Woman with anxiety writes boyfriend list of ways to help her during panic attacks

Without first-hand experience, it’s virtually impossible to imagine what it’s like to have a panic attack - or the best thing to do for someone who's the midst of one.
 
Having lived with anxiety for more than a decade, Kelsey Darragh knows this well.

So, the BuzzFeed staffer and podcaster wrote her boyfriend a comprehensive list of strategies for helping her cope with her anxiety in moments of need - and it’s since been shared by thousands of people.
 
“I have panic and anxiety disorder. My boyfriend does not… but wants to understand it so he can help me. So I made him this list,” Darragh tweeted.

RELATED: What it's really like to suffer from anxiety disorder
 
These include breathing exercises - “helping me breathe will be hard but so key,” she notes - and occasionally giving her a “really big, loose, long hug”.
 
There are also direct instructions, like finding Darragh’s medication and ensuring she takes it, and calling her mother, sister or best friend on the phone if the situation is particularly bad.
 
Darragh also advises her boyfriend on behaviours that aren’t helpful to her in these moments of need.

Another suggests the ‘54321’ method, explaining, “Find 5 things you can see, 4 things you can touch, 3 things you can hear, two things you can smell, and 1 thing you can taste.”
 
“My boyfriend grabs me firmly and tells me to look at him in the eyes, it levels me and brings me back down to earth and away from the panic, it’s focusing on him,,” another says.

If you (or someone you know) are struggling with feelings of anxiety, contact the beyondblue Support Service on 1300 22 4636