Empowering Yourself Through Mind and Body Techniques
Having suffered anxiety and being overwhelmed by panic attacks for most of my late twenties and early thirties, I can, hand on heart, tell you that it is possible to overcome anxiety and live the life you used to live again, before it took over.
Anxiety and panic attacks can feel overwhelming, consuming, and uncontrollable. But the truth is, while they might feel powerful, there are ways to manage and even overcome them. By understanding the root causes, learning practical techniques, and taking steps towards self-compassion, you can gain the tools to reclaim your peace.
Understanding Anxiety and Panic Attacks
Anxiety is a natural response to stress and is an essential part of the human experience. It alerts us to potential dangers, helping us react accordingly. However, when anxiety becomes chronic or disproportionate to the situation, it can evolve into a more debilitating state. For some, anxiety escalates into panic attacks—sudden, intense surges of fear or discomfort that often come with physical symptoms such as rapid heartbeats, shortness of breath, dizziness, and feelings of detachment.
Understanding the difference between anxiety and panic is key. Anxiety tends to be gradual and builds over time, often linked to worries about future events. Panic attacks, on the other hand, are sudden and usually feel unprovoked, though they are often triggered by subconscious stressors. Both, however, can be managed and alleviated through consistent practise of therapeutic techniques.
Grounding Techniques for Immediate Relief
When in the midst of a panic attack or heightened anxiety, grounding techniques can be a powerful way to shift the focus away from fear and into the present moment. Grounding involves engaging your senses in the here and now, which helps disrupt the spiral of anxious thoughts.
One effective method is the 5-4-3-2-1 technique:
5: Acknowledge five things you can see.
4: Acknowledge four things you can touch.
3: Acknowledge three things you can hear.
2: Acknowledge two things you can smell.
1: Acknowledge one thing you can taste.
By actively engaging with your surroundings, you shift your attention away from internal turmoil and bring it back to reality. This technique can help interrupt panic attacks before they escalate and offer immediate relief from overwhelming sensations.
The Power of Breath
Breathing is a simple yet profound tool for regulating anxiety. When you feel panic creeping in, your body may respond by quickening your breath, which then fuels the panic cycle. Learning to control your breath helps slow down your heart rate and sends signals to your brain that you are safe. It also provides a sense of control over your body, helping reduce the feeling of helplessness that often accompanies anxiety.
Long-Term Management Strategies
While grounding techniques and breathwork can offer immediate relief, long-term management of anxiety and panic attacks often requires deeper work. I offer many modalities such as talking therapy, EFT tapping, and hypnotherapy. I have found that no one modality can help every person and so I tailor sessions to a client’s particular needs and more importantly, what works for them. I help to reduce the frequency and intensity of anxiety and identify and challenge negative thought patterns, replacing them with more balanced and realistic perspectives. Over time, this can change the way your brain responds to triggers. EFT Tapping combines cognitive restructuring with physical tapping on acupressure points, addressing both emotional and physical aspects of anxiety. Hypnotherapy works on a subconscious level, helping to reframe deeply ingrained fears and anxieties.
Self-Compassion is Key
One of the most important aspects of overcoming anxiety and panic attacks is self-compassion. It’s easy to become frustrated or ashamed when anxiety takes over, but remember, anxiety is a human experience. Being kind to yourself, allowing for mistakes, and taking small steps toward healing is far more effective than pushing yourself to achieve unrealistic expectations of calm.
Ultimately, overcoming anxiety and panic attacks requires a blend of immediate techniques and long-term strategies. By using grounding techniques, breathwork, and incorporating therapies like talking therapy EFT and hypnotherapy, you can reclaim a sense of control over your mind and body. With time, patience, and practice, anxiety no longer has to define your life.
A helpful way of looking at anxiety is not thinking about you ‘being anxious’ or ‘having anxiety’, instead reframe this to “there is one part of me that feels anxious and I am going to help that part feel safe with love, care and compassion.”
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