| How to Recover After a Panic Attack Posted: 09 Jul 2020 01:00 AM PDT Having a panic attack can be very frightening, but they're usually not harmful to your health. During a panic attack, you might feel intense fear and loss of control, along with scary physical symptoms, like shortness of breath and rapid heart rate.[1] Panic attacks usually last for 5-20 minutes, but you might experience symptoms for up to 1 hour.[2] [Edit]Calming Yourself Down - Use positive self-talk to counter your anxious thoughts. A panic attack can be really scary, and you may feel like you're having a medical emergency or have lost control. Reminding yourself that you're experiencing anxiety and will feel better can help you calm down faster. Tell yourself that this is only temporary and things will get better. Keep telling yourself this until your panic attack passes.[3]
- Tell yourself things like, "This is temporary. I'll feel better soon," "This is scary but it'll end soon," and "I'm going to be okay." Repeat the statements until you feel better.
- Do deep breathing exercises to help relax your body. Lie down or sit up straight. Place one hand over your chest and one hand over your stomach. Slowly breathe in through your nose and draw the air into your stomach. Then, slowly exhale through your mouth. Continue for 5-10 minutes.[4]
- As you breathe, you should feel the hand over your stomach going up and down, but the hand over your chest should stay in place.
- Picture calming and positive images in your mind. Visualizing things that make you happy isn't a cure for panic attacks, but might help you recover faster. Find your happy place and imagine that you're there, or simply think about people, things, places, or memes that make you feel good.[5]
- As an example, you might imagine the beach or a cozy ski resort. You could also think about your pet, your best friend, or a happy memory.
- Perform progressive muscle relaxation to release muscle tension. You may feel a lot of lingering tension in your body that can make it hard to feel calm. To release it, sit or lie down and get comfortable. Starting at your toes, tighten each muscle group, then release it. Take long deep breaths as you go from your toes up to your shoulders.[6]
- You should feel relaxed after you do this. If not, try doing it again.
- Talk to someone you trust to help relieve your stress or anxiety. Expressing your worries or concerns may help you feel better. Contact a friend, loved one, or your therapist so you can vent. Tell them what you're going through, what you think triggered your attack, and how you feel at the moment.[7]
- It may help if you have a list of go-to people you can call or visit if you need to talk.
- Writing down your thoughts may also help. If you don't feel like talking or aren't sure who to call, write out all of your thoughts on paper or in a word processor.
- Use aromatherapy to help you relax and recover. Smelling calming scents may help you feel better faster after a panic attack.[8] Use a scent like lavender to help you feel calm or a scent like orange to boost your mood. Simply sniff the oil for an easy option, or put the essential oil in a diffuser to fill the room with scent.[9]
- If you like, get an aromatherapy lotion that you can rub on your skin when you're feeling overwhelmed.
- Try yoga to help calm your mind and body. Yoga helps you relax right after a panic attack and may help you avoid future attacks. Take a yoga class to get professional instruction if you can. You might also try a yoga video workout. When you're recovering from a panic attack, do your favorite yoga poses to help you feel calm and connected to your body.[10]
- You can find yoga classes at a local gym or yoga studio. If you prefer a video workout, there are several options online or you can buy a yoga dvd.
[Edit]Caring for Yourself After a Panic Attack - Engage your 5 senses to help ground you in the moment. A panic attack can make you feel disconnected or disoriented. Fortunately, doing a grounding exercise may help you feel better. Focus on what you can see, hear, smell, feel, and touch. This will help you feel more connected with your body.[11]
- For instance, you might tell yourself something like, "I can see sunshine and clouds in the sky, I hear birds chirping, I feel the heat from the sun, I smell the lotion on my skin, and I taste a mint."
- Satisfy your physical needs to help you feel better. After a panic attack, it's normal to feel exhausted. To help you feel better, eat a healthy meal or snack and drink lots of water. You might also rest and relax until you feel better.[12]
- Listen to what your body needs. If you feel like you need to move around to let go of nervous energy, do that instead of resting.
- Do an aerobic exercise to help improve your mood. Exercise helps you feel calmer and happier, so it's helpful for coping after a panic attack.[13] Aim for 30 minutes of exercise to help you cope with anxiety. Choose a moderate exercise, like brisk walking, that won't be too strenuous on your body.[14]
- For instance, you might go for a walk outside or dance along to your favorite songs.
- It's okay to break your exercise into three 10-minute blocks if that's easier for you.
- Limit your sugar intake until you start to feel better. Sugar is a stimulant, so consuming too much may alter your mood. In some cases, this can trigger or worsen an attack, even if you've just had one. Minimize your sugar intake while you're recovering from a panic attack.[15]
- You may be tempted to eat candy or treats to help you feel better, but try not to do this. It might actually make you feel worse.
- Abstain from caffeine, alcohol, smoking, and drugs after a panic attack. Stimulants and depressants can worsen or trigger panic attacks. While you're in recovery, focus on trying to calm yourself. Steer clear of substances that might make you feel worse.[16]
- You might even eliminate them from your diet altogether to help you manage your panic attacks.
[Edit]Seeing a Doctor or Therapist - Get medical treatment immediately if this is your first panic attack. You probably don't need to worry, but panic attacks have the same symptoms as other more serious conditions. To be on the safe side, seek immediate medical care to make sure what you had was a panic attack. You may experience a mix of the following symptoms during a panic attack:[17]
- Feelings of fear or danger
- Loss of control and/or detachment from reality
- Rapid heart rate
- Sweating and trembling
- Shortness of breath
- Chest pain
- Chills or hot flashes
- Nausea or abdominal cramping
- Headache, dizziness, and fainting
- Numbness and tingling
- Work with a doctor to manage panic attacks. Although panic attacks can be recurring, treatments are available. You might be able to prevent future attacks or recover from them faster. Talk to your doctor to learn which treatment options may be best for you.[18]
- Your doctor may be able to prescribe an anxiety medication or could refer you to a therapist.
- Participate in talk-therapy to help you manage panic attacks. Dealing with panic attacks can be difficult, but a therapist can help. Your therapist can help you deal with your worries and can help you learn new coping strategies. Ask your doctor to refer you to a therapist or find one online.[19]
- Your therapy appointments may be covered by insurance, so check your benefits.
- Ask your doctor if medications may help you manage your symptoms. If you have severe anxiety and panic attacks, you and your doctor might decide that medication is the right treatment for you. Talk to your doctor about medications that are available. Your doctor may prescribe one of the following medications:[20]
- An antidepressant, like selective serotonin reuptake inhibitors (SSRIs) or tricyclic antidepressants
- Pregabalin or clonazepam to help with your anxiety
- Your body needs sleep, and getting too little sleep may contribute to your anxiety and panic attacks. Try to sleep 7-9 hours a night to help you manage your anxiety.[21]
- Join a support group to help you manage your panic attacks. You'll be able to share your experiences and possibly learn from others who've been in your shoes.[22]
[Edit]Warnings - Although panic attacks aren't harmful to your health, they share symptoms with other more serious conditions. Get medical treatment if you're not sure what you're having is a panic attack or you feel worried about your symptoms.[23]
[Edit]References |
| How to Speak Spanish (Basics) Posted: 08 Jul 2020 05:00 PM PDT Believe it or not, Spanish is the second-most spoken language on the planet.[1] Developing your Spanish-speaking skills is a great way to meet new people, communicate with Spanish speakers, and immerse yourself in a new way of thinking. If you want to speak Spanish, start by learning the common phrases and vocabulary terms. Once you feel a little more comfortable with the language, you can learn a lot more by immersing yourself in the language, taking classes, and practicing daily to develop fluency in the language. [Edit]Learning Common Phrases - Memorize the common introductions so you can say hello. One of the easiest things to learn is how to greet others. This is a good introduction to the language since it gives you a foundation for a basic conversation. While you'll have to do some memorizing, you can easily commit these basic introductory phrases to memory in a day or two.[2]
- "Hola" (OH-la) means hello in Spanish. Other common greetings include "buenos días" (booEHN-os DEE-as), which means "good morning," and "buenos noches" (booEHN-os NO-chehs), which means "good evening."
- Following a hello, you may say "¿Cómo estás?" (KOH-moh ess-TAHS), which means "How are you?" This might be answered by saying "estoy bien" (ESS-toy bee-EHN), which means "I'm fine."
- You may also reply with "mucho gusto" (MOO-choh GOOS-toh), which means "nice to meet you." Then learn how to say "my name is" by saying "me llamo" (meh YAH-moh). Put them together, and you might greet someone in Spanish by saying, "Mucho gusto, me llamo Juan," which means, "Nice to meet you, my name is John."
- Remember Spanish words you already know to make things easy. Although you probably don't pronounce them exactly the way a Spanish-speaking person would, there are a number of Spanish words that you probably already know in your native tongue. Relying on these words in a basic conversation is a great way to build on your speaking skills while you acquire new vocabulary words.[3]
- Making a list of Spanish words that you already know can be a good way to build your Spanish vocabulary. This will give you a solid, basic foundation.
- For example, there probably are a number of Spanish foods that you already know, such as "taco," "avocado," and "burrito."
- There also are a number of words that are the same in Spanish and in English (although they may be spelled or pronounced differently), such as "animal" and "chocolate."
- Study the -o and -a endings to learn the gendered nouns. One of the things that makes Spanish very different from some languages is the fact that all nouns are gendered. Generally, if a noun ends in an "o" it is masculine, while if it ends in "a" it is feminine.[4]
- Unlike many other languages, there is no version of "it" in Spanish. All nouns have a gender, and even inanimate objects are referred to with gendered pronouns. The third person pronouns are "el" (masculine), and "la" (feminine). Words that end in -o almost always use "el" while words that end in -a typically use "la."
- Keep in mind that the gender you use must match the gender of the word, not the gender of the thing. This can be an issue when the thing you're talking about is an animal. For example, if you're talking about a dog, you would say "el perro" (ehl PEH-rroh) even if the dog was female.
- Practice memorizing the essential Spanish pronouns. Spanish verbs are conjugated according to the pronoun you need to use. However, it isn't strictly necessary to say the pronoun or even include it in the sentence. Any Spanish speaker will understand which pronoun you're implying based on the conjugation of the verb.[5]
- For example, if you want to say you want something, you could say "yo quiero" (YO kee-EHR-OH), which means "I want," but you could also simply say "quiero" and the pronoun would be understood.
- Spanish pronouns include "yo" (I), "nosotros" (we), "él" (he), "ella" (she), and "ellos" and "ellas" (they). Use "ellas" if you are referring to a group that is entirely feminine and "ellos" for a group that is either all male or a mixed-gender group.
- The plural of you (meaning "you all") is "ustedes." In Spain, there is another familiar form of the plural you: "vosotros" or "vosotras." In other Spanish-speaking countries, only "ustedes" is used.
- Understand the basic sentence structure of Spanish. While the basic sentence structure in Spanish is quite similar to many other languages, there are some key differences. Getting the sentence patterns down will make it much easier to learn Spanish. For many learners, the hardest part is remembering to put adjectives after the noun they describe, which is uncommon in many other languages.[6]
- Like English, Spanish sentences are formed with a subject, followed by a verb, followed by the object of that verb. For example, suppose you said "yo quiero un burrito." This means "I" (subject) "want" (verb) "a burrito" (object).
- Unlike English, Spanish adjectives usually go after the thing they describe. For example, if you were talking about a red book, in English you would put the adjective (red) first. In Spanish, you would be talking about a "libro rojo" (LEE-bro ROH-ho), which literally translates to "book red" in English.
- There are exceptions to the rule. For instance, demonstrative adjectives (such as ese, este, and aquel) and possessive adjectives (including mí, tu, and su) come before the thing they describe.[7]
- Pick up situational words and phrases as you hear them. Whether you want to learn Spanish for school, work, or travel, there may be particular words that will be more useful to you as you're starting to learn the language. Starting in a familiar area will help you build the foundation you need.[8]
- Think about words or phrases that you say frequently throughout your day. For example, "por favor" (pohr fah-VOR), which means "please," and "gracías" (gra-SEE-ahs), which means "thank you," are essential phrases in basically every conversational setting.
- If someone says "gracías" to you, you can respond by saying "de nada" (deh NA-da), which means "you're welcome" (literally "it was nothing").
- You also want to learn the Spanish words for "yes" and "no" early on, if you don't already know them. They are "sí" (see), for yes, and "no."
[Edit]Immersing Yourself in the Language - Visit a Spanish-speaking country or neighborhood to get exposure. If you have some basic conversational phrases down, travelling to a Spanish-speaking place will help you learn new phrases and words. It also gives you an opportunity to eat some great food and meet new people![9]
- The process of immersion may be the quickest way to learn any language. If you think about it, that's the way you learned your first language.
- Foreign exchange and study abroad programs are a great way to immerse yourself if you're in school.
- Talk to fluent Spanish speakers to practice your speaking skills. There are millions of Spanish speakers in the world and you don't have to travel to Spain or Latin American to find native speakers who are willing to converse with you. Ask a fluent classmate, friend, or family member to help you practice your Spanish skills.[10]
- Talking and listening to Spanish speakers can help you better understand the flow of conversation. Native speakers also can correct errors you're making before you embarrass yourself or end up committing errors to memory.
- Watch Spanish-language TV shows and films to learn over time. Watching Spanish language television can help train your ear to distinguish the sounds. It's also a great since you can put the closed captioning on to figure out what each line of dialogue means as it is being spoken. Look up some foreign films or find the Spanish stations on TV to start waching.[11]
- As you get better at the language, add Spanish subtitles while listening in Spanish to train yourself to commit the words and sounds to memory.
- Listen to Spanish-language music to test your ear for Spanish. Music is a good way to start identifying individual words and connecting them in your mind with their written form. It's also a great way to memorize words since they tend to be repeated in songs during the chorus. Try listening to and singing along with the same song repetitively until you become familiar with the pronunciation and understand the lyrics.[12]
- Depending on where you live, you may even be able to find a Spanish-language radio station on the AM or FM dial.
- Apart from radio, you can easily find Spanish music online.
- Find some songs you like, then do an internet search for the lyrics. That way you can read along as the song plays to better connect the written and spoken word in your mind.
- Change the language on your phone or computer. Using the settings on your smartphone, computer, or tablet, you can change the default language from your native language to Spanish. Since you already know where menu items are, this change will help you learn those words in Spanish.[13]
- Many websites and social media platforms also allow you to change your default language. You could even change the language for your web browser, or use a translate plugin to translate web pages into Spanish.
- You also can look for Spanish-language websites and try to read those. Many news sites will have a video along with a transcript of the video, so you can read and listen at the same time.
- Label household items with their Spanish words to memorize them. Giving yourself a visual reminder of the Spanish word for something you encounter on a daily basis will eventually set that word firmly in your mind. This is a really easy way to build your vocabulary. Use a label maker, post-it notes, or stickers to label each common item in your home.[14]
- Make sure you're using an adhesive that won't peel paint or damage the item you're labeling, since you'll probably want to take it off later.
- Don't try to label everything at once. Start off with 5-10 items, look up the Spanish word for those things, and label them. Once you know those words, take the labels off and move on to a different set of items. If you forget a word, simply go back and do it again.
[Edit]Taking a Class and Practicing - Enroll in a formal class or hire a tutor to learn the grammar rules. You can learn conversational Spanish without any formal training, but the grammar can be a little difficult to learn without help. Look into taking a class at your local community college, seek out a night class for adult learners, or pick up a Spanish class for your next semester. You can even hire a private tutor to help you learn the more complex material.[15]
- The benefit of having a coach or tutor is that you have someone else who is holding you accountable.
- If you can't afford to hire someone yourself, or don't have the opportunity to take a class, consider learning the language with a friend so the two of you can hold each other accountable.
- Sites like OpenLearn (https://www.open.edu/) and Open Yale (https://oyc.yale.edu/) have free online classes you can take from the comfort of your own home. You won't get any one-on-one practice or feedback, but these courses are great if you're looking for something free!
- Practice your Spanish and teach yourself with free resources online. There are numerous websites and mobile apps that will teach you the basics of Spanish, and many of them are free. Don't expect these resources to bring you to fluency, but they can help your skills in limited areas.[16]
- Websites and mobile apps are good for drilling vocabulary and basic phrases, but you'll end up with a pretty scattered understanding of Spanish if you rely on them alone. Be prepared to do some immersion (either at home or abroad) if you want to become truly fluent.
- Spend at least 45 minutes a day practicing your Spanish. You aren't going to learn to speak Spanish overnight—it will take time. Decide how long your sessions are going to be, and try to have them at the same time each day so practicing becomes habitual. You won't retain much from a 10-minute session and you're likely to burn out after more than 2 hours, so try to spend 45-60 minutes a day practicing.[17]
- Set a notification on your computer or phone to go off at the same time every day and remind you that it's time to practice.
- Set small, measurable goals to learn new concepts over time. The idea of learning an entire language can be overwhelming, especially when you think about how long it took you to learn your first language. Breaking the work down into smaller, reachable goals enables you to monitor your progress.[18]
- For example, you may set the goal of memorizing the Spanish pronouns in one week, learning the words for common foods in two days, or writing a paragraph in Spanish at the end of your first month.
- Write your goals down and evaluate your progress each week. If you fail to meet a goal, try not to get too down about it. Simply reassess and figure out what went wrong. If it's something you can correct by making an adjustment, make that adjustment and try again next week.
- Learning a second language can be difficult. Don't be too hard on yourself if you forget something or make mistakes. Try to practice every day, and have patience.
- Try learning at least one phrase a day. Common phrases like, "How are you," "What is your name," and, "What time is it," are great places to start.
- Keep in mind that there are pronunciation differences in different countries. Someone from Spain is going to sound very different from someone who learned to speak in Mexico, and someone from Mexico will have a different accent than someone from Colombia—just as people from Great Britain speak English differently than Americans.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Fix a Wrap Dress Neckline Posted: 08 Jul 2020 09:00 AM PDT Wrap dresses are versatile garments that look great on many different body shapes. A common issue with them, though, is the neckline—they tend to sit too low or gape open. If this is the case with your dress, don't worry! There are lots of ways you can fix it quickly with things you likely already have at home. There are even a few different ways to alter the dress to fix the neckline. [Edit]Securing the Neckline - Use a safety pin to hold your wrap dress in place on-the-go. Put on your wrap dress and pin it where the dress crisscrosses at the waist. Push the safety pin through the under-layer of fabric instead of all the way through, if possible, so the safety pin isn't visible.[1]
- Pinning the dress where it crisscrosses near your waist will hold the neckline in place without causing it to pull.
- Use safety pins to fix a gaping neckline.
- Hold your neckline exactly where you'd like it using double-sided tape. Purchase double-sided tape made specifically for clothing so that it sticks to your skin properly without causing irritation. Put on your dress and cut a strip of the tape. Place the tape along the inside edge of your dress's neckline before pressing it down on your skin to keep it in place.[2]
- Double-sided tape for clothing can be found at a big box store or online.
- The tape will attach right at the neckline's hem in a V-shape.
- This is a great option if your neckline is too low.
- Attach a snap button to the neckline to hold it together. Put on the wrap dress and decide where you'd like the snap button to go so it holds your neckline together without pulling too much. This is usually where the bottom of the V-shape is in your dress's neckline. Mark this with a safety pin and sew the bottom of the snap button on the bottom layer and the top of the button on the top layer by pulling a needle and thread through the holes of the snap button parts.[3]
- If your neckline is way too low, move the snap button up about from the bottom of the V-shape.
- Snap the button into place and enjoy your dress's new neckline.
- Snap buttons can be found at a local craft or big box store.
- Use a snap button to fix a neckline that's too low or gaping.
- Sew a hook-and-eye clasp onto the neckline for a permanent solution. These clasps are a little more noticeable but will hold your neckline together similar to a snap button. Position the clasp where the fabric gapes or put it higher than the V if the neckline is too low. Sew each piece onto one side of the wrap dress's neckline by looping a needle and thread through the holes in the clasp pieces. Once it's sewed on, put on your dress and hook the clasp to show off your new neckline.[4]
- Look for hook-and-eye clasps at a craft or big box store, along with a needle and thread to attach them to the dress.
- Hook-and-eye clasps will fix gaping necklines as well as necklines that are too low.
- Wear the wrap dress over a camisole or slip for a quick fix. Pick out a camisole or slip that matches your wrap dress and wear it underneath so you don't have to worry about your neckline. Wearing a modest layer of clothing under your wrap dress is a great way to fix a neckline that's gaping or too low.[5]
- Choose a cami or slip that's the same color as your dress so it blends in seamlessly.
- Slips or camisoles with V-necks are best since your wrap dress has a V-shape too.
- Let a lacy bra peek out from your dress to add texture. If your neckline is just a little too low, letting a little bit of lace show can be a nice way to cover up more skin while still creating a stylish look. Pick out a lacy bra or bralette that matches your wrap dress and wear it under the dress to show off some contrasting textures.[6]
- For example, you might wear a black lace bralette under a black, blue, and white floral wrap dress.
- Add lace or ribbon to the neckline to make it more modest. Purchase strands of lace or ribbon that match your wrap dress. Measure the neckline's length and cut the lace or ribbon so it's long enough to go around the entire neckline. Use a needle and thread to attach the ribbon or lace to the edge of the neckline, making the neckline taller. Sew the ribbon or lace onto the inside of the dress so the stitching isn't super visible.[7]
- Choose wide ribbon or lace for more coverage.
- If you have a sewing machine, you can use this to attach the ribbon or lace instead.
[Edit]Altering the Neckline - Take in the shoulder seam to fix a big neckline gape. Undo the sewed seams in each shoulder of your wrap dress using a seam ripper or scissors. Pull up the fabric so that the neckline is slightly shorter and sew the shoulder seams back together at the new fabric points. Use sewing pins to hold the seams in place as you sew them.[8]
- Try your dress on to see how much fabric you should take in at each shoulder seam before pinning it, if you'd like.
- Create a drawstring gathering to make your neckline smaller. If you don't mind part of your neckline looking scrunched up, this is an easy way to bring the neckline in so it fits you better. Sew a straight stitch along the area you'd like gathered, such as near the shoulders or at the base of the 'V' shape. Tug on the fabric to scrunch it up before knotting your thread so the fabric stays in place.[9]
- Use thread that matches the color of your wrap dress neckline so it blends in well.
- Use stay tape along your neckline to keep it from stretching out. Take out the stitches in your neckline's hem and cut strands of stay tape that fit along each edge of your neckline. Secure the stay tape using steam or its sticky coating in a straight line along the fabric's edge before folding it over into the neckline. Stitch the fold together so your wrap dress looks just as it did before, but it now has stay tape to keep it from stretching.[10]
- Use a straight stitch or zig-zag stitch to hold the folded neckline hem in place.
- Some types of stay tape need steam for them to adhere to the fabric while others already have a fabric glue on them.
- Make darts in the fabric to remove excess fabric so the neckline fits. Take out the stitching of the entire bodice of your wrap dress so that you can lay the front flat. Mark the fabric where you'd like to create the darts and cut a slim triangle on either side of the chest area to form them. Pinch the fabric together to gather the material and sew the triangle together so there isn't any empty space anymore.[11]
- Put your wrap dress on and create two darts on either side of your chest by pulling the fabric into an overlapping triangle with your fingers to see how big the darts need to be.
- Sew the wrap dress bodice back onto the dress once you're finished making the darts.
- If you bring your wrap dress to a tailor, they can fix your neckline for you.
[Edit]References |
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