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Anxiety Disorder, Self-Help

6 Ways to Keep Panic Attacks Under Control

5 Ways to Stay Calm

When you combine a dental phobia with panic attacks you can guarantee that stress levels will be high, even when you find ways of managing your panic attacks. I have the dentist tomorrow and instead of sitting here fretting and bringing panic on, I decided to write a post about how I’m going to get through the situation, perhaps it will be of help to you at some point, whether you’re sitting in a dentist chair, queuing in a busy shop or simply to help you get through any moment of high stress. Here goes.

  1. Lavender oil, my old friend. I’ve been using lavender for almost 2 years and I still swear by it. I’ll be using it tonight before bed – a few drops in my bath and a few drops on my pillow will help me to get a good sleep. Tomorrow I’ll put a few drops on the sleeve of my top, on a tissue and on my scarf.
  2. Reminding my brain that panic doesn’t worry me anymore. Telling panic (yourself) you’re not afraid is a powerful tool and has got me over plenty of panic attack hurdles. It’s not that easy but it is very effective. So what if I go into a panic, feel dizzy or freak out? So the hell what? I’ve had so many panic attacks and I’ve survived each one. I’ve got a life to live and one more panic attack isn’t going to stop me.
  3. Voicing fears, not keeping them inside to grow. G is coming with me (I can’t tell you how much I appreciate G being happy to wait in the waiting room for me for an hour) and when I feel my worries building in my head I tell him. My dentist is also aware of my panic attacks and dental phobia and tomorrow I will tell him that I am scared and worried, there’s nothing worse than trying to hide those emotions, it only makes them worse.
  4. I’ve been taking part in the 30 day Yoga Camp by Adriene and I have to say it really is wonderful at teaching mindfulness and using breath to work through things that are tough. I pulled my neck on Monday so I am a week behind but tonight I’m going to restart – but take it easy as my neck still isn’t 100%. Exercise is a great way of working through stress as it makes you naturally happier and calmer.
  5. Distraction a tool that I use as I’m not very good at meditation. The distraction methods I use are calming and they do help me to get away from worries and fear. Tonight I will distract myself with mindless TV (currently working my way through Gossip Girl on Netflix – totally mindless). Tomorrow I’ll be listening to an audio book (Harry Potter probably as you really can’t beat Stephen Fry for narration and it’s a story I love, I know and that I can lose myself in) as my dentist gives me a route canal..
  6. Positive affirmations are powerful things and I will be repeating many in my head tonight and tomorrow. The moment a negative thought creeps up I’ll be replacing it with something like “I’m a warrior not a worrier” or “I am strong and I will become stronger” or perhaps “I breathe in the good and exhale the bad”.

 

 

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Nettie

28 Comments

  1. Rhian Westbury

    Some great tips there! Good luck with the dentist tomorrow hope your tips help you x

    18 . Jan . 2016
  2. Nettie

    Thank you x

    18 . Jan . 2016
  3. Kitty Kaos

    some rea;;y useful tips my partner suffers from severe anxiety so any tips to help calm is so useful thank you xx

    19 . Jan . 2016
  4. fashion-mommy

    I suffered a period of panic attacks and found fresh air and breathing exercises really helped.

    20 . Jan . 2016
  5. Nettie

    Walking is something I find very useful too 🙂

    20 . Jan . 2016
  6. Nettie

    I hope these tips will help. There are a few posts on here that may help in the Self Help section. Sending love and positive vibes your way (I know positive vibes may sound a bit kooky but they really do make a difference if he is able to inject positive thoughts to replace the negatives) x

    20 . Jan . 2016
  7. Eve Redmond

    Brilliant tips. I suffered with panic attacks and they were awful

    28 . Jan . 2016
  8. Vicky

    I suffer from panic attacks now and again, thank you for all this advice. The lavender oil does work for me as well as visualising the event I’m preparing for being over.

    28 . Jan . 2016
  9. Nettie

    Thanks Eve. It sounds like you beat your panic attacks, good stuff 🙂

    28 . Jan . 2016
  10. Nettie

    I love to visualise getting home, having a cup of tea and relaxing, it helps to drive me through the day. For me, there’s no place like home.

    28 . Jan . 2016
  11. Jay

    It’s always nice to see what helps other people when they’re feeling that way too. I always find taking a positive focus to whatever is causing me the distress helps. It’s really hard though when youre feeling that way. Hope you’re feeling better now x

    28 . Jan . 2016
  12. Nettie

    Much better, thank you x

    28 . Jan . 2016
  13. Ana De- Jesus

    I love a bit of Gossip Girl to keep me feeling happy in stressful situations. Good luck hope it goes well xx

    28 . Jan . 2016
  14. Nettie

    Just finished all the seasons before they get removed off Netflix – Oh to be that rich!

    28 . Jan . 2016
  15. Life as Mum

    There are some fab tips on here. Thanks for sharing them and I will sure take some on board

    28 . Jan . 2016
  16. Nettie

    Thank you x

    28 . Jan . 2016
  17. The Nice Nest

    Panic attacks can be really scary, especially watching someone go through one. Some good tips here.

    28 . Jan . 2016
  18. Nettie

    Thanks x

    28 . Jan . 2016
  19. StressedMum

    I have the dentist soon and am dreading it, I hate going to the dentist too

    28 . Jan . 2016
  20. Nettie

    Good luck!

    28 . Jan . 2016
  21. Fashion and Style Police

    Panic attacks do sound scary. Thankfully never had them. Great tips here, many will find them useful x

    28 . Jan . 2016
  22. Emily Underworld

    Thank-you for these tips. I don’t have panic attacks myself, but I do feel very anxious, especially when in central London! I recently started Yoga With Adriene too, it’s so relaxing. You’ve got yourself a new Bloglovin’ follower!
    Emily from http://www.emilyunderworld.co.uk

    28 . Jan . 2016
  23. Nettie

    Thanks Emily!

    29 . Jan . 2016
  24. Tori Gabriel

    These are all great tips. I really hope they help yountomorrow. Good luck at the dentist. I hope it all goes well.

    29 . Jan . 2016
  25. Tanya Brannan

    I don’t suffer dental panic attacks, however I have had attacks for other reasons. I will take some of these ideas on board and give them a go whenever I feel an issue starting.
    Thank you so much!

    T

    29 . Jan . 2016
  26. Helen Dickinson

    This is a fantastic read. I enjoyed reading your tips. I have been suffering with panic attacks recently.

    30 . Jan . 2016
  27. Nettie

    Sorry to hear that Helen. I hope my tips will help in some way x

    30 . Jan . 2016
  28. Nettie

    I hope they’ll be useful at times when you need them x

    30 . Jan . 2016

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