Happy & Healthy

A LITTLE MORE ABOUT THOSE PANIC ATTACKS

This is how you solve it

Yesterday I wrote my most personal article ever (click here) for Amayzine. About the panic attacks that I often suffer from. Many young people struggle with this, but no one dares to talk about it. It's a taboo, people ‘will just think you've gone ‘crazy’’. It's the dark edge of my life that I have now embraced. As shitty as it is, if you want the full package Kiki, then you get a panicky sweating child here and there. So be it.

I posted the message and within no time my phone was buzzing. Even today, messages are still trickling in. PEOPLE, what support. All kinds of positive, inspiring emails, texts, Facebook messages, Insta messages from more than a hundred Amayzine readers, friends, and vague acquaintances. I believe I received less messages on my birthday this year.

Anyway, as promised: you still had a few tips from Mrs. the expert to look forward to. Suffering from panic attacks?

This is how you totally get that unnecessary, shitty, strange feeling out of your body:

Stop provoking

First of all: welcome to Team Panic Attack! What a party! With this type of anxiety, you will start asking questions about everything you feel. Ouch, what is that? Why do I feel that? Could something be seriously wrong? Why is my body doing something I don't want? Is this serious? Am I going to die? You might already see it, but by asking yourself these questions, the tension in your body immediately increases. The chance that you are provoking a major panic attack is very present. Don't do it. Not necessary. Not nice.

Make the fear ridiculous

I got this tip from a friend who also struggled with panic for years. He went through training for this and learned to look at himself from a helicopter perspective. Do you feel fear coming on? Then use reverse psychology and embrace it. Make it ridiculous: “So Kiek, there you go again, nice clammy hands and panic? Go ahead and rage for half an hour, silly. Then you can act normal again.” Say this to yourself and your fear will find it no fun anymore, bet?

Look critically at your life

I had to hear from the doctor that I had experienced too much ‘positive stress’ in recent years. It exists, yes. Doing too many fun/cool/exciting things combined with high work pressure and deadlines. You can also become a bit crazy from that for a while. Schedule time for yourself, put that phone aside for a weekend (like I did recently) and go for a run. Look at what is really important in life and cancel everything else. Bet that you have more control and therefore get a panic attack less quickly?

Do breathing exercises

Too late? Has Mrs. Panic taken you down again? Your adrenaline level needs to go down now and it can be lowered with this exercise: 1. Breathe slowly, fully in and try to ‘inflate’ your belly as much as possible. 2. Hold the air for a few seconds and breathe out slowly as far as possible through your mouth, with your lips slightly together, so that you feel some resistance. 3. Wait a few seconds and breathe in again slowly, deeply, and as low as possible. 4. Repeat this until the adrenaline flow decreases. Really, it works.

Seek distraction

Recently, during a conversation with a friend on the couch, I had a mega panic attack. Just in a familiar environment, huh, with someone I love. Those ‘attacks’ don't always have to do with discomfort. Sometimes I just breathe wrong for a while without realizing it. And then suddenly I'm dizzy and at the moment I realize that, the alarm bells start ringing and I make it three times worse myself. Anyway, the conversation with that friend, I was no longer present. At least, that's how it felt. I then explained to her that I needed to do ‘something’ to get rid of the feeling. While she kept chatting, I started loading the dishwasher in and out. After ten minutes I felt completely normal again. Because when you ‘do’ something, your brain stops overanalyzing stimuli.

Is it tight throat time again?

Stay realistic

Is it tight throat time again? I get it, you think you're going to die, but you're not. Really. The annoying thing is: you caused this yourself, by thinking negatively and allowing the panic. Remember that the feeling will fade away again. The calmer you breathe, the sooner you will feel normal again.

Make a cheat sheet

Make a list of only nice, positive thoughts and happy moments. Write that on a note and put it in your wallet or make a summary of it on your smartphone. Always take this note with you, wherever you go. Do you feel at some point that panic is going to take over? Then pull out the cheat sheet. It helps you stay calmer. When I start to feel slightly uncomfortable on the train, I immediately grab the earbuds from my phone and watch vlogs and YouTube videos on LINDA.tv. After five minutes, I usually think: YES, I'm distracted, the fast beating heart is less.

Don't avoid situations

I wish someone had told me this earlier, but by avoiding situations, you let fear win. And the problem becomes much bigger, which can even create agoraphobia in the end. Fear in the car? Get in that car! The same goes for concerts or long lines in the supermarket or whatever you're afraid of.

Seek help

If you feel that panic attacks are really starting to take over your life, then it's time to ring the bell. You can find countless coaches on the internet who can help you. Geert, for example, from angstaanpakken.com. He struggled with panic for years and now helps others prevent it in a very accessible, relaxed way. Also check out paniekaanvalvrij.nl, consult a life coach, or ask your doctor where you can best go.

P.S.: don't be ashamed to talk about this. I did that for months, but by speaking it out, others will understand you better when you're in your crazy mode. Work on yourself and feel free to email me at kiki@amayzine.com. Life is too short to feel unrealistic fears. FUCK THAT PANIC!