ADULTING 101 | How to deal with anxiety?

by - janeiro 27, 2018


Before I begin this post, I’d like to let you know that this is a personal thing for me to write about, but I wanted to share this with you hoping that if you’re reading this and you suffer from panic attacks, anxiety or just stress in general, I may help you in some way. Otherwise, if you are reading this and you know someone who does, I hope I can help you understand a little bit better.

Anxiety is a very dreadful emotion to feel since you feel like you can’t control it. There are a lot of different levels of anxiety which attack us in different ways.  When we are stressed out, our anxiety levels are far higher and some of us become a lot more sensitive due to it. For those of you who are mostly calm your symptoms of anxiety are much lower.


In a lot of people, high level of anxiety can cause panic attacks, whether you are conscious or not of your anxiety.

I’ve suffered from panic attacks for a long time, and since the last summer, it actually had increased. Also, I’m writing this blog to those of you who struggle to understand, feel alone, or simply just need an advice.

I think that not everybody understands what anxiety or a panic attack is. Sometimes even the closest people don’t really understand how it affects me and my life. Even though I’m here opening up to you guys about something very difficult for me to talk about, some of those people are not going to understand. People go through my Instagram and say “no way you have anxiety, you are always happy, you have no reason for it”, but the truth is, I’m not always happy, social media just shows what I want to show you. There are a lot more things to people than you might realize at first sight and I’ve dealt with it for a long time and a lot of my closest friends didn’t know about it growing up.

I search through a few websites to write this post in order to give you the most realistic examples and how it really happens not just by my point of view but also over the “scientific” view too.


What’s a panic attack?

According to the website Help Guide, “a panic attack is an intense wave of fear characterized by its unexpectedness and debilitating, immobilizing intensity. They often strike out of the blue, without any warning. There may be no clear reason for the attack. They may even occur when you're relaxed or asleep.

A panic attack may be a one-time occurrence, but many people experience repeat episodes. Recurrent panic attacks are often triggered by a specific situation, such as crossing a bridge or speaking in public—especially if that situation has caused a panic attack before. Usually, the panic-inducing situation is one in which you feel endangered and unable to escape.

You may experience one or more panic attacks, yet be otherwise perfectly happy and healthy. Or your panic attacks may occur as part of another disorder, such as panic disorder, social phobia, or depression.”


 What happens during a panic attack?

“Your body experiences this immediate rush of pure adrenaline, and your heartbeat speeds up, you nausea or shakiness begins, and you start to feel the same way you would feel if you were in a dangerous situation. As soon as the adrenaline comes, you'll likely start to feel even more nervous and anxious. Unfortunately, that's only the beginning.” (CalmClinic)

During a panic attack you can feel several emotions through out of it like hyperventilation, very rapid heartbeat, pain in your chest area, feeling of faint or dizziness, sweating, “ringing” in your ears, feeling of terror or claustrophobic, trouble focusing, pain somewhere in the body, and trouble with balance.

Keep in mind that having a panic attack is not always reliving the same situation, and that’s the reason why we, people with anxiety get really frustrated because if we knew what makes us anxious we could try to prevent it but it happens all the time without any notice. Like I said before it appears out of the blue, sometimes when I go to college parties I start having a weird kind of vibe, or even when I’m at home my chest starts hurting like hell. It feels like someone is grabbing my heart and squeezing it really hard, I don’t really know how to explain it any better.

There are a lot of times when I know I’m going to have a panic attack and I try to “control myself” but I can’t do that all the time, especially if it happens unexpectedly like I said before.


What helps me?

My panic attacks get worse especially when I get irritated or mad at something. Sometimes I can actually reduce the symptoms by doing a couple of things like:

  • Giving myself a break
  • Relax and watch series
  • Get enough sleep
  • Listening to relaxing music before stressed situations
  • Write down what I feel
  • Not rush anything
  • Go outside
  • Run or making yoga
  • Go to the beach listening to the waves
  • Take a deep breath(s)
  • Count to 10 slowly
  • Keeping a positive attitude
  • Accept that you cannot control everything
  • Open up to someone who can help/understand
  • Drink tea and cut on caffeine for a while
  • Take a relaxing bath with essential oils
  • Try not to analyse every situation

In case of being with somebody, I need people to stay in silent to help me think and getting calm. If I’m with my girlfriend or very close friends I just need them to hug me in silent.

How can I help someone who suffers Panic Attacks?

After searching a lot about this, I found some tips to help someone who suffers panic or anxiety attacks from Zoella. I will leave them down below:

  1. Remain calm. There is nothing worse than being with someone who is freaking out whilst they are, they will never calm down if you are flapping about like a headless chicken. 
  2. Do not be forceful. Be patient, and accepting. Do not settle for them panicking and being affected alone. 
  3. Let them do things at their own pace. 
  4. Don’t make assumptions about what the panicker needs, ask them. 
  5. Find something positive in every experience. If the affected person is only able to go partway to a particular goal, such as the cinema or out for a coffee, consider that an achievement rather than a failure. 
  6. Remember that they don’t choose to be this way. Do not show any disappointment or annoyance when panic strikes or if they don’t feel they can’t do something. 
  7. In a panic attack, DON’T SAY: “Relax. Calm down. Don’t be anxious. Let’s see if you can do this (i.e., setting up a test for the affected person). You can fight this. What should we do next? Don’t be ridiculous. You have to stay. Don’t be a coward. Pull yourself together, Stop being silly, what’s wrong with you”. Instead, DO SAY: “You can do it no matter how you feel. I am proud of you. Tell me what you need now. Breathe slow and low. Stay in the present. It’s not the place that’s bothering you, it’s the thought. I know that what you are feeling is painful, but it’s not dangerous. You are courageous. Remember that panic attacks only last a maximum of 20 minutes”
  8. Do not try to distract them with stupid questions. As I said before, we don’t want to say the alphabet backwards or talk about our day, it just highlights the fact that we are having a panic attack, thus creating more panic.
  9. Be supportive & reassuring. After a panic attack, the person can feel down, depressed, angry, insecure and with very low self-esteem. It’s your job to help them to feel better about themselves and to let them know you are there.

Hope you guys liked. Please tell me about your experience in the comments below, this way it won’t just help me but it will also help others like you who are reading this.



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2 comentários

  1. Acho que só tive um ataque de pânico na vida, na apresentação da tese.
    Um beijinho grande*
    Vinte e Muitos

  2. Infelizmente acho que cada vez mais pessoas sofrem de ansiedade e é mesmo importante partilhar estas dicas, pois quase ninguém sabe como agir em casos desses. Achei este post mesmo útil e acho que o deves partilhar bastante para chegar ao máximo de pessoas possível, já que toda a gente devia ter uma pequena noção de como agir nestes casos! Adorei, parabéns!