Keep it real: re-label what’s happening, and fact-check your assumptions

When experiencing anxiety or stress, remember to re-label what’s happening, and fact-check your assumptions.

When your body and mind are in panic mode, it’s easy to slip into ‘worst-case-scenario’ mode. You might feel like you’re dying or having a heart attack - in which 

case it’s on you to remind yourself: “I’m having a panic attack, but it’s harmless. This is temporary, and there’s nothing I need to do.”

If you can’t find those words, remind yourself that a panic attack is quite literally the opposite of a sign of impending death -- when you’re combating anxiety your body is activating its fight-or-flight response, the system that is GOING to keep you alive.

For times when you’re spinning and fixating on the worst possible outcome, rephrase the way you think. Instead of thinking, “I’m going to be so awkward on this date tonight,” say to yourself, “I’m nervous, but I’m going to be myself, and they’ll either take it or leave it! I’ll make the best out of whatever happens.”

Getting into the habit of rethinking your fears and correcting them helps train your brain to come up with a rational way to deal with anxious thoughts.

Also, here is another tip for you, did you know that the way you breathe can help you calm down?

When you breathe, inhaled air allows blood cells to receive oxygen and release carbon dioxide. Carbon dioxide is a waste product that’s carried back through your body and exhaled.

Improper breathing can cause an upset in this exchange and lead to anxiety, panic attacks, fatigue, and other physical and emotional disturbances. When we’re anxious, we tend to take rapid, shallow breaths that come directly from the chest - this is called thoracic breathing.

Thoracic breathing will cause an upset in the oxygen/carbon dioxide exchange and will result in an increased heart rate, dizziness, muscle tension, and other physical sensations.

In contrast, abdominal or diaphragmatic breathing forces you to take deep, even breaths, which sends signals to your body that you’re relaxed.

Look down right now and see where you’re breathing - is your chest rising and falling, or is your stomach? Make sure that you practice breathing so that your stomach rises and falls. Slow your breaths down. Now try inhaling for 5 seconds, holding your breath for 4 seconds, and exhaling for 6.

Know that sometimes, people with panic disorder can feel increased anxiety when they first practice this type of breathing, as it can feel constricting. If this happens to you, take a break, try it again in a day or so and build up gradually over time.

Remember, I'm always here to help, email me at ContactToni@drToniCamacho.com with your questions on how to manage stress and anxiety. And click here to sign up for my manifest your dreams in 10 easy steps class, it includes a bunch of techniques that will help you manage stress and anxiety. It is an amazing class! do not miss out.

Happy Monday
Toni