GOODBYE PANIC! 10 KEYS TO FIGHTING BACK
by Marianne Vernacchia on 04/08/20What do we do when the alarm bell sounds and our anxiety climbs? Sometimes we can feel immobilized and helpless when panic sets in.
IT'S A FALSE ALARM!
Panic can be difficult to stop because hijacks our entire autonomic nervous system causing sweating, heart palpitations, rapid thoughts and an inability to think clearly. How does it do this? By convincing us that we're under attack...RIGHT NOW! But, the truth is there is no imminent threat in the moment. Panic is a false alarm! Panic makes us believe it's an emergency situation when the reality is that we are perfectly safe in the moment. This is caused by our own thoughts; thinking into the future and imagining terrible, awful scenarios that are based in fear and, often, irrational ideas. In reality, we have no idea if these fears are likely to come true, in fact, most likely they will not. If we entertain these fear-based thoughts too long, our sense of reality gets distorted and the alarm bell sounds.
DON'T LET PANIC WIN!
Panic can cause us to lose our bearings and ability to think rationally. In this case, panic wins. Every time panic wins, it. becomes stronger and we become more frightened that it will come back again and again. We shrink at the thought of it, avoid anything that might trigger it and, sometimes, even let it run our lives. If we give panic an inch, it will take a mile. The answer lies in standing up to it, calling its bluff and challenging it. It's time to fight back! You got this!
Here are 10 keys to fight off panic and reset your mental well-being.
KEY 1
Breath Deeply! Inhale slowly and deeply using your abdomen. Hold for 3 counts. Then count to 5 as you exhale slowly. Try it right now: Close your eyes and breathe in deeply and slowly through your nose. Hold for the count of 3, then exhale slowly through your mouth as you count to 5. Repeat three times. This exercise calms your physical body and nervous system during anxiety. It is actually very hard for your body to ramp up while you are doing this breathing exercise. Repeat as needed.
KEY 2
You Are Safe Right Now! Tell yourself over and over again, that right now, today, you are safe. All your crucial needs are met. Generally, we are very safe and in control during anxiety episodes. During real threats of bodily danger, we rarely feel anxious. Our bodies take over and move into fight or flight. We don't have the time or energy to sit around and feel worried or scared. So, if you are anxious, remember that you are actually, in the moment, quite safe.
KEY 3
This Too Shall Pass! Feelings are transient. They come and go. Anxiety and panic episodes are very short-lived at their peak and do not last forever. Knowing that you can ride it out will help keep it down and at bay.
KEY 4
Talk Back! Tell your anxiety that you now know how to recognize it and fight back. Tell it that you know that it is just big bully, trying to scare you with all these fear-based thoughts that most likely will not happen. Say out loud, "I'm not afraid of you! I can think rationally and think things through. I'm now in the driver's seat, not you!"
KEY 5
Stay Real! The best way to fight off anxiety is to stay in the reality of the present. DO NOT future-trip. Panic is based on jumping ahead into the future and imagining all kinds of frightening "what ifs" - the most outlandish, scariest "what ifs" there are, most of which will never become reality. In reality, that is not what's going on right now.
KEY 6
Ground yourself! Look around you and notice each and every little thing. Look for all examples of a particular color around you such as blue or green, count them. Count something! Even the freckles on your hands or arms. OR count backwards from 1000 by 12. Yes, it's hard and takes mental focus. That's the point! This helps to ground you in the place where you are and occupy your mind.
KEY 7
You're The Boss! Remember that you are stronger than your anxiety. You have some tools now to control it. The biggest trigger to a panic attack is the fear of having a panic attack. The saying, "The only thing to fear is fear itself" really applies here. Do not be afraid! Try ignoring it, treating it casually and even poo-pooing it. Yeah, yeah, it's just anxiety. You can even get angry and mad at this anxiety bully trying to take over.
KEY 8
Keep Breathing! Keep practicing your rhythmic, slow deep breathing from Key 1
KEY 9
Change the subject! Try to start an activity or project that requires focus and attention. For example, play a game of solitary, read an article, start a work project, search for a new recipe, decorating or project idea. Get busy doing something that requires your attention.
KEY10
Make A Plan! If your thoughts seem plausible, or you really do believe them, then think it through. Say to yourself, "OK, what if that happens?" "Then what?" "What would I do in a worse case scenario?" You can't control everything, but you can make a reasonable plan based on what you know. That is all you can do, actually. Know that you can change your plan tomorrow, next month, or at any time in the future.
?In no way, should any information on this website be used to assess, diagnose or treat any emotional or mental health condition. Reading this website or articles linked to this website, does not in anyway constitute or represent a treatment contract with Marianne T. Vernacchia, MFT. Please seek professional help from a licensed therapist for specific help and treatment for your situation if needed. Articles and descriptions on this site are for general informational purposes only and do not constitute specific treatment for readers or visitors of this site. Thank you.
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