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Panic & How Not to Give In To It

Credit: E. Shaffer/Pexels

Panic is a very interesting experience. It may start with a quick thought or seemingly “come out of nowhere”. It has the ability to impress the mind and emotions without warning, leading to compulsive decision making and confusion that’s based on fear. Like all mindsets and emotions, panic most often begins on the inside. It’s usually intangible yet felt within. Recognizing this truth calls for mind management.

Panic itself is defined as a sudden uncontrollable fear or anxiety that oftentimes leads to rushed thinking and behavior. It is connected to pandemonium which is defined as wild and noisy disorder or confusion and uproar. Oftentimes, many view pandemonium as an event involving large numbers of people, but it is very possible to experience pandemonium on an individual level. When one finds themselves making choices lead by fear, always in a hurry, and looking over their shoulders dreading another challenge, this too, constitutes as a form of pandemonium.

There is much talk and teaching about management; from money, to stress and time however mind management is the CEO of most of these subcategories. Managing the mind including mindset, how previous experiences are processed, where to place thoughts of the future, and mental rest are vital for functioning at optimal levels in the emotions, physical body, relationships (and yes, how time, stress, and finances are managed as well).

Here are a few keys to managing the mind when it comes to internal panic:

Be Proactive. Set aside at least 5 minutes per day to focus on the good, the times you have won and overcome, and what you are grateful for. Doing so on a daily basis acts a fertilizer for healthy thoughts to grow.

Pause. If you find yourself in the middle of a moment of inner pandemonium (which again is an intangible yet felt sense of panic), understand that it is just a moment. Take a pause to breathe through the confusion without responding. Intangible panic seeks to force you to act and the actions in the midst of internal pandemonium usually result in chaos because they are based on chaos. Breathing reconnects your mind to peace and soothes the nervous system. Remember to pause and breathe.

Reflect. In times of peace, consider previous experiences when panic occurred and reflect on how you navigated through it. Reflection is a powerful tool because it reveals evidence of your wins and wisdom gained along the way. Having this evidence equips you for the future not only regarding panic but in other areas of life.


Set aside at least 5 minutes to consider and complete the following:

  • Write at least three points of gratitude to reflect on for the next three days.

  • Practice pausing and breathing by sitting in stillness for at least 1 minute per day.

  • Reflect on previous moments where you may have experienced panic.

    • What thoughts came to mind?

    • What emotions did you experience?

    • How did you navigate that moment? Was it profitable?

Be sure to journal your experience.


This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.


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