Midnight panic attacks can be brutal and can leave you a wreck the next day. Last night when one hit - my chest tightening, thoughts spiraling - I broke through it with math. Simple calculations, one after another, until the panic cracked and dissolved. Ifell back asleep in under 15 minutes and managed to get almost eight full hours!

At its core, a panic attack is the body's fight-or-flight response gone into overdrive. The amygdala, which plays a key role in the generation and regulation of emotions, floods your body with stress hormones. This surge is helpful if you're in actual danger—it primes you to react. But during a panic attack, your body reacts to perceived, not real, threats, and this response becomes overwhelming.

Why Math Works

* Engaging the Prefrontal Cortex When panic strikes, your brain's emotional center—the amygdala—takes over. By doing math, you reengage the prefrontal cortex, your brain's logical problem-solving region, helping pull yourself out of the emotional spiral.

* Redirecting Attention Panic feeds on unchecked thoughts and feelings. Math tasks are absorbing by nature. Whether you're counting backward by sevens or multiplying numbers in your head, math redirects your focus away from the sensations of panic.

* Regulating Your Body Focusing on mental math slows your breathing naturally. Concentrating on the task requires a steady rhythm, which helps counteract the rapid, shallow breathing common during panic attacks.

How to Use Math During a Panic Attack

When panic sets in, it can feel impossible to focus. But even the smallest math task can help you regain control:

* Count backward by sevens from 100

* Recite multiplication tables

* Estimate familiar numbers: Think about your monthly grocery bill or miles driven

The Role of Cognitive Tasks

While math may seem like mere distraction, tasks involving working memory can help interrupt emotional processing. This is why many therapists recommend grounding techniques like counting or focusing on numbers as tools to break anxiety cycles.

Moving Forward

Consider adding mathematical exercises to your toolkit for managing anxiety. Start with simple calculations when you're calm, so they feel more accessible during moments of stress. Remember that managing panic attacks often requires a combination of strategies - math can be one valuable component of your overall approach.

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