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.

It has been over a week since my last panic attack helped changed my mindset. Since, I’ve been contemplating the true nature of strength and resilience. One image that consistently comes to mind is that of water—a gentle, flowing force that embodies profound strength through its flexibility.

Water moves around obstacles with ease, adapts to any shape, and persists with quiet determination. Scientifically, it’s fascinating how this seemingly soft substance can carve canyons, split rocks through the freeze-thaw cycle, and sustain life across the planet. A single drop might seem inconsequential, but over time, droplets can wear down even the hardest stone. This demonstrates that strength isn’t always about force; often, it’s about persistence, adaptability, and subtle influence.

This concept resonates across various spiritual traditions, highlighting the true strength found in flexibility and the nurturing aspects often associated with the feminine.

In Taoism, water is a central metaphor for the ideal way of being. Lao Tzu, in the Tao Te Ching, observes, “Nothing in the world is as soft and yielding as water, yet for dissolving the hard and inflexible, nothing can surpass it.” Water’s ability to flow around obstacles without losing its essence teaches us the value of humility and adaptability. By embracing softness and yielding to the natural course of things, we can overcome challenges that rigid force cannot. This philosophy emphasizes living in harmony with the Tao—the fundamental principle underlying the universe—which encourages us to be flexible, receptive, and in tune with the flow of life.

In Buddhism, water symbolizes the ever-changing nature of existence and the importance of going with the flow. The Buddha taught about impermanence (Anicca), emphasizing that all things are in constant flux. Just as a river continuously flows, never remaining the same, we are encouraged to embrace change and let go of attachments. Water’s capacity to take the shape of any container illustrates the Buddhist ideal of non-attachment and the ability to adapt to any situation with mindfulness and presence. By being flexible like water, we reduce our suffering and find peace amid life’s uncertainties.

In Christianity, water is a powerful symbol of purification, renewal, and spiritual sustenance. The act of baptism involves immersion in water, signifying the cleansing of sins and the beginning of a new life. Jesus refers to himself as the “living water” (John 4:10-14), offering spiritual nourishment that quenches the deepest thirsts of the soul. This living water flows freely, much like the adaptability we need to navigate life’s challenges. By embracing humility and openness, we allow this spiritual sustenance to renew and strengthen us, finding resilience through faith and flexibility.

In Judaism, a profound illustration of water’s persistent strength is found in the story of Rabbi Akiva. At forty years old, Rabbi Akiva was an uneducated shepherd who had not studied the Torah. One day, he stood by a well and noticed a stone with a hole carved through it. He asked, “Who hollowed out this stone?” People told him, “It is the water that constantly drips upon it every day.” Reflecting on this, Rabbi Akiva realized, “If soft water can penetrate hard rock, then surely the words of Torah, which are as strong as iron, can penetrate my heart of flesh and blood.” Inspired by the gentle yet persistent force of water, he resolved to study the Torah. Rabbi Akiva went on to become one of the greatest sages in Jewish history.

This story highlights the transformative power of perseverance and adaptability. The water, though soft, was able to carve through solid rock not by force, but through consistent, gentle action over time. Rabbi Akiva saw in this the potential for personal growth and change—that persistent effort, no matter how small, can overcome the hardest obstacles. This teaches us that embracing flexibility and steady dedication can lead to profound transformation.

These spiritual teachings collectively emphasize that true strength often lies in the ability to adapt and remain steadfast without rigidity. Water’s gentle persistence teaches us that flexibility can overcome obstacles that seem insurmountable. By being like water, we learn to navigate life’s challenges with grace, finding power in our ability to adjust and persevere.

Reflecting on my own experiences with anxiety, I’ve realized that resilience doesn’t always mean standing firm against the storm. Sometimes, it’s about allowing myself to move with the currents, to bend without breaking, and to find strength in adaptability. Just as water carves its path over time and Rabbi Akiva transformed himself through persistent effort, I can navigate my challenges by embracing flexibility and trusting in my capacity to grow.

In a world that often equates strength with rigidity, water offers a different lesson. Its power lies in its capacity to adapt, to flow around obstacles, and to persist gently yet relentlessly. By embodying the qualities of water, we can find the strength to overcome our struggles—not through force, but through resilience and a willingness to embrace change.

As I continue on this journey, I carry with me the understanding that embracing flexibility and nurturing my inner strength is key to true resilience. The wisdom found in nature and spiritual teachings affirms that softness is not weakness but a profound strength capable of overcoming great obstacles. Let us all strive to be like water, finding power in gentleness and courage in adaptability.