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The coronavirus pandemic has affected numerous facets of our lives and of our society, it can impact each one of us in a different way.  It has caused disruptions to the daily functioning of our lives. Our children are not in school, our place of worship is disrupted, some of us can work from home and others fear when or how we are going to pay our bills.  Most of us find comfort in social gatherings with family and friends that we can no longer do. 

The uncertainty about the coming weeks, as we hope to slow the spread of this pandemic is creating feelings of anxiety and in some, helplessness.  All of these feelings are completely normal during times like this. 

How much more challenging must it be to navigate this uncertainty if you have a mental illness and/or substance abuse problem. While we all are concerned, those with depression, anxiety or other mental illnesses,  the lack of social engagement and disruption in routines could increase symptoms.

For those with mental illnesses, it is important to continue your treatment regimens. Consider developing a plan for telehealth sessions with your provider. And, reach out to friends and family for support, virtually if necessary.

Remember that social distancing does not have to mean social isolation, we have modern technologies available to most of us. Connecting with our friends and loved ones, whether through technology or phone calls, can help us stay connected to each other during stressful days ahead.  If you can find a way to give back a member of your community it will help lift your spirits and give you a sense of purpose in an otherwise helpless time. Some neighbors are shopping for seniors and dropping off groceries, limiting contact of course, or walking their dog if they are not feeling well. Whatever you feel comfortable doing “help from distance”. 

If you need support coping with the events of the last few weeks, there is advice and help available. The Centers for Disease Control and Prevention (CDC) has a webpage with information on dealing with fear, anxiety, and stress brought on by the coronavirus pandemic. A section of this CDC page is specifically geared toward those of us with children, as they can be particularly sensitive to uncertainty. 

Remember we are in this together! Maureen Lyons Tashjian, MSW, LCSW

What is a PANIC ATTACK? 

We all experience those moments in our lives when we know that it’s time “Fight, Flee, Play Dead, Freeze, or Submit. “ This is a primal response to danger. It’s not something we consider, it’s something we do without hesitation. Our body goes through instantaneous changes, our heart beats faster, we feel adrenaline coursing through our blood. we know that it’s time to do something. A panic attack is when the body is experiencing Fight or Flight but in the ABSENCE of danger.

Here’s the body’s break down:

The Amygdala reacts to the threat, your pupils dilate

Hypothalamus activates the sympathetic nervous system, release of adrenaline causing dry mouth, fast breathing, heart pounding, hyperventilating, tense muscles

adrenal cortex releases cortisol for continued alertness. it slows down digestion and sweating or shaking palms. There are other responses not noted but these are the ones most noted by people who suffer from panic attacks.

WHAT CAN I DO

1) USE DEEP BREATHING sounds simple but it works !

While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack. 

If you’re able to control your breathing, you’re less likely to experience the hyperventilating that can make other symptoms — and the panic attack itself — worse.

Focus on taking deep breaths in and out through your mouth, feeling the air slowly fill your chest and belly and then slowly leave them again. I like to say try to image you are blowing up a ballon with your belly. as you inhale push your belly all the way out to insure that you will not hyperventilate.

2.RECOGNIZE THAT YOU ARE HAVING A PANIC ATTACK

Knowing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK.

Take away the fear that you may be dying or that impending doom is looming, both symptoms of panic attacks. This can allow you to focus on other techniques to reduce your symptoms.

Remember you’re not in danger! you are safe, you can breathe. 

3. CLOSE YOUR EYES

Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack. Often we don’t recognize these triggers until we have a panic attack. So being mindful of them beforehand and asking for help is also key. To reduce the stimuli, close your eyes during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing.

4. PRACTICE MINDFULNESS

Mindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening.

Focus on the physical sensations you are familiar with, like digging your feet into the ground, or feeling the texture of your jeans on your hands. These specific sensations ground you firmly in reality and give you something objective to focus on.

5. FIND AN OBJECT TO FOCUS ON. Some people find it helpful to find a single object to focus all of their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it possible.

For example, you may notice how the hand on the clock jerks when it ticks, and that it’s slightly lopsided. Describe the patterns, color, shapes, and size of the object to yourself. Focus all of your energy on this object, and your panic symptoms may subside.

6. USE MUSCLE RELAXATION TECHNIQUES

Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible.

Consciously relax one muscle at a time, starting with something simple like the fingers in your hand, and move your way up through your body.

Muscle relaxation techniques will be most effective when you’ve practiced them beforehand.

7. PICTURE YOUR HAPPY PLACE

What’s the most relaxing place in the world that you can think of? A sunny beach with gently rolling waves? A cabin near a mountain lake?

Picture yourself there, and try to focus on the details as much as possible. Imagine digging your toes into the warm sand, or smelling the sharp scent of pine trees.

This place should be quiet, calm, and relaxing

8. ENGAGE IN LIGHT EXERCISE  

Endorphins keep the blood pumping in exactly the right away. It can help flood our body with endorphins, which can improve our mood. Because you’re stressed, choose light exercise that’s gentle on the body, like walking or swimming.

The exception to this is if you’re hyperventilating or struggling to breathe. Do what you can to catch your breath first.

9. KEEP LAVENDER ON HAND

Lavender is known for being soothing and stress-relieving. It can help your body relax. If you know you’re prone to panic attacks, keep some lavender essential oil on hand and put some on your forearms when you experience a panic attack. Breathe in the scent.

You can also try drinking lavender or chamomile tea. Both are relaxing and soothing.

Lavender should not be combined with benzodiazepines. This combination can cause intense drowsiness.

10. REPEAT A DAILY MANTRA THAT WORKS FOR YOU

Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack.

Whether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on loop in your head until you feel the panic attack start to subside.

Some of these suggestions can be found on health line.  For more information on panic attacks go to www.nimh.nih.gov