Your step-by-step guide to overcoming panic attacks

Recently, I experienced a panic attack, but was able to recover quickly. I am writing this post to give help give some insight into the “experience”…

How do I recognise when I’m about to have a panic attack?

When you research online, you will notice that different people have different symptoms, and as you learn more about yourself and your brain, the easier it will become to recognise them. Here are some symptoms I personally experience:

  • uncontrollable shaking
  • racing or pounding heart beat
  • feeling like you can’t breathe
  • overwhelming, irrational thoughts
  • feeling you’ve lost all control over your body and mind
  • other physical sensations such as shaking etc

What to do to recover from a panic attack

Remember that a panic attack is completely normal, and is just a release of adrenaline in your brain. However scary the sensations you’re experiencing may seem, you are not dying.

  • The most important thing is to focus on your breathing. Start by breathing in for 3, holding for 3 and breathing out for another 3. Repeat this until you begin to find yourself calming down, focusing on your breath only. Even after you feel more calm, continue to do this, but for 5 seconds at a time. After a while, this will help to relieve your other symptoms and allow you to regain control of your mind.
  • Try taking yourself to a relaxing place. Imagine a forest, waterfall, anything that you associate with peacefulness. Imagine the sounds and noises that could be there, what/who could be there, what time of day it is etc… This will help you to place your attention on this so that you don’t think about having a panic attack as much.
  • A technique I learnt in therapy is to use one of the five senses (sight, touch, smell, hearing and taste) and focus all of your attention into one thing in the room. For example, this may be the sound of your fan or TV whirring, the texture of your T-shirt or even the shadows and patterns on your wall. once all of your attention is focused onto this one thing, you won’t be thinking about having a panic attack.

What just happened?

A panic attack is something that around every 1 in 10 people experience. It’s completely normal – but this isn’t to say that it’s bearable or that it’s okay. However, there are many ways that you can overcome them.

For more information on panic disorders, go here

January 15, 2017

Are you an anxious teenager?

Hi my name is Rosie-Mae James, I am Amy’s cousin. We both suffer with awful anxiety disorders, so we decided to put our heads together and we came up with the idea to create a blog. The aim of this blog is to reassure fellow suffers that you are not alone in all of this, it’s natural to be scared of what you have no control over.

See Amy’s blog: This is how I’m coping with teenage anxiety and how I found out about it

Anxiety is a massive part of my life, its scary to have no control over the thoughts that come into your head. I can go months without an attack but when they come they’re dreadful, I start to hyperventilate (when you can’t control your breathing), I then have to sit alone for a while to regulate my breathing. I feel like the world is coming to a stand still. We all have our triggers. Mine are food and new situations. I won’t go into detail at this point but they both scare me.

I guess you think nobody could possibly understand what you’re going through, maybe because you don’t understand it yourself? Living with a disorder like this can make you feel so small, scared, vulnerable and isolated! Sound familiar? Then you need to make the mature choice to tell someone. You see, keeping these scary feelings to yourself will just make you feel worse. Your family and friends might not understand at first but once you have educated them about anxiety and how awful you feel then they can be of great comfort! When I found out I had anxiety initially, I felt so isolated it was unreal. My Mom has depression so she partly understood how I felt. It was a relief to share my feelings.

Have you ever obsessed over something for ages?

I have replayed situations over and over again, in my head that anybody else would have just dismissed as trivial. Someone said I looked tired the other day and I felt so self-conscious for the rest of the day, I couldn’t stop worrying about how I looked. It felt like it was eating away at me! All the little, insignificant things in life are the ones that seem to dwell in my head for days on end! Forgetting to kiss my mom goodbye or not tidying my room can seem insurmountable and I can stress all day about them. Crazy I know!

One thing I have learnt it is okay not to be okay! Its acknowledging that things are not okay and learning to deal with them.

This is how I’m coping with teenage anxiety and how I found out about it

I am a teenage girl (I will be 14 in a couple of weeks time) and have a type of teenage anxiety that affects my social life and prevents me from going out to new unknown places, especially overnight.

This is my very first post and to be honest, I am a little nervous at pressing that ‘publish’ button. I decided to start a blog as I feel it will help me get my thoughts out there and also help fellow teenage anxiety sufferers. (If you show similar symptoms, or have a teenage anxiety story then please tell me about it in the comments as I’d love know that I am not alone!!).

The story of how my teenage anxiety started …

I wasn’t “officially” diagnosed until about a year or so ago, but we’ve (me and my family) have been aware of my reluctance to do things outside of my comfort zone for some time. Not wanting to do things outside your comfort zone sounds quite normal, but when your comfort zone is as small as mine it’s can be a massive problem! Mine basically consists of me staying at home and watching TV all day as I get really stressed about going out!

How did my teenage anxiety start?

I remember it all first starting when I went to my grandparents to stay for a weekend without my parents. I’d done that sort of stuff loads of times before but for some reason this time I got really homesick and I would dread having to go to sleep because I hated sleeping away from home. In the day I could distract myself with other things, but when it started to go dark I would for some reason start to get “panicky” and start to show the symptoms of (what I now know to be) a “panic attack” coming on.

It’s hard to explain the feelings and thought-process that goes on when you are suffering with anxiety, especially during an anxiety or panic attack, because nothing really makes much sense at the time. However, these are some of my symptoms of a panic attack:

  • Can’t breathe properly
  • Feel light-headed
  • Irrational thoughts (that don’t seem irrational at the time)
  • I feel like I might be ill, which causes even more anxiety
  • Feel like something bad is going to happen

The best way I can describe it is if you pick the thing you fear most, maybe a spider, a snake, an exam and think about how that makes you feel! Having anxiety might mean you experience these feeling most nights 🙁

In the beginning, I didn’t really know that what I had was anxiety, because at the time I was only about 9 or 10. Things then built up from that and I started to turn down offers to meet up with friends, especially at sleepovers. 3 years on and I still haven’t spent more than a night or two away from my parents.

All I knew in the early days, was that I was scared all the time and didn’t have a clue why!

At its worst, it got to the stage where I didn’t want to go to school because I was scared of having a panic attack in front of everyone. It was at this stage when my parents decided to get me some professional help.

How I found out that I was suffering from anxiety …

When it got bad, we went to the local doctors for advice, but we were told that it would be months before I could see anyone to help me. As a side note, I also thought the lady we saw wasn’t very helpful at all, she reminded me of my old history teacher. Anyway, we were in and out in about 5 minutes and she didn’t really listen to what I had to say. She did mention that school can help if I wanted to contact them, but I shrugged off the idea because I didn’t like the idea of having to talk to my teacher about everything – having the anxiety is bad enough, but having to be counselled by your teacher is even worse (at least it is in my mind).

After the docs, my dad did some research about private therapy, and found somebody local that could help me with CBT (cognitive behavioural therapy – I still don’t really understand what it means), and made me an appointment to go and see her.

Week 1 of counselling …

As we arrived at the counsellor’s office, it took about 5 minutes for my mum to convince me to pluck up the courage to go through the front door.

It wasn’t just because I had never been there before, it was because I would have to sit in a chair and tell a total stranger everything that goes on in my head. This was totally daunting for me and I also didn’t want her to think I was a complete weirdo (debatable).

Once my mum had dragged me up the stairs, I went in and we started talking. She wasn’t quite the child-eating monster I’d imagined, and I soon realised that she’d done this a hundred times before. I have to admit, it was a bit awkward and a little embarrassing to start with, but once I accepted that she’d probably heard much weirder things in her career listening to people like me, so I started to relax.

To start with, she pretty much did all the talking and I just sat there and tried to smile. Then she started to ask a load of questions that I honestly didn’t know the answer to and had never even thought about before. She kept asking me what I thought about what she was saying and I, being the incredibly thoughtful 13 year old I am, I just said, “Yeah, mint”.

I soon learnt that when she went on a long tangent about something, I should have an idea of what to say in mind so I was was ready when the dreaded question came. Apart from that, the therapy wasn’t as daunting as I thought it would be, and after a while, talking about my feelings was like second-nature. (Hence this blog! There’s no way on earth I’d have talked about this 12 months ago!)

What about you?

Are you a teenager suffering from similar issues? If so let me know in the comments, It’d be nice for me and others to hear whether you are getting help and how, or even if you’re only considering therapy or are in your first stages to recovery. (Be sure to use a different name, that way you can talk about your weird/not so weird therapists etc without them getting offended).