- checking login information
Loading...7 Ways to Stop Panicking
- Molly, selected from DivineCaroline
- July 22, 2012
- 4:02 pm
- 85 comments
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
Read more: Anxiety, Dating, Friendship, Health, Life, Love, Mental Wellness, Relationships, Stress, calm, codependency, fear, panic, scared, threat
Molly, selected from DivineCaroline
At DivineCaroline.com, women come together to learn from experts in the fields, of health, sustainability, and culture; to reflect on shared experiences; and to express themselves by writing and publishing stories about anything that matters to them. Here, real women publish like real pros. Together, with our staff writers, they’re discussing all facets of women’s lives from relationships and careers, to travel and healthy living. So come discover, read, learn, laugh and connect at DivineCaroline.com.
Disclaimer: The views expressed above are solely those of the author and may
not reflect those of
Care2, Inc., its employees or advertisers.
people are talking
thank you
This kitty has a mix of yoga and ninja moves, what a combination!
thanks
yum!!
I applaud you, Lissa, for following your own path, to the betterment of the world!
85 comments
+ add your ownthanks
ty
great info
helpful
Great article!!
thank you!!!
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...
Good stuff, thanks!
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.
This is so true, and your advices so beneficial for all of us!
login to add your comment
use your care2 login
add your comment