World Panic Day

By: Kelly Johnson, LMHC

World Panic Day is March 15, and was created to increase awareness of the prevalence of anxiety and panic disorders. Since 2019, over 301 million people globally, including 58 million children and adolescents, have suffered from an anxiety disorder. Panic disorder, a type of anxiety disorder characterized by recurring panic attacks, affects about 2–3% of the global population in any given year.

These conditions can feel very isolating, but know if you or someone you love is suffering from an anxiety or panic disorder, you are not alone! If anxiety or panic is disrupting your ability to work, care for yourself or your family, or simply live life the way you want, professional help is available. Pillars of Wellness has four in-person locations in Schererville, Merrillville, Hobart, and Valparaiso, as well as telehealth options with clinicians ready to help.

Another way to more effectively manage anxiety and panic is to utilize mindfulness skills. These are skills designed to bring you into the present moment with a sense of self-compassion. Here are some ways you can practice mindfulness when experiencing anxiety or panic:

• Deep Breathing: Deep breathing is one of the most effective ways to activate our body’s parasympathetic, or calming system. Try taking 10 deep breaths, inhaling through the nose for four seconds, and exhaling out through the mouth for six seconds. If thoughts distract your counting, simply return to the number you last remember. Repeat as needed.
• 5-4-3-2-1 Technique: Take a few moments to look around, identifying five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste. This technique is designed to ground you into the present moment, taking you out of “future worry mode.”
• Grounded Visualization: Visualize yourself as something strong, such as a tree, mountain, or anchored ship. Imagine yourself rooted and solid on the ground. Say to yourself, “The elements and stress of life may blow and toss me around, but I am still here and strong enough to handle them.”
• Show Your Anxiety Kindness, Then Challenge It: Anxiety, by its definition, is excessive and irrational worry. First, thank your brain for trying to protect you from a perceived threat. Then challenge your anxious “what if” thoughts by asking yourself, “What if it all goes well?,” or “Is this thought helpful or truthful?”. Asking yourself these questions gives you space to be more objective and aware of your thoughts in the here and now.

It may take trying several of these or other techniques to find what is most effective for you, but don’t give up! The more you practice, the more you train your brain to respond more positively when stress and worry arise.