Do you ever feel overwhelmed, or that things are going too fast and you’re rushing to keep up with everything? It’s more common than you think to feel panicked, nervous, or worried about things in your life. Everyone feels panicked from time to time.
The important thing is knowing how to spot the signs of rising panic, panic attacks, and how to calm yourself down, slow down and settle down. This can keep you grounded, prevent you from becoming overwhelmed or unduly stressed.
So, how can you tell if panic is taking over? What are the signs?
How To Tell If You’re Panicking
Experiencing a feeling of rising panic can be very unsettling. You may experience extreme anxiety, fear, an elevated heart rate, shortness of breath, or even feel as if you are going to pass out.
Your panic may happen suddenly, and can sometimes occur for no apparent reason. This is why rising panic can be so distressing and quite frightening to experience.
How To Stop Panic Rising
Panic attacks can be sudden, intense feelings of anxiety, panic, and fear that can overwhelm you very quickly. To prevent rising fear and panic attacks, there are a few things that you can do.
- Use deep breathing techniques
- Picture a calm, soothing place
- Relax one muscle group at a time
- Find a subject or object to focus on
- Repeat calming mantras or affirmations
- Practice mindfulness meditation to keep you grounded
How to Slow Down & Settle Down
Sometimes, the world can feel busy and too fast-paced. Are you struggling to keep up? It all gets on top of us from time to time. It’s super easy to be swept up in the moment, and feel like there’s more that you should be doing.
Understand that you can deplete your energy and burn out trying to cram so much into your everyday life. When you sense It’s time to slow down and calm down, don’t wait. Here are some easy ways to prevent rising panic, and keep yourself calm and relaxed.
Turn off and switch off
One of the most vital things you can do is turn off the phone and other technology. When you’re always connected, messaging and scrolling, your brain has no time to switch off. Try turning your phone off for an hour or so for a day, even more on the weekend. Then intentionally take time for yourself.
Deep breaths
Deep breathing is one of the most effective ways to calm yourself down if you feel panicked. Inhale through the nose, and out through the mouth with big, deep breaths to help slow your heart rate and keep your mind clear.
Go outdoors
Try heading outside for a breath of fresh air, go for a walk, jog, run and clear your mind. After exercising, you should have a new focus and will be able to think more clearly.
Start your day off right
Try waking up 15 minutes earlier than you usually do. This can give you more time to open the curtains, have a cup of coffee in bed with the sounds of birds outside, or take a long shower before you have to start your day. It can make a huge difference to your mood and mental health.
Visualize calmness
Try to visualize yourself in a calming manner. Trust us, it works. Think of calm, happy things to keep yourself grounded.
Listen to music
Listening to music can take your mind away from other things, and make you feel different emotions. Stick to something, light, happy and calming.
Focus on something else
Place your focus on something else. Walk out of the room causing the panic, or walk away from the situation. Find something else to do or to occupy your time, and you should clear your mind.
Write it down
Write your thoughts down as a means of venting your emotions. Some people also prefer to burn or destroy the paper once it is written.
Challenge your negative thoughts
Finally, challenge your thoughts. Why are you feeling this way? Is it an irrational reaction? Will it matter to you a week from now? Are you willing to let this person or situation disturb your peace and your happiness?
This can calm you down, shift your focus, and bring you back to reality before panic sets in. If you find you still need help, don’t hesitate to reach out.
Working one-on-one with a skilled practitioner is an excellent way to reclaim your calm. Please read more about anxiety treatment and reach out for a confidential consultation to help get yourself on the path to recovery.
