Panic Attacks: What's helpful to know

Panic attacks are a terrifying experience and happen to more people than one might realize.

“Ultimately, panic attacks are just fear of fear,” says Aaronson. In the US alone, at least 1 in 10 Americans experiences a panic attack in any given year — the same number as fall ill during a bad flu season — so if you find yourself having one, know that you have plenty of company.

And just as your body responds to the flu virus by igniting a fever, it can sometimes respond to fear by firing up a panic attack. But with a little help and a few key techniques in your arsenal, you can take the wind out of panic’s sails. “If [you’re] not afraid of it, then who cares if it happens?” says Aaronson. “It passes.”

Here are some helpful tips on understanding panic attacks better and what to do if you find you're experiencing one.

https://ideas.ted.com/the-science-behind-panic-attacks-and-what-can-you-do-to-manage-them/

Considering a New Years Resolution? Don't Forget Your Mental Health

As you are adjusting to the new year, don't forget to consider incorporating positive changes to strengthen your mental health. As a spike in reports of anxiety and depression continue to rise it is important to consider active steps you can take to improve your mental health.

Here are a few of our recommendations:

1. Make goals with actionable and achievable steps.

Once you establish your goal break it down

into smaller trackable goals and praise

yourself as you progress. Acknowledging

your progress will help you stay

consistent.

For example, if you set a goal to be a

happier person. Think about a time when you

felt happier and the factors in your life

during that time that contributed to your

feelings of happiness. Break down your

larger goal into smaller goals

incorporating factors that help you to feel

fulfilled, such as, journaling nightly,

spending more time with friends, and/or going for walks

more often. This will help you acknowledge and tack

achievable steps to meet your goal.

2. Spend some time strengthening your inner connection.

Life is busy and it is easy to get stuck going

through the motions. However, we suggest

spending time connecting your mind and

your body. There is evidence that suggests

that those who are more connected with

their body and emotions are better at

managing their emotional responses.

To strengthen your mind and body

connection try spending a few minutes each

day bringing your focus in on your breath

and inspecting your body with curiosity.

This will help you build your mind and body

connection.

3. Acknowledge your inner dialogue.

How do you speak to yourself? The way you treat

yourself matters, and you should treat yourself just as

kindly as you do your best friend. Don't be hard on

yourself and embrace your humanity, even the not so

shinny parts. Reducing self-judgement and increasing

self-respect will help you build a more positive outlook

from within.

What to look for: Warning signs of suicide

As we reflect on the loss of those impacted by suicide, we embrace the fact that no one truly knows the struggle of someone else. As a resource, we want to provide you with helpful tools should you or someone you know struggle with thoughts of suicide.

What to look for: Warning signs of suicide:

Immediate Risk

Some behaviors may indicate that a person is at immediate risk for suicide.

The following three should prompt you to immediately call or text 988 (988 Suicide & Crisis Lifeline) or call a mental health professional.

• Talking about wanting to die or to kill oneself

• Looking for a way to kill oneself, such as searching online or obtaining a gun

• Talking about feeling hopeless or having no reason to live

Other behaviors may also indicate a serious risk—especially if the behavior is new; has increased; and/or seems related to a painful event, loss, or change.

• Talking about feeling trapped or in unbearable pain

• Talking about being a burden to others

• Increasing the use of alcohol or drugs

• Acting anxious or agitated; behaving recklessly

• Sleeping too little or too much

• Withdrawing or feeling isolated

• Showing rage or talking about seeking revenge

• Displaying extreme mood swings

Knowing the signs and risks can be helpful in motivating you or someone you know to seek out support. If you or a loved one is struggling do not hesitate to reach out for help. Crisis intervention is available and can be reached utilizing a call or text to 988 Suicide & Crisis Lifeline, calling 211, going to your local emergency room, or dialing 911 for emergencies.

Please note, this blog should not be used for crisis intervention.