How many of you panic about situations, and then feel so consumed by the panic that you can’t think straight, feel overwhelmed, and don’t know what to do about the situation?
What I am talking about doesn’t necessarily relate to panic attacks, although it can do this is the type of panic where you might feel trapped, out of options, and there is nowhere to run.
When I have been in situations like this, it’s reminded me of a time I was bullied at Secondary School when my back was against a wall and I was surrounded by the bullies, thankfully a teacher drove past the situation, and the bullies dispersed. I was terrified, and to this day forty years later, I can still remember the situation.
(If you are looking for some guidance on panic attacks, you might like to check out this previous post, I have written on panic attacks.)
PANIC ATTACKS…AND WAYS TO REDUCE AND OVERCOME THEM.
A couple of years ago, I was in a situation where I realised every time I panic, I am left feeling the way I felt that day. I also am a childhood survivor of domestic abuse. I am sharing my experiences as a way of explaining the impact panic can have on us, particularly if you, like me and have experienced bullying, abuse, or are living with childhood PTSD or any form of PTSD. If you have experienced trauma like this, panic is likely to have a greater impact on you than maybe, someone who hasn’t had these experiences.
You might experience panic regarding over a financial situation, a relationship, a family situation, a work situation, a health situation, or something else.
Returning to panic, and it’s impact, I realised that panic can take over our lives, and we can become so blinded by it (understably) that it can be difficult to see a way through it.
This is when I realised, rather than focussing on the panic, I needed to find a strategy out of panic. My realisation came from an unexpected source; my local football team weren’t doing well, and had new owners come in who spoke about strategies forward. This was my light bulb moment, and I realised then that what I had to do was to PAUSE PANIC. THINK STRATEGY. Yes, I know this might seem easier said than done BUT it does help.
Recently, I found myself reverting back to panic about a situation, and realised I needed to put a strategy in place, and it got me to shift the focus, and it has moved me away from the panic. Now, this doesn’t mean the source of panic goes away, and everything is better. BUT it does shift the focus, and away from the panic, and surprisingly we can then see more clearly, give’s us our power back, rather than the panic having power over us. We can then navigate our way through panic and move forward with life.
So how to you do this. Here’s the plan!
Take 5 minutes longer if you needed. If you like a grab a pen and paper so you can write you plan down.
WHAT will help you with this panic? Is there anyone you can TALK to or seek SUPPORT from.
HOW might you get out of the situation that is causing you panic? If that feels too overwhelming, think about what 1 thing is going to help right now with the panic you are feeling. This can be really simple, it doesn’t have to be BIG . It can be making a cup of tea, going in the garden, calling a loved one, or putting the washing machine on!
WHEN can you do what you need to do to?
WHO do you need support from or to speak to? This could be a family member, friend, colleague, health professional or someone else.
FIRST STEPS..I referred to this in the HOW. But that 1 small step, is your first way out of the panic. YOU have the power to do this even if you don’t think you can. The thing with panic is we can become so blinded by it we can’t find a way out of it. Taking that first step, is how you start to make your way out of it.
That FIRST STEP might be as simple as taking a BREATHE and focusing on your breathing. Because as soon as you shift the focus, and mobilise your mind and body CHANGE can occur. PANIC FUELS PANIC, so the PRIORITY when you are in a STATE OF PANIC is NOT TO FUEL IT, OR GIVE IT CONTROL. And the BEST WAY you can do this is get a STRATEGY in place. Because a STRATEGY means you have a WAY FORWARD, and OUT OF PANIC. This isn’t to say that everything is going to be perfect. Every now and then STRATEGIES need to be reviewed but YOU STILL HAVE THE POWER TO DO SO.
Going back to my initial light bulb moment with the Football Club owner who talked about strategies. Whether you are a football fan or not. (I’m not.) Football clubs just like other sports teams regularly, review their STRATEGIES, and looking at what is working or not. SO, if you find yourself PANICKING, THINK STRATEGY, and WHAT you need to get out of it.
REMEMBER TO PAUSE PANIC, THINK STRATEGY!
Take care all, Tracy