Panic attacks are common; Story-time “DEATH?” + Tips: how to relax the mind and body when panicking
- Jakala Breon
- Jan 19, 2022
- 8 min read
I can’t quite remember when I had my first panic attack, but I remember my most recent one very well. Also not surprised I was all alone yet not upset that I was. It was a challenge. I was darn able to kick that to the curb by thyself with my mind and the knowing of what could’ve been the trigger.
You know, panic attacks or what might be known as “anxiety attack” (I have terrible anxiety) can just about feel like your dying and it’s happening quick. it’s pretty scary. I realized that it sets off when triggered from such past trauma, fear and even can be hereditary or in the family. These are episodes that can last for a short period of time (well I know my episodes last for up 30 minutes although the first 10 -12 minutes I’m facing a terrifying situation) or long. I see it as a challenge between your mental state and surrounding. Well because my attacks takes me back to trauma and different settings so I know it’s up to me to fight it so I can beat it. And although there are ways of preventing this from happening, at times its just out of your control. Like with I, it can be difficult for me to calm down and when I am alone I tend to have an episode much longer rather than with someone beside me. Yeah, crazy.
Wanting to give tips on what I do to calm thyself from my mind to my body during and after a episode.
TIPS: For Panic ‘Anxiety’ Attacks
Here‘s what i do before an attack to help ease the episode
Sit still and take DEEP but slowly taken breaths
Call a sibling to come sit with me so I don’t feel alone. Being alone can cause a scare too
Call someone close to me on the phone. Hearing a familiar voice soothes me and calm me down.
Sit outdoors to get air because if not I tend to over heat and panic more. Wind/Air flow can result in relaxation. My mother would tell my older brother take her for ride (she got attacks mainly at night) so she can get some air and feel the breeze.
Recite to self that “I AM OKAY (states name)!”
Drinks water! Many times we can also we dehydrated And don’t know it. Although it may not be all the time, water on the other hand causing confusion and allows you to focus on the water and you’re cleansing wether thinking you're about to die!
Here’s what i do doing an attack! It is not so calming in the beginning but getting to the end It gets better. (These are tips to help one find calmness during an anxiety attack NOT what actually happens to me during a personal attack…. report to story time below to read about a personal story of mines, thank You!)
Walk around the house. Now this is something I cannot control though it helps me find balance and land where I need to settle in order to bring this episode to an end. This is also helps in a way that lets me know i am safe in my home.
Calls for assistance from peers around. Many times I am not able to breathe so I need someone beside me assisting me as I breathe and holding my hand.
Walk into a open space. This Is to not feel stagnant and stand within the fear you are feeling, because the area is not spacious and that creates a stuffy head and absolute panic! I prefer the living room or outdoors. Now outdoors can be tricky (report to story time below to get the full detail) so be careful when exiting the door. Anything is bound to happen. The mind must be strong and able to connect to the physical body.
Breathing exercise or breath work. After about a few minutes I am able to do this task and this helps to slow me down a notch or two. I’m able to sit down rather than when it’s at it peak and I can only be on my feet.
Turn music on. I love music. For me, music supports in blocking away negative sounds I may hear. Music brings me back to reality as well (if that can only make sense). This creates a calm and soothing settings and gives emotional support. YES, music is all that!
Now, Here’s what I do after I’ve calmed down and is now in a stable mind state.
I dance. So I play the music during to help ease my mind and body, but after I’ve been seated For sometime, I am able to move my body and loosen up a bit. I love it because it allows me to dance everything off. Like a release Is taking place. And so I always feel it too. Let GO 🙏
Cooking soup or chilling very easy like food. This allows me to take action. What I mean by that is hop back into who I am and or what I love to do. For me, that is cooking. It promotes an calming aroma to the kitchen and home which brings and ease of anxiety and stress. She who’s a kitchen witch lives in the kitchen.
Sitting outdoors to absorb the sun. This is quite important. Keep in mind that Vitamin D is energy. Without having energy how can you burn it? You have to stay charged by the Sun‘s love. Being low on energy results in panic attacks.
Watch a movie / show. Though it’s likely I do watch tv, I love YouTube. This relaxes me. I prefer comedy or romance tho. This allows you to stay in a positive mood and goofy manner. It’s lovely especially after a episode, because you realize YOU’RE OKAY & Its okay as long as you get to binge watch your favorite shows and things afterwards.. ahah ! SERIOUSLY! That is happiness.
Brew Tea ☕️ Tea is very common at helping ease many health conditions and bringing such a soothing vibration to your settings. Tea is wonderful at alleviating anxiety and worry that causes it. Tea keeps me relaxed, full of and confidence with also helping with so much more underlying health conditions.
Taking a hot shower or bath. This allows me to release my burdens, pain and my built up feelings that needs release. Sometimes what we are needing to release will and could cause a panic attack if its too much weight on you. We tend to let such things carry us over into fear... slow down. Take a bath!
YOU SEE….
In the late days of November one foggy morning i just so happen to catch a panic attack. This attack was very tough for me, but also gave me somethings to focus on too.
Im folding clothes in my room trying to get things organized when i suddenly felt this kick of tiredness and exhaustion. Not wanting to stop because i must get things done i started moving quickly. I began to then get very hot and anxious to the point where im picking up clothes to fold yet im not really folding them at all because i feel as if i don't have the time. (Yes this is me in the first minutes of panic) Looking around thinking to myself "am i all alone?" and indeed i was, but i wasn't sure i needed to be.
Walking out of my room and peeping into the hallway i notice fear. I smell it, i feel it within me so i move my legs to walk around the house and check all room to be safe and sure of my surroundings. I don't want any surprises though i know deep within me i am safe, but the fears tramped within tells otherwise.
Now that all the rooms are clear and i'm sure of that, sure that no one is ever here when i need them to be, but it was alright i headed downstairs anyways. It's very open in the living room area and kitchen so its was more of a challenge and a test for me being down there. As i'm walking around i began to get dizzy but i don't sit down, hell i couldn't even sit still. This happens. So first thing first i open the door because at this point i'm sweating and not much in the right mind space to be closed in. Although being outdoors can cause a trigger too, it helps clear the clutter as well. I'm outside pacing back and forth in the driveway and it wasn't until the second time i walked back into the house my anxiety skyrocketed. It felt like pressure. Walking around in circles in the living room reciting to self "calm down jakala it is okay, calm down jakala."
It became every next word out of my mouth until i had to exit the door again due to thoughts racing in my brain. Out of nowhere as im outdoors i start to feel like i'm about to die. Now this is where it gets hectic because I can't remember the last time i has such a episode to where i'm pacing and panicking scared out of my mind. “Oh my God!” I found self saying walking back and forth from the porch to the car. Then that's when it hit, you know DEATH! I was so freaked out i was walking to my neighbors door about to knock and ask for help. Knowing deep down I am okay the surface level me is in danger and that is scary because I am alone and if I die who’s gonna be here? Thoughts racing through my brain as I’m pacing back and forth because well all I can do is move my body , I’m too anxious to stay still. I’m sweating hard as ever at this point and all I remember is trying to catch my breath. So i decide to head back indoors and bring myself to my greatest challenge which is calming self down on my own the best way i could. This is when i sat down by a chair that is placed right by the front door. I decided to open the door and leave it open so that i don't feel the intensity of being alone anymore and to flow the cool breeze inside so that i don't get hot. I then call my youngest sister so that i could hear a familiar voice and she answered, but she was also asleep so i hang up and called a friend of mines whom talked to me for minutes and guided me through my breathing. After talking to my friend i then get the remote and turn on the television, clicked on Youtube and began playing a classic tune (https://youtu.be/yG07WSu7Q9w / Simply Red - Holding Back The Years). I sat in that chair for a hour listening to music, rocking back and forth in my own world continuing to relax my mind and break down the triggers. I then knew i was okay and it was okay to get up now. I began to dance because it releases toxins from my mind and outer body. It brings forth calmness and re energizes my spirit. I felt amazing as i pictured myself on a dance floor jamming blues.
After i danced a little i went into the kitchen to make a meal then headed outback to sit in the sun that was just coming up. Sitting out in the sun really gives me life. This allows me to settle down, not overwork myself and relax my nerves. If you have anxiety, the sun itself can help keep you in sanity for sure. Having the sun charge you up, take your mind away from fear and all the little thoughts that seem to start up an panic. Of course you have to use your mind most importantly, but it can and will benefit you.
This has taught me to have patience through tough situations. We tend to beat up ourselves in situations that calls for us to see the bigger picture. We have to remind self that with patience we will how temporary a issue / situation is. There’s nothing wrong with seeing it through but we like to rush things and that is what causes a mishap to occur. So even through a panic attack you must train thyself to have patience and to know that it’s temporary and it will be over soon. Keep your mind intact because you are who controls YOU and all that comes with you.
xoxo.... Jakala Breon
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