What to do when you're panicked (3 steps to get through it)

Ever felt your heart race when you get a stressful work email?  Struggle to get a deep breath when a conflict arises at home?  Experience general panic and anxiety for no identifiable reason?

I totally get you, because I’m right there with you.

Sometimes, I just have panic-y days.  Sometimes it’s because of an external reason.  Sometimes not.  This has just been my reality for as long as I can remember.

And that’s ok.

By managing my nutrition, emotional wellness, and incorporating regular radical self-care into my life, these panic/anxiety attacks happen less often than they used to - but they’re still there.

Next time you’re feeling an anxiety attack, panic attack, or just super overwhelming stress, give these techniques a go:


4-7-8 Breath

Breathe in for 4 counts.  Hold for 7 counts.  Breathe out for 8 counts.  Continue this for 4 cycles to help reset the parasympathetic nervous system to get you out of fight or flight mode.  If that’s too much, try breathing in for 4, holding for 4, breathing out for 4.  

Focus on what’s real

Future-tripping so often accompanies panicked feelings, so something that really helps me is to root down into what’s real in THIS moment.  What are the facts at this moment?  Instead of being concerned about the 75 million ways a situation could play out, I ground down in what is factual about the situation in this minute only.

Remember that what you’re feeling is uncomfortable, but it won’t hurt you.

Part of what makes panic so hard is the feeling that you’re going to die. Like literally, it feels like that panic will actually kill you sometimes.  And that only adds MORE panic to the already shitty situation.  I find it really helpful to constantly acknowledge that yes, this feeling is super uncomfortable, but a panic attack will not hurt me.  It totally takes the edge off for me.


And above all, take care of yourself as much as you can when you’re in this state.  Ask for help when you need it.  Cry when you need it.  Do what you need to do to support yourself sister <3

Now it’s your turn.  Comment below and tell me what you do to help get yourself through a panic/anxiety attack.

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