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Widows are under a lot of stress and panic attacks can be frequent when grieving. A panic attacks causes a widow’s heart to pound, makes her dizzy, sweating and shaking to the point of fainting.
Coping Tips
- Learn all you can about panic attacks.
- Know that they will not physically hurt you.
- Distract yourself by focusing on your surroundings.
- Focus on the word “calm” repeating it over and over.
- Accept your feelings, don’t fight it.
- Take slow/deep breaths in and out.
- One hour of exercise a day reduces the impact of stress.
- A balanced diet and adequate sleep are also essential.
- Snap a rubber band (around your wrist) when you have an unwanted thought.
Studies published in the journal “BMC Complementary and Alternative Medicine” point to three, 25 minute sessions of meditation or Tai Chi each week to alleviate stress and all that comes with it.
The insidious thing about stress is that it affects our lives even as our grieving hearts are trying to heal. A key aid to weathering your panic attacks is to spend time with good friends.
Many widows suppress their grief for fear of letting it go, not being able to control it, or that it will make others uncomfortable. Instead let grief have it’s time because suffering in silence is no good for anyone, least of all you.
I’ve talked to some psychotherapists and they regularly suggest mediation to help widows investigate their feelings. We don’t want our anger, fear, anxiety to come out in panic attacks. The point of mediation isn’t to empty your mind of thoughts, but to develop an awareness of the thoughts you do have.
Concentrate on one object, example candles or your breath. If your mind strays than gently bring it back to the one area of focus. This practice lets go of obsessions, worries and anxiety, while starting your thoughts over with compassion for yourself.
If medication is not for you, then simply go on a slow walk outside, paying attention to your feelings. Choose to repeat a few positive phrases that offer care and kindness to your grief journey.
