How Can I Manage Panic??
It has been a challenging start to 2020 with a number of stressful events occurring nationally and internationally. Here in Australia, the bushfires over the summer break have caused widespread destruction and panic. Currently, the world is facing a health and financial crisis that hasn’t been seen in almost two decades. With a 24 hour news cycle, it’s hard to not get swept up in the drama and panic these situations create. Especially when you might actually need toilet paper!
Even the most serene of us can start to panic when our health or our well-being is threatened. It’s moments like these when it can be important to focus on your own self-care and support your psychological well-being against panic. So, how can you do this?
Set boundaries around the information you’re consuming - Media and news updates are now available to us 24/7. We can also get very helpful updates sent through to our phones or smart watches of ‘breaking headlines.’ Whilst the constant consumption of news and information is tempting and, often, incredibly addictive, it can have negative impacts on our emotional well-being. Sometimes it’s helpful to set yourself small boundaries around the information you’re consuming and when. Perhaps turn off the alerts on your phone, or have ‘news breaks’ at certain times in the evening so that you have an opportunity to switch off. A real positive of readily accessible news is that it will be there whenever you’re ready to engage with it.
Take mindful moments - Similar to setting boundaries around the information you wish to consume, and when, it can be helpful to pause and take a breath throughout your day. We can all get swept up in the business of the day and easily begin to feel overwhelmed. Try to pause a few times a day to take a deep breath, dig your feet into the floor, or really notice and enjoy the taste of your coffee or tea. This will give your brain a chance to regroup and reset, ready to face the next challenge of your day.
Challenge unhelpful or unrealistic thinking - With mass amounts of information being thrown at us at any one time it can be hard to discern what is ‘real’ and what is ‘fake.’ People can also be alarmist and dramatic and will turn to their keyboards to vent these feelings and frustrations. It can be hard to keep your wits about you and filter out the unhelpful. When you feel yourself beginning to feel uncomfortable or panicked it might be helpful to sit back and as yourself ‘Is this helpful for me to hear?’ or ‘How much of this information is true and real?’ Sometimes gently challenging these unhelpful thoughts can help us to feel calmer and more in control.
At Piece by Piece Therapies, in Camberwell, we are a group of trained psychologists that are highly skilled in providing evidence-based support for panic and anxiety. If, at any stage, you feel that your own sense of panic or worry is becoming too much to handle please feel free to reach out and ask for support, we are more than happy to help!
Keep Well!