Little Black Books, Journalism & CBD

I have a confession to make. I have a Little Black Book. But it’s not the kind of little black book that you are thinking about. I carry a panic attack journal, and I carry this book around with me everywhere. I mean EVERYWHERE.

I have loved writing my entire life, and my dad always encouraged me. In high school I starting looking for any writing class that I could take. I took a semester in creative writing, but that was one of the only writing classes that my school offered that wasn’t English. Not interested. I ended up in the only other writing class that was available, journalism. This was way different than any other writing style that I had come across. Even the rules of writing were different. It was simple and direct, and it gave me an excuse to leave class.

Part of the class was teaching you how to write in the journalistic style, but my favorite part was that you were also a writer for the school newspaper. Your tests were your news articles. I love this shit! And as a writer for the newspaper, you get a press pass. This was my permanent hall pass, and I spent a lot of time “interviewing” my friends. (We basically just roamed the hallways.) I did, however, manage to get interviews done between classes and after school. I did actually enjoy the work.

I ended up the next year becoming the Feature Editor, and then the next year as the Co-Editor-in-Chief. (I don’t know why they separated it between two people, but hey! it was high school.) I went on to get my Bachelor of Science in Public Relations from Virginia Commonwealth University, but I digress. Back to the point, my little black book.

Journalism

One of the first things you learn in any journalism program are the 5 W’s and an H: who, what, when, where, why, and how. This is exactly how I write in my panic attack journal. I like the simplicity of it. Simple does not mean easy, but I will tell you that most of the time, your panic attack has dissipated by the time you finish this.

Okay so let’s pretend that you are in the middle of a panic attack, and let’s break it down into each part:

• Who. Who was around when the panic attack occurred? Where you alone? Where you in a crowded place? Where you at a friend’s house?
• What. This is where you need to get specific about whether this is a panic attack or an anxiety attack. You can read more about the differences on this post.
• When. This one is easy. Date and time. That’s it. (To be honest, I usually write this at the top of the page.)
• Where. Another easy one. Physical location. Where are you? Are you at a concert? At a restaurant? In bed?
• Why. These are your first thoughts regarding your attack. Are there any known triggers? Physical reactions? Emotional reactions? Are your hands shaking? How’s your breathing? Do you have an urge to run away? Write it all down. Get specific.
• How. This is just one question you must ask yourself. How can I make myself feel better right now?

The Techniques

The last part is the hardest part. I know what it’s like to be in a full-on panic attack. You start getting into a wave of negative thinking, and it’s difficult to break that cycle. Trust me. I get it. Here are a few things that work for me.

The first one is a concept that my first therapist introduced me to, and I still use it to this day, is square breathing. It sounds so dumb, but it really does help. So close your eyes, and imagine a square. Now inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Repeat it a few times.

The second thing that I like to do is the 54321 grounding technique. After you have done your square breathing, look at your surroundings. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing that you can taste.

CBD & Me

I will be the first one here to admit that sometimes, you need a little help. I have done the medication thing, and still currently do sometimes. I do however prefer a more natural approach. CBD works really well for this. I have narrowed my search down to my favorite 3. Please be aware though that I don’t use them interchangeably, I use each one for a specific purpose.

Leef Organics Thrival CBD Extract is my go to for when I am having a panic attack. It’s sort of my Xanax. I put 2 drops on my hand and lick it off like I’m prepping for a shot of tequila.

Hemp Lucid Tincture is what I use on a daily basis just to maintain. I just drip it right into my Hydroflask full of water. A little shake, and this will keep me level throughout the day.

Calm Lavender Vape Pen is what I like to use in social situations. It has the perfect amount of CBD for me to relax a little when I am in public. Also, people just assume you are smoking. I find that when you use the drops in public, people want to ask you a million questions about it. Meanwhile, I am just over here trying not to appear super anxious. Yeah, no thanks.

I recently came across a tip from Cara Alwill Lebya of The Champagne Diet. She said that when she gets really anxious she finds a mirror, looks herself in the eyes, and says, “You are okay.” I am going to have to put that one in my arsenal as well. What works for you when you are feeling anxious?

I am in no way being compensated for any of the links on this blog post.  All opinions are my own.