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Managing Panic Attacks

1/24/2018

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Someone on Facebook shared advice on how to manage a panic attack. The advice is pretty good but some key points were missing and further explanation needed. They use the term Grounding. By Grounding, you bring your attention to another part of your body, thus away from your head. 
I always thought of Anxiety as a sense of not being connected to your body, another explanation is the term "derealization" it's kinda like dissociation, something common to many panic attacks. So you are either getting out of your head or focused on your head (thoughts). Grounding does not need to be a new agey catch phrase, it can have a real physiological effect.  When the panic kicks in, it's hard to have rational thoughts and even harder to remember good advice. Write the advice in the image down and keep it handy for the friend or family member in need. For you...write it down like a loving prescription from yourself when things are harder to deal with. Keep it w/ you and refer to when you start to feel like an attack is coming on. One key thing to remember and ask yourself: "What triggered the attack". This can do wonders for calming yourself down and get you back to rational thinking. When you know the trigger for example, "I drank too much coffee" or "I did not sleep". Then you realize it is a panic attack, know it will pass quickly, it's just adrenaline is going through your body and will dissipate in 10 to 20 minutes. Often that thought alone can help you rationalize the experience. For many, a panic attack feels like you are going to die and often a feel of dread or doom...obviously irrational, yay panic! So getting your brain to calm down is key, connecting to your body via the tips in the image below, recognizing the trigger, remembering it will pass. be patient w/ yourself, trust you will be fine and look into Panic Prevention (my next post).
Bonus exercise, walk slowly dragging your feet across the floor, the sensation in your feet can help you get out of a mental anxious state and reconnected to your surroundings and back in your body. 
John Anderson


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I have accompanied clients for 2 summers to John's camp. I have been to the Social & Life Skills Camp and the 18 and older "Moving Forward Camp." My clients and myself look forward each summer to attending his camp. 
John has excellent behaviour management skills, teaches the clients social and life skills (planning your bus route, bus etiquette, looking at a menu and ordering, tipping, planning and organizing outings, getting to know people, body language, budgeting money, etc.) that are important to daily living as well as incorporating the clients' interests that are age appropriate. He develops a great relationship with the clients and jokes around with them to develop a rapport. Sometimes our daily schedule changes, which helps clients deal with changes that can occur in every day life. The clients develop friendships with each other and help each other out thanks to John's teaching. John allows the clients to make mistakes and encourages them to work as a team to solve the problem. John captures our daily outings on camera and/or film so parents can view their children interacting and having fun at camp. 

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