Iâm probably overreacting.
[ [ [ TW: PANIC ATTACKS ] ] ]
Iâm probably overreacting because thatâs what I do. Someone says calm down, but I just get more hype. Hereâs live footage of me jumping to conclusions and getting myself into a frenzy about (probably) nothing.Â
One of the most difficult things about having anxiety is fully understanding that your fears and thoughts are often irrational, and only you can fight them away or âreframeâ them, as my therapist says. The feeling that you are stopping you from freedom and peace is a huge weight to carry around.Â
One of my biggest fears is dying in my sleep. I canât tell you how many times I have called my sister at 4am in full panic, worried that I might not wake up the next morning. I am fully aware of how irrational that thought is. Yet it sneaks into my brain. Randomly. Without a warning. Iâm embarrassed that I am [age redacted] and I canât seem to control this thought. I havenât even told my Mother about this. (Well, I guess she knows now đŠ).  No matter how many times I call my Sis, freaking out, she is consistently patient with me. She knows that the worst possible thing to say to me during a panic attack is, âJust calm down!â or âGet it together!â Word to the wise: that doesnât help.Â
HELPFUL THINGS TO SAY DURING A PANIC ATTACK
âIâm right here.â Â
âIâm not going anywhere.â
âIâm here with/for you.â
HOW TO HANDLE WITH A PANIC ATTACK
RETREAT - Exit the situation until the anxiety subsides.Â
COUNT - Count to 10 slowly. Count again.Â
BREATHE - Take slow deep breathsÂ
REPEAT COPING STATEMENTS - For me, âI am alive. I am okayâ helps a lot.
VISUALIZE A COMFORTING PLACE/PERSON - Where are you peaceful? Think of that place.Â
TALK TO YOUR PERSON -Â Having friends and family members who take the time to learn about what youâre going through is key. Send them some info about Panic Disorder so they understand your journey.Â
One thing that has helped me often is that I have a person. My person is my sister. When I have a panic attack, she is the person I call. Not only is she qualified with her fancy UNC-Chapel Hill degrees and real life psych work experience, she knows me. She knows my triggers. She knows what Iâm afraid of and she knows exactly why Iâm afraid.Â
Little Sis + Big Sis = âĽď¸
WHAT DOES A PANIC ATTACK FEEL LIKE?
Panic attacks can mean different things for different people. For me, it becomes incredibly hard to breathe. I start to cry uncontrollably. The walls feel like they're closing in on me. I want to escape but I donât know how. If you have Panic Disorder itâs important to learn to identify what panic attacks look like for you, and then be able to tell the people closest to you how to do the same.Â
ARE YOU SOMEONEâS PERSON?Â
Ask your friend or family member with Panic Disorder: How can I identify when youâre having a panic attack? What do you need? What can I do? What can I say? If you need to, write a script. Most importantly, donât dismiss them. No matter how irrational, understand that their feelings are valid.Â
Last year, a âfriendâ told me âYou require a LOT! Being your friend is not easy.â This person, while very aware of my struggles, still felt it necessary to make me feel like I was a burden. As difficult as it was, I walked away from that friendship with the reminder that living with anxiety does not make me unworthy of friendship or love. I am not my mental illness. I am slowly learning to love myself. And Iâm pretty freaking awesome.Â
Panic attacks will happen. I will call my person. I will breathe. Â And when itâs over, I will love myself, just the same.Â
AFFIRMATION: I am worth loving. I am not a burden.Â
