#MentalHealthAwarenessMonth

Panic attacks can be overwhelming and distressing experiences that affect individuals both physically and emotionally. However, there are effective techniques that can help calm the body and mind during a panic attack. In this blog post, we will explore two valuable resources that provide insights into managing panic attacks. The first link, from the CFPSych blog, offers guidance on how to calm yourself during a panic attack. The second link, from Verywell Health, highlights a specific breathing exercise for panic attacks. Together, these resources shed light on the importance of self-regulation and breathing techniques in reducing the intensity and duration of panic attacks.

Link 1: “How to Calm Yourself During a Panic Attack” – CFPSych Blog The CFPSych blog provides practical advice on managing panic attacks. The main theme of this resource is the importance of self-awareness and self-regulation during a panic attack. Here are some key insights:

Recognizing the Signs: The article emphasizes the significance of recognizing the physical and cognitive signs of a panic attack. By understanding the symptoms, individuals can validate their experience and gain a sense of control.

Grounding Techniques: The blog suggests various grounding techniques to redirect attention away from the panic attack. These techniques include focusing on the environment, engaging the senses, and using positive self-talk.

Progressive Muscle Relaxation: The article introduces progressive muscle relaxation as a helpful technique for reducing anxiety during a panic attack. By systematically tensing and relaxing different muscle groups, individuals can release tension and promote relaxation.

Overall, the CFPSych blog article emphasizes the importance of self-awareness, grounding techniques, and progressive muscle relaxation as strategies to calm oneself during a panic attack.

Link 2: “Breathing Exercise for Panic Attack” – Verywell Health The Verywell Health article focuses specifically on a breathing exercise that can alleviate the symptoms of a panic attack. Here are the key highlights:

Diaphragmatic Breathing: The article introduces diaphragmatic breathing as a powerful tool for managing panic attacks. This breathing technique involves deep, slow breaths that engage the diaphragm, leading to a decrease in the heart rate and overall relaxation.

Step-by-Step Instructions: The resource provides a step-by-step guide to practicing diaphragmatic breathing during a panic attack. It offers clear instructions on posture, breath count, and exhaling techniques to maximize the calming effects.

Incorporating Breath Awareness: The article emphasizes the importance of cultivating breath awareness throughout daily life to better prepare for managing panic attacks. Regular practice of diaphragmatic breathing outside of panic attack episodes can help individuals build resilience and reduce anxiety levels.

By focusing on diaphragmatic breathing and its practical application, the Verywell Health article highlights the significance of breath control as a means of calming oneself during a panic attack.

Conclusion: Managing panic attacks requires a multi-faceted approach that combines self-awareness, grounding techniques, and specific strategies like diaphragmatic breathing. The CFPSych blog article offers valuable insights into self-regulation techniques and progressive muscle relaxation, emphasizing the importance of understanding the signs and redirecting attention during a panic attack. On the other hand, the Verywell Health article delves into the effectiveness of diaphragmatic breathing in reducing anxiety and provides a step-by-step breathing exercise to practice during panic attacks. Both resources underscore the significance of breath control and self-regulation techniques in managing panic attacks effectively.

By incorporating these techniques into daily life and during moments of distress, individuals can cultivate a greater sense of control and resilience in the face of panic attacks. It is important to note that while these techniques can be helpful, seeking professional help and guidance from mental health experts is crucial for comprehensive support and treatment for panic attacks.

Link 1: https://www.cfpsych.org/blog/how-to-calm-yourself-during-a-panic-attack/

Link 2: https://www.verywellhealth.com/breathing-exercise-for-panic-attack-5498745

#MentalHealthAwarenessMonth

In the face of rising suicide rates, a leading cause of death globally, a powerful yet straightforward intervention has been discovered: caring letters. Sending regular letters from a caring individual to people at risk of suicide can help them feel connected and remind them that they are cared for, which is crucial in preventing suicide.

In a study conducted between 1969 and 1974 in San Francisco, psychiatric hospitals admitted over 3,000 people for depression or suicidal tendencies. Psychiatrist Jerome Motto and statistician Alan Bostrom spearheaded an initiative where some 843 of these patients were randomly assigned to one of two groups after they were discharged from the hospital.

In what was designated as the “contact group”, patients received periodic handwritten letters from a healthcare professional who had earlier interviewed them. These letters were not medical in nature, but rather expressed concern, care, and a desire to stay in contact. An example of the message was:

“Dear John,

It has been some time since you were here at the hospital, and we hope things are going well for you. If you wish to drop us a note, we would be glad to hear from you.

Best,

Susan”

Patients in the contact group received eight letters in the first year and four letters each year for the next four years, totaling 24 letters over five years. On the other hand, patients in the control group did not receive any letters.

The impact of these caring letters was profound. Two years after leaving the hospital, the time when at-risk patients are most likely to commit suicide, only 1.80% of patients in the contact group had committed suicide, compared to 3.52% of patients in the control group. Furthermore, even 13 years after hospital discharge, patients who had received letters from the hospital still had lower rates of suicide than those who had not.

Why does this work? The hypothesis is that receiving regular letters expressing care and concern helps individuals feel connected to others, a feeling that can be especially important during dark times. About a quarter of patients in the contact group sent back messages of gratitude, expressing how much the letters meant to them.

Perhaps most interestingly, this approach is particularly effective for people who are resistant to traditional medical treatment, often due to the stigma associated with mental illness. By communicating care and concern and creating a sense of social connection without demanding anything in return, caring letters can help these individuals survive the critical period following a psychiatric crisis, when they are most likely to take their own lives.

In conclusion, caring letters are a simple, low-cost intervention that can make a significant difference in the lives of those at risk of suicide. They offer a promising approach for healthcare providers and communities at large to help save lives and combat the global challenge of suicide.

Sources: https://sparq.stanford.edu/solutions/caring-letters-prevent-suicide

https://sparq.stanford.edu/sites/g/files/sbiybj19021/files/media/file/motto_bostrom_2001_-_a_randomized_controlled_trial_of_postcrisis_suicide_prevention.pdf

This a very good documentary. I had no idea who he is, but he is now a hero of mine :)