One of my (many) therapists explained to me that panic attacks tend to be a physical response to mental problems we are refusing to deal with(for whatever reason). Kind of like your car breaking down when you don't routinely service it. I very rarely have panic attacks now (maybe 1-2 times a year?), because outside of therapy I usually try and set aside a time to try and sort through rising emotions and stressors. Having a set time, instead of just saying "later" makes it feel more like an appointment with myself and less like a burdensome thing I have to do. Also when they do happen, grounding techniques! Deep breathing is one of them. My personal favorite is something like a sense countdown? These people explain it better than me: www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx
Alice Wonder hey alice! yeah, my current therapist told me something similar but she had my journal instead. in my upcoming videos i’m going to break down what exactly helped now that i can feel the change in my body & mental state. like you i only got them 1-3x a year and i didn’t think much of them because they were so infrequent and lack of education. thank you for that source, i’ll look over it and update my description!
here are some sources for you norms to use! www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx drsarahallen.com/7-ways-to-calm/ i also began journaling and the template I used will be shown in my therapy update going up during vlogmas!
One of my (many) therapists explained to me that panic attacks tend to be a physical response to mental problems we are refusing to deal with(for whatever reason). Kind of like your car breaking down when you don't routinely service it.
I very rarely have panic attacks now (maybe 1-2 times a year?), because outside of therapy I usually try and set aside a time to try and sort through rising emotions and stressors. Having a set time, instead of just saying "later" makes it feel more like an appointment with myself and less like a burdensome thing I have to do.
Also when they do happen, grounding techniques! Deep breathing is one of them. My personal favorite is something like a sense countdown? These people explain it better than me: www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx
Alice Wonder hey alice! yeah, my current therapist told me something similar but she had my journal instead. in my upcoming videos i’m going to break down what exactly helped now that i can feel the change in my body & mental state.
like you i only got them 1-3x a year and i didn’t think much of them because they were so infrequent and lack of education. thank you for that source, i’ll look over it and update my description!
here are some sources for you norms to use!
www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx
drsarahallen.com/7-ways-to-calm/
i also began journaling and the template I used will be shown in my therapy update going up during vlogmas!
DDG sent me, show love!