5 Ways to Curb a Panic Attack When Its Already Happening

Image courtesy of Pexels

Congrats. You're having a panic attack. But guess what? It's going to be okay. I've been there, and probably 1 in 4 people you know have too.

Some "fun" facts about panic attacks
- They cannot physically hurt you, or leave any lasting effects. Unless you fall over yourself, then its on you buddy.
- They don't usually last longer than 20 minutes, peaking at about 10 minutes and then calming down a little. You can feel general anxiety symptoms for extended periods but intense panic cannot be sustained.
- They don't have to have a trigger, although busy locations, parties and queues tend to be common causes.
- They can affect both men and women of any social status.
- They won't make you faint or pass out, but you might really need to take a sh#t (sorry mum)

The following are tips I've picked up from the ensemble of counsellors and therapists I've seen over the years, and they are techniques I use personally that minimize the stress of hitting that top rung of panic and talk yourself down from peak anxiety. Some of these tricks do take regular practice but putting in the preparation does pay off.

1. Tell yourself that you will be okay. Rinse and repeat.
Explain to yourself that logically, these symptoms are symptoms. They are a nuisance. But they will wash over you and the tide will fall back. Imagine yourself as a strong building and your symptoms are like stormy rainclouds that are just passing around you. It probably doesn't feel like you're in control but visualise yourself standing firm. Just acknowledge your symptoms as symptoms. You don't freak out over a runny nose and sore throat, because its a harmless common cold; and anxiety is both physically harmless AND common.

2. Breathe
Obviously. But as the famous song goes "It ain't what you do, it's the way that you do it." Bookmark this GIF image for reference so you can practice controlled breathing so you're a pro in a panic attack scenario. You can also follow your own pattern; such as breathe in through your nose for 5 seconds, hold for 7 seconds, breathe out through your mouth for 8 seconds. The more you practice this, the easier it is to apply when you need it, or help anyone experiencing a panic attack.

3. Don't leave the situation
Whatever you do, don't. I did, over and over, and now I have agoraphobia. YAY. Panic attacks are terrifying but if you can learn not to be afraid of them, you're onto a winner. If its a horrendous situation with people who make you feel unsafe and uncomfortable, or there's a danger of actually getting physically hurt, you have permission to leave. But if its just your anxiety symptoms that have you scouring the room for the nearest exit, I can absolutely unequivocally say STAY PUT! Take a couple of minutes in the bathroom or something, then go back to the situation and throw yourself back in.

4. Jump, skip, hop, dance- JUST MOVE!
With so much adrenaline on the go, burning it off through physical excercise is particularly effective. That's often why you see anxious people bobbing their knees up and down, but they often don't realize they're doing it. When you're feeling very anxious in a public place, you can run on the spot in a toilet cubicle (verified this by myself). However don't just run away from the location altogether. Even if you feel like flailing around like Mark at Rainbow f#cking Rhythms. You're Louis Theroux, You're Louis Theroux. At home just force yourself to run up and down the stairs to take the edge off, but regular excercise definitely has benefits for curbing panic which I'll be writing about in another post.

5. Hyperfocus on your surroundings, not yourself 
This is extremely useful to use in general anxiety/depression anyway, but here's why it might be good for panic too. Panic attacks are internal so by interacting with your surroundings you are taking your mind off of itself, which can help you stop obsessing over physical sensations. E.g. The more you think about how sick you feel, the more intense nausea becomes. I wouldn't advise smartphones being part of distraction, but rather tactile objects you can pick up and mess with. Feel the textures within touching distance, listen to the conversations of people around you or if you have someone with you, keep talking and focus on that. If you experience dissociation in panic attacks, pick out 7 objects you can see and describe them in detail, or have ice cubes in the freezer on hand for a different sensation. Essential oils provide a soothing stimulation for the senses too.

Bonus tip: 6. Try and find the triggers and what is making you panic
If panic attacks are becoming more and more prevalent, you should definitely assess what could be causing you anxiety. Regular panic attacks are not something you should have to just "put up" with, so speak to your GP who can refer you a counsellor, or wellness scheme (it very much depends on your NHS local service, unfortunately!)

Music For Mental Health: Portico Quartet "Art in The Age of Automation"

When words or people are hard to come by, music does a bloody excellent job at filling in to help settle, recognize or validate emotions.

I initially stumbled across Portico Quartet by complete accident on YouTube, not realizing the 2008 Mercury Nominated 4-piece was actually an original project of Nick Mulvey prior to his departure and consequent solo record. You've probably heard their tracks on montage scenes of moody BBC dramas, and one of their songs was featured heavily in last years' television adaption of Zadie Smith's "NW." But that's what happens when you make fusion jazz with no vocals; everyone likes it but no one can name it.

Going back to PQ and their most recent release "Art in The Age of Automation", it is important to note that the entire album is lacking in lyrics. Their genre of ambient jazz relies upon intricate digital beats embellished with saxophones, pianos, modern percussion including the intoxicatingly gorgeous hang drum - all oozing with a raw edge but executed in sophisticated style. That's what I love most about their direction. It sounds effortless but its so thoughtfully composed. Endless is a personal favourite and Beyond Dialogue provides a spotlight for that previously mentioned hang drum, which is serenaded by a stunning flurry of brass melodies.

But what does this have to do with mental health? Listening to the album in full courtesy of Spotify, evoked images of my own depression being stripped down and thrust in front of a mirror. The emotions I struggle to convey with words were delicately arranged for instrumental expression by someone else and burned onto a CD for safekeeping. When you have no lyrics, you rely on the different voices of instruments to be your narrators. And that's a bit like mental health too- when you're too sick to talk, you have to find other outlets to express yourself; mine today's being the anticipated return of an underrated band. The lack of lyrics feels refreshing, freeing, and comforting.  Portico Quartet absolutely didn't set out to write this record about mental health, but its a bonus that I've found a collection of songs I can completely indulge myself in.

Listen to the complete album on Spotify here. It's available to purchase on Amazon too if you enjoy it enough.

Dealing With the Anxiety of Brexit: The One Year-ish Update

"I'm so worried about the referendum; what are we going to do if we actually leave?"
- A close friend of mine, June 23rd 2016

It's been just over a year since the UK "collectively" decided to slam the gear stick into reverse and cut ties with our cosy European chums. And what has been been decided since then? Pretty much nothing, except a snap election which no-one won, and apparently Brexit is really easy to mix-up with Breakfast. Obviously if Brexit WAS a breakfast it would have to be a fry up, but because the menu didn't say exactly what would be included, you're not quite sure what's going to be on the plate when it arrives at the table, but at least its not any of that continental croissant and espresso bollocks.

So lets go back to that evening, for a quick recap of how things went down on that shocker of a result.

As with every General/Council election that is televised and with headliners David Dimbleby and Andrew Neil, I decided to pull an all-night to be at the cusp of the action. More than anything I was just relieved the whole circus of campaigning had peaked. In the shadow of the brutal murder of Jo Cox MP, the whole debate had taken a more sinister and divisive tone, with televised debates providing little clarity or comfort. But here we were at 10pm, June 23rd with the polls closed, the ballot boxes emptied on tables in council buildings, voting slips waiting to be counted. With no official exit poll to speculate which side would reign victorious, TV presenters, political analysts, party leaders and well, pretty much everyone at home sat around like ¯\_(ツ)_/¯.

Initially Remain took the lead confidently, which was promising especially in the Northern cities. Until, ah. Eh, well okay then. We expected that but... oh. Oh no. No. Really? I mean. NO. WHAT IS HAAAAPPENING. I took to furiously Whatsapping my friends that had wisely decided to go to bed. At about 3am it was obvious that Remain couldn't come back from 500,00+ strong lead held by Leave. The feverish commentary of "what next then?" relied on a constant conveyor belt of weary, exhausted looking metropolitan MPs expressing dismay, wonderfully juxtaposed with bright eyed, Brexiteers radiating a balmy patriotic glow. They beat the establishment, sticking two fingers up at the advice from one-nation-conservatism-duo Dave and George, and their crushing schedule of austerity; leaving them reeling with self-signed P45's in the post.

Like the value of sterling I too crashed out about 6am, not waking up until mid-afternoon with a dry mouth and Facebook timeline full of politically fuelled outbursts (mostly from Remain side, I must add for fairness). But as a Remain voter I too was angry at the result, and scared silly with visions of another financial crash or some sort of hostile UKIP takeover with self-crowned King Nigel commanding we sing the National bleeding anthem every morning, but I tried to confine my rants to friends who shared my views. Which is cowardly, and how we probably ended up in this situation, but it felt more soothing than spitting more bile onto the fire and possibly getting burnt in arguments on the internet. I also felt utterly confused that so many people were willing to take a leap of faith because abandoning the status quo is just so, un-British? We are the nation of hot brews and fish & chips- the ultimate comfort foods, who has not delivered such a political upheaval since...since? Anyone?

In the aftermath, amongst the quick-witted memes and spike in reported hate crimes, there were genuine articles written about how to "Cope with post-Brexit anxiety" which actually still makes good reading in the current political landscape. The phrase 'Remoaner' became a thing, and even someone on Mumsnet made a  thread about anxiety caused by the result.  Although this, and the initial petitions for a second referendum, felt more like rising panic than good old, ruminating anxiety. That was yet to come.

But whatever that unsettling feeling was, so came the unhealthy coping mechanisms to blot out the result with a seething desire to unpick our shiny new sovereignty before you even knew what it looked it. If you voted Remain and lived outside of London, you probably spent summer 2016 doing a drunk Ross when in the company of anyone at the pub whom you suspected voted Leave, and trying to come to terms with the fact that we won't be that awkward step-brother of Europe anymore. But hey, Hillary will be madam prez in a few months so that will show us Brits that the reasonable politics with experts and fact-checker websites will overcome the raw appeal of populism and outsider personalities.

Since the drama of a snap election in which no-one really won, and with parliament officially out for summer, all talk about the EU have kind of well, mellowed out. I blame this partly on the election of Donald Trump in 2016; because only something more bat-shit crazy than your own bat-shit crazy can level out your fear of, the original bat-shit crazy. That's not to say that the debate has disappeared- go into any average supermarket and you'll find a whole platter of enthusiastic opinions on Brexit and what it should look like. I just think people have settled in their camps, and as of yet there hasn't been a blinding neon sign reason, nor even a dog-whistle call to change your opinion.

But there HAVE been actual changes that affect everyday joe bloggs on the street. Thus far there has been a moderate spike in inflation, peaking at around 2.9%, so if you're feeling like you're getting a lot less for your money, you probably are. Inflation is generally defined as a continual increase in prices, compared to what you're earning- so everything is 2.9% more expensive but the value of your money is the same as last year. Yikes. In 2015 inflation was as low as 0%, but Brexit has undoubtedly hiked up import costs with a slumped sterling, but I digress from the finance chat; there's lots of articles which do a better job discussing it than me available, like this one.

However Brexit isn't just about money, and stuff, its about immigration, food standards, rights, laws, passports, chlorinated chicken...and so much more. And that's kind of why its terrifying. Anxiety makes everything overwhelming, and just thinking about the amount of bills, debates and votes that need to get through parliament and House of Lords to be created into brand new British™ laws should make everyone worried. The process of enacting a law can take a few days, or up to a year. Because legislation isn't sexy or fast. Combine this dulling news with an anxious, pessimistic mind and it absolutely adds to the anxiety of the situation.

The debate itself has lost its originally punchy flavour; we've been slamming our jaws down on the same piece of political gum for the past year and we've developed TMJ. Political discussions are full of speculation, which is an anxiety disorders' nightmare. We are the people who Google the stuff that worries us obsessively for answers, so political debates on any topic can be frustrating. Conversations embellished with a hundred different "what if's", is probably exactly WHY Brexit has been tough on the politically involved, "snowflakes" (or just regular folk with mental illness who aren't radically ring wing) amongst us. Its like your disorder, and that same feeling of isolation, is being played out on the television, in the papers, on your Facebook feed.

So what to do, fellow crazies? On a scale of 1-8, my anxiety about the EU deal is probably a solid 3. Of course if I sit here and think about it, it feels worse. Just like this huge cyst-like pimple I have on my chin that hurts when I speak. Wait until we've left our keys on the EU dining room table and I'll give you a revised anxiety reading.

1. Have strict rules about how much time you spend looking at anything Brexit related. Then put.the.smartphone.down. Get the f~ck offline and talk to some real people. Clean your house. Do some excercise. Distraction techniques are pretty much the only useful thing I use to combat panic attacks in general, and after binge watching political news I force myself to go and do something like folding socks to reset my perspective.

2. DO make conversations with people you know who voted leave, and try to strike up commonality. The same goes for watching political panel shows. The more you expose yourself to different views, the less shocking stuff like Trump and Brexit is. You can also structure proper counter-arguments if you already know what the other side is thinking instead of just being outraged and having snap reactions.

3. Never look at the Daily Mail comments section. This is not even Brexit related, just boycott the DM generally.

Welcome Back, Friends

Only my failed foray into dating a lowkey f!!ckboy had as more stop and starts than this blogging nonsense...

Hi. Hello. Hey. If you don't know me already, I'm Daisy. And this is a blog that got shoved to the bottom of the "to-do" pile a couple of years back. So, where yow bin bab?

It was probably part of the increasing depression that soured my enjoyment of writing; nothing felt worth stripping back the bed sheets when I could stay in my charcoal grey cocoon staring at the walls. Oh, how very...what's the expression? Ah, yes depressing! But since I've no aptitude for sports or arts, nor passion for travelling to somewhere that wouldn't require me to take Vitamin D supplements, I figured I'd give spouting my ~feelings~ online another go. Plus, the fact that in 5 years of suffering with this bloody illness I've yet to encounter anyone, who isn't a medical profesh., that actually knows what Agoraphobia is. What is THAT about. I'm providing you with all the juicy bits, that could also help you identify the early signs in yourself or someone else.

So, what's Resume the Fetal Position going to feature? I'm aiming to try and write something readable every other day, or so. Better to set the bar low and vague in these situations. Maybe I'll blog about how exposure therapy is coming along, maybe its about trying out some wacky anti-anxiety self-care, maybe its about some new patterned socks. I'm just aiming for regular and authentic blog posts that will help me stop wallowing in my BS in pyjamas under the covers, and wallow in my BS in jogging bottoms at my desk instead. Hey, maybe it could help me get closer to the shore of "recovery" instead of relying on a life-raft of bad habits.

My other interests are politics and style- so I'm going to try and weave those two in there somehow. By which I'm not referring to having a panic attack with BBC Parliament humming in the background, whilst donning a particularly well tailored blazer. More like topical pieces because WTAF is happening with politics at the moment? Its enough to send the most rational voter into a mini-breakdown.

I'm admittedly not in a very good place right now. Physically I feel lousy due to thyroid troubles, so mentally I feel lousy too. But bashing it out on a keyboard is better than taking it literally out on myself, and I'll keep dosing up on levothyroxine until my doctor is happy. More on medication to come, it's an interesting topic.

Also, shout out to one of my throwback blogging pals What Josie Did Next for helping me figure out this layout, and providing gentle encouragement to get back online. Ta lovely. Honestly just go for the style, you'll stay for her journey.

Take care, see you in the next post! D x