Panic and Anxiety

This sheet is for those experiencing Anxiety or having Panic Attacks, especially amid a National Emergency, Natural Disaster or personal trauma.

Remember:

• Much anxiety is basically fear. Ask yourself these questions. “What am I actually afraid of?”, “Is this fear likely to actually happen?”

• If the fear is not likely to become a reality, then the feelings have become my reality, but it is not real. This is becoming overwhelmed, and drowning in an emotion.

• What is desperately needed are Reassurances, which are like a flotation devise to bring the mind back from sinking, drowning to the surface. A good reassurance will quickly make you bob up again. Read and re-read the following material over and over again. It is of no use having this material on paper, it has to be integrated in your thinking so it is instantly accessible when needed.

Breathing (Panic attack)

1. Sit down comfortably, with the body in a straight position (not hunched up). Place your hands on your thighs.

2. SLOW DOWN!!! Slowing down is a mental skill all of it's own, and a powerful one for the anxious who tends to flit about and rush. What is the hurry!? Learn to do things slowly and enjoy tasks.

3. Either:

a) If over breathing / gasping there is too much oxygen. Use a paper bag to breath into for a while.

b) If not breathing enough

• breathe in as slowly, deeply and gently as you can, through your nose over about three second • hold it in briefly

• now breath out much slower over about 5 or 6 seconds through the mouth.

4. Continue this while doing the things below until feeling calm. You should start to feel better in a short time. Don't stop yet however, continue. There is no rush. You may feel this a tiring exercise. This is normal and ok as you relax, the adrenalin that was stopping the pain will disperse and your body may feel aches and pains. Don't rush past this, but allow the body to relax. (Cortisol is the other hormone kicking in here, to start the repair process. It has to be got used to).

Rationalise – Telling myself the truth and making my mind my friend again.

The following truths must be learned and repeated, especially at the time of need. Panic happens because either the body is over-reacting due to a hormonal surge (Fight, Flight or Freeze reactions), and emotions that are not reflecting the reality of the current situation.

• This current national state of emergency and level 4 isolation are my friends, and not to be feared as they are there to keep us safe. This is a protection, not something to fear or alarm me.

• This fear is not real, it is lying to me. There is nothing real here to be afraid of.

• Either I overcome this fear or it will overcome me.

• Yes I can overcome it. Just because I didn't in the past, does not in any way mean I can't now and in the future.

• Last time I was not equipped to do it as I am now. I have the insights now to do it.

• Nothing bad is about to happen, even though it feels like it will.

• This is just an out of control feeling: one that needs pulling in under my control.

• No, there is no immediate danger. And if there is in the future, I am a big person and will deal with it then.

I have dealt with much in the past, and will cope in the future if need be, so there is no need to panic about it now.

• Will worry help? (See the movie 'Bridge of Spies', with Tom Hanks for this).

• Since all angst is fear, what am I afraid of? Is it likely to actually happen?

• This is not the catastrophe my mind is making it out to be, this is called Catastrophising and when did that ever help things?

• To calm my body and emotions I do have to reassure myself with the Truth first.

• A couple of coughs or feeling hot does not automatically mean I am ill, it means my automatic anxiety / fear has kicked in yet again, and now I have to calm myself all over again!

• These automatic responses to nothing are like a hair trigger, or nervous guard dogs. Now is the time to call them off. Really, nothing bad is happening.

• I can overcome this unfounded fear, for the very reason it is unfounded.

• It is just an over-reaction of my body and emotions, that's all.

• If I automatically discount what is on this sheet, that it won't work, it won't! But these methods have helped thousands of others; why not me too?

• If I always do what I have always done (minimised, discounted, not gone through the needed process, not slowed down etc), I will always get what I always got! (More of this anxiety)

• I am not a victim to this.

• I am only as powerless or helpless as I allow myself to believe. In fact I have much more power over things than I yet realise.

• “Nothing like what you are saying is happening - you are just making it up in your head". Nehemiah 6:8   A Bible story worth looking up...

Shrek and Donkey

Have you seen Shrek and Donkey. Remember Donkey panicking, jumping around in fear and saying “It's all going wrong” etc? And Shrek calmly looking over at Donkey and saying “Settle down donkey, settle down...”

This is an example for us all, where we all need an internal Shrek; that other calming and reassuring voice. We all have parts of us; the worried, fearful, anxious part, and our 'other' part, the confident, truthful part that is living in reality. Is your confident reassured side talking to your fearful side yet and comforting it?

Yes it is good to talk to others when in difficulty, but only someone like Shrek who will comfort with truth, not someone else who is anxious too as they will likely traumatise you further). But, it's much better when you get this other, stronger, overcoming 'part of yourself' into gear and learnt to comfort, reassure and coach yourself.

Building up longer term strength

As a longer term exercise, so as to form a new normal in yourself, a new confident you, follow the following strategy in addition to all of the above:

Getting in the present (Connected and awareness) via mindfulness.

Depression and Anxiety are partly due to having the mind in the past, or the future (fear of). The challenge here is to get the mind into the present and connected and aware through the senses.

1. Hearing. Tune in to what you can hear around you. Just notice them, and name them. 'I can hear ….”.  Which do you like? Wind, birds, etc.

2. Sight. Name the things around you, what is there. What are the colours, shades and shapes you see?. Which are satisfying to you?

3. Are you still aware and breathing? 

4. Smell. What different scents can you pick up around you. Name them all. (Can you make your surroundings nicer, like getting some nice flowers from the garden?)

5. Touch. Now lightly run your fingers or the back of your hands over various surfaces. Cloths or cloth, furniture around you, ornaments. See how they all feel? Smooth, coarse, warm, cold etc. The skin is a very sensitive organ and can tell you much. Which are nice to the touch?

6. Taste. You may not be tasting much right now, so a glass or cup of drink or a nibble may help. Do not rush this one (as you may normally do). Sip slowly and little, and nibble a little bit at a time. Do you normally gulp your food? Try eating slowly. Anxious people usually rush meals, where they can be savoured slowly if you train yourself, and you will enjoy food and eating again, while being mindful of what you are doing.

7. Internal sensations. Bet you thought there were only 5 senses! I call these sensations the 6th sense. Become aware of the following examples, and many more. You can start from the lowest parts of your body upwards...

• How do your feet feel? Hot, cold, dry, sweaty, comfortable, painful?

• Now move up asking the same questions. Ankles, calves, knees, legs, bottom, all the way to your head.

• Include your Internal organs and sensations, not just external. Feel hungry? How is your groin, womb, stomach, chest, kidneys, heart, neck, muscles, chin, eyes, scalp? All of these you can get feedback from and become more aware of.

• Remember: 'You can only Attend to what you becomes aware of”, and much of our lives can pass without being aware of many things!

8. Are you still aware and breathing?

Looking after the body and mind

• Regular Exercise. This will help you to manage stress levels, release tension, improve your mood and boost confidence. Oxygen and Muscle strength. The body and mind need oxygen to function. Weak muscles are due usually to a lack of use, and do not give any 'feel good' rewards. Grasp the motto with the body 'Use ot or loose it”, which refers to strength of mind and body. First the work of exercise, the rewards, and there are so many, will follow.

• Doing breathing exercises every day will help to calm the whole system, prevent panic attacks and relieve them when they are happening.

• Eat regular healthy and nutritious meals and this will stabilise your blood sugar levels and other body systems. Avoid junk foods as this is not real food, get it? It is junk. Would you run your car with a blocked air filter and dirty substandard fuel and expect it to operate well?

• Avoid much caffeine, canned drinks, alcohol and smoking – these can make panic attacks worse.

• Some tea can help; for example camomile tea.

• Support groups can be of help if things are really serious. Knowing you are not alone can help.

Book to read: 'Don't sweat on the small stuff'. Richard Carlson . It can be found online for free...

I hope this material is of use to you. These and similar truths have helped many I have worked with, when applied of course. If it does not work you may well need personal counselling to find out the root of your particular anxiety and panic, which is often formed in past trauma and buried in the subconscious.

2020 Michael Wise, Wisdom Counselling, Rangiora www.wisdomcounseling.co.nz 027 340 8325 03 745 9118 Credit also to David Riddell, Living Wisdom, Nelson. New Zealand