Don’t Panic About Panic Attacks!

 

It is very common to have anxiety and to feel urges of panic, however, how these moments dictate our lives is often under our control. If anxiety is having a significant impact on your life, there are steps you can take to calm your mind and body.

 

Getting To The Root Cause(s) of Anxiety

 

Anxiety is never a coincidence. Something is always driving it, and if we can identify that root, we can make progress on managing it. 

 

Sometimes, it can stem from external triggers such as deadlines. When you break it down, a deadline is merely a self-imposed form of motivation.

 

The body will often use cortisol as fuel, which can become addictive.

 

Speaking of addictions, these can sometimes be the root causes of anxiety. Take me, for example. I used to smoke in social situations due to social anxiety to feel safe and hold the space for conversations. Only when we get to the heart of what is driving the anxiety can we start to break the addiction.

 

Acknowledge Your Anxiety

 

Trying to ignore anxiety can only serve to make it more powerful. The fear has a reason, even if it seems to come out of the blue.

 

We often plan in our own heads and formulate “what if?” situations that may never actually happen.

 

The stories we tell ourselves to keep the anxiety going can stem from as far back as childhood, in some cases, and can snowball by the time we experience anxiety in adulthood.

 

If we try to fight an emotion, it can last for much longer. Instead, we want to sit with it in order to let it dissolve and understand why it manifested in the first place. 

 

The first step is to acknowledge anxiety and anxious thoughts and become aware of them. This will bring light into the situation and provide the opportunity to pause and reflect on why it’s happening and the potential triggers.

 

Monitor when your anxiety happens and what you have been doing in the moments leading up to it. What thoughts did you have?

 

Being mindful can help too but be careful not to use it as a diverting tactic. We still want to take the chance to consciously reflect on and process the emotion whilst still being mindful.

 

If you become aware of doubts entering your mind, notice what they are and where they are coming from. Are they coming from a place of fear and seeking to protect you from taking the next step towards your goals?

 

Imagine A Life Without Anxiety

 

What would life look like if you didn’t have anxiety? What could you do better or differently? Maybe you could see changes in your health, by adopting more spiritual practices (including reading, writing and feeling at peace with yourself and the world around you, all of which count as spiritual practices as they move you closer to a peaceful state).  

 

Fear is a projection of an imagined future and the opposite version of this imagined future is also waiting for you.

 

One of the best exercises to tap into this alternative version of the future is to imagine yourself 30 minutes after your desired outcome. Notice how you feel as you go deep within this image.

 

This type of visualisation can be transformative as it has the ability to reshape neural pathways in the brain and enhance cognitive flexibility. The latter is crucial for personal growth and progress, along with maintaining resilience.

 

Rewrite The Brain For Success Rather Than Fear

 

Fear of failure can strongly trigger anxiety, and I love this visualisation exercise that helps to point the brain towards success.

 

Here’s how it can work in different scenarios:

 

On waking: When you wake up, imagine having already completed your best day.

 

Before going to work: Imagine having already completed a successful day at work.

 

Before going to the gym: Imagine having completed your workout with total satisfaction.

 

Before going to bed: Imagine that you’ve already had a restful night’s sleep and wake up feeling refreshed, full of energy.

 

Lean On Your Support Network

 

Although it can be very natural to experience anxiety, it’s important not to keep quiet if it starts to dictate your life.

 

Seek support from a trusted network such as friends, family, a coach or a mental health professional who will support you to feel safe, seen, heard, accepted and validated. Cognitive Behavioural Therapy (CBT) offers an opportunity to share in a safe space and is widely considered to be the gold standard treatment for anxiety in studies.

 

Ideally, your support network will be a reassuring match for you, allowing you not to feel judged. Safety and approval are both important given that these basic needs must be met for us to avoid deficiency, as per Maslow’s Hierarchy of Needs.

 

Focus On The Key Pillars of Wellness

 

My approach to wellness focuses on several key pillars of wellness – the physical self and environment, nutrition, rest and sleep, and managing emotions.

 

I’ve already mentioned the importance of managing emotions, and the other pillars also have a role in managing anxiety.

 

The Physical – As well as boosting feel-good endorphins, movement can help to release energy and negative emotions – including anxiety. Aerobic exercises have been shown to reduce anxiety by encouraging the brain’s “fight-or-flight” system to become less reactive.

 

Nutrition – Because anxiety can be biological as well as cognitive, monitoring your diet can help too. Suppose your diet was heavy on sugar, carbs and caffeine rather than nutritious foods on the day that you experienced anxiety. In that case, it is very likely to have contributed to the episode.

 

Hydration is key too. Water is literally the drink of life and has been linked to a reduced risk of anxiety. I also highly recommend drinking herbal teas with ingredients that can reduce anxiety, such as Ashwagandha, Lavender and Thyme, to calm the nervous system and relax the mind and body.