16.02.2023 Sabrina Ludwig 4699

Quick relaxation in case of panic: 3 steps

Sudden panic: With these 3 steps you can give yourself more freedom.By Matthias Könning, life coach and family therapist.

When you feel fear, it becomes tight inside. The tightness means that you can no longer think clearly. You end up in a stress pattern and do things that you don't do when you are clear.

The solution is to make the confinement a little less oppressive. Create a free space that makes the confinement less threatening.

Creating small open spaces is the magic word. How can you do it? Here are three tips.

1. take a deep breath

It is helpful to pause for a moment and take a deep breath. People who are anxious often forget to breathe. Check whether you are supplying your body with enough oxygen and consciously take a few deep breaths in and out.

2. the first small step

Another option would be to think about the next small step.

What would be the first small but helpful step for you at this moment? It only has to be small. If you can take one more step, you won't end up fainting.

You could call someone right now. Pour yourself a glass of water. Have a cup of tea or coffee and gather your strength. The first small but helpful step.

3. accept what is

The third option is: I accept what is right now.

Sometimes you can't change a situation. You are restricted in what you can do. You have to do things that you don't like at the moment.

If you accept it for a moment, you don't waste time and energy fighting against something you can't change now. When you accept, you can relax for a moment, let go and gain space.