When a crisis hits, it can be difficult to manage the panic and anxiety that often follows. It’s important to know how to manage these feelings in order to stay safe and healthy during a crisis. Here are some tips on managing panic in times of crisis, as well as what to do and what not to do.
What to Do
1. Take deep breaths. Taking deep breaths is a simple but effective way to help reduce panic and anxiety. It can help to slow down your breathing and focus on the breath going in and out of your body.
2. Talk to someone. If you’re feeling overwhelmed, it can help to talk to someone who can provide emotional support. This could be a friend, family member, or mental health professional.
3. Practice mindfulness. Mindfulness is a practice that involves being aware of the present moment and focusing on the breath and body. It can help to reduce stress and anxiety.
4. Exercise. Exercise is a great way to help reduce panic and anxiety. It can help to release endorphins, which are hormones that can help to improve your mood.
5. Get enough sleep. Sleep is essential for mental and physical health. Make sure to get enough sleep each night, as it can help to reduce stress and anxiety.
What Not to Do
1. Don’t rely on alcohol or drugs. While it may seem like a good idea to try and numb the anxiety with alcohol or drugs, it can actually make the anxiety worse in the long run.
2. Don’t isolate yourself. Isolating yourself can make the anxiety worse and can lead to depression. It’s important to stay connected with friends and family during a crisis.
3. Don’t catastrophize. Catastrophizing is when you think the worst possible outcome will happen. This can increase your anxiety and make it worse.
4. Don’t avoid the situation. While it may be tempting to avoid the situation, it’s important to face it head-on in order to manage your anxiety.
5. Don’t be too hard on yourself. It’s normal to feel anxious during a crisis. Don’t be too hard on yourself if you’re feeling overwhelmed.
Managing panic in times of crisis can be difficult, but it is possible. It’s important to know what to do and what not to do in order to stay safe and healthy. Take deep breaths, talk to someone, practice mindfulness, exercise, and get enough sleep. Avoid alcohol and drugs, isolation, catastrophizing, avoiding the situation, and being too hard on yourself. With the right strategies, you can manage your panic and anxiety during a crisis.