Breathing Through the Storm : Navigating Panic Attacks with Grace

"Anxiety rises and falls like waves in a storm, but peace will eventually return"

When a panic or anxiety attack occurs, the body perceives danger even in the absence of it. The fight-or-flight response, our innate survival mechanism, is triggered by this.

Stress hormones, such as adrenaline, are released physically. A racing heart, tight chest, shortness of breath, sweating, shaking, lightheadedness, nausea, or a sense of being "out of control" can all result from this. The body feels tense and restless because blood is rerouted to muscles in order to prepare the body for escape.

The brain becomes highly alert, racing thoughts, intense feelings of fear, and difficulty thinking clearly/logically. Some individuals also have experiences of unreality, fear of losing control, and anticipation that something horrible will happen. Even though this response can be overwhelming, it is not dangerous. Rather, it is the body's protective mechanism at work—this response always resolves after calming the nervous system.

Here's What To Do When It Occurs

1. Breathe slowly to let your body know you're safe.

Breathing becomes shallow and rapid when panic sets in. Your nervous system receives a strong signal when you slow it down: "I'm okay."

Take a slow breath through your nose for 4 seconds, Hold it for 2 seconds, Then exhale through your mouth for 6 seconds for a few minutes, Repeat

Feel your hands rise and fall by placing one on your belly and one on your chest.

2. The Grounding Technique - 54321 grounding

Ground yourself in the present by focusing on what you can see, feel, hear and smell right now.

As you ground yourself :

5 things you can see

4 things you can feel (feet on floor, fabric against skin)

3 things you can hear

2 things you can smell

1 thing you can taste or like about this moment.

Keep in mind that you do not have to rush during the 54321 grounding; take your time.

3. Resetting Your Temperature (for Intense Anxiety)

Physical sensations do an excellent job of interrupting underlying anxiety.

Some examples of Physical sensations you can use to Reset Your Temperature by Calming down your body are:

Place cold items, such as ice, on your face or neck or use an ice-filled water bottle or get warm by wrapping yourself in a blanket or wearing a hoodie

Doing one of these actions allows the body to relax from Panic Mode.

4. Ground Yourself Through Your Body

Since anxiety is rooted in the body, the more relaxed and calm your body feels through grounding techniques, the less tension will be experienced in your mind.

Here’s how to Ground Yourself through Your Body :

• Place your feet firmly onto the floor.

• Gently tense your Leg Muscles for 5 seconds, then release them. Repeat the same with your hands & shoulders, and Jaw.

• Slowly hum your favorite music/song to yourself.

5. Talking Kind To Yourself (very important)

Anxiety thrives on fearful thoughts. Talk to yourself the same way you would talk to someone you Love.

Examples :

• "This is my anxiety, not my danger".

• "I have had this feeling before and it passed".

• "My body feels uncomfortable right now, but I am safe".

• "I do not need to fight my anxiety or panic, I can allow it to pass through me".

Even if you don’t believe it yet, you will begin to train your body and your mind to be kind to itself.

Always Remember : Panic attacks always peak and taper; they will not last indeterminately.

• You are not weak for feeling this way.

• You are not a broken person.

• It will take time before your body has settled back into homeostasis based upon your experience.

• You do not have to work through your panic attacks alone!