1. Learn to recognize the signs of your own panic.
If you feel the telltale signs of panic, which include a racing or pounding heartbeat, flushing of the face or body and mental confusion, you are in a state of panic. If you are shouting, saying unreasonable things, or just saying whatever comes out of your mouth, without thinking about consequences, you are also in a state of panic.
2. Take some deep breaths.
Deep breathing will calm your body and burn off the adrenaline that’s been released in the panic. Slow down, count to ten and focus on thinking clearly and factually rather than reacting emotionally.
If you don’t understand how to do deep breathing, you can learn how to do a deep breathing exercise here.
3. Take responsibility to figure out what you’re afraid of.
Unless you’re in immediate, direct danger, what’s scaring or upsetting you is probably not as urgent as you think. Make a list of what you’re afraid of that help you move beyond free-floating anxiety and you will begin to think more clearly.
4. Check the facts.
Is what’s on the news really true? Do we have an epidemic, or only 11 confirmed cases in Calfornia? Does the source you’re listening to have something to gain by putting you in a panic? Are they trying to sell you something, get federal funding, or get elected? Are you reacting to someone else’s panic? Get some facts about whatever is frightening you. Is there a real, immediate threat or is it just wise to be cautious? Is your partner actually going to abandon you, or is he or she just angry about something?
5. Make a decision and take some action tackling each fear.
If it’s a health fear, perhaps better hygiene or a talk with your doctor will resolve it. If it’s a relationship fear, finding out what your partner is really thinking, instead of guessing, will probably make more sense.
Get a flu shot, go for relationship therapy or have a good talk with your partner or family member.
6. Sell yourself on a positive outcome.
Think of all the possible great outcomes of the changes you’re making. Consider what you will learn, and how much better your life and relationships will be without the panic.
With a calmer outlook, you’ll be able to make better decisions and create a more successful outcome. I wish you peace, within yourself, within your family, within the world.