Prevent panic attacks and reduce anxiety by consistently getting enough sleep, exercising regularly, and eating well. Treat yourself like a ’thoroughbred’ – a finicky and delicate creature needing a lot of care – to boost your overall well-being.
Consult a medical professional for panic attacks as there are medical and psychological options available, including therapy and certain medications like beta blockers for performance-related anxiety. Beta blockers can prevent the physiological symptoms of panic, such as a racing heart.
Use meditation as a form of preventive medicine for anxiety and to cultivate a calmer mind. While challenging with an erratic schedule, aim for several days a week and give yourself a break if you miss a day, as consistency over perfection is key.
Practice stepping back from your thoughts and emotions, like self-judgment or neurotic obsessions, to observe them as ‘mental stuff’ rather than getting consumed by them. This builds a mental muscle to not be ‘owned’ by every thought.
If you feel the initial signs of panic, turn into the sensation and mindfully investigate how it’s showing up in your body, rather than trying to run away. This can be a useful technique to slow down the escalation of panic.
Engage in gratitude journaling, ideally in the morning and at night, by writing down things you are grateful for. Aim to find something new to be grateful for each day to deepen the practice and notice more positive aspects of life.
Incorporate affirmations into your daily routine, such as at the end of a gratitude journal entry, to build self-confidence and counteract self-criticism. Tell yourself you can do great things and don’t have to be so hard on yourself.
If feeling frazzled or guilty about multitasking while driving, turn off podcasts or other distractions and drive mindfully. Focus on the sensations of your hands on the wheel, your body in the seat, and the sights and sounds around you, which can also be a safer way to drive.
Bring mindfulness to the process of using your phone, especially when browsing for meditations or social media. Notice physical sensations like chest tightening or changes in breathing, treating the act of using your phone as a mindfulness exercise itself.
Be aware of the gratification-seeking and negative comparison aspects of social media. Consider strategies like only liking other people’s posts without checking your own, or limiting your daily social media time to prevent burnout and stress.
To improve sleep, try to get away from your phone at night by placing it on the other side of the room. Utilize sleep meditations, if needed, to help settle your mind before bed.
If you feel like you ‘suck’ at meditation, understand that this feeling often indicates you’re doing it right, as the practice involves ‘failing’ and returning to the present moment repeatedly. The goal is to get good at not beating yourself up over perceived failures.
Actively seek out connections with friends, spend time in nature (like hiking), or get a pet to experience additional love and support. These interactions can significantly contribute to your overall happiness and well-being.
Block out time in your schedule to ‘go away’ and sit in silence, even if not formally meditating, to recharge and foster creativity. This quiet time can help clear your mind and generate new ideas.
When experiencing writer’s block or creative frustration, step away from the task and meditate. This can jar you out of circular thought patterns and make room for new ideas to emerge, but avoid having expectations during the meditation.
Avoid constantly looking towards the ’next big thing’ in your career or life. Take time to appreciate your current accomplishments and live in the moment, rather than going on autopilot and taking things for granted.
When practicing gratitude, consciously quiet your ‘judging mind’ that might dismiss simple things as ‘stupid’ to be grateful for. Allow yourself to appreciate even the most basic aspects of your existence.
Actively learn to highlight and acknowledge positive observations in your daily life, such as appreciating colleagues or fortunate circumstances, rather than letting them slip by unnoticed. This practice can make you a better person to be around.