Quelling the rising panic

 

blurred text with the word 'stress' in focus

I have been thinking a lot lately about what to do when everything appears overwhelming and panic seems uncontrollable. I recently presented at my first conference and speaking in front of people terrifies me. Even though I knew my mind was blowing it out of proportion I still let it get out of control. So I have created a list of things I can do the next time this happens.

1. Meditation and deep breathing

I used to meditate on a regular basis and then fell out of the habit. Buddhism tells you when you meditate to notice your thoughts, label them as thinking and then to let them go. This practice can be really helpful when you are stressed. Stressful feelings are caused by stressful thoughts. If you can let thoughts go instead of getting wrapped up and following them you have a better chance of finding equanimity.

2. Take some time for self care

Self care means different things for different people. For me, getting enough sleep, eating well, drinking plenty of water and going for walks can help me deal with stress. Sometimes, it is hard to take the time to do these things but they can be vital. Self care also means knowing what to avoid. Excess alcohol, cigarettes, and caffeine can aggravate stressful situations.

3. Avoid procrastination (well, as much as you can)

I am the queen of procrastination. I have mastered the art of procrasti-cleaning, procrasti-cooking and even gone as far as procrasti-ironing. Sometimes procrastination can be helpful. Everyone needs down time to give your mind a break and let ideas percolate. The key is know when you are taking a needed break and when you are avoiding necessary work.

4. Lower your expectations

I know this sounds odd but a lot of times stress is caused by the over riding need to be perfect. But you, me, everyone, we can’t be perfect. That’s okay. It doesn’t mean that we can’t do our best, but expecting to control everything just isn’t realistic. This is much easier than it sounds, and one that I have the most difficutly with, but trying to let go of control will lessen your stress.

5. Talk about it or write it out

Clearing out your mind of stressful thoughts can help. Write them out, talk them out, just get them out. Bottling everything up, only allows stress to build and bubble until it over flows.