Dealing with overwhelming feelings

 Panic, anxiety and overwhelm are common words we hear in todays society.  If you are lucky enough not to have had that overwhelming feeling of nausea, difficulty with breathing, rush of adrenaline and a feeling of panic or overwhelming anxiety, its more than likely that you know someone who does.  You may also be surprised to know that it is likely that you know someone who suffers in silence and has not told anyone.  That is the purpose of this article.  To offer a tool that may ease the pain and a way for someone to access it privately.  So if you are reading this, please share as there may well be someone out there who needs this information.

Overwhelm, panic, anxiety and any kind of stress is a result of the brain telling the body it needs to be in fight,flight or freeze mode.  This means more of the blood running to vital organs, them overworking and being over-stimulated it also means more adrenaline than necessary is produced which is often shown as shaking and sweating. Because blood is taken to keep the organs and limbs ready for action it reduces blood flow to the brain which causes confusion and not being able to focus.  In conclusion, when the brain feels that there is danger, it is not safe the above is the result.  What to do in this situation?

The key is to send a message to the brain that it is safe, the danger has gone. How do you do that?  Breathing is the key!  Controlling the flow of oxygen begins to change the emergency pattern that the brain is in.  Slowing the breathing, slows the heart rate,slowing the heart rate allows more blood and more oxygen to reach the brain,once a normal flow of oxygen and more blood reaches the brain then logic can kick back in and your awareness that you are safe becomes real again.

So what type of breathing?

Well any deep, slow or rhythmic breathing is going to help and there are a number of different patterns that have earned good results.  What I have found works well for the majority of my clients is:

Deep Breath in for 4 seconds,

Hold for 7 seconds

Breath out for 8 seconds and pause,

Repeat this pattern for between 3 and 5 minutes, the easiest way is to set a count down timer for 3 minutes whilst you count the breath.  If you are using the breathing whilst in a stressful or anxious state, use the breath  until the anxiety/stress diminishes. However, more importantly I advise practising this everyday 2 or 3 times a day.  The reason for that is once you are in panic mode it is unlikely that you will remember or be able to practise so by practising as part of a daily routine you will become much more likely to automatically start the breathing at the onset of panic which is what we are aiming for.  It may not stop the panic but it can help to significantly reduce it. 

My highest recommendation is finding an analytical therapist someone who is training in dealing with the source of stress not just with treating the stress itself. 

If you have any other questions or comments please comment below or message me:

info@charlottes-effective-therapies.com     whatsapp:  0034654931886