Tomorrow is the day of your exam. You think you have it under control but before you know it, a rush of panic surges through your body. You suddenly find it hard to breathe and every possible negative thought you can imagine, runs through your brain like a train travelling through a tunnel at super-speed.
Sweaty palms, shaking hands, and the inability to control your bodily reactions. Is it a heart attack? Why am I blacking out? When our defense mechanisms malfunction, it can be terrifying! Your amygdala over-exaggerates the threat, leading to increased anxiety and panic.
What can you do to help yourself and others?
I use the breathing and grounding technique.
With panic attacks, you become disengaged with the present surroundings and begin to ruminate about the past and future. With grounding, you allow yourself to slowly emerge back into the moment.
What I want you to do is find yourself a quiet room and sit comfortably in a chair, relaxing your shoulders. This will work if you're in public too but a calm environment is preferable.
Breathe in slowly through your nose for 4 seconds,
Hold your breath for 7 seconds,
Exhale out of your mouth, pursing your lips for 8 seconds.
Repeat this up to 4 times.
Once your breathing is under control, I want you to use the grounding technique.
List 5 things you can see.
List 4 things you can feel.
List 3 things you can hear.
List 2 things you can smell.
List 1 thing you can taste.
If you canât smell anything, imagine two of your favorite scents.
Notice the small details you may miss in your daily life. The ripples on your wallpaper, the sound of your PC heating up or the clock ticking in the background. Be engaged with the moment itself. Be in tune with your breathing.
Simply focus on bringing yourself back to the here and now.
You'll notice your heart beat slowing down, your breathing becoming more stable. If you're still panicking, repeat the cycle again.
Next Steps
go for yoga and mindful breathing exercise