I didn't realize or educate myself on panic attacks before the first time I had one- a few months ago. As you know if you follow me- I suffer from depression, and anxiety. Sadly, panic is a whole other island off the coast of those two. Last November, after saying goodnight to the family we had for dinner and starting to put the kids to bed- it all crashed down on me. A wave of PANIC. I felt like I was out of my body. I couldn't breathe, get control, and kept thinking crazy thoughts. After about 5 minutes my husband found me in the hallway- and I just collapsed in his arms. I looked up and said "Take me to the ER". If you know me, I hate inconveniencing anyone. Its the last thing I will do. I try to handle things on my own, but this- I knew I couldn't. The hospital is 25 minutes away- and we had just laid down our kids for the night. But I've never been in such distress in my life.
After having a few after that night, over the span of 4 months- I now know a thing or two about panic attacks, and would gladly take any feedback on them from other people dealing with them. One is- I've been trying to stay strong for far too long. Thinking I can handle it all, take on everything, and saying yes to everyone. Also, I'm in counseling and things from my past have rose to the surface from being suppressed for a long time. It all came to a head.
Two is- it only happens at night when I'm settling my mind down. All these scary fears, thoughts come rushing in.
Okay, so that's all I know about my panic. Now I have to learn how to overcome. It's hard when your mind and body overtake you. It feels like drowning, is the only comparable. There are many horrific feelings that come from panic attacks. This is what I've found to be helpful.
Look around you. Count 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and one thing you can taste. It's a grounding exercise that helps take your mind off your palpitation and focus on something else. When I do this, I find my heart rate slows.
Breathe. I take a deep breath in, hold for 3 seconds, and release for 5 seconds.
This one is the hardest, but I try to not think fearful thoughts. I go to what I know for sure- Truth. So I envision Jesus walking on water or something very calming and then I remember how many times in the bible it says to not fear. Mind over matter is huge in this process.
I still have panic attacks, but the intensity has lessened, thankfully, to these practices.
Can I also note- that life is hard and we weren't meant to take on everything. We weren't meant to. We can't worry and will have to let go of the fact of pleasing everyone, doing everything we think we need to, and just say no sometimes and YES to rest. It's what I am being forced to learn right now, because I've been doing a lifetime of trying to master it all instead of letting God. If we don't let God, we don't trust God. So, we have to let go and give it all up to Him.
When I had my worst panic attacks- insane thoughts would come to my head. Thoughts that I was a burden to my family, that I'm worthless, that I am no good at anything. Recite truth over and over in your panic attacks. My family needs me. God has a purpose for me. I can do anything in Christ who strengthens me. Recite, repeat.
More on panic attacks later. I am still learning about them and what to do. But if you are battling them, or have overcame them- I would love any feedback.
Ash
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