When your anxiety affects your life on a day to day basis, you know you have to take control.
As I say it now, it is easy, but when I am triggered, it’s a different story. But with practice, I’ve gotten really good at calming myself before a panic attack. First off, a few things that give me crippling anxiety are crowds of people, messing up, and getting yelled at. Sometimes I have panic attacks without even knowing where it comes from. It’s really hard having to deal with it and you reading this right now know that it’s hard. Some of your triggers are things you have to deal with on a daily basis and a life being in fear and not having control of your reactions is not a life anyone should live. There are so many things that I want to do, but I couldn’t because of how nervous I would get. After I realized how much happier I would be if I could just control it -- I told myself enough is enough and I started working on it.
That’s the first part, realizing that you have had enough of getting panic attacks and psyching yourself out. You need to realize that there is so much life that is going on and you shouldn’t be afraid of the everyday things. I am not saying your anxiety will be completely eliminated, I am saying you can avoid letting it take over your life. You are a busy person and you don’t have time to let something control you like that.
One of the most important parts of being in charge of your anxiety is knowing yourself. You have to be able to recognize your own personal signs before you can begin to calm yourself down.
When I am anxious, but not necessarily on the verge of a panic attack, I talk to myself. Really, it works so well. I’m not saying scream out to everyone around you that you are OK. Talking quietly to yourself is fine. When I get anxious over everyday things or having too many assignments at school and not enough time, I tell myself that nothing can hurt me. I usually repeat to myself, “You are OK, nothing is going to hurt you, you are going to be just fine, you are doing the best you can and that is all I ask of you.” Reassuring yourself that you are not in danger and comforting yourself with words of encouragement can really bring you back to earth and help you move on. Because it is true, I know you are doing the best you can and I know you will be OK in the end. You just have to believe in yourself. (It’s cliche, but it’s true.)
If that doesn’t work and I am already feeling like I am going to have a panic attack, I try my best to get into a quiet place where I’m alone. First, I sit down and breathe. So many people say it because it is so true. Your body is reacting and you may be hyperventilating. Taking deep and slow breaths is going to calm you down so much. Doing this could clear your mind and let all the static and clustered thoughts settle into one thing. After I have controlled my breathing, I try to figure out what could have been the cause for the attack and how I could have handled it better. Thinking through all the steps that got you to this point can prepare you for the next time you might encounter it again. Finally, after I’ve gathered all of my thoughts together, controlled my breathing, and probably cry, I repeat the statement above over and over again. At this point you may be alone and telling yourself that it is OK, is really going to help you get back on your feet.
Anxiety is a tricky thing. It can sneak up on you without you even realizing it. It’s not easy trying to change behaviors, but it is possible. You just have to want it enough. Not just an “oh, that would be nice” kind of want. But rather, an “I cannot live like this and I want my life back” kind of want, like a strong desire. If you’re struggling with anxiety, I want to let you know, from the bottom of my heart, that you can do this and you will do this. I may not know you personally and right now I am just talking to a screen, but I know that you are strong enough. I know that you will make it through your days and I know that you will succeed. You are doing the best you can and personally, I am so proud of you.
