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Posted by: Valeria on 2010-07-26, 16:27:30
My mother is bi-polar as well, and she has had panic attacks. The first and most important thing you can do is control your breathing. It is very easy during times of stress to neglect correct breathing. Subconsciously, our nervous system becomes affected by muscular tension and other stress reactions, altering the breathing patterns we take for granted. The symptoms associated with bad breathing are numerous and include, dizziness, shortness of breath, pins and needles, pains in hands, feet and muscles, pain over the heart and shaking to name but a few. So to relax, inhale fully (but stay relaxed) and then, without pausing, exhale slowly. Then repeat this as many times, as required. Correct posture also helps, chest expanded, back straight, lungs and internal organs relaxed. Diversion Tactics Here are a few examples of diversion tactics to use whilst having an attack. Practice them, they really work! Splash face with cold water - this produces the dive reflex and causes your brain to send messages to your body to slow down. Take a long slow breath in, hold to the count of 7, slowly let it out. Follow with a few normal breaths. Then repeat as necessary. This also helps with hyperventilation. It also feels some what comforting if your breath feels short and high in the chest. * Re-assure yourself. Try not to add fearful thoughts on top of the anxiety such as 'I'm going crazy', 'what if I cant leave here' or 'what if someone sees me like this'. Instead try and think about the reality of the situation. For example, try telling your self 'I have been through this many times and nothing bad has happened' or 'it's o.k. this is just my bodies normal reaction to anxiety, nothing more. * Lower your gaze. Often when we are panicking the stimulus from all around us seems overwhelming. Light seems brighter, noise louder etc. One good techniques is to lower your gaze towards the floor or ground until your panic has passed sufficiently. * Talk to someone. Often being reassured by someone or just making a little contact can not only distract us from the panic but also can make us feel safer and less alone. Hugging someone is even better. Touch is very comforting and reassuring. *Listen to music. If you are at home or have headphones or a car stereo. Put on some relaxing ,or other, music that makes you feel good. Lie down and do some breathing exercises. Let yourself relax. * Move your focus but in a positive way. try and read, watch something on t.v or perhaps write in a journal. Don't just stay still and focus on the symptoms. Hope you can see the doctor soon, feel better! |
