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How to write Panic and Anxiety Attacks

TW: Mention of mental illness, anxiety and panic attacks.

I have had several anxiety and panic attacks. I know how terrible they are. Hopefully, this may be helpful

Difference

(Credit to the owner of the image)

One of the major differences between anxiety and panic attacks is that anxiety attacks are caused due to the disease called anxiety while panic attacks are sudden and may happen to a person who has never ever had anxiety.

Keywords: -Panic attacks: Sudden -Anxiety attacks: Prolonged and Gradual (easier to control)

Symptoms/Feeling

->Normal/Mild

Pain in chest

Breathing difficulty

Shaky Limbs

Mild Dizziness

Slight nausea

Need to go to the toilet

Hot flushes

->Severe

Severe nausea

Vomiting

Acidity

Fainting

Dark spots in vision

Extreme trembling

Suicidal Ideation

Dialogues you can use (mostly for panic)

"I can't breathe!"

"This is not normal! NOT NORMAL"

"I AM GOING TO DIE"

"I don't know what's happening!"

"My chest hurts"

"I feel like I am going to puke."

"I don't want to die."

"YOU ARE TELLING ME TO BREATHE? WOW! I WOULD HAVE DONE THAT IF I WERE ABLE TO "

"Help me."

Response/Comfort

"You are doing amazing!"

"I am so proud of you!"

"Breathe for me, please"

"You are okay, you are safe"

"You can get through this."

"Concentrate on your breathing "

"I want you to look at me and forget everything else"

"Focus on my voice."

Remember that oftentimes a person having a panic attack does not like to be touched, so it's best to ask for consent first

"Can I hold your hand?"

"Is it okay if I envelop my arms around you?"

"Are you comfortable? "

"I am going to put my hand around your ears, is that okay?"

Control

The most common grounding technique for anxiety/panic attacks is the 54321 method. In this, you identify…

5 things you can see

4 things you can feel

3 things you can hear

2 things you can smell

1 thing you can taste

Hope this was helpful

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SLAVIC RESOURCES

The Anthropological Masterlist is HERE.

The Slavic people, or Slavs, are a European people. They are native to central and eastern Europe, including Siberia.

ALBANIA ─ “The Albanians are a Balkan people. They are native to the Balkan Peninsula and share Albanian culture.” ─ Albanian Folklore ─ Albanian History ─ Albanian Language

BELARUS ─ “The Belarusians, or Byelorussians, are an East Slavic people. They are native to Belarus.” ─ Belarusian Information ─ Belarusian Poetry ─ Belarusian Dictionary

BULGARIA ─ “The Bulgarian people are a South Slavic people. They are native to Bulgaria.” ─ Bulgarian Clothing (in Bulgarian) ─ Bulgarian History ─ Bulgarian Language

*ILLYRIA ─ “The Illyrians were an Indo-European people that lived from 1000 B.C.E. to 500 C.E. They lived in the historical area of Illyria.” ─ Illyrians to the Greeks ─ Illyrian Language

MACEDONIA ─ “The Macedonian people are a South Slavic people. They are native to Macedonia.” ─ North Macedonia Information ─ Macedonian History ─ Macedonian Dictionary (in Macedonian)

POLAND ─ “The Polish, or Pole, people are a West Slavic people that share the Polish culture. They are native to Poland.” ─ Polish Art ─ Polish History ─ Polish Dictionary

RUSSIA ─ “The Russian people are an East Slavic people that share the Russian culture. They are native to Russia.” ─ Russian Culture (in Russian) ─ Russian Folktales ─ Ancient Russia

SERBIA ─ “The Serbian, or Serbs, people are a South Slavic people. They are native to the Balkans.” ─ Serbian History ─ Serbo-Croatian Dictionary

SLOVENIA ─ “The Slovene, or Slovenian, people are a South Slavic people that share the Slovenian culture. They are native to Slovenia.” ─ Coastal Galleries in Slovenia (in Slovene) ─ Slovene Dictionary (in Slovene)

UKRAINE ─ “The Ukrainians are an East Slavic people. They are native to Ukraine.” ─ Ukrainian Information ─ Ukrainian History ─ Ukrainian Language

WENDISH ─ “The Wends were a Slavic people. They lived near Germanic settlements.” ─ Wendish Information ─ Wendish Information

YUKAGHIR ─ “The Yukaghir, or Yukagir, people are a Slavic people. They are native to the basin of the Kolyma River in Far East Russia.” ─ Yukaghir Information ─ Yukaghir Culture

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