Anxiety attacks and Panic attacks- Do you know the difference?

I can't rightfully say my healing journey is over. I haven't had a Panic attack in several years now. I've kicked the nightmares to the curb. Not having these were a BIG deal for me. It meant no longer feeling as though my ex had power over me. It meant being able to not worry about being triggered by songs, smells, holidays, and more. You can find the video of this post here-
Panic/Anxiety attacks. Differences and what you can do about them.

It is said that half of the time you were in that toxic relationship is how long you need to heal. Example: If you were in a 20-year relationship with someone then 10 of those years will be healing.

Anxiety attacks, happen over a longer period of time. Some of the symptoms are:

Tense muscles
Hard time sleeping
Finding it hard to concentrate
Feeling rage at times
Self-harm
Hallucinations
Substance abuse
Dissociation
Feeling suicidal
Exhaustion

Panic attacks, usually come on fast and can be intense. Symptoms may include:

You may feel as though you are having a heart attack with chest pain or discomfort
Heart palpitations
Feeling as though you are losing control
Feeling as if you are dying
Hyperventilating
Lightheaded
Nausea

There are many more symptoms for both and each person experiences something entirely different than another person.  I had no idea I was having a Panic attack until I was taken to the hospital. At the time I was still living with my ex back in 2006. I thought I was having a heart attack. It was so scary!

So what can you do?

Here are some tips to help heal from an attack-

Tell someone! It can be a trusted friend or relative but do tell someone. It is especially important to share with your co-workers/boss so they are aware of your situation.

Practice deep breathing. It is important to remember to breathe or even to start humming/singing during this time. It's hard to do but using distractions is important.

Start a meditation practice

Find a "Happy place". This could be a warm and fuzzy memory, something funny or something that makes you feel good.

Journal or write down your thoughts

Take care of your body by eating things that are good for you. Cut down on caffeine, sugar and processed foods. Look for herbal teas that can help relax you, such as Chamomile or drink flavored water.

Find a mantra that can help you change your focus during an attack.

Pop in a funny movie or find a stream/video that makes you laugh.

What can you do when you feel an attack coming on?

A popular thing to do is the 54321 techniques:

Name-
5 things you can see in the room with you.
4 things you can feel (The chair on your back or your feet on the floor).
3 things you can hear at that moment (Fingers tapping on a keyboard or TV).
2 things you can smell or 2 things you can think of.
1 good thing about yourself

Afterward, focus on what caused your panic attack. These are also referred to as "Triggers". It is something that sets you off emotionally which activates your memory. Ask yourself these questions:

Was it a smell?
Sound?
Song?
Movie?
Memory?
Are you feeling stressed or anxious?
Try to recognize how your body feels before and during the attack.

Use essential oils to help!

Back to deep breathing. Keep a paper lunch bag with you to slowly breathe in during an attack. If no bag is available you can use your hand.

What can you do if a loved one is experiencing from these?

It can be scary to experience these and even scarier to watch. Your loved one may be having trouble breathing or become unresponsive, you may notice shaking, crying, or they may feel sick.

Be patient! These can last minutes or longer.

Sit them down if they are standing.

If you are in a crowd find a quiet spot and wait for them to calm down. This may mean you just sit and watch them. Knowing what your person likes is important. Meaning do they like to be hugged? For some hugging is reassuring and for another person, this could be a trigger depending on the trauma they experienced.

Gently tell them to breathe slowly and breathe with them so remind them they will be okay.

Use humor, sing something softly or find some essential oils to help calm them.

Talk in short sentences during this time. Don't expect a long conversation.

What you shouldn't say:

Just calm down!
Stop panicking!
Stop being a drama king/queen.
Just think positive.
Get over it already!
Don't make fun or light of them.

Call for medical attention if unresponsive!

I hope these tips and suggestions help you. There are other healing techniques you can find.

Counseling
Theta healing
Crystals and many more!

Find what works for you. Remember you are not alone. If you need to talk there is help.

Stay safe!
BIG HUGS!
Mel