I’m delighted I was able to guest post (here) on another prolific writer’s blog Woman on thin ice by Kate. Here’s just a few excerpts from that post:
What to do if you’re having a panic attack
- Breathe as slowly and deeply as possible, exhaling first – slowly for a count of 8-10 seconds
- Recognise that this is a panic attack and tell yourself that this will pass
- Try to get to a quiet space and sit down if necessary
- If you’re at work or outside, ask for help, I know this might feel a little embarrassing but ask if you need to
- Count backwards slowly from 100 in 3’s or
- Exhale and breathe slowly, as above – look around for 5 things that you can see and name them out loud i.e. “I can see a truck,” etc. You can go onto things you can hear, smell, taste or touch in the same way – until the panic subsides. This technique will help you stay in the present by using your five senses
- Use muscle relaxation techniques – try slumping your shoulders, letting them drop down from your ears, give your jaw a little wiggle then let it relax, uncross your legs, unclench your fists and lay the palms of your hands lightly on your thighs (your body cannot be relaxed and tensed at the same time)
- Put a few drops of lavender (known to ease anxiety) on a tissue, exhale then breathe it in slowly
- Dial 999 if the symptoms continue or get worse
What to do if someone else is having a panic attack
- You can be there for them, just listening, if that’s what they want. And I know this is hard but — don’t interrupt, listen actively (for more on listening skills see here).
- Ask the person if they’ve had a panic attack before, and what they think might help them or has helped them in the past
- Encourage them (or tell them quite firmly if they’re confused and unable to follow directions) to breathe (as above). Do this with them if necessary, as often they think they can’t breathe and won’t be able to do this alone
- Follow the above steps and call 999 if necessary
You can read the full post here but in the meantime, I’m happy to answer questions. Do you have any other super tips that could help someone who has panic attacks? Is there something you use to keep panic at bay?
Kate says of her blog: The blog aims to make women feel great about themselves and to help with the challenging issues life sometimes throws your way.
She does indeed write masses of ‘stuff‘ about ‘everything‘ regarding the challenges we all face in our daily lives and to help women in particular. Kate writes about anything from Women’s Lifestyle to Inspirational Women and Business to Blogging, so I’m sure there’s something you’d find interesting, if you want to drop in.