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Seems more and more people these days are coming out on social media and revealing how they grapple with this complicated condition. One very frightening side effect of anxiety is panic attacks, some of which can be so intense that people go to the hospital because they think they’re having a heart attack.
Kelsey Darragh writes for Buzzfeed and recently put together a very comprehensive list of things that a friend, family member or significant other can do when somebody is experiencing a panic attack.
The list starts off simply enough, “Know that I am scared and won’t be able to explain why, so please don’t freak out or be annoyed with me.”
I have panic & anxiety disorder. My boyfriend does not… but wants to understand it so he can help me. SO I made him this list! Feel free to share w ur loved ones that need guidance! pic.twitter.com/k8pcCfzMcj
— kelsey darragh (@kelseydarragh) May 11, 2018
And here’s a closer look at page one…
Photo Credit: Twitter/kelseydarragh
And page two…
Photo Credit: Twitter/kelseydarragh
The response from Twitter has been overwhelmingly positive, with tons of comments from those who also suffer from anxiety disorders about the tips they use in order to overcome panic attacks.
Like this helpful list:
If you’re somewhere inside then go outside and try stabilizing your breathing. Fresh air will always help.
Focus on something, preferably a bright color and continue to focus your breathing.
I found this picture a while back and I practice it every time. pic.twitter.com/9756KSpEDQ
— shelbs? (@shelbychelvy) May 12, 2018
User @lxrson recommends space and music:
talking quiet and trying to keep space between me and strangers is really helpful. having a playlist with calming music is helpful for me so having quick access is really good but idk if that helps for you
— brie larson lovebot (@Ixrson) May 11, 2018
@bleachersnow finds something similar helps:
Usually after the worst is through I have some songs / tv shows / etc. that help me feel better and more like a person in my body.
Also quiet and a lot of space from people (not complete isolation) physically when it happens. Definitely no touching for me, grounding words help!— al (@bleachersnow) May 11, 2018
For people with more severe panic attacks, other methods seem to help.
Like massage:
My anxiety attacks can be quite dissociative (with seizure like effects), a big thing I’ve found helpful is to firmly massage localized areas (like my shoulders). I concentrate on the pressure, its grounding without having to think & not too overstimulating. Your bf can do it too
— C Y Δ N :::ꕥ (@cyanophytae) May 15, 2018
And asking about favorite things:
When I’m having a dissociative panic attack, I ask that when you address me you say my name and you also tell me little specific things about who I am, like my favorite candy or pizza condiments
— MAB? (@miahalexas96) May 12, 2018
Another benefit of this discussion is that people were finally able to see that anxiety is a serious condition that should be taken more, well, seriously.
I had no idea panic attacks could last hours. I thought it was like 10-15 mins.
— Jacinda Ardern stan (@GlassMyth) May 13, 2018
@cyanophytae helped with some more info…
Yep! – it’s also the aftermath of an attack affecting you for hours afterwards, causing confusion, dissociation, fragility, fatigue, poor concentration, etc. It’s an intense experience that can take a lot out of you and leave you feeling off, even hours after it passes.
— C Y Δ N :::ꕥ (@cyanophytae) May 15, 2018
no probs! i mean, attacks range in intensity depending on the person and the situation… some attacks certainly might pass after a short amount of time and not every attack needs hours of processing afterwards, but it does happen✌️
— C Y Δ N :::ꕥ (@cyanophytae) May 16, 2018
More great, open conversations like this is what we need in the world.
Thanks Kelsey!
