How to Manage Stress and Panic Attacks: Calming Techniques for a Balanced Mind

It’s safe to assume that most of us are experiencing higher levels of stress than we have in the past. We are living through challenging and unpredictable times, where we are expected to adapt to new routines while maintaining the same level of productivity. For many, this has created exhaustion and burnout.

When stress builds, it can lead to overwhelming anxiety or even panic attacks. Finding ways to slow down, reconnect with yourself, and manage your thoughts is essential to maintaining emotional balance.

Managing Stress and Panic Attacks

Stress and panic attacks share a common thread: they both push the body and mind into overdrive. While stress might develop gradually, panic attacks are sudden and can feel uncontrollable. Understanding both experiences can help you respond more effectively when they arise.

Recognizing Panic Attack Symptoms

Panic attacks often cause a powerful physical reaction. According to the American Psychological Association (APA), symptoms may include:

• Fear that feels paralyzing
• Racing heartbeat
• Difficulty breathing
• Dizziness or nausea
• Trembling or sweating
• Chest pain or tightness
• Tingling in fingers or toes
• Chills or feverish warmth
• Fear of losing control or dying

These sensations can convince you that something serious is happening. However, panic attacks are temporary and not life-threatening.

What to Tell Yourself During a Panic Attack

Certain thoughts repeat during panic attacks, such as I’m going to die or I’m losing control. These are false, yet they intensify fear. Replace them with calming, truthful statements:

1. “I’m having a panic attack.” Naming the experience helps you recognize what’s happening and lessens the fear that it’s something worse.
2. “I’m safe.” Panic attacks cannot cause physical harm, even though the symptoms feel alarming.
3. “This will pass.” Panic attacks typically peak within ten minutes and fade soon after. Remind yourself they are temporary.
4. “I’m sane.” The suddenness of panic attacks can feel irrational, but the experience doesn’t mean you’re losing control of reality.
5. “I can do something about this.” Therapy can teach coping strategies and help you reduce the frequency of panic attacks.

Simple Ways to Destress and Reconnect

When everything feels stressful, finding small, mindful ways to slow down can help you reset both mentally and physically.

• Go on a slow walk.  Focus on your surroundings, breathing, and movement. Notice the sights, sounds, and smells around you.
• Color or draw. Creativity can be meditative. Adult coloring books or simple doodles allow your mind to relax.
• Garden or care for plants. Connecting with nature, even through indoor gardening, can ground you and help calm your mind.
• Move gently. Light activity (stretching, dancing, or short bursts of exercise) can lower anxiety without spiking stress hormones.
• Try a scalp massage. Research shows it can slow heart rate and reduce cortisol, which helps you feel calmer.

A Reason for Being

Many people enter therapy because of stress related to their jobs and careers, oftentimes due to being unfulfilled and frustrated in their current line of work. Career dissatisfaction is a widespread phenomenon that can have adverse consequences, affecting other areas of life, including relationships.

This is a concept called spillover: when problems in one part of life carry over into other areas. For example, when troubles at work cause someone to neglect important relationships and positive connections. Spending too much time in a place you don’t want to be, doing things you don’t enjoy, can harm your physical, mental, emotional, and spiritual health.

A good starting point for achieving career satisfaction may be to examine your values and use them to create personalized goals. One concept in career exploration that is helpful is called “Ikigai.” In Japanese, this translates into “a reason for being” or discovering your motivations for getting out of bed in the morning. There are four elements to Ikigai:

1.   What you love to do;
2.   What the world needs;
3.   What you are good at, and
4.   What you can get paid for.

If you meet all four criteria, you have achieved Ikigai. Let’s go through an example:

What Do You Love?

This is a simple question that is very hard to answer. When clients struggle in our sessions at Symmetry Counseling to come up with a response, we encourage them to think about what they liked to do as a kid. Oftentimes, what we enjoyed at a young age carries with us in some form into adult life.

Ex: I like helping and connecting with people; I enjoy school and learning about psychology. These preferences could translate into being a therapist.

Does The World Need It?

This question is about assessing demand for what you would like to do. Based on our example, there is certainly a need for therapists, given the prevalence of mental health issues and the lack of resources around mental health in general.

There are also many areas of specialization. For example, substance abuse counselors are in high demand due to the opioid epidemic.

Ex: There is a strong world need for those who want to help people (especially good listeners) and know psychology.

Are You Good At It?

Assessing whether you are good at something involves identifying evidence of past successes related to the skills for being a therapist. Some questions to ask may include:

Are you good at talking with and listening to people? Connecting with them? Do people look to you for guidance? Can you apply psychology concepts to dynamic situations?

Can You Get Paid For It?

This involves researching potential opportunities for the chosen line of work. Given the demand for therapists, there are many ways to be remunerated.

These questions often evoke deep thought and reflection. If you take a look at the diagram above, there are categories in addition to Ikigai: 

•   What you are good at + what you love is your passion;
•   What you love + what the world needs is your mission;
•   What the world needs + what you can get paid for is your vocation; and
•   What you are good at + what you can get paid for is your profession.

Life is too short to be stuck in a job that makes you unhappy. It is time to find and express your Ikigai.

Bringing It All Together

Stress and panic attacks may show up differently, but both call for self-awareness and compassion. You can learn to manage your reactions by grounding yourself, practicing deep breathing, and engaging in mindful self-care. Therapy can also help you identify triggers and develop healthier coping habits.

If you’ve been struggling with ongoing stress, anxiety, or panic attacks, Symmetry Counseling can help. Our therapists provide individual, couples, and family counseling to help you regain balance and peace of mind.

Contact us at (312) 578-9990 to schedule an appointment today.

References

1. American Psychological Association. (2018). Answers to your questions about panic disorder. [Blog post] Retrieved from http://www.apa.org/topics/anxiety/panic-disorder.aspx
2. Star, Katarina, PhD. (2016 Oct 27). 7 Common myths about panic attacks. [Blog post] Retrieved from https://www.verywellmind.com/common-myths-about-panic-attacks-2584405
3. Oppong, Thomas. “Ikigai: The Japanese Secret to a Long and Happy Life Might Just Help You Live a More Fulfilling…” Medium, Thrive Global, 10 Jan. 2018, medium.com/thrive-global/ikigai-the-japanese-secret-to-a-long-and-happy-life-might-just-help-you-live-a-more-fulfilling-9871d01992b7.