Suffering from anxiety and panic attacks?

Anxiety and panic attacks can be shocking, disruptive, curb our confidence and intimidate us.  They may be something that comes and grabs you by surprise or they can creep up on you slowly.  It may also be something that you feel that you can’t explain to those who surround you or whom are normally supporting you.  Also you may not want to admit that this is happening to you or talk about it. 

Suffering alone and hoping it will go away is a very troublesome path and will only increase the pain and torment you may be feeling.  Admitting that you need a little help is the first huge step on the road to overcoming or recovery from these issues, and approaching someone that has also had similar problems through centers and groups could be the best answer.  Trying to explain how your panic attack is effecting you even to your closest and dearest may seem impossible.  But without approaching your feelings and your mind you may be worsening your symptoms and even may find that you cannot face to go to work or to other commitments that you may have and things can really nose dive from here. 

Know that you are not alone there are so many people all over the world suffering with similar issues and that you are by no means no less than anyone else because of them.  Don’t hide away; talk to those that are closest to you and although it may be the hardest thing to explain just getting it out in the open is a massive step and relief.  Saying it out loud “I’m not coping,” to someone you can trust can be a massive relief, just saying those words, then look for the extra help you need.  If you feel you really can’t talk then write it down that may be an easier approach – what it is that you are afraid of, where do you think this has stemmed from?  It may be something that you have gone through recently that has triggered it or it may be something from so far back, but someone you have known for a long time may even be able to shed the light on why this is happening to you more easily than you imagine.  As soon as you admit to yourself you have fears etc, then the path forward can open itself to you.

Look for a great gentle yoga instructor that can guide you through a soothing and calming practice that you can learn and practice daily.  Guided meditations are a great way to affirm positive thoughts and uplift you and build your confidence up again.  Proper exercise in the respect of working through each part of you without over stressing is essential, too much exercise is going to give you more stress, but it is very important to get out and into nature.  You have to find your level and limitations and stay within them until you are ready to move on.  Never try to force a tougher workout or feel under pressure to do so, now is the time to be gentle and go slowly slowly.

Eat well; good organic foods made from the heart, avoid junk foods to try to console yourself, this will only effect you negatively.  Drink plenty of water to support your emotions.

Get out into the garden or a garden and plant some seeds, do some gardening and nurture yourself with mother earth.  Get enough rest is a must and definitely increase the amount of sleep you are having for a while.  Speak to a counselor and get some feedback on your how you are doing.  I found making lists of what I needed to do invaluable and help to ease my fuzzy head!  Nurture yourself with holistic approaches so you can find your inner medicine and avoid making yourself feel better with things that are dependent such as drugs and alcohol.  Yoga, aromatherapy, massage, tai chi and acupuncture are all wonderful ways to reach your goal of wellbeing of mind and body, because you deserve it, there is nobody who doesn’t deserve to be well and happy, because essentially that is your true nature.  If you need to take time off then do so.

Here is a beautiful guided contemplation that can help you – sit in a quiet place with phone off and no distractions, it wont take long and over time when you are more settled you can increase your time for sitting.  You can sit cross-legged on the floor or if this is uncomfortable or not possible sit on a chair as long as the spine is held straight.  Close your eyes and start to feel your body, are you warm, cool, do you have any sensations within the body.  Acknowledge those sensations and allow them to be there without judgment.   Start to become aware of your breath and allow your mind to follow every inhalation and every exhalation; just follow you don’t need to try to deepen the breath or change it – just follow.   Then start to tell yourself –

I breathe in calmness and I breathe out calmness

I breathe in quietness and I breathe out quietness

I breathe in stillness and I breathe out stillness

You can repeat this for some time whatever is working for you,

and then begin –

I cannot give to anyone else what I first have not given to myself

I feel the space around me and I feel this moment

I deserve this moment of peace and stillness

From this moment on I chose to love myself just as I am.

From this moment on I chose to love myself just as I am.

I am loving and I am loveable.

I have strength and I have courage

I love myself just as I am right now in this moment.

I will always be here for me and I will never abandon me.

I love myself just as I am right now in this moment and all moments.

You may then like to move into child’s pose for some time and simply breathe.  Feel nurtured by the universe and breathe and be.  Give yourself time to come out of the practice in a relaxed way – slowly with no rush, you may even like to place your hands over your closed eyes for a few moments then open the eyes behind your hands before releasing your  hands down.

Take care everybody and love yourself, look after yourselves, wishing you all courage and to feel the beauty of whom you are.

Om Shanti Shanti Shanti

Mangala / Nicky