Everyone (from my Starbucks barista to my family) knows that I am the queen of anxiety. I started having panic attacks in nursing school, but my overzealous brain told me that it was something physical. My brain interpreted these strange moments of adrenaline to be a deviating physical aliment such as a rupturing aortic aneurysm or a heart attack. It was a combination of knowing too much about the medical field and deep dark dives into google that led me to believe my pounding heart was the end. Fortunately, nursing school also exposed me to this concept called anxiety (typically common among the wealthy suburbanites that do not have real things to worry about). I kid, I kid. Fast forward a few years and a few hundred dollars in therapy and I arrive at the present day…with an arsenal to defend against the dreaded anxiety attack. I am humbled by many late nights spent surfing Amazon for self-help books and streaming TED talks on Youtube. I have developed a few successful tips that can help you get through a panic attack after years of self-study.
- Engage your 5 senses.
- what do you see? Name 2 items you see.
- what do you hear? Name 2 times you hear.
- what do you feel? Name 2 items you feel.
- what do you smell? Name 2 items you smell.
- Belly Breathe
- the core of calm lives in our bellies
- inhale for 1-2-3-4, hold it 1-2-3-4, exhale 1-2-3-4
- when you inhale, feel your belly pushing out as if you were preparing to sing a high note in chorus (shout out to middle school chorus and the awkward pubescent moments of doom and acne)
- pick your manta
- “I’ve been through this before and I survived/thrived”
- “Let it go”
- “I am calm and compassionate”
- Seek gratitude
- in the midst of panic, finding something you are grateful for is a challenge, but it makes all the difference
- say one thing in your mind that you are grateful for
- the shift from fear/panic to gratitude is a powerful and beautiful moment
Panic used to make me feel spaced out and strange. I would feel dizzy and disconnected. By focusing on my senses, I would feel grounded and connected to the earth. Sometimes, I would smell peppermint oil to really jolt me back in the present moment. Mantras work well for me also because it stops the continuous negative thought pattered and replaces it with something positive. Our brain has this miraculous area called the limbic system. It has allowed us to survive for thousands of years and outrun tigers /prevent us from burning our houses down etc. It is a bad ass emergency system. Unfortunately, we live in a state that has the limbic system switched to “on” most of the time, resulting in hypervigilance. This explains why you might be in line at Target and the next thing you know, you are sweating and feel a desire to run out of the store. Thanks, sympathetic nervous system. By utilizing the techniques listed above, we can counteract this overstimulated response system and begin to engage our parasympathetic nervous system. I fondly refer to it as the chill the f*** out system. Our brain is phenomenal, but we can still manipulate it to halt panic and allow space for a more calming energy. You have the power to trick your brain with your body.
You are a warrior goddess/defender of the good/captain fantastic/super human….just if you needed a reminder.
Love and light.