5 Tips to Get Out of Panic Mode

So picture this: I’m sitting at my desk this morning, minding my own business and jamming through some work, when all of a sudden an ‘urgent’ push notification from the NY Times comes screaming across my phone screen.

It’s too inappropriate to repeat what I said – out loud and at full volume – when I read it.

But what I can repeat is how it made me feel: AWFUL.

I don’t know about you but the last few days have felt like an acceleration of all the Bad.

Like, I didn’t even realize it could get worse. Oh boy, but it can.

In hindsight, I think I woke up today already in a quiet state of panic:

Tight shoulders. 

Shallow breathing.

Restless night of sleep.

Feeling harried and rushed.

That news push notification didn’t create my panic. But it sure pushed me over the edge.

This kind of panic is something I hear about from my coaching clients, too.

Feeling trapped and confused.

In a game of whack-a-mole.

Tons of anxiety and stress.

Like you’re going to explode.

Whether it’s unhappiness at work or the state of our democracy, there’s a lot that feels out of our control these days.

And anytime we’re faced with a situation that feels out of our control, it’s safe to assume that our friend Panic isn’t far behind. 

What does Panic feel like in your body?

How does Panic talk to you in your mind?

What happens when you operate from a place of Panic?

I can tell you: in my experience nothing good happens when I operate from panic.

I’m not at my most creative or generative.

I’m not at my most generous or loving or kind – to others but especially to myself.

Basically, again, it feels AWFUL.

So, today I did 5 things to manage the panic that overtook me:

Move

First things first, I got up and walked away from my desk. With so many of us working at home, it can feel like we need to be “on” all the time. Just getting up and moving away from my devices for a few minutes helped me calm my breathing.

How might you move your body – change position, change location, even go outside – to get out of panic mode and begin to calm down?

NOURISH

When I feel panic, my first response is usually to go make a snack (just being honest). But really, I know food never helps me feel better. You know what does? Water. Not a fan of water? Try adding watermelon, strawberries or even cucumbers to your water to make it more appealing.

What item, ritual or action is going to help you feel most nourished – a big glass of water, a pause while the tea kettle boils, a quick stretch break on your yoga mat?

Shift Space

Truthfully, I only stepped away from my desk for about 3 minutes. But by the time I went back to my desk, I knew I needed to change things up. Specifically, I rearranged my desk lamp so it was a bit further from me – which made the light feel softer and less abrasive. Instead of the Lizzo anthems I’d been blasting, I switched to quieter instrumental music. I collected all those post-its strewn around my desk and put them into recycling. I even closed some of the browser tabs I’ve been keeping open ‘just in case.’ The result was a space that felt less amped up and more comforting.

How do your physical or digital spaces contribute to your sense of panic? How might you reimagine them to shift how you feel?

Disconnect 

This one’s a no brainer, but also an important one: I disabled push notifications on my phone. I know, we all like a good ‘doom scroll.’ But I’ve learned I also have to be mindful of the interruptions and intrusions I allow into my space. If there’s important news, I figure I’ll hear about it. If there’s good news, I know I’ll hear about it. But all the rest? No thanks.

What can you say no to – a push notification, a last-minute meeting, even a relationship – that will help you set boundaries and protect your emotional health?

Reconnect

As a final step, I reached out to some girlfriends from college and told them how I was feeling. One benefit of the pandemic is that we’ve reconnected and now send video messages to each other – talking about everything from our favorite foods at Trader Joe’s to where we were on 9/11. 

Who can you turn to for support and listening when you need to vent?

Now it’s your turn: how do you manage your feelings of panic when you’re faced with something that’s out of your control? What tips would you add to the list?

I’m eager to hear what works for you.

Onward,