When Panic Hits

A guest article by Bonnie Hutchinson, Soul Power Wisdom Inc.

In the past week, I’ve had conversations with more than one person who was feeling totally panicked – at least in that moment.

Normally these friends and colleagues are good at rolling with whatever is going on, but they just plain ran out of optimism or even coping strategies. Their inner well was dry. They hit a wall of terror. “Despair” is not too strong a word for what some were experiencing.

I know that place too – the place of blackness – though not lately.

Here are a few emergency measures you might find useful when panic hits or when you feel yourself sliding into terror, fear, immobilization, being down on yourself, feeling like a failure, feeling hopeless and desperate, or any other symptoms of a downward spiral.

As with physical emergency measures, these are not intended to be long-term solutions. These are just “first aid” tactics to survive the moment until you can get more help. Know that you will regain your equilibrium and get back to being the brilliant and confident person you really are.

Seven Things You Can Do By Yourself

1. Just Notice.

First, just notice what is happening to you. Don’t try to fight it off. Resistance will make it stronger. Instead, just notice, “Oh, I am feeling panic. Oh, I am starting to think negative thoughts. Oh, I seem to be feeling desperate. . .” The more you can go into observation mode, the more that will help to neutralize your experience a bit, and also make it seem separate from you. “Oh, I notice panic sensations are flooding me right now, but I am not panic. I will just let the panic flow through and go somewhere else where it is more useful.”

(I can do this easily when I am in a good state, but when I most need it – when I am in a panic state – I remember to do it maybe half the time! And I’ve been practicing for a few years. If you can do this even for a few seconds, not only will it help, but you can also congratulate yourself for being amazing!)

2. Breathe.

Take some deep breaths. Breathe in really deeply and hold for a few seconds. Breathe out slowly and completely and hold for a few seconds. If nothing else, that creates a tiny distraction from the panic, and it also gets more oxygen into your brain. If you can, imagine you are breathing in light that is permeating your body and your emotions. Imagine you are breathing out panic and negativity and sending it someplace where it can do good.

3. Stretch and Move.

Stand up. Stre-e-e-tch. Reach as high as you can. Spread your arms as wide as they will go. Stretch out your legs. Lift your shoulders and then let them drop and roll. Bend forward so you can stretch your upper and lower back. Bend backwards to open up your abdomen and chest muscles. Bend from side to side to loosen your side muscles.

Then shake your hands and arms; jump around; dance; do anything to shake off that awful immobilizing energy. Ask it to go somewhere that it will do good – but not in your life or your environment.

4. “At this moment. . .”

When you’re able to lift out of the dark feelings and thoughts, even for a few moments, think, “At this very moment, this very nanosecond, I am okay. At this very second, I have enough oxygen. I can breathe. I have access to enough food. I have access to shelter. I am warm enough. I am alive and surviving at this very second. Right now, at least for this moment, I am okay.”

Continue to get back into the present moment by noticing your body and noticing your environment. “I am right here right now, and right in this moment I am okay.”

5. Treat Yourself With Kindness.

Be kind to yourself. Be gentle. The panic and the negative thoughts have a huge impact on your body, emotions, mind and spirit. If you had a physical injury, you would take care of that. Panic and negative thoughts are also injurious, and a huge energy drain. Give yourself permission to go easy for a while.

When you start arguing with yourself about how much needs to be done and how you should just keep pushing and you don’t have time to take a break, remind yourself that if you rest for a while and take care of yourself, your energy will be clearer and you will get more done better and faster.

(I am pretty good at this when I am in a healthy state. When I most need it – when I’m into overwhelm – I find it harder to convince myself of this truth! That may be your experience too. So when you allow yourself to take care of yourself – and you will – congratulate yourself for being amazing!)

6. Change Your Perspective – Literally.

Physically change your location. Move to a different room. Sit in a different chair. Look a different direction than you usually do. If it’s at all practical, go outside. Move around. Find something to look at and listen to that is different.

As you do that, consciously think, “I am changing my perspective. I know there is a different way to see and hear and perceive this situation. I am changing my perspective so I can experience a more expansive view.”

7. Visualize the Spark of Hope Growing.

When you are a bit out of the absolute-awful stage, imagine that the energy you are feeling is really black, and from somewhere in the universe – you don’t even need to know where – there is a tiny speck of hope. In your imagination, watch that tiny speck of hope land somewhere in the black energy. And then imagine that the tiny speck of hope is growing bigger and bigger.

If you keep imagining this for a few minutes, you might even see that the speck of hope eventually is bigger than the blackness and is able to transform all of the blackness into sparkles of light.

Call someone!

None of us can handle everything alone – and none of us needs to. A great act of strength is to reach out for help. Friends, colleagues, family members, pets, professionals, even passing strangers are available to help us. Remember that truly strong and courageous people are not afraid to ask for help.

A few years ago, about five of my friends had a deal. Any one of us could call any other of us – 24/7, day or night, no questions asked, and just say, “Please tell me I’m a competent human being.” We didn’t actually call each other very often – just knowing we could was a huge support.

Beyond human support, there is a cosmos of energy beings and infinite Source energy that is available to all of us if we just ask.

Your Coaching Challenge

If you find that you are more susceptible than usual to panic or overwhelm mode, use some or all of these techniques to shift your energy until you can get more help.

If you are in a state of equilibrium, make note of these techniques, and set up support systems that will be available to you for the next time you find yourself slipping beyond the edges of what you can usually handle.

Going Global

Many people around the world are feeling more fearful and constricted than usual right now. Imagine that sparks of hope are landing all over the earth, and then expanding to turn dark energy into sparkles of light.

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Bonnie Hutchinson of Soul Power Wisdom Inc. is a proud ADHD client who has been helped immensely by Jacqueline Sinfield’s book Untapped Brilliance and Jacqueline’s one-on-one coaching for adults living with ADHD. Bonnie helps entrepreneurs and others to tap into the power of your soul’s wisdom so you magnetize your perfect life, attract joyful wealth, dissolve barriers and contribute the unique gifts only YOU can give to the planet. Visit www.SoulPowerWisdom.com for a free special report, 7 Crucial Steps to Align Your Business and Your Soul.