Tips For When You’re Beginning To Panic

Welcome back to That’s What Pea Said… With further changes to CV restrictions now lifted, I thought I’d re-share some of my go-to tips for when I feel myself beginning to panic… naturally anxieties are heightened for many and it is important that we all remember to go at our own pace and so that anyone who tries to make / tell us otherwise can get firmly in the bin…

Acknowledge Your Feelings

This is a comfortable, yet very important step… To begin with you must remove any barriers and dig past the facade which you may have placed over your genuine and authentic emotions. Aside from panic, are you feel hurt, angry nervous or confused? Face your feelings & admit to yourself that you are feeling them… Remember, your feelings are valid. The first step to addressing your fears is to admit your feelings.

ACCEPT YOUR FEELINGS

Taking the time to notice and show understanding for your feelings is a process called validation. Validation is a foundation for mental wellbeing. It is important to remember that as humans we will experience a range of emotions, some of which are pleasant, some of which not so much. It is important to understand your thoughts and feelings, so that you feel comfortable and at peace with any decisions which you make.

BREATHE – THIS IS VERY IMPORTANT

When we feel panicked, we may experience a change in our breathing for example:
– you are grasping for air
– your breathing feels shallow & restricted
– your breathing pace is quicker than usual
– you can’t slow your rapid breathing down
– you may feel as though you are choking or suffocating

A number of on-the-spot techniques for managing your breathing include:
– reciting a mantra ‘this will pass’ or ‘I’m going to be okay’
– practicing mindful meditation
– practicing relaxation techniques
– track your symptoms using a panic attack diary

DISTRACT YOURSELF

When you feel that you are starting to experience panic, or intense anxiety you can try to keep your emotions in check by temporarily distracting yourself. Here are some common distraction techniques for if you’re feeling overwhelmed:

– Count Your Breaths: inhale and echale, counting one as your inhale and 2 as you exhale. Continue with each cycle of breath until you reach 10. If you lose count, start the process again and complete the cycle

– Use Entertainment: entertainment comes in many forms, for example reading a book, flipping through a magazine, watching a sitcom, playing a video game, listening to music, just to name a few

– Engage With A Relaxation Technique:
examples include: visualisation, progressive muscle relaxation and mindfullness meditation

– Participate In A Creative Pursuit:
Creative juices are a great distraction, examples include: crafts, painting and learning a musical instrument

REACH OUT AND TELL SOMEONE HOW YOU FEEL

If you feel unable to reach out and speak with family and friends, here are a number of helplines which you can contact if you are struggling or need additional support.

Samaritans Charity // 116 123
Young Minds UK // text YM to 85258
Anxiety UK // 03444 775 774
OCD UK// 03332 127890
Papyrus // 0800 068 41 41
Crisis Text Line // for 24/7 text support

⁉️ how are you feeling?
⁉️ do you have any suggestions to add?

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4 thoughts on “Tips For When You’re Beginning To Panic

  1. I wrote a post a while back about calming techniques to use when dealing with anxiety, stress or panic/overwhelm — it’s far more common than I think people realize. Thank you for sharing your tips — they’re really useful!

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