Panic "time out"
Give your panic a time out.
Regardless of why you feel stressed there are a few things you can do right now, this minute to help yourself.
First of all, realize stress is needed for life. If you didn't have a natural amount of stress, you would not be motivated, you would not learn, you would not have any creativity and you wouldn't have survival skills like "I'm hungry, I need to get food". So, realize that stress isn't as bad as it is cracked up to be.
Stress is only bad when you overload and it gets in the way of a healthy state of living.
Your nervous system needs to remain in balance and the feeling of panic or chronic anxiety is a symptom that it is not. Other symptoms can include (but may have a medical root, so always check with your doctor to make sure) insomnia, acne, irregular period, nail biting or other similar habits, and thyroid and other hormonal issues. With misfortune most of us are so used to stress being thrown at us or think that stress is a normal part of life that we don't prevent it as we should. So, we end up with moments of stress, meltdowns, crying jags, anger, anxiety, irritability and more.
Relaxing per stress reduction is not always sleeping or taking a nap, though we think of this as curing panic or anxiety. It is not just lounging around. One can be asleep and grind teeth, have disruptive sleep or nightmares. That isn't a relaxed person. One can flop on the couch and work themselves into panic quite easily.
So realize that what you may think is relaxing may not be!A relaxation response can only be achieved when you are awake and alert.
Know the three levels of stress response:
1. Over stressed. This is the one you probably think about with anxiety, panic and agitation.
2. Stress from under-stimulation. This is where you react to stress by denial, usually after too much over-stimulation; it becomes chronic, and find yourself vaguely depressed or withdrawn. You may cover up your lackluster mood with binges of going out, pretending to be "fine" and other behaviors that actually are just continued methods of denial. Even if you admit your sadness and cry, which you probably do, you won't change your stress level until you change your methods of coping.
3. Roller-Coaster. This is one that a lot of people may call "Bi-polar-esque" or "roller-coaster". You do both zoning out and high reaction. Imagine driving a car and you push the gas and push the brake constantly. You really swing back and forth because you haven't developed that balance, so you swing from denial to over-reaction.
For some immediate help....
Panic or anxiety attack? Focus on breathing. Your breathing patterns can actually put you INTO panic and anxiety, so go ahead and do the opposite of how you feel. Deep, slow cleansing breaths and with each breath the mindset on knowing you are in control of that breath because you are literally changing your immediate chemical make-up by instilling the cleansing breath.
Feeling aches from stress (headaches, muscle aches)? Focus on a visualization of relaxing areas that are not in ache, but then go to areas that are. For instance, if you have tight shoulders and headache, focus on relaxing your abdomen then relaxing your shoulders, neck, face, scalp. Muscles have synergy so go ahead and relax areas that don't bother you.. you may be surprised that the stress is in more places than you think, and full body focus helps "spot pain" more than you can imagine!
Irritation at someone or something. You can't change anyone but you and you can only change your reactions to others actions. Enjoy knowing that you hold that power and instead of fixing or dealing with "them" focus on YOU. Just this change of shift is powerful. Also, focus on not how you react to them but how you are empowered in general. Think of a positive relationship or situation past or present or if you must, future.
Just daydream your way into empowerment. It works and it's real.
Here are some photos to look at... stop and "smell the roses" ....
view or simply close your eyes and focus on your breathing...........Pray. Find your peace.
Pick out a song to listen to, you deserve to take this moment for yourself.
Regardless of why you feel stressed there are a few things you can do right now, this minute to help yourself.
First of all, realize stress is needed for life. If you didn't have a natural amount of stress, you would not be motivated, you would not learn, you would not have any creativity and you wouldn't have survival skills like "I'm hungry, I need to get food". So, realize that stress isn't as bad as it is cracked up to be.
Stress is only bad when you overload and it gets in the way of a healthy state of living.
Your nervous system needs to remain in balance and the feeling of panic or chronic anxiety is a symptom that it is not. Other symptoms can include (but may have a medical root, so always check with your doctor to make sure) insomnia, acne, irregular period, nail biting or other similar habits, and thyroid and other hormonal issues. With misfortune most of us are so used to stress being thrown at us or think that stress is a normal part of life that we don't prevent it as we should. So, we end up with moments of stress, meltdowns, crying jags, anger, anxiety, irritability and more.
Relaxing per stress reduction is not always sleeping or taking a nap, though we think of this as curing panic or anxiety. It is not just lounging around. One can be asleep and grind teeth, have disruptive sleep or nightmares. That isn't a relaxed person. One can flop on the couch and work themselves into panic quite easily.
So realize that what you may think is relaxing may not be!A relaxation response can only be achieved when you are awake and alert.
Know the three levels of stress response:
1. Over stressed. This is the one you probably think about with anxiety, panic and agitation.
2. Stress from under-stimulation. This is where you react to stress by denial, usually after too much over-stimulation; it becomes chronic, and find yourself vaguely depressed or withdrawn. You may cover up your lackluster mood with binges of going out, pretending to be "fine" and other behaviors that actually are just continued methods of denial. Even if you admit your sadness and cry, which you probably do, you won't change your stress level until you change your methods of coping.
3. Roller-Coaster. This is one that a lot of people may call "Bi-polar-esque" or "roller-coaster". You do both zoning out and high reaction. Imagine driving a car and you push the gas and push the brake constantly. You really swing back and forth because you haven't developed that balance, so you swing from denial to over-reaction.
For some immediate help....
Panic or anxiety attack? Focus on breathing. Your breathing patterns can actually put you INTO panic and anxiety, so go ahead and do the opposite of how you feel. Deep, slow cleansing breaths and with each breath the mindset on knowing you are in control of that breath because you are literally changing your immediate chemical make-up by instilling the cleansing breath.
Feeling aches from stress (headaches, muscle aches)? Focus on a visualization of relaxing areas that are not in ache, but then go to areas that are. For instance, if you have tight shoulders and headache, focus on relaxing your abdomen then relaxing your shoulders, neck, face, scalp. Muscles have synergy so go ahead and relax areas that don't bother you.. you may be surprised that the stress is in more places than you think, and full body focus helps "spot pain" more than you can imagine!
Irritation at someone or something. You can't change anyone but you and you can only change your reactions to others actions. Enjoy knowing that you hold that power and instead of fixing or dealing with "them" focus on YOU. Just this change of shift is powerful. Also, focus on not how you react to them but how you are empowered in general. Think of a positive relationship or situation past or present or if you must, future.
Just daydream your way into empowerment. It works and it's real.
Here are some photos to look at... stop and "smell the roses" ....
view or simply close your eyes and focus on your breathing...........Pray. Find your peace.
Pick out a song to listen to, you deserve to take this moment for yourself.
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