4 steps to calm yourself down when you’re experiencing a panic attack.


 

Yep, another article about panic attacks. Trust me, I’ve been there! I’ve experienced having a panic attack in various places like train stations, schools, and Uni. Having panic attacks can be hard but throughout the years of suffering with paranoid schizophrenia, I learned to calm down especially when experiencing panic attacks. Here are my 4 steps to calm yourself down when you’re experiencing a panic attack

# 1 Find a place where you can be alone.

When you have a panic attack you tend to need to be alone. Especially with hard breathing and heart beats really fast. Find a place that’s not too remote but you can be alone. For example a bench at the back building of the university, near a lift or emergency exit if a panic attack occurs in a train station or public space also you can find simply a wall or maybe a park near your school. Being alone in this place can calm you down cause you can now breathe and handle the panic attack

# 2 Use positive affirmation to calm your mind down

When I have a panic attack I often use positive affirmations to calm my brain cell down. Having a panic attack is also overwhelming but try to say words like: I can do this, I will do a week, everything’s going to be okay,  I will get through this and I’m precious. Saying those things will make you calm your brain cell and nerves down. Maybe you will still look silly when you do your self-talk but it really works to calm yourself down.

# 3  Don’t forget your water

Panic attacks cost you a lot of energy that’s why I recommend that you have a glass or a bottle of water nearby. Water can calm you down after your body has to pump a lot of blood. Not immediately but after you do the first and second steps.

# 4 Contact your psychiatrist

Do this step only if you still can’t calm down after doing steps one to three. Contact your psychiatrist in case a bad thing happens also when you start to have suicidal thoughts you need them to calm you down. Because when a panic attack makes you have suicidal thoughts it’s dangerous especially if no one is near you! You might tempted to follow those thoughts and turn those thoughts into action!

Do you guys also have experience with panic attacks how do you calm yourself down? Tell me in the comments 

Komentar

Posting Komentar

Postingan populer dari blog ini

The History of World Hello Day

Gambar
  What is World Hello Day? World Hello Day, which falls on November 21st and 22nd every year, is a day that reminds us of the importance of communication in maintaining peace. You can participate by saying or sending a "Hello" message to at least 10 contacts or people you meet. The Brief History of World Hello Day As reported by detik.com, World Hello Day originated as a response to the conflict between Egypt and Israel known as the Yom Kippur War. World Hello Day reminds us that communication is better than war. World Hello Day was initiated by the McCormack brothers: Brian McCormack and Michel McCormack, who started a peace campaign. The McCormack brothers collected all their money to buy stamps and wrote letters to world leaders. Their efforts were not in vain, as they received support from more than 15 countries. The word "hello" itself has been around since 1827. The word commonly used when answering the telephone was not actually recommended by the i...
Baca selengkapnya

3 Reasons Why I Chose Amsterdam as the Setting for Double Minority Hanna

Gambar
 As many of you may already know from reading my novel Double Minority Hanna , I previously shared the inspiration behind the story, which comes from personal experiences and my community. In this article, I want to delve into why I chose Amsterdam as the setting for Double Minority Hanna and how it plays a vital role in Hanna’s journey. 1. Mental Health Support and Recovery Environment in Amsterdam One of the key reasons I chose Amsterdam is its robust mental health support system and recovery-friendly environment. The city is home to communities, organizations, and a cultural attitude that promotes a positive outlook on mental illness. This is why Hanna, following her brother's suggestion, moves to Amsterdam. The environment contrasts sharply with that of Indonesia, where mental health stigma is prevalent and mental illness is often misunderstood as violence or weakness. In Amsterdam, Hanna finds fewer people willing to bully her, thanks to the city's more progressive stance...
Baca selengkapnya

The Crucial Role of Physical Health in Mental Illness Recovery

Gambar
  As you all know, I've recently begun a regular workout routine, starting with just 5 minutes of exercise each day. This is my update on how it's been going and the significant impact it has had on my mental health. For a long time, my doctor has advised me to exercise, but I have always found myself being lazy and putting it off. Exercise seemed like a daunting task, especially when struggling with the symptoms of paranoid schizophrenia. The idea of getting up and moving felt overwhelming, and I was skeptical about how much a simple workout could actually help. However, as time passed, I realized just how right my doctor was! Once I started working out, my mood improved significantly, and I felt much more stable. Remarkably, my symptoms of paranoid schizophrenia have diminished, even after my doctor reduced my nighttime medication from 400 to 300 milligrams. This reduction in medication was a milestone for me, and I believe that my commitment to physical activity played a cru...
Baca selengkapnya