Your symptoms are flaring. You are in full panic mode, and you want out. Your chest is tight, your muscles tense, your breathing shallow. You would do anything to escape this feeling, and you're even realize the feeling is just as awful as the actual physical pain. You want relief.
Here's how you can push the un-panic button.
Find a place where you can be alone for ten minutes. If you can lie on your back, go for it. You might even cover yourself with a blanket, as that tends to be a soothing feeling for most people. It's time to soothe both your body and mind, so you need to feel safe, as comfortable as possible, and quiet.
Close your eyes, and follow your breath for ten breaths. Watch the breath go in, watch it go out, and notice the feeling you have inside your chest.
Now move the breath a little deeper - no forcing, just gently expand your ribcage further this time. Think about your ribs expanding to either side. After a few of these breaths, allow your breath to fill from a lower point in your pelvis. Imagine it filling your entire pelvic region before it comes up into the chest and ribs. If you feel like yawning or taking a quick, full breath, follow this instinct. Then move back into the deeper breathing.
As you feel more comfortable with this healing breath, allow your mind to move to a prayer or mantra. Make sure that whatever you say to yourself is kind, loving, compassionate, and gentle. You might try, "I am safe right here. I don't need to do anything but breathe." Or, "The breath is relaxing me and bringing healing energy into my body." Anything that feels comforting to you is perfect.
After ten minutes, the breath will have done its magic. You will feel more relaxed, released from the panic, and ready to step back from the thoughts you were thinking as the panic escalated. You might even take a minute to write down what you were thinking and look at the powerful negative statements that create your panic. You now have a tool to use against these statements, so you no longer need to fear them. You are taking back the power of your own emotions.
Abigail Steidley is a Mind-Body Coach and mind-body-spirit healing expert. She works with clients throughout the US and Europe, teaching mind-body tools to create health and spiritual connection. She is the founder and owner of The Healthy Life, LLC and author of the audio course The Healthy Mind Toolbox: Essential Tools for Creating Your Healthy Life. Her current coaching practice also includes training mind-body coaches in the specific mind-body tools that help clients lose weight, de-stress, relieve pain, and create a deep, lasting connection between mind, body, and spirit. She works with and teaches a variety of healers, applying mind-body-spirit connection techniques, to help them stay healthy, sane, and productive in their own lives and enabling them to effectively serve others and prosper. She can be reached at http://www.thehealthylifecoach.com