If you are in the middle of a full blown panic attack while with a little baby at home this is for you.
First remind yourself that this feeling is panic. Fear of the panic symptoms adds to the anxiety. Panic attack symptoms include but are not limited to: tight chest, fast breathing, sobbing, nausea, feeling disoriented, sweat and dizziness. This is not a heart attack. You are not having a medical emergency.
Second put your baby somewhere safe in their crib or bassinet. If they are crying and it is adding to your distress leave the room and close the door. Your baby is safe. You need this space.
Next sit down on the floor or a chair.
Make note that you are safe. There is no immediate danger to you or your baby.
After you remind yourself that you are safe right now. You need to tune into the feeling of fear. I know this feels scary. But the more you resist the feeling the more fear and anxiety you will feel. Remember that you are safe, your baby is safe. This fear feeling is uncomfortable, I know, but it does not have to be scary. You can handle this.
Next. Start counting. Count up to ten and then backwards back down to one.
Then tune into your surroundings. Notice 5 different colors around you.
Then tune into your breath. Take a breath in and a breath out.
Breath in and breath out.
Deep breath in 1-2, deep breath out 1-2.
Deep breath in 1-2-3, deep breath out 1-2-3.
Deep breath in 1-2-3-4, deep breath out 1-2-3-4.
Notice your hands, your feet, your toes, your clothes on your skin. Notice your baby in their crib, they are safe even if they are crying.
I hope this has helped your panic. Note that panic attacks are treatable you don’t have to always endure them. You are so brave for enduring this today.
Reach out if you would like further support. info@blossomscounselling.com.
I will review next post what to do if there is also a toddler or other children in the house.
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