooling effect on the body and have been studied too many times to count, all proving their efficacy.
10) Keep people out of your life that are causing you trouble if you can. There is no need to put added stress on yourself at this time if it isn't absolutely necessary.
11) Delegate chores. You don't have to do everything. Allow others the chance to take care of some responsibilities and prove themselves worthy too. It helps children become responsible adults and grown ups to be a helping hand and good friend to you.
12) Don't shun advice from others who are willing to offer it. So what if they don't all know what they are talking about. Who cares? They are trying to be a friend to you when they offer you advice. They are not trying to judge you or be superior to you. Let the love in !!!!
13) Go to church regularly and have them pray for you often. That's what the church does. We pray for each other and support each other in the time of need.
14) Spend time with family and friends as often as possible. Do your hobby thing that you love. The idea is to be happy. Have some happy time just for you everyday. What makes you happy is up to you.
Thanks for reading. All this information has been personally tried and found to be true. I wish you luck and many, many peaceful nights.
