Panic: to be or not to be, that is the question? When panic hits, are you going to face it, or turn and run the other way? I hope you chose the first part of that question. If you don’t face the panic, you’ll always be running from something that probably doesn’t exist.
No panic means you’ve won the game of anxiety. Anxiety will throw things in your path, including panic, but you just have to pivot to a point beyond where it has no recourse. Doesn’t that sound good?
Panic has no place in your life, if you close every door it shows up to. Slam that puppy shut! Let the sunshine in and avoid the darkness of panic. If you remain calm, you will have beat anxiety.
Panic Symptoms
Hence, panic attacks are sudden, intense episodes of fear that can include physical and mental symptoms:
- Physical symptoms
- Pounding or racing heart
- Sweating or chills
- Trembling or shaking
- Panic breathing
- Weakness or dizziness
- Tingly or numb hands, feet, or face
- Chest pain or discomfort
- Nausea or abdominal distress
- Mental symptoms
- Anxious and irrational thinking
- A strong feeling of dread, danger, or foreboding
- Fear of going mad, losing control, or dying
- Feelings of unreality and detachment from the environment
Panic attacks usually peak within 10 to 20 minutes, but some symptoms can continue for an hour or more. They can happen even when there’s no real danger.
People with panic disorder may:
- Live in fear of another attack
- Be afraid to be alone or far from medical help
- Worry greatly about when and where the next attack may happen
- Avoid places or situations that cause them anxiety
- Become reliant on others to be with them in order to leave their home
Panic: to be or not to be? Know the symptoms. Symptoms such as chest pain, shortness of breath, rapid heartbeat, dizziness, fainting, and weakness can also mean a serious health problem. Contact your doctor if you have these symptoms.
Panic Cycle
Panicking About Panic
Panic: to be or not to be? That’s for you to decide. Panicking about panic keeps you in that loop. Until you realize what you’re doing, you’re going to remain in that loop. It’s a never ending cycle. In other words, you’re making a mountain out of a mole hill. You’re going to be on that hamster wheel for a long time. Stop it!
If you resonate with the diagram above, then that’s the first step in not panicking anymore. At least you recognize what you’re doing. Some people don’t even get that far. They’re just content in going in circles, because it feels familiar. Familiar can be good and bad. If it’s a good thing, that’s fine. If it’s a bad thing, you’ll want to escape as quickly as possible. We don’t need bad things like panic.
Fear and Panic
You can panic because you fear something. They’re kind of intertwined. They feed off one another. It’s like when I go into a grocery store with social anxiety. I fear that I’ll go over my allotted time spent in the store, which will lead to a panic attack. I’ve had it happen a few times, with people staring at me wondering if I’ve lost it. Yes, I have!
Not one person came up to me to see if I was OK. Embarrassed, I picked myself up each time and walked out the door. I don’t understand where the fear of public places came from. I never used to have it until a couple of years ago.
So, I remember when my cat was alive, of going to the store many times to get him the canned cat food. I was so nervous each time, and I had to spend more time in the store picking out the ones he would eat. Hence, I would always go to the same store, so I knew where the food was. I would also get the same stuff, because I knew where it was on the shelves. That’s how methodical I was.
Internal Panic
Internal panic is not a good thing. If you try to hold it in, you’re going to burst at the seams. Internalizing is never a good solution. It just festers waiting to blow up over the sides. From the voice of experience, it’s better to let it out and deal with it.
When I was a child, I can remember taking a hard swing of a metal bat at my brother because he was making fun of me. I was so tired of being bullied and just taking it. All those times came up to the surface, and I blew up. That’s why I was swinging as hard as possible. I probably would have killed him if I had made contact.
So, you see, never internalize panic, because it will become something so explosive that you might not be able to handle it. It becomes more than what it started out to be. I was good at internalizing, because that’s how I handled situations. I never dealt with them outright. So, don’t follow in my footsteps.
Panic Online
Panic: to be or not to be? Beware of online predators. There are so many weirdos online in social media, it’s ridiculous. I stopped befriending people on Facebook Messenger because of it. Therefore, I could easily get into a situation that you may panic from.
I befriended a guy who had lost his wife to COVID. He kept telling me that I would make an excellent mother to his son. I communicated with him maybe twice, and he wanted me to take care of his son. I believe he was still grieving over the loss of his wife.
I’ve had other comments from guys making derogatory remarks since I’ve put my picture on my Facebook page. If you can’t be kind online, don’t bother me with ignorant remarks.
I’m Panicking
“I’m panicking, and I don’t know why.” I thought to myself when I had my first panic attack. I didn’t understand why I was panicking when there was no threat or danger. It just came on all of a sudden. Again, it’s because I internalized all those emotions throughout my childhood.
They’re still affecting me till this day. I get emotional sometimes when I’m recounting different experiences I’ve been through. You know what I would tell my younger self if I could go back in time, “let it out, don’t bottle it up! It’s going to affect you in your adult life.”
And oh, it has…big time. More ways than I could have imagined. But, at least I’m able to talk about it now. I’m not ashamed of the mental illnesses I have. I’m not proud of them, but now I can talk about it. And that’s a great comfort to know that you guys are listening.
Bye Bye Panic
Panic Diary
It’s good to keep a panic diary, or any diary for that matter. If you can’t openly express your feelings, write them down on paper. In your panic diary, write about what triggers your panic, techniques that get you through those moments, and anything else that might help you through the panic. That way, you’re prepared if you have a panic attack.
You’ll have a panic relief plan to put in motion when you need it. Actually, I memorized my plan if I was out in public and panicked. Mine came in handy a few times.
Herbs for Panic Attacks
Panic: to be or not to be? There are herbs that can help. Several herbs are traditionally believed to help with anxiety and panic attacks. Here are a few commonly mentioned ones:
- Chamomile: Known for its calming effects, chamomile tea is often used to help reduce anxiety and promote relaxation.
- Lavender: Often used in aromatherapy, lavender is said to have calming properties that can help reduce anxiety and stress.
- Valerian Root: This herb is sometimes used as a natural remedy for anxiety and insomnia due to its sedative effects.
- Passionflower: Traditionally used to treat anxiety and insomnia, passionflower may help reduce symptoms of anxiety.
- Lemon Balm: Part of the mint family, lemon balm is believed to have calming effects and helps reduce stress and anxiety.
- Ashwagandha: An adaptogen that is often used in Ayurvedic medicine to help the body manage stress.
Home Remedies for Panic Attacks
Here are some home remedies that might help manage panic attacks:
Connect with Others: Talking to friends or family members can provide support and help you feel less isolated.
Deep Breathing: Practicing deep breathing exercises can help calm the nervous system and reduce the intensity of a panic attack.
Mindfulness and Meditation: Engaging in mindfulness practices or meditation can help ground you in the present moment and reduce anxiety.
Aromatherapy: Using essential oils like lavender, chamomile, or bergamot in a diffuser or applying them to the skin can promote relaxation.
Herbal Teas: Drinking herbal teas such as chamomile, valerian root, or passionflower can have calming effects.
Regular Exercise: Physical activity can help reduce stress and anxiety levels over time.
Progressive Muscle Relaxation: This technique involves tensing and then slowly relaxing each muscle group in the body, which can help reduce physical tension.
Healthy Diet: Eating a balanced diet with plenty of fruits, vegetables, and whole grains can support overall mental health.
Limit Stimulants: Reduce or eliminate caffeine and sugar can help prevent anxiety and panic attacks.
Stay Hydrated: Drinking enough water is essential for overall health and can help reduce anxiety symptoms.
Sum It All Up
Panic: to be or not to be? Deal with it head on. So, the moral of this post is not to keep your emotions bottled up inside of you. You’ll pay later in life. If you panic and there’s no way to stop it, let it happen. It might be embarrassing if you’re out in public, but it will be ten times worse later in life.
I also keep to the same routine everyday. I’m mostly working on this blog, but sometimes I’ll take a car ride to get me out of the house. I just started doing that. Although, I always go in the same route. I might change it up next time. Routines help me stay focused and out of panic mode.
So, if you need good panic tricks, go to your panic diary. Or if you need someone to listen to you, talk to a good friend. Whatever it may be, don’t keep the panic bottled up inside. It doesn’t do you or anyone else in your path any good. Stop panicking when you’re in a panic. I know, easier said than done, but not impossible. Peace and always love. Until next time…
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Panic attacks and panic disorder
Treating Health Anxiety With CBT for Panic Disorder
Have a Good One,
Cindee Murphy
“One Voice Who Panicked Everyday”
“Your calm mind is the ultimate weapon against your challenges. So relax.” ― Bryant McGill
“The world only exists in your eyes. You can make it as big or as small as you want.” ― F. Scott Fitzgerald
“You may not control all the events that happen to you, but you can decide not to be reduced by them.” — Maya Angelou
“Every tomorrow has two handles. We can take hold of it with the handle of anxiety or the handle of faith.” ― Henry Ward Beecher
“Let fear be a counselor and not a jailer.” ― Tony Robbins
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