Anxiety attack

Dear Diary,

Yesterday morning when I heard the news that tweety has gone for his military training aka EX Nasi Mentah camp in Perak, I felt like I had an anxiety attack.  I was having cold sweat, numbness on my fingers, palpitation, dizziness and so on.

So, I googled the signs, symptom and the relief.  These are the tips that I got:

Deep breathing

Do these will physically and mentally calm you down and lower your heart rate:

1. Start out by breathing through your nose for a slow 3 count.
2. Then hold you breath for a slow 3 count.
3. And then exhale for a slow 3 count through your mouth like how you would exhale when you blow hot soup to cool it.  You can do this as long as you want.

Stop and replace

Stop the anxious thought and replace it with a more calming thought. 

Divert your attention by focusing on something else

Doing mental puzzles, word games, sudoku.  Or better still, practice meditation. 

Talk to someone you know or trust and comfort you

Ask him to massage your palm while talking to you.

Tense and relax

Tense various muscles in your body for a few seconds and then release, allowing yourself to relax.

Stand and walk

If you are able to stand, get up and walk around slowly, while slowly breathing (change of focus).

Release your jaw

Don't lock your jaw together, this will make the nausea in your panic attack twice as bad.  People are often tempted to do this, but it doesn't make it any better. Relaxing your face will help.

Stand and walk

If possible, physically do something like cleaning up.  Your body has produced a lot of adrenaline, it's keyed for "fight for flight".  Sitting or standing still causes toxins to build up in your muscles for later cramps and aches, while it also increases anxiety because you are forcing yourself to stand still.  

Cleaning or organising something also gives a sense of control - you were able to control something.  It also stimulates your left brain (logical side) so you can approach the situation rapidly. you are able to stand, get up and walk around slowly, while slowly breathing (change of focus).  The more vigorous and organizational the activity, the better.  Unless it is immediately before a performance or something, this is a good time to organise or sort everything on your workbench.

Lastly take a deep breath and always remember that you are in control.

Signed off for now

LOLA