Anxiety

I am writing this at 01:47, tonight I had a massive anxiety attack. Why I have no idea I was sat watching telly with a beer. I have had a bit of a shit day, the car failed its MOT resulting in a £200 bill. If I never lived where I do I could have easily said bollox to it. With no car where I live, I would be totally fucked. Took the car down at 11 for its MOT, there is nothing near the garage except a pub so while waiting I had a couple of pints. Fifty minutes later I get a call saying the car has failed. A few questions later and I am looking at a bill of £300 including the MOT. Just what I need right now HO fucking HO to the season of goodwill. I tell the garage to order the part.

Finishing my pint I pick the car up and go home until the parts in for the job to be done. A couple of hours later and I get a call saying the part is in and they can fit me in within the next hour. The car took back to the garage and another hour or so I need to waste.

The car finally sorted and back home. Couldn’t be bothered cooking so ordered takeaway, a rare occurrence for me these days.

Anxious

At about 10 I had a rising feeling of being anxious. No trigger no reason, starting in my stomach and rising. I was boiling hot and sweating and couldn’t catch my breath. It wasn’t because the flat was hot as I have the thermostat set at 19c except when Ffion is here if shes cold. I started doing some deep breathing exercises, doing my mindful breathing. It is hard to explain to someone the feeling I have at these times. I had a glass of ice-cold water when I have these attacks I drink it through a straw. Focusing on the sensation of the cold, the flow of the water, this is another mindful exercise and with the breathing takes the focus off the anxiety.

I was slightly less anxious now but still not totally calm, I went out to the garden, bear in mind it was around 0c and all I was wearing were shorts and a t-shirt. Sitting in the garden I did some more deep breathing exercises. In for 5, hold for 5 and out for 5. Whether it was the cold air filling my lungs or just being outdoors within about 5 minutes I was back to being calm. It wasn’t until I actually came back in that I noticed the cold. My skin stinging at the warmth of the flat. Though these attacks leave me drained I could not settle or sleep. The last time I looked at the time it was 5.56 am, the sleep I had wasn’t the best and I felt drained when I woke again about 3-4 hours later.

Exercise for anxiety and panic attacks

Panic attacks prompt catastrophic thinking with thoughts, which are most likely irrational and out of proportion to reality. However, the symptoms of a panic attack cannot be ignored and are no joke. Panic attacks can increase with time and prevent us from functioning well in everyday activities. To prevent anxiety from increasing and interfering with daily life, grounding exercises are recommended. These help us manage the symptoms of anxiety. As you feel your body becoming anxious, you can do these exercises to reduce the “spacey” feelings and prevent the spiral downward to a panic attack. One of the most common grounding techniques is the “5-4-3-2-1” exercise.

How it works

Start with conscious breathing. Breathe in for 5 seconds, hold the breath for 5 seconds, and breathe out for 5 seconds. Continue this pattern until you find your thoughts slowing down.

5. Acknowledge 5 THINGS around you that you can SEE. Maybe it is a clock on the wall, carpet on the floor, a table or chair, clouds moving past, or a nearby tree. However big or small, recognize 5 items you can see with your eyes.

4.  Acknowledge 4 THINGS around you that you can TOUCH. Maybe it is your computer at work, the chair you are sitting on, your legs or hair, or your wallet or purse. Recognize 4 items you can feel with your hands or body.

3. Acknowledge 3 THINGS around you that you can HEAR. Maybe it is the sound of people talking or walking, the laughter of children, birds chirping. Use your fine-tuning and see if you can hear ambient sounds you may not normally tune into – clocks ticking, cars going by. Name 3 things that are audible to you.

2. Acknowledge 2 THINGS around you that you can SMELL. This one may be tricky if you are not in a stimulating environment, so if you cannot automatically sniff something out, walk nearby to find a scent. You might walk to a bathroom to smell soap, outside to smell something in nature, lean over and smell a pillow on the couch, a pencil on the desk, or check to see how your deodorant is working today. Whatever it may be, take in the smells around you.

1. Acknowledge 1 THING that you can TASTE. It might be the aftertaste of coffee, gum or your last meal. Or take a sip of water or grab a snack if it is handy. I also recommend taking an additional deep breath when done.

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