I love the beach. It’s peaceful, relaxing, and a wonderful place to be. But lurking out of sight are the dangers of the ocean. Picture this: you’re wading into the ocean, waist-deep, and a big wave hits. It knocks you right off your feet and sends you tumbling back to shore. Scary, right? But here’s something amazing — if you swim out deeper into the ocean, you’ll find that you can float, and the waves won’t crash over you as harshly.
Panic can feel the same way. It hits you hard and fast, leaving you reeling. But if you learn to ‘swim deeper’ and face it head-on, you can start to float through those intense moments. Here are five practical things you can do to manage (and even overcome) panic when it strikes.
1. FLOAT.
When you feel a wave of panic coming, don’t run from it. Move toward the panic. I know, it’s uncomfortable — maybe even terrifying. But remind yourself that you’ve felt this before and you can get through it. Instead of fighting it, lean into it. Imagine yourself floating with the wave rather than resisting it. The more you allow yourself to float, the less power the panic will have.
2. BREATHE.
Your breath is a powerful tool. When panic hits, try box breathing:• Inhale for a count of 5.• Hold your breath for another count of 5.• Exhale slowly for 5 counts.• Hold again for 5 counts before starting over.
This simple exercise can help calm your body and mind, giving you the sense of control you might feel like you’ve lost.
3. STAY WHERE YOU ARE.
Your first instinct during a panic attack might be to escape, leave the room, run out of the store, or call 911. But here’s the thing: running away usually makes the panic worse in the long run. Instead, stay where you are and let the feeling pass. For example, if a panic attack hits you in a grocery store, keep walking slowly through the aisles. Tell yourself that this will pass. And it will. Leaving the situation might make it harder to come back next time.
4. LOOK IN A MIRROR.
This might be surprising, but looking in a mirror during a panic attack can help. You’ll see that no one else can tell what’s going on. It might feel like your brain is on fire, but from the outside, you look just fine. Seeing this can be a comforting reminder that the chaos is internal, and it’s something you can work through.
5. FIND THE TRIGGER.
As you start to calm down — and you will calm down — ask yourself: What might have triggered this? Often, something in the past couple of hours set off the panic. The cause can be a variety of things: stress, a specific event, or a memory of something traumatic. Understanding what’s behind your panic can help you address the root cause and feel more in control in the future.
You’ve got this!
Panic is an awful feeling, but it doesn’t have to control you. If you’re dealing with frequent panic attacks, consider reaching out to a counselor or therapist. Sometimes, these attacks are your body’s way of telling you that something needs to be addressed. Talking things through with a professional can make a world of difference.
And remember, just like at the beach, when the waves get rough, the key is to float. You’ve got this.
Dr. Preszler is the Director of Counseling at Grace Clinic, the Tri-Cities’ only free healthcare clinic. GraceClinicOnline.org
