Panic Attacks – Tip – Square Breathing

Why do we have panic attacks and how can we help to control them?

I know I usually write about food but this has come up in my family life and also heard about a few people suffering panic attacks so I thought I would love to give everyone a super simple way to deal with these horrible events. They really are events, because after you have had one you can be left completely exhausted, mentally and physically drained and worst of all for me was the knowledge that I might suffer these for a long time. However, “square breathing” is something I had to learn and want to share with you.

To give a little bit of background as to why this information was shared with me, I had to spend some time in a psychiatric hospital and I was assigned a relaxation therapist for a few weeks after I was discharged. She taught me this and when I had to take it to the real world, I must admit it worked for me.

So before I get into the thing that “worked for me” I did a wee bit of research because that’s how I roll and I was absolutely aware that my experience of a panic attack may differ from everyone else.

Signs of panic attack

Some of the signs you are having a panic attack (btw, everyone is different) you may get all or just a few. Sudden intense anxiety, shaking, crying, feeling disorientated, rapid and irregular heartbeats, dry mouth, breathlessness, sweating, dizziness, chills, hot flashes, tightness in the throat, sense of impending doom or danger, fear of loss or control or even fear of death. .

Are panic and anxiety attacks the same?

This part of my research was actually a learning curve for me because I have always assumed a panic attack and an anxiety attack is the same thing. They aren’t and here is the difference and I absolutely wish I had known this years ago. An anxiety attack is a response to a perceived threat , like you saw an abusive ex or something, you already know the danger, your body responds with anxiety. The difference with a panic attack is it seems to come from nowhere, u don’t see the danger, you just cannot shake this.

Triggers for panic attacks

So triggers for a panic attack are things like over breathing (I researched this because I have never heard this term) so hyperventilation, when you breathe too quickly and you are not getting enough oxygen to the brain, hence the dizziness. Long periods of stress, physical changes after illness, change of environment and lets not forget our main ones, trauma, whatever kind – whether the death of  a loved one to….actually I wont even go there because I guess if you are reading this you know what has made u traumatized. But please be aware and hopeful because life after trauma and panic attacks doesn’t need to be terrifying. Feeling afraid after trauma is absolutely normal and panic attacks can happen when something or someone reminds you of the trauma. Like I said before though, your body is reacting and it is scary.

Square breathing

Here is one of my ways to deal with panic attacks, sorry for boring you with the research but I have never claimed to not be a research nerd.

Find something with 4 corners, anything, it could be a bus when you are waiting at a station, your tv when you feel overwhelmed, anything with 4 corners. What I love about this technique is that we generally all have phones so we are looking at something with 4 corners, or a tv, whatever it is, just find something you can count to 4 with. So focus on the top left hand corner and breathe in all the way along to the top right hand corner, then breathe out to the bottom right hand corner, them breathe back up to the beginning corner and repeat as long as you need.

Don’t even worry about how long it takes for you to get there either, people who think you can keep breathing out for longer than you have breath are not getting the point, your breathing will naturally slow down because your mind isn’t focused on panic. “Square breathing.” Genuinely hope this helps at least one person. Stay safe everyone

Why do we have panic attacks and how can we help to control them?

I know I usually write about food but this has come up in my family life and also heard about a few people suffering panic attacks so I thought I would love to give everyone a super simple way to deal with these horrible events. They really are events, because after you have had one you can be left completely exhausted, mentally and physically drained and worst of all for me was the knowledge that I might suffer these for a long time. However, “square breathing” is something I had to learn and want to share with you.

To give a little bit of background as to why this information was shared with me, I had to spend some time in a psychiatric hospital and I was assigned a relaxation therapist for a few weeks after I was discharged. She taught me this and when I had to take it to the real world, I must admit it worked for me.

So before I get into the thing that “worked for me” I did a wee bit of research because that’s how I roll and I was absolutely aware that my experience of a panic attack may differ from everyone else.

Signs of panic attack

Some of the signs you are having a panic attack (btw, everyone is different) you may get all or just a few. Sudden intense anxiety, shaking, crying, feeling disorientated, rapid and irregular heartbeats, dry mouth, breathlessness, sweating, dizziness, chills, hot flashes, tightness in the throat, sense of impending doom or danger, fear of loss or control or even fear of death. .

Are panic and anxiety attacks the same?

This part of my research was actually a learning curve for me because I have always assumed a panic attack and an anxiety attack is the same thing. They aren’t and here is the difference and I absolutely wish I had known this years ago. An anxiety attack is a response to a perceived threat , like you saw an abusive ex or something, you already know the danger, your body responds with anxiety. The difference with a panic attack is it seems to come from nowhere, u don’t see the danger, you just cannot shake this.

Triggers for panic attacks

So triggers for a panic attack are things like over breathing (I researched this because I have never heard this term) so hyperventilation, when you breathe too quickly and you are not getting enough oxygen to the brain, hence the dizziness. Long periods of stress, physical changes after illness, change of environment and lets not forget our main ones, trauma, whatever kind – whether the death of  a loved one to….actually I wont even go there because I guess if you are reading this you know what has made u traumatized. But please be aware and hopeful because life after trauma and panic attacks doesn’t need to be terrifying. Feeling afraid after trauma is absolutely normal and panic attacks can happen when something or someone reminds you of the trauma. Like I said before though, your body is reacting and it is scary.

Square breathing

Here is one of my ways to deal with panic attacks, sorry for boring you with the research but I have never claimed to not be a research nerd.

Find something with 4 corners, anything, it could be a bus when you are waiting at a station, your tv when you feel overwhelmed, anything with 4 corners. What I love about this technique is that we generally all have phones so we are looking at something with 4 corners, or a tv, whatever it is, just find something you can count to 4 with. So focus on the top left hand corner and breathe in all the way along to the top right hand corner, then breathe out to the bottom right hand corner, them breathe back up to the beginning corner and repeat as long as you need.

Don’t even worry about how long it takes for you to get there either, people who think you can keep breathing out for longer than you have breath are not getting the point, your breathing will naturally slow down because your mind isn’t focused on panic. “Square breathing.” Genuinely hope this helps at least one person. Stay safe everyone

Gearing Up for our Launch – April 18th!

Before I go into the launch of our first 3 videos in April, I thought I’d share with you a little of where I visited in December as I haven’t done that yet.  It was touch and go as to whether we could actually get there, due to one thing and another – but finally we did.  Steve, my husband, had always wanted to get some lessons from a real flamenco guitar  maestro and in December that’s exactly what we did!  The rest and relaxation were just what we needed – and it reminded us also that we are still individuals, and that even if we are going through difficult times, it is essential to try to recharge our batteries.   We visited Malaga and all the other little villages and towns along the Costa Del Sol.  My favourite part was the weather as it was 25 degrees C – no one could complain at that!  Here goes:

 

Up in Mijas – seems to be a favourite haunt for many visitors.

 

 

 

Many people come from all over the world to see the lights in Malaga – we can see why!

 

The weather in Marbella was very obliging. Steve, myself and our sister in law, Tina.

 

And finally – Steve and I enjoying a boat trip. Apparently we look like 70’s rockers here 🙂

 

 

 

 

 

 

 

 

So that seems to be  the relaxation over for another few months as we gear up for the launch of the videos.  Just to refresh your memory the subjects of the 3 videos are:

“Suicide of a family Member”

“Stillbirth”

“Rare Genetic Disorders in children – Kabuki Syndrome”

As you can imagine, all families affected by any of the above go through very traumatic experiences trying to cope with the actual event, and the ensuing ripples that always surround these very painful situations.

The videos really highlight the ins and outs of these situations and could be extremely helpful to someone who is suffering – so please, please, please, share all information you can in the lead up to the launch and during the launch, as this is really a pilot project.  Hopefully we will get a good response from this, and it will convince funders to look favourably on the project and help us financially to be able to get out there and create many more and ultimately help families in a way that would never have been possible before social media.

We have a few really good high profile individuals who are keen to support families in Trauma, including Johnny Benjamin from the channel 4 documentary “Stranger on the Bridge” and the Twitter campaign “Find Mike” after a stranger stopped him from committing suicide on a bridge; Claire Baker MSP for Mid Scotland and Fife and also Margaret Hannah, Director of Public Health in Fife.

We have been able to get in a little help with the marketing of the  initial pilot from the social enterprise “Along Came Kirsty” who are based in Dundee and have been really excellent to work with so far.  I’ll keep you updated but was keen to use a local company that has the same type of social values as our own.

As we get closer to the launch – I will try to keep you informed as to what we are up to, but meantime – please share, share, and share again – and if you have any suggestions  on how to help us – by all means – get in touch !!!!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

A Very Warm Welcome to All Our New Members :)

FACEBOOK ADVERTISING

After my very first Facebook Advertising campaign (and it was a very small campaign)  I was delighted to be able to have 65 new members sign up for the Facebook page – and hopefully you will all sign up for this blog too.  Families in Trauma is a  new social enterprise and we are aiming to record through video or audio – families who have undergone traumatic experiences – and in turn share these videos to help others on our website.

NEW PREMISES

We have fallen behind a few months due to believing that we were going to be moving premises – however, this has not materialised – and so – without boring you all with the details, I hope to be focusing more on my social media campaign and getting our videos on our website.

WEBSITE

If you do check the website you will see that there is a lot to still be done – but hopefully you will also join me along this path and share in the journey of establishing a site which can realistically have families or individuals talking about their ‘real’ experiences. I am more than happy to respond to any suggestions any of you may have.

FAMILIES IN TRAUMA

Most people who catch a glimpse of this site are drawn to the title – either because they or their family have  suffered serious trauma.  The consequences of this trauma can often be severe and when we start to look around for help – we find that, in reality,  there is not much out there! Although doctors and specialists try their best to fill our needs, there is often so much more required and that is exactly why Families in Trauma has been set up.  We need to go straight to the ‘horse’s mouth’ so to speak.

FUTURE PLANS

So we really are at the beginning of a journey together and I want to take you all along with me.  Having experienced a family trauma personally, I know, it is not something you will ever forget.   If you can’t talk  to anyone at the moment – then just follow along online or share this link for the blog or for the Facebook page with someone else if you feel it will help them. Please do everything you can to keep reading and sharing this information because you never know who it will help.

I used to wonder what is the ultimate aim of this new social enterprise , and finally realised, I don’t need to have huge goals or unachievable aspirations – if I can help just one person to get through one more day – then I have achieved a huge amount!!  We all know that a day in the life of a person suffering trauma can be endless – and you never know from the beginning of that day till the end of it – whether you will survive it – but if we can help individuals who are feeling like this to survive one more day, then we have achieved something of worth.  I do not feel this is too huge a goal to aim for and I hope you also will join me in this whenever you can.

Don’t worry if you are not feeling up to much at the moment – just keep reading and checking in – then when you feel more able – share what you can to help others.  It’s a great way to heal – one step at a time.

Anxiety – What Does it Feel like??

WHAT DOES ANXIETY FEEL LIKE?

So what exactly does anxiety feel like?  Have you ever wondered if anxiety is just a little palpitation here and there – nothing to worry about, a little stressful but nothing to write home about?

Many of us have experienced these type of feelings perhaps when starting a new job, school, moving home and or when attempting something new for the first time.    We may feel anxious about how we will be able to cope or will we appear completely stupid in front of our work mates etc  However, this type of anxiety is quite short lived and will often disappear as soon as we feel more comfortable with our new circumstances.

SEVERE AND CHRONIC ANXIETY

Severe and chronic anxiety, however,  is a totally different feeling altogether.  It is not easy to “snap out of it” and if the anxiety becomes severe, it can feel like a life threatening condition.  Ask anyone who has suffered from this debilitating condition!!

TRAUMA

Trauma of any sort can trigger anxiety and often does.  So the individual not only has to contend with whatever event has taken over their life – but also these very difficult feelings they are experiencing.  They can often be quite shocking and frightening for someone who has never experienced these before.

TURN TO OTHERS

There are many different websites which can provide help for these feelings such as  http://www.mind.org.uk/ and often your own GP will be able to advise in these situations, but one of the things which helped me was to  turn to others who could support me at that time.  Many of them had no experience of what I was going through – but they were kind enough to give me a listening ear, often crying with me .  I had offers of counselling, which I took up on occasion and I read every book I could put my hands on.  I became a devourer of everything and anything which might help me to alleviate this anxiety but ultimately it was my connection to other human beings – and their willingness to stretch their hand out to me that really was the healer. There are still days when anxiety takes over – but nothing like it used to be.

REACH OUT

So if you are suffering anxiety – reach out to others who can help especially family and friends you trust – and if you know someone is suffering anxiety – even if you don’t understand – never turn away – just reach out your hand by giving a little bit of time to someone else.  It will never be forgotten and you may need that help one day in the future.  As the saying goes – “There but for the grace of God go I.”