Another Anxiety Attack

If you've never experienced being with someone who's had an anxiety attack or never experienced them yourself then I would like to try and help you understand.
Around 3:20 a.m. this morning I woke up from a dead sleep. I wake up randomly all the time and usually just go right back to sleep or scroll through X until I'm ready to close my eyes again. This morning as soon as I awoke abruptly, I knew it was going to be a VERY long morning.
I noticed that the whole left side of my back was in pain in my lungs. Then, I just fixated on that pain. Immediately I always start thinking of the worst things that will happen to me. Like I explained in a previous blog post last week, I used to be kind of on the "Hypochondria". I've gotten so good at controlling it over the years, especially since I've been on medication the past 4 years to help control my anxiety attacks. Just sometimes, it doesn't always work.
As soon as I had it in my head that there was something wrong with my lungs, it slowly began. I knew, I would soon have a full blown panic attack. So, first thing in my head is that my left lung is going to collapse. I have vaped since September of 2024 because it really does help me with triggers that will hit me, which would usually lead to heavy drinking. O'no, I thought to myself. I've been vaping so now my lung is damaged and I'm going to probably die. So, then the second scenario came to my mind. O'no, I'm going to have a heart attack. I know that when women have heart attacks, they will usually have back pain. I've read a few articles the past week that had to do with heart attacks in women's health. I was going to die from a heart attack! I was going to die. By this time, my heart had already started to beat a lot faster and harder. 
I hurried and got up, when to the kitchen and got an anxiety pill and took it and went to get back into bed. Halfway to the bedroom, my feet were already giving out beneath me from the adrenaline kicking in from the attack. Heart pounding now! Beating out of my chest! I laid back down and lay on my back and proper my head up on the pillow while I put a pillow under my knees. This is the worst part because now I know, that I can't get out of this. Once it begins I have to ride it out for the full ride. It's like a roller coaster. Once you get on and the ride starts, you're stuck until it's over! 
So, I'm laying in bed and I breathe in my nose as deep as I can, then out my mouth and repeat over and over. That doesn't ever really help, but I still always do it every time. My heart is already pounding, back in pain, my mind starts to race like I'm on meth. (I'm not by the way LOL). My whole back starts to tingle all the way down my arms and to my fingertips and then I break out in a cold sweat. I have learned that when I'm having a severe anxiety attack, to uncover completely and sometimes stripping off all my clothes help. Over heating CAN also cause a panic attack. 
After dealing with the attack for about 10 minutes, it finally started to subside. The anxiety pill now has kicked in. A lot of help it did when I needed it the most HAHA.
So now I'd like to share with you some ways to help others if you happen to be with them during a panic attack. DO's and DON'TS. I will begin with the don'ts.

Don'ts
1. Never say, "Just Calm Down!" Wow, that's the wrong thing to say even to a woman when she's NOT having an anxiety attack. So why would anyone think it's okay to say that during an anxiety attack? LOL 
If told to calm down, a person having a panic attack may feel as though you are suggesting that they have complete control over their symptoms. If a person could simply calm down and stop having a panic attack, they would. You may think you are helping to redirect the person by telling him to calm down. In reality, it can just cause them to be more aware and self-conscious of their symptoms. Instead of being verbally directive, try to get the person to calm down using one of the many strategies to get through panic attacks. Some helpful strategies include relaxation techniques

2. Never say, "You have no reason to be nervous!" Well thanks genius! My problem is miraculously healed! The person who is having the panic attack is aware that there is no reason to be anxious. When going through a panic attack, a person’s fight-or-flight stress response is triggered, making their mind and body prepare for an actual or perceived threat. Even if they are not in any real danger, they still may not be able to stop the attack from running its course. Reinforcing that the person’s fear is unfounded can increase one’s sense of anxiety. Instead of bringing the lack of threat to their attention, try being a voice of encouragement. Use a soothing voice and simply remind them that you are there for them.

3. Never say, "You're embarrassing yourself!" This just comes across as a truly insensitive comment. Many people already feel embarrassed about having to manage a panic attack in public, so there is no need to bring this to the person’s awareness. Using supportive statements can all go a long way in helping a person having a panic attack to feel more confident at such a vulnerable time. 

4. Never say, "You're overreacting!" These few words can be tremendously discouraging for a person facing a panic attack. It can be hard enough to have to deal with uncomfortable symptoms, but even more challenging when others are minimizing their experience. Panic attacks are a real set of symptoms and should not be confused with emotional reactions that are within one’s control. People with anxiety often perceive these attacks as frightening, and by telling the person that they are overreacting, you may make it harder for them to calm down. You will get better results if you try to put the person at ease.

DO's

• Stay with the person and keep calm.
• Move the person to a quiet place.
• Ask what the person needs.
• Speak to the person in short, simple sentences.
• Be predictable, and avoid surprises.
• Help the person focus.

  Ask the person to repeat a simple, physically tiring task such as raising his or her arms over the head.

• Help slow the person's breathing.

  You can do this by breathing with him or her or by counting slowly to 10.

• Know what to say.

  It's helpful when the person is having a panic attack to say things such as:

  • "You can get through this."
  • "I'm proud of you. Good job."
  • "Tell me what you need now."
  • "Concentrate on your breathing. Stay in the present."
  • "It's not the place that is bothering you; it's the thought."

"What you are feeling is scary, but it's not dangerous."

Helping Long-Term
If someone you know is getting treatment for panic disorder, you can offer ongoing help as the person takes steps to recover from it. Here are some things you can do.

• Allow the person to proceed in therapy at their own pace.
• Be patient.

  Praise all efforts toward recovery, even if the person isn't meeting all of the goals.

• Stay calm.

  Don't panic when the person panics.

• Accept the current situation.

  But know that it won't last forever.

• Take care of yourself.

  Remember that it's okay to be concerned and anxious yourself.

I really hope that my blog can help you better understand Severe Anxiety Disorder. I am currently taking 3 anxiety pills daily, but I'm thinking about making a DR. appointment to either up my dosage or to try another medication.

If you're experiencing anxiety and panic attacks, please make an appointment with your Dr. ASAP. It will change your life!

xoxoxo, Michelle Neal