In 2018, the American Psychiatric Association reported that 40% of Americans said they felt more anxious than they did a year ago. Since then, we’ve stacked a pandemic, a rapidly changing economy, and a whole lot of time stuck at home with our relatives on top of our already increasingly stressful lives.
It’s a mess out there.
And anxiety is the new BFF that officially none of us wanted.
If you find yourself struggling from anxiety, or even panic attacks, for the first time or more than you used to, here’s what you need to know: you’re not alone AND there are things that can help. We hope you can find good mental health care (therapy for the WIN), a solid support team who know and love you and understand your experience, and supplements (we have a favorite brand) that support a well-balanced system.
But what if panic takes over tomorrow morning?
Here are 4 simple steps to help you get back into your body
and on with your life.
Acknowledge and accept that you’re having a panic attack. Remind yourself that what you feel is temporary. Using your senses, ground yourself to the present moment. Feel the floor beneath you, smell the air around you, listen for familiar sounds, let your eyes rest on a familiar object or friend.
Focus your attention on your inhale and exhale. Take deep, slow breaths that fill your belly. Count as you to four as you breathe in, and again as you breathe out. Keep focusing on your breath until your body starts to feel calm.
As your body begins to calm, stay still and allow yourself generous time to feel your system normalizing. Wiggle your fingers and toes gently. Trace your fingers along your arm. Give yourself a moment to return to neutral.
Go easy on yourself the day or evening directly following a panic event. Treat yourself to a meditation, a restful walk, a long bath, or your favorite Netflix binge.
If there’s one thing we know for sure, it’s that we’re all struggling to adjust to a world that’s constantly changing, newly unpredictable, and undeniably a LOT. We’re here to make sure you have the tools, support, and Joi you need to navigate it well.