Dealing with Panic in 5 steps
Some events dramatically change our usual way of life, confront us with difficult choices or threaten our existence. As a response to these situations, severe anxiety and panic often arise.
These states are characterized by low awareness of oneself and the world around them, narrowed attention span, perseveration (when the same thought circles our mind), confusion, intense fear and inability to make decisions.
So, what to do? : This is h
ow to deal with panic in 5 steps
1. Remember the most basic facts about yourself.
What is your name? How old are you? Where were you born?
In panic, thinking narrows and becomes incoherent, so these kinds of questions anchor our minds again.
2. Look around.
Find 1-2 static objects, and focus on them.
This allows you to stop the chaotic flow of unconscious reactions to what is happening around you and focus on your state.
3. Take a deep breath in and out. Once again.
We need deep and regular breathing to get enough oxygen to the brain. Indeed, with its lack, consciousness becomes clouded.
4. State the main facts of your current situation.
- What do you see around (people, cars, buildings)?
- Where are you located (country, city, street, maybe house)?
- When did you come here (day, time)?
These facts will bring you back to reality, allow you to realize again what is happening, but with a less strong emotional response.
5. Think about
how to ensure your physical security at the moment?
Sit on a bench? Enter the building? Get off the road? Come back home?
After these steps, the brain will most likely begin to work more efficiently, and the emotional intensity will decrease. Thanks to this, decisions will be made more consciously and not in a fit of panic.
The techniques and questions outlined here can also be used as help for your loved ones who find themselves in panic. Call the person by name, give them short, clear instructions, and ask specific questions.
Take care:)
Anastasia is a qualified Psychotherapist, based in Moscow, Russia.
With a commitment to mental health, Mrs Popova provides services in English and Russian, including Counselling (General), Counselling (Trauma), Psychology (Counselling), Psychology (Educational) and Stress Management.
Mrs Popova has expertise in Burnout, Child and/or Adolescent Issues, Individuation, Intimacy Issues, Isolation, Self-Care, Self-Confidence, Stress Management and Young Adult Issues.
Click here to schedule a session with Mrs Popova.
Important:
TherapyRoute does not provide medical advice. All content is for informational purposes and cannot replace consulting a healthcare professional. If you face an emergency, please contact a local emergency service. For immediate emotional support, consider contacting a local helpline.
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