5 tips for handling a panic attack

A panic attack is an intense period of uncontrollable anxiety that can last up to ten minutes. Symptoms include increased heart rate, shortness of breath, sweats, chest pain, and can mimic those of a heart attack. Panic attacks can be very intense and scary.

Here are 5 things you can do when experiencing a panic attack:

1. Remove yourself from the situation if possible. If you are driving pull over. If you are in a crowd step to the side.

2. Take a deep breath. Whether this is your 4 square breathing or your yoga breath it does not matter. Find one that works for you and stick with it until the feeling subsides.

3. Remind yourself that you have been here before. You have gotten through these feelings before and you will get through them again.

4. Relax. Find the places in your body that are tense and relax them.

5. Get help! Once that panic attack subsides and you are okay, find a therapist that can help you decrease or stop panic attacks.

For more information on panic attacks or panic disorder please contact me at julie.c.kull@gmail.com.

Being present this holiday season

Christmas is my favorite time of year. I have always loved this season because there is just something magical in the air that brings me back to being a kid. It also doesn't hurt that my birthday is 3 days after Christmas, so for me it has always been a back-to-back celebration. However, as I get older I find it harder to slow down and simply enjoy the holidays. Perhaps it is all the build up to the holidays or the fact that as an adult I am now responsible for making sure everything runs smooth. Either way, it just seems hard to be present and be in the moment. 

Now that the prep work is (almost) done, here are five ideas to stay present and enjoy the holiday season.

1. Lower your expectations - We live in a world where we want everything to be perfect or just right. By lowering our expectations and going into the holidays with an open mind we immediately have a better chance of enjoying the holidays.

2. Be grateful - Perhaps it is the family in the room or perhaps it is enjoying a quiet holiday by yourself. No matter how you are celebrating, take time to think about what you are grateful for.

3. Avoid the drama - Let's face it, holidays can be stressful. If you don't get along with someone or are upset about how someone is acting save it for another day. Remember this isn't just your holiday and how you act sets a tone for everyone at your holiday.

4. Be mindful - Take a moment to bring awareness to your senses. What do you hear, smell, see, feel and taste?

5. Reflect - Take time to reflect on the holiday once it is over. Whether it is in a journal or in your head, record what you want to remember and how it made you feel.

For whatever holiday you choose to celebrate this season, here's to being present at your holiday and a Happy New Year!

What is Anxiety?

What is anxiety and how do I know if I have it?

Everyone experiences anxiety at some point in their life. Anxiety is your body's natural response to a perceived threat. Anxiety becomes a concern when you are experiencing it so often that it is interfering with your daily functioning.

Anxiety manifests differently in each person. Here are some common symptoms of anxiety that you may be experiencing:

1. Racing thoughts, feeling like you cannot turn your mind off
2. Racing heart beat, feeling like you just sprinted a mile
3. Feeling keyed up, on edge, irritable
4. Trouble sleeping
5. Change in appetite
6. Feelings of hopelessness, worthlessness
7. Persistant muscle tension
8. Difficulty concentrating

Are you experiencing any of these symptoms? Contact Kull Counseling, LLC to find out how I can help.