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The heart beating fast, heat waves all over the body, the feeling of suffocating … A person suffering from a panic attack is overwhelmed by intense and uncontrollable sensations.
In these moments, the presence of relatives at his side can be helpful and rebaduring … If they know what to do. For bad advice can sometimes worsen the situation.
That's why a woman decided to draw up a list to help her partner help her in these sometimes frightening moments. [19659002KelseyDarragh29ispronetopanicandanxietydisordersInatweetthathasnowgonearoundtheinternetshewrites: " My boyfriend did not [ces troubles] … but he tries to understand, to be able to help me . So I made this list ! Feel free to share it with your relatives who want advice. »
In her list, the young woman warns for example that sips of water or hugs can sometimes help, but adds that she may not be cooperative in these moments.
She particularly insists on breathing exercises, a common practice to help people who are victims of a panic attack or anxiety. According to the Anxiety Center, a specialized American center, slow breathing using the diaphragm can help the body to " trigger a natural tranquilizer ", which Against the effect of stress
The center also recommends doing exercises to distract oneself, because the faster a person thinks of something else, the sooner the crisis will end. To do this, there are techniques like the "5-4-3-2-1", which works as follows: identify 5 things you can see, 4 things you can hear, 3 that you can touch, 2 that you can feel and one that you can taste.
A viral tweet
The tweet shared on May 11th quickly aroused the craze. Shared more than 10,000 times and loved more than 21,000 times, it has given rise to numerous articles in the English-language press and received praise from Internet users.
A Twitter user writes, for example: " ] It can really be very useful. I have not had seizures for six months, but it could still serve me. Thank you.
Find below the list of Kelsey Darrangh, translated:
15 realistic things you can do to help me during a panic attack:
1. Know that I am scared but that I am unable to explain why, so please do not freak or get angry with me
2. Go get my medicines if they are nearby, and be sure I take them.
3. Give me breathing exercises. It's going to frustrate me, but it's absolutely vital. Try to synchronize my breathing with yours
4. Gently suggest things we could do together, to change my mind. Do not tell me what I should or should do. And listen if I say no to something
5. For panic attacks with dissociation: remind me that it has happened before and that it too will pbad. It still goes on but it's really scary when it happens, so maybe you can tell me some fun stuff about me or our life together that will make me smile or laugh.
6. Sips of water can help, but do not tell me that I have to drink or eat because, trust me, I already have the impression that I am going to vomit
7. Continue to breathe with me!
8. If we can leave where we are, bring me home!
9. Please, be really nice and patient with me. I do not feel myself, and I am embarrbaded because I already feel bad enough to have to do this to you. So please, do not be frustrated because of me
10. Sometimes, a big fat, long and gentle hug can help me feel safe.
11. Helping me breathe will be hard, but it's the key!
12. If things are not going well, call my mother, sister, or best friend on the phone for me
13. Tell me not to resist, but rather to let go. The more I try to control myself (or the more you try to control me!), The worse it will be.
14. Have empathy for me! You probably do not understand what's happening to me, but you understand me!
15. Once the crisis has pbaded several hours later, try to discuss it with me. How did you get out? And what can we do next time?
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