Looking After Your Mental Health In University

Hey!

My previous mental health post (What Are Panic Attacks & How Can I Help Someone?) did really well and people seemed to like it, so I thought I would come back with another mental health post. 

I have just completed my first year of University and understand that there will be first years starting in September, so I have decided to put together a post on looking after your mental health in University. Whilst Uni can be fun, the work load, new environment and meeting strangers can be daunting and stressful. Here are 7 ways to look after your mental health:

What Is A Panic Attack & How Can I Help Someone?

Hello,


According to AnxietyUK.org.uk, 1 in 10 people are likely to have anxiety/panic disorder at some stage in life. This means that it is likely that those who fall into that category experience panic attacks. Panic attacks can be pretty scary, so it is important to be able to understand what they are and how to help someone through an attack.


You may know someone who has experienced panic attacks, maybe a loved one, or you may even be experiencing them yourself. Here I have put together a guide on what panic attacks are, and how to help someone if they're experiencing a panic attack. I am studying for a Psychology degree and also suffer from panic attacks myself, so I have tried to write this with a balance of factual information and personal experience. 


What Is A Panic Attack?


Panic attacks are sudden intense feelings of panic with physical and psychological symptoms. Panic attacks come from our body's 'fight or flight response', where the body is faced with something it deems a danger. Millions of years ago this would've been important in keeping people alive as they hunted for their food for example, however now it can be triggered by things that aren't necessarily life threatening. They can be triggered by a certain experience, or can even happen for no clear reason.


There are plenty of reasons why someone might be triggered, which is unique to each individual. Examples could be going to parties and doing exams. My own personal triggers include bad dreams/memories, arguments, feeling claustrophobic and meeting new people. If you're suffering panic attacks, you should try to take note of what seems to trigger them. If you're close to someone who has panic attacks, it may be worth asking them what their triggers commonly are so you can be aware. 

Symptoms


It's important to realise that the symptoms people experience can differ. Although there is a general guide, someone may not experience all of them or some that even aren't on the list. If you want to understand your loved one's attacks you can ask how they tend to feel. When I first told my boyfriend about panic attacks he was interested to know what signs to look for and what I feel so he knew exactly how he could help me.


Symptoms:

• Irregular or racing heartbeat
• Sweating 
• Hyperventilating (shortness of breath, struggling to breathe)
• Shaking (if you're hyperventilating, the lack of oxygen to your muscles can cause the shaking and weakness)
• A choking sensation
• Nausea
• Dizziness
• Tingling
• Ringing in your ears
• Chest pains
• Feeling terrified
• Feeling you have no control
• Racing thoughts
• Feeling like you're dying or that you're having a heart attack

In my own personal experience, I start to have racing thoughts and feel like there is a belt tightening around my chest. My heart will start beating fast and I will begin to hyperventilate as I try to find my breath. This then leads to tingling, shaking and weakness.

Panic attacks duration averages around 10 minutes, but they can be less or more. 20 minutes is normally the longest duration. However, to the person experiencing them they can feel like a life time.

How Can I Help Someone Through A Panic Attack?

When seeing someone go through a panic attack, you may feel worried and like things are out of your control, especially if this is the first one you've seen, and that is okay. You'll most likely feel sympathetic and want to help. Once you know what to do, it becomes less frightening and you'll feel more in control and comfortable in what you do because you know what works.


If it is someone you're close to, ask them how they like to be helped so you know for future reference. Some may prefer space to breathe, some may prefer to be held. The most important thing in helping someone through a panic attack is to let them know that you're there for them, that they're in a safe space and you're willing to help them with whatever they need to get through it. You could say things like "I'm here for you" and "You're safe, I will look after you". When feeling something so frightening, it is nice to realise you're secure and someone is looking out for you.


Other examples of how to help:

• If in public, help them find somewhere where they can have their panic attack in privacy.
• Encourage them to slow down their breathing, and practice steady breathing with them.
• Counting to 10.
• Get them a glass of water because they may have a dry mouth from hyperventilating.
• Help them sit down in case they go weak and can't hold themselves up.
• Rub their back.
• Stroke their hair.
• Kisses on the cheek, forehead, etc (if you have that type of relationship, of course).
• Remind them that you're there for them and that they're safe.
• Don't leave them alone.
• Tell them that they can get through this.
• Don't pressure them in to talking or doing anything they don't want to do.

Once the panic attack is over, they may feel quite tired. If you're out, ask if they'd like to stay out or would like help getting home. If at home, let them rest and if that way inclined, give them a cuddle. 


Being able to form a good routine in helping your loved one through their panic attack will make you feel prepared, and in return they will build up trust with you and know they can turn to you if they need it.

I hope you find this guide helpful. If you would like further information, feel free to ask or click the links I am going to leave below. 


NHS Guide
NHS Panic Attack
Mind.org
Self-Care

2014 in review | What does 2015 hold?

Hey!

So a few things happened in 2014. By far it wasn't the most exciting of years but I made one or two achievements:

1. I studied for, took my AS Level exams and got decent results
2. I chose all of my university choices and received offers from all of them
3. Decided I was going to take a gap year
4. Began learning to drive
5. Celebrated my niece's 1st birthday
6. Celebrated 1 year with my boyfriend
7. My nephew was born
8. I saw The Pretty Reckless live
9. Got my first job
10. I completed 1 year of blogging
11. I began to force myself to go to social events and stop letting my anxiety control me so much

In review, I have mixed emotions about 2014. On the positive side I made some important life changing decisions. In addition, I started to say 'no' to my anxiety and 'yes' to doing things like getting a job, learning to drive and going to parties which my anxiety would have never allowed me to do beforehand. However, on the negative side I feel like I had no real life experiences, did nothing particularly fun or exciting and still continued to let my anxiety stop me from doing things. Basically I did a lot of serious life stuff and not enough fun stuff.

So in 2015 I hope to do more with my life. 2015 will be a year where I start a big chapter in my life for many reasons so I need to make it as a positive experience as possible. Here is what will be happening in 2015:

1. I will study for, take my A Level Exams and hopefully get the results I need
2. I will (hopefully!) get accepted for a place in 2016 at my chosen university for Psychology
3. I will celebrate turning 18 years old
4. I will celebrate 2 years with my boyfriend
5. I will celebrate my niece's 2nd birthday
6. I will celebrate my nephew's 1st birthday
7. I will leave Sixth Form
8. I will begin my gap year, get a full-time job and start volunteering for a local mental health charity
9. Pass my driving test
10. Be blogging for 2 years

Again, these are all serious stuff. 2015 is going to be an important transition for me but I need to give myself more life changes and do more fun things. So here are the things I hope to do:

1. I hope to continue to fight my anxiety and say yes to more things
2. Make more friends
3. Save enough money to go travelling hopefully starting in 2015
4. Have financial stability enough to go do little fun things even if it is a weekend by the seaside with my boyfriend.

I want to be able to look back at 2015 and know it wasn't all serious and I let my hair down a bit. I want memories I will remember forever and not just pieces of paper that say I can officially drive, have a grade in a subject etc,

What do you want to achieve in 2015? Let me know!