Not the movie, but our lives!
Today’s blog might take three minutes to read instead of two, but if you struggle with anxiety and panic, reading to the end will be worth it.
Anxiety and panic attacks can be debilitating for many, disrupting daily life. A simple drive, a day at school, going out to eat, attending a party, or even public speaking can trigger overwhelming fear. For some, it’s enough to make them scream, and honestly, sometimes that’s exactly what people need to do—grab a pillow, bury your face in it, and let it out!
It’s a good thing that anxiety and panic are finally being talked about openly. For years, people hid behind the shame of mental illness, believing they’d be judged for sharing their fears and struggles. As a result, many avoided living their lives, missing out on fulfilling experiences. Anxiety and panic manifest in many ways: some may seem antisocial, others act aggressively, some overtalk, or busy themselves with endless activities. Many use substances to numb the emotional pain, while others sabotage personal and professional relationships.
In my therapy and coaching practice, I focus on helping people manage anxiety, panic, and trauma. This is a cause close to my heart, as I personally struggled with anxiety and panic from a young age. Growing up in the 70s, I didn’t quite fit in with the carefree kids around me. I was always anxious and often told I was a “distracted” child, though it was the anxiety itself that distracted me. For a while, no one questioned why I felt this way. The result? Anxious kids grow into anxious adults. Thankfully, at age 20, I found a therapist who changed my life and gave me tools to manage my anxiety. Psychotropic medications also played a key role in many people’s recovery, but I prefer to use holistic practices when possible. However, medications can be a helpful tool when necessary.
First, let’s clarify the difference between anxiety and panic. Though the terms are often used interchangeably, they’re not the same. Anxiety is often characterized by feeling on edge, easily fatigued, trouble concentrating, irritability, muscle tension, excessive worrying, and sleep problems. It’s a common experience, but panic is different. Panic attacks involve intense symptoms such as a fear of losing control, rapid heartbeat, sweating, shortness of breath, chest pain, dizziness, and nausea. Panic attacks are brief (usually lasting 5 to 20 minutes) and can sometimes feel like they come out of nowhere, making them even more frightening.
If you suffer from anxiety or panic, you might feel hopeless. But I assure you, there are tools and techniques that can help manage these feelings. Here are some simple, effective ways to reduce anxiety:
- Breathe – Take 10 deep breaths throughout the day. Shallow breathing can worsen anxiety, so practice deep, controlled breathing to help calm your body and mind.
- Hydrate – Drinking enough water can make a big difference. Anxiety increases rapid breathing, which dehydrates the body. Drinking water helps rehydrate and provides a useful distraction.
- Stay Busy – Engage in left-brain activities (puzzles, math, assembling things) to shift your focus from emotions to logical thought, which can help reduce anxiety.
- Exercise – A brief walk or workout can release endorphins and help expel the adrenaline from panic attacks, promoting calmness.
- Eat Well – Avoid foods high in sugar and refined carbs, as they can trigger panic attacks. Try eating clean to support your mental and physical health.
- Sleep – Quality sleep is crucial. Aim for solid, uninterrupted rest, even if it’s fewer than 8 hours. Create a calming sleep environment to help you relax.
- Be Mindful – Identify your anxiety triggers—family events, public speaking, confrontation—and acknowledge them. Validation is important, and it’s essential to recognize that your feelings are real.
- Acceptance – You can’t control everything. Put your stress into perspective. Test your fears by asking, “Is this my fear or is this my truth?” This simple question can help reduce anxiety.
- Welcome Humor – Find ways to laugh, whether through a funny movie, podcast, or simply talking with an amusing friend. Laughter can lift your mood and ease anxiety.
- Get Involved – Volunteering or participating in community activities can reduce feelings of isolation and provide support networks to help manage stress.
- Maintain a Positive Attitude – Replace negative thoughts with positive ones. The energy spent on both is the same, so why not aim for the positive one?
- Talk to Someone – Reach out to friends, family, or a therapist. Isolation can intensify anxiety, but support is available.
- Do Your Best – Don’t strive for perfection; it’s unattainable. Be proud of your accomplishments, big or small. Recognize what you’ve achieved rather than focusing on what you didn’t.
Finally, be patient and compassionate with yourself. The care and relief you seek begins with YOU.
One20 Tuesday 