A MESSAGE FOR DIFFICULT MOMENTS
When Panic Feels Overwhelming
If you are reading this while panic is rising, I want you to know that you are not alone.
Panic can feel frightening and completely overwhelming. Your heart may race, your breathing may change, your chest may feel tight, and your thoughts may tell you that something terrible is about to happen. Although these feelings are powerful, they are your body's alarm system reacting intensely. The feeling will pass, even when it does not feel that way in the moment.
You do not have to fight the panic or force yourself to calm down immediately. Pause and gently notice where you are. Feel your feet against the floor, hold something steady, and look around for something familiar. If focusing on your breathing feels helpful, breathe out slowly and gently. If it makes you more anxious, simply focus on a sound, a texture or somebody's reassuring voice instead.
Please do not judge yourself for having this response. Panic is not a personal failure and it does not mean that you are weak. Your body is trying to protect you, even though its alarm has become louder than the situation requires. Speak to yourself with reassurance: “I am here. I am safe in this moment. This feeling is temporary. I can move through it one moment at a time.”
Recovery does not always happen in a straight line. There may be times when panic returns, but every time you support yourself through it, you are building trust in your ability to cope. Be gentle with yourself afterwards too. Panic can leave you feeling tired and emotional, so allow yourself time to rest and recover.
Pop this on your fridge as a reminder that panic will pass. You do not have to manage everything at once - just stay with yourself through this moment, then the next.
You are not failing. You are having a human response, and you deserve kindness, reassurance and support.
With warmth,
Maggie Learoyd MNCPS
