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7 Ways to Stop Panicking

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7 Ways to Stop Panicking

By Tina Tessina, DivineCaroline

There is always something in the news or on TV to scare us. Hysterical articles in the media sell papers and attract eyeballs to websites, but are usually exaggerating the facts. If you listen without evaluating what you’re being told, it’s easy to become frightened. There’s a reason why I don’t usually waste time and energy on panic and drama.

In my office, I see the negative results of panic every day. People get upset, they’re afraid of emotional consequences, and they overreact, which can actually create the consequences they fear. Panic is an overreaction to a real (or even imagined) problem. Frightening yourself beyond the real need to deal with a problem puts your body into “fight or flight” mode—as though your life were immediately threatened. Emotional panic can create a shutdown of feelings—so you’re in a state of shock. In this state , you cannot think clearly, or make good responses, choices and decisions. In panic, we do not retain information, absorb what we hear, or accurately assess the situation. Panic is the worst thing you can do in a real emergency, and if the situation is not dire, panic will make it worse.

Panic is a natural startle reaction that gets exaggerated and becomes prolonged. People often learn to panic because, in early childhood, panic can get us out of responsibilities. Freaking out, crying, throwing temper tantrums, or shutting down are all panic responses small children use which cause some competent adult to take over and become the hero. This can be okay once in a while, but as this pattern repeats, it becomes rescuing and codependency. Panic creates drama – unnecessary and damaging exaggeration of the problem—which leads to dysfunctional responses and overblown family drama.

We admire people who don’t panic. Our President is admired for being “no drama Obama” because he retains his ability to think clearly, take his time, and make effective decisions even when the people around him are panicking. People who can stay calm usually come out OK, because they think clearly.

So, what do you do in a scary or upsetting situation? Teach yourself how not to panic, so you can think clearly and handle the problem effectively. Practice these techniques to teach yourself to stay calm when the situation is threatening or the people around you are obviously in a panic.

To learn to let go, follow these simple steps for resolving your fear and anxiety:

1. Learn to recognize the signs of your own panic. If you feel the telltale signs of panic—a racing or pounding heartbeat, flushing of the face or body, and mental confusion—you are in a state of panic. If you are shouting, saying unreasonable things, or just saying whatever comes out of your mouth, without thinking about consequences, you are in a state of panic. Stop what you’re doing, and follow the rest of the steps here.

2. Take some deep breaths. Deep breathing will calm your body, and burn off the adrenaline that’s been released in the panic. Slow down, count to ten, focus on thinking clearly and factually rather than reacting emotionally.

Next: five more ways to address fears directly

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8:10AM PDT on Mar 20, 2013


9:23AM PST on Jan 19, 2013


4:17PM PDT on Sep 14, 2012

great info

7:02AM PDT on Aug 20, 2012


8:15AM PDT on Aug 6, 2012

Great article!!

12:23AM PDT on Aug 4, 2012

thank you!!!

11:01PM PDT on Aug 2, 2012

good advice! thing is, sometimes when i'm in panic mode, i'm not rational enough to slow down and take deep breaths! sometimes i need someone to remind me and often that isn't the case...

11:37AM PDT on Jul 31, 2012

Good stuff, thanks!

8:25AM PDT on Jul 31, 2012

Fascinating and insightful. Often difficult to do during alarming situations but panicking often is even worse especially if there is a fire in a crowded building and people instinctively run for the exit trapping each other when a more calm demeanour means getting out safely. In some situations quelling panic is not easy.

9:40PM PDT on Jul 30, 2012

This is so true, and your advices so beneficial for all of us!

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