Tips to Handle Panic and Anxiety
Anxiety can feel like a freight train barreling toward you at full speed, and panic attacks can make you want to jump off the tracks. But what if, instead of trying to outrun the train, you learned how to ride it like a pro surfer catching a wave? Intrigued? Let’s dive in.
The Basics of Anxiety
Anxiety isn’t just a feeling; it’s an adrenaline-fueled roller coaster that can leave you breathless, sweaty, and convinced you’re about to meet your maker. Panic, driven by a surge of adrenaline, usually peaks within three to five minutes. Yet, trying to muscle through a panic attack can be like trying to stop a tidal wave with a teacup. Instead, embrace the wave and let it carry you. Here’s how.
Step 1: Face It, Don’t Flee
Running from panic is like running from your shadow; it just keeps following you. Imagine Jodi in a board meeting, feeling a panic attack creeping up. Her first instinct? Flee. But what if she stayed and told herself, “I’m anxious, but I’ve faced this beast before and survived”? Staying put and acknowledging her anxiety without bolting can dial down the intensity. Embrace the discomfort; it’s a passing storm, not an endless monsoon.
Step 2: Ride the Wave
Claire Weekes, a pioneer in anxiety treatment, taught us about “first fear” (the initial, physical reaction) and “second fear” (the fear of the fear). When John feels his heart racing, instead of spiraling into “I can’t handle this,” he might think, “This is just my body’s alarm system; it’ll calm down.” By riding the wave of anxiety rather than battling it, he can stay afloat and even enjoy the surf.
Step 3: Reassure Yourself
Positive self-talk isn’t just for cheerleaders. When Emily feels panic’s icy fingers, she tells herself, “This too shall pass,” or “I’ve beaten this before and I’ll do it again.” These mantras aren’t magic spells but can shift your mindset from terror to tolerance. It’s like having a pep talk with your inner coach who knows you’ve got this.
Step 4: Allow Time to Pass
Remember that adrenaline rush? It’s a guest that overstays its welcome for about five minutes. When Mike feels panic rising, he reminds himself that the peak is brief and will soon subside. By not adding “second fear” to the mix, he lets the adrenaline dissipate naturally, like a wave that eventually rolls back into the sea.
Extra Tools for Your Panic Toolkit
Because let’s face it, sometimes you need more than just a pep talk. Here are some additional strategies to keep in your anxiety arsenal:
Deep Breathing: Researching for my book, “The Anxiety, Depression, & Anger Toolbox for Teens,” I found that deep, slow breathing can calm your nervous system. Jane swears by the 4–7–8 technique: inhale for four seconds, hold for seven, exhale for eight. It’s like a mini reset button for your brain.
Grounding Techniques: Staying present is crucial. Mark uses the 5–4–3–2–1 method: list five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. It’s a sensory distraction that can pull you out of the panic vortex and back to reality.
Progressive Muscle Relaxation: This involves tensing and then relaxing different muscle groups. Lisa finds this helpful as it shifts her focus from the panic to the physical sensation, promoting relaxation. Start from your toes and work your way up, like a relaxing body scan.
Physical Activity: Regular exercise can be a game-changer for anxiety. Tom’s daily walks not only keep him fit but also help burn off nervous energy. It’s like giving your anxiety a healthy outlet instead of letting it fester.
Seek Support: Don’t go it alone. Rachel finds solace in talking to her therapist. Whether it’s a friend, family member, or professional, sharing your feelings can lighten the load and provide much-needed perspective.
Conclusion: Your Path to Peace
Panic attacks are fierce but fleeting. By facing them head-on, riding the wave, using positive affirmations, and letting time pass, you can reduce their grip on your life. Complement these steps with deep breathing, grounding techniques, muscle relaxation, physical activity, and seeking support for a well-rounded approach to managing anxiety.
