Day 6 -  Use Journaling to Help With Panic Attacks

Hi {!firstname_fix}

One of the biggest uses for journaling and mental health is when you are someone who 
has panic attacks. These are common with people who have an anxiety disorder like 
generalized anxiety disorder or panic disorder, but anyone can get panic attacks. 

With a panic attack, you suddenly feel an overwhelming sense of worry and fear, often 
leading to both an emotional and physical response. Some common signs of having a 
panic attack include:

Feeling like you are having a heart attack 
Tunnel vision
Racing heartbeat
Trouble swallowing
Difficulty breathing
Hot flashes and sweaty palms

Panic attacks can be triggered by something or come out of nowhere, which is one of 
the hardest things about them. However, you can use a journal both for preventing them 
and putting a stop to them when they start. The triggers we talked about earlier are 
going to help you prevent them, so let’s go over how to journal to stop a panic attack 
that has already started. 

Dealing With a Panic Attack

There is an immediate ‘fight or flight’ response when you get a panic attack. If you are 
on the road or walking down the street, it can make it feel like you need to get out of that 
situation immediately. However, if you are at home or in your office, you have the 
opportunity to journal.

When the panic attack starts, get out your journal and just start writing. You can write 
about anything, but try not to write about the panic attack itself. This can cause you to 
think more about the symptoms you are experiencing and make it worse. Instead, just 
write about anything else, from a dream you had last night to plans you want to make 
this weekend. The distraction can help bring your mind to another place. 

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