SUSAN GUTTRIDGE, BC MC, CCC
  • Home
  • Susan Guttridge
  • Services
  • Courses
  • The Book
  • Contact
  • Calm Unfolding
  • First Responder Network

Calm Unfolding

A Blog by Susan Guttridge, EMDR Certified Therapist

Emergency Plan for Panic

7/7/2019

0 Comments

 
The sensations of panic can either rise-up suddenly and out of the blue, or amp up slowly until they are in full swing and derail your day. When the full force of panic hits, it can feel so incredibly frightening, that every subsequent panic attack can often be triggered by thoughts of that very first one. This article will briefly outline the nature of panic, then move into emergency strategies to settle panic when it rises up.

This article is not an alternative to counselling. If you experience panic, please seek out a mental health professional to walk alongside you as heal and build the skills you need to live panic-free. And, while these ideas are shared as strategies anyone can use to settle panic, there are times when what we need most is a person to wait out the storm with us. If you are struggling to settle the strong sensations of panic, please reach out to a support person.

The sensations we so often associate with actually panic serve an important purpose. Panic is the intense side of a response that is actually very adaptive. Low levels of anxiety mobilize us to take action, to get safe from harm, and to be adequately prepared.
Perhaps you are familiar with the sudden flash of activation that sparks up in your body when a car suddenly swerves into your lane. That sudden activation that sparks up is exactly what enables you to pull your car to safety. It may take some time, but once we are safe that activation starts to settle. When it doesn’t settle, or when no event tends to trigger it, that is when we need to seek help. Click here to learn more about anxiety and panic.
​

Panic is about a Faulty Switch. When the sensation of panic hits us out of nowhere, or when we awaken in a panic, we are bombarded with highly activated body sensations and emotions, and our mind is often flooded with confusion.

The sensations of panic can include:
  • racing heart,
  • sweating,
  • shaking or trembling,
  • shortness of breath,
  • chest pain,
  • chills or hot flashes,
  • upset stomach and/or nausea,
  • dizziness or lightheadedness,
  • numbness or tingling sensations.

​The sensations can feel incredibly confusing, and thoughts tend to spiral around “Why is this happening to me? There is no danger, I must be going crazy. Maybe I’m dying”.
When the full force of panic hits we need to switch gears, so to speak. Check out the strategies outlined below, and give each one a practice now. Then, should you find your self in panic, please turn to one of these strategies to shift gears back into emotional safety.
Picture

Experiencing panic doesn’t have to be a life sentence. Please use the ideas here to interrupt the escalation of panic, in order to return to the present moment. Check out the resources in your community, or access a mental health professional for help stepping out of the pattern of worry, anxiety, and panic.
​

Let’s all keep sharing what works. Please use the comments below to share what works for you to navigate out of panic.
​

Resources:
  • Why Zebras don’t get Ulcers (1998), by Robert M. Sapolsky
  • https://happiful.com
  • https://anxietycanada.com
  • Click here to learn more about panic and anxiety
  • Click here for strategies to help your child through anxiety and panic
0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Author

    Susan Guttridge is a trauma-informed Master level Counsellor with the clinical designation of Canadian Certified Counsellor (CCPA). She has 20+ years experience providing individual and group therapy. 

    This blog is dedicated to all the incredibly courageous people who work towards self-awareness, growth, and healing in their daily lives.


    “As human beings, we are not problems waiting to be solved, but potential waiting to unfold”

    Archives

    February 2025
    December 2024
    January 2024
    November 2023
    October 2023
    March 2023
    January 2023
    April 2022
    January 2022
    July 2021
    March 2021
    November 2020
    October 2020
    July 2020
    June 2020
    March 2020
    February 2020
    January 2020
    November 2019
    October 2019
    July 2019
    June 2019
    April 2019
    February 2019
    January 2019
    December 2018
    September 2018
    August 2018
    June 2018
    April 2017
    September 2016
    February 2016
    January 2016
    May 2014
    April 2014
    February 2014
    September 2013
    March 2013
    January 2013
    September 2012
    July 2012
    April 2011
    January 2011
    November 2010
    October 2010

    Categories

    All
    Emotion Regulation
    Mindfulness
    Mindful Parenting
    Process Of Therapy

    RSS Feed

Proudly powered by Weebly
  • Home
  • Susan Guttridge
  • Services
  • Courses
  • The Book
  • Contact
  • Calm Unfolding
  • First Responder Network