Welcome.
If you're here,
You might be feeling the grip of panic or anxiety right now,
With unpleasant sensations crashing through your body and mind You may be feeling like something bad is going to happen or that you might lose control.
Or even that you may die.
These are very common symptoms of a panic attack.
I just want to be here with you to offer you some reassurance.
I know having a panic attack can be a very lonely,
Overwhelming and sometimes scary experience and I want to let you know that you're not alone.
I'm here and this is a space to help you ride out those anxious feelings To give you a sense of safety and guide you toward a state of calm and relaxation Everything you're feeling right now,
Everything you're experiencing will pass and you're going to be ok,
I promise Let's start by soothing your nervous system Press your palms together as hard as you can.
Notice the pressure And while you're doing that,
Let's take three deep breaths together if you can.
In through your nose,
Deep and slow and out through your mouth.
In through your nose and release.
One more time,
Inhale.
And exhale Now clench your fists as tight as you can for 5 seconds.
Then release.
Feel the warmth spreading.
Your brain is shouting emergency but let's take a quick fact check Have you survived every panic attack so far?
If you're here,
The answer is yes.
Is this feeling permanent?
No.
Name one tiny proof you're safe right now.
It could be the time on your phone or the air in your lungs.
You are safe.
It might not feel that way in this moment but everything happening inside you right now is okay.
You are completely safe.
When you're having a panic attack,
It's a physical reaction taking place It may cause your heart to race really fast or speed up your breathing or make it feel hard to catch your breath.
You might feel tightness in your throat or some chest pain You could feel dizzy,
Shaky or even tremble Sometimes you might feel tingling or numbness in different parts of your body All these symptoms are a normal part of the fight or flight response In fact,
It's proof your body is working exactly as it should.
Once the fight or flight response is triggered,
Adrenaline flows through your body causing this physical reaction even when there isn't a real threat It's your body's natural alarm system kicking in.
It's like a guard dog barking at shadows,
Trying to protect you even when there's no real danger.
Likewise,
Your mind senses a danger that isn't really there but your body still reacts with certain sensations.
These sensations are uncomfortable,
Maybe even scary,
But they're designed to keep you alive,
Not to hurt you.
In a real crisis,
This response might save you,
Rushing energy to your legs or sharpening your focus But right now,
It's just a little too sensitive.
You're not broken.
You're not weak.
You're simply experiencing a moment that will pass.
There's no need to push back against whatever feelings you're having Fighting them can feel like wrestling the wind.
It just wears you out.
Instead,
Acknowledge them and let them be.
They will pass.
You are safe Your mind might be creating a story that makes you feel distressed Remember that just because you have a thought doesn't mean you have to believe it.
This will pass.
It always does.
You've been here before and you've come through.
You're still standing.
You're going to feel much,
Much better very soon.
Because the truth is,
You are completely safe.
No matter how frightening a panic attack feels,
It can't hurt you It is a physical response and the good news is that it is impossible to maintain this heightened state forever.
Eventually the adrenaline runs out and your body will return to normal You will always eventually feel calmer,
More relaxed and safe again.
There's nothing you need to do,
Nothing to fix.
Your body's doing its best even if it's a little over eager right now You might even thank it silently for trying its best to keep you safe.
But gently remind it that although it's trying to protect you,
This response is not needed right now.
Let it know that you're already safe and it's okay to relax.
Let my voice guide you deeper into relaxation.
With each word let your muscles soften and melt into the surface beneath you You're held.
You're supported.
You're safe.
Notice how the tension begins to release throughout your body All your muscles are now beginning to relax Your forehead smooths out Your eyelids soften and relax.
Your jaw loosens its grip.
Feel your shoulders drop and relax.
With every breath out,
The tightness flows away.
Bring down your relaxed arms out through your fingertips Your stomach softens Your legs and feet are relaxed and feel heavy Your whole body feels a peaceful calm wash over it In this moment,
You are safe You are completely calm and relaxed.
Repeat silently.
It's okay to be anxious.
I accept the way I'm feeling.
I know this anxiety will pause.
I am feeling more and more calm and relaxed.
My heart is calmer,
My breathing is slower My thoughts are slowing down I am safe.
I will be okay.
I am peaceful,
Calm and at ease.
Let's take one last deep breath together in and out.
And let it go Check in with yourself Notice how you're feeling Has the anxiety lessened even a little?
If not,
That's okay.
No judgement.
Sometimes anxiety fades quickly and sometimes it lingers a little longer But it will pass.
It always does.
I hope you're feeling better and if those sensations creep back later,
Remember you're already safe You can return to this space,
To these words as often as you need
