Ali

@writerield | contributor
Ali
Ali @writerield
contributor

Self-Reminders for During a Panic Attack

There is little that provokes as much discomfort as lingering anxiety or a sudden panic attack. The cliche television portrayal of panic attacks shows pretty girls crying and hyperventilating (although somehow remaining absolutely stunning), taking deep breaths, and overcoming it within minutes, if not seconds. If you have ever had a panic attack or helped someone through one, you know this is far from accurate. The signs and symptoms of panic attacks vary from person to person. No list of signs/symptoms is exclusive or finite. With this, there is no guaranteed, set-in-stone way of helping someone with a panic attack. Ah yes, this is the moment you feel like throwing a toaster at me, and for that I apologize. Anxiety is a shapeshifter that manifests in so many ways, which makes it impossible to predict what will help. Due to this, my first recommendation if you’re struggling with panic attacks is to get professional help. However, I would like to share with you some of the self-reminders that have helped me and others get through panic attacks. 1. You are not dying. 2. You can breathe. 3. Anxiety/panic is not comfortable, but it is not extremely harmful. 4. You have survived this before, and you will survive this again. 5. This is not the end of the world. 6. It will pass. 7. Do not Google your symptoms. 8. You are not “losing it.” 9. This is temporary. 10. Your thoughts are not always your friend. If you’re aware someone struggles with panic attacks, talk to them. Individuals know their own symptoms best and can tell you the signs they’re having a panic attack and how to help with one. Some people prefer fresh air and silence, whereas others may just want to pace and talk through it to you. Be considerate of what an individual needs. Be patient while the panic passes. Remember to look after yourself first always. Image via Thinkstock

Ali
Ali @writerield
contributor

Controlled by Doubts and 'What If': Life With OCD

My brain is a paradox. I value my own worth crushingly low in comparison to the power of my thoughts. I have no self belief, yet I’m trapped by the idea that the intrusive thoughts impending my brain have the ability to make or break a person, a life, everything. I tell myself no, that’s not realistic. That little murmur creeps in… but, what if? Walk across a bridge. See yourself plunging in, head first, spiraling. I don’t want to do that. But, what if you do? Walk along a path. See yourself push your best friend in front of a car. See the effects, the devastation, the hatred, the guilt. I don’t want to do that. But, what if you did do it? Walk down the stairs. Each step provokes a violent image. Tap four times. You’re safe. OK, next step. Violent. violent, violent image. Stop. Stop. Stop. Stop. Stop. Nausea. Pounding heart. Tap. Tap. Tap. Tap. Breathe. It’s OK. I tapped. It’s fine. But, what if it’s not? Shake hands with a stranger. Watch the germs creep into your skin as the diseases, bacteria and dirt-ridden nails are thrust upon you. Wash your hands, just to be sure. I won’t get sick. But, what if I do? Drag hands down a hand-rail. Feel the contamination seep into your pores. Sanitize your hands. Wash them at high temperatures. Pray you don’t get ill. I won’t get sick. But, what if I do? Re-wash hands, just in case. I won’t get sick. But, what if I do? Re-wash hands, just in case. I won’t get sick. But, what if I do? Re-wash hands, just in case. I won’t get sick. But, what if I do? Re-wash hands, just in case. Stare at broken, dry, harmed skin. Not sick, but sore. But, what if you really do get sick? Step on a crack. Break your mother’s back. Step twice, undo it. Avoid cracks. Allow your toes to be crushed by the full weight of your body because toes take up less area and therefore, less likely to step on a crack. She’ll be OK now. But, what if she’s not? Cracking a mirror is bad luck for seven years. Avoid all mirrors at all costs. Stop driving because three is an odd number of mirrors and if they were all to smash, bad luck will come your way. My luck is safe now. But, what if it’s not? Walk out of an exam. That went well. But, now you’ve thought that, so it must’ve been terrible. You’ve probably failed. Think about getting an E grade; now you’ll get an A because your thoughts won’t come true. I think I’ll fail. So I’m bound to pass. But, what if you fail? Make it out of your front door without counting the steps from bedroom to bathroom to kitchen to door. You must be cured. I’ve been faking it all this time, you’re led to believe. Intentionally trigger intrusive thoughts because, what if, what if you really have been wanting to do these horrendous things and obsessive compulsive disorder (OCD) is just an “excuse”? But, what if? Everyone has intrusive thoughts. For most people, these are fleeting and hold no significance besides, “Oh, what a weird thought.” In fact, you may recognize some of the thoughts described. It’s normal. I promise you. What’s not normal is when these thoughts cause significant distress. Although OCD is a very unique and distinct disorder, there are a number of key symptoms to look out for, but largely, patterns of thoughts accompanied by internal or external compulsions that cause anxiety, impair quality of life and evoke personality changes are prime to look for. This disorder is highly stigmatized, but the past 10 years have proven stigma can be stamped out. OCD is not a passion for “neatness.” It’s disabling images of murdering your family if your pen isn’t sitting exactly there. OCD is not a quest for “perfection.” It’s a disease of doubt, constant questioning, but, what if? OCD is not a disease that bothers. It’s a disease that tortures. Intrusive thoughts plague an individual, leading to extreme guilt, shame and accompanied by a strong sense of responsibility, even suicide. Before you describe your quirks as OCD, reflect on how they impact your life. Remember that OCD isn’t a positive personality trait. It’s a chronic disorder that ruins lives. If you know someone struggling, then please speak out. Help is out there. You can do this. Take care, – Alisha x This post originally appeared on Alisha Gregg’s blog: Writerield. If you or someone you know needs help, visit our suicide prevention resources page. If you need support right now, call the Suicide Prevention Lifeline at 1-800-273-8255.