In today's episode, Gina shares a highly effective process for preventing panic attacks. Learning these three steps can help you relax and regain your composure whenever panic sets in. Listen in and feel better today!

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What is anxiety?

Quote:

Smile, breathe, and go slowly.

-Thich Nhat Hanh

Chapters

0:00:24 Introduction and the importance of finding peace and calm

0:01:15 The normal response to stress and when it becomes overwhelming

0:02:14 The consequences of panic attacks and stress on relationships

0:02:58 Steps to feel calmer and avoid full-blown panic attacks

0:03:40 Breaking the fear and adrenaline cycle of anxiety

0:04:55 Identifying physical symptoms and regaining control during panic attacks

0:06:59 Understanding that the worst has already happened and being patient

0:07:56 Relaxing the body and accepting sensations during panic attacks

0:08:58 Relaxation Technique: Slow Exhalation for Deeper Breathing

0:09:44 Stimulating the Vagus Nerve for Peace and Calm

0:10:34 Managing Panic and Stress While Driving

0:11:46 Calming Techniques for Panic Attacks

0:12:41 Reducing Stress and Worry in Daily Life

0:13:16 Reducing Stress to Reduce Panic Attacks

0:14:19 The Importance of Diet and Sleep in Managing Stress

0:15:07 Exercise, Meditation, and Building a Stable Place for Calm

Summary

In this episode of the Anxiety Coaches Podcast, we dive into the topic of preventing panic attacks. We understand that stress can be overwhelming for everyone, but some individuals find themselves trapped in a continuous cycle of fear and anxiety, leading to panic attacks. It's important to be honest with ourselves and recognize the signs of panic and overwhelm when they arise.

We discuss the physical symptoms that often accompany stress, such as chest tightness, shortness of breath, dizziness, and a lump in the throat. These sensations can be alarming, but we assure our listeners that they have already experienced the worst and that these feelings will eventually fade away.

One key strategy we focus on is the importance of exhaling and making it longer and slower than your inhalation. By consciously relaxing your belly and using your diaphragm to breathe deeply, you stimulate the vagus nerve, which sends calming signals to the brain and activates the parasympathetic nervous system. This technique can be practiced whenever panic arises, even while driving. We encourage listeners to pull over and practice deep belly breathing until they feel calm again, allowing the stress to release from their bodies.

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