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“Knowing yourself is the beginning of all wisdom.”
-Aristotle
Happy Easter, everyone!
I realize I have a lot of catching up to do as due to various technical glitches and a broken ankle, I was not able to put up posts all this week. As far as my understanding, however, all the glitches have been rectified so hopefully, there should no more issues.
I had started talking about introspection in my last post.
THIS ARTICLE ENTITLED, ‘THE PANIC MODE’ IS BY DR. SHANNI DOVER
Hello again, Dear Reader. This week’s topic of discussion is the panic mode. With today’s uncertainties, many of us can relate to and understand the feeling of being in panic mode. Let’s look a bit closer at this state of being.
The Panic Mode:
The panic mode is an intensification of our fears that inherently encompasses a variety of physical and emotional consequences. Reaching the panic mode typically occurs in stages, although these stages are sometimes difficult to discern. Often we are not cognizant of our bodies reactions to stress until we reach the panic mode. In fact, many will only experience the heightened sense of awareness of the panic mode. Simply put, we may find ourselves in full blown panic mode before we realize how it came to be.
I have written previously in these articles about Albert Ellis and his Rational Emotive Therapy (RET). Ellis purports that there is always a thought that precedes our emotions. When we can identify a thought trail, we can exert more control over our thoughts and feelings. Thus, we may avoid reaching the panic mode.
Panic Mode and Its Genesis:
When I write about the panic mode, I do so from my experience as adjunct faculty teaching Educational Psychology at two universities. However, I also write from my personal experience as one who has survived situations in which full blown panic mode was present. Let’s delve deeper.
When our nervous systems are confronted with stress, our brains accommodate to withstand the stress. When the stressors are intense, meaning acute, severe and traumatic, our bodies release Cortisol into the bloodstream in order to manage the trauma. As the panic mode ensues, heart rate and blood pressure begin to rise (fight or flight). The depletion of Cortisol leaves us more vulnerable to future stresses.
This depletion of Cortisol can be noted in the body. The effects of being in a constant state of fight or flight (the panic mode) can be devastating. Within about 15 minutes after the onset of of a stressful episode, Cortisol levels rise and remain elevated for hours afterwards. When Cortisol is released, it can ‘hardwire pathways’ between the Hippocampus and Amygdala. When these pathways are established, the panic mode begins and the brain readies itself for fight or flight.
Ultimately, high stress levels can damage the forebrain, according to research at UC Berkeley (2014). Stress hormones, e.g., Cortisol, can cause cells in the brain to produce white matter that can eventually change the way ‘circuits are connected’ in the brain.
Moreover, during panic mode the damage to the Amygdala also has serious consequences. The Amygdala is located in the Temporal Frontal Lobe on the Prefrontal Cortex and its function is to process our emotions. The Amygdala is responsible for detecting fear and preparing for traumatic events. It helps to create expressions of fear, aggression and defensiveness. The Amygdala also plays a part in the formation and retrieval of fear-related events. The panic mode actually has a shrinking effect! The Amygdala starts out as almond shaped, but can eventually resemble a wrinkled raisin. This ultimately leaves us more susceptible to future stress.
The physical and emotional effects of the panic mode can include a variety of maladies. When too much Cortisol floods the body on a regular basis, symptoms can include:
Panic Mode Interventions:
Ameliorating the effects of the panic mode on the body can problematic. A mindful approach can help to mitigate some factors involved with reaching a full blown panic mode.
By utilizing a cognitive rational approach such as RET, one can stave off panicked thoughts so that a heightened sense of anxiety can be avoided. By increasing our awareness, we can identify the beginnings of the panic mode, thereby circumventing the cycle and some of its deleterious effects.
Obviously our diet can have a profound impact on our stress levels. Certain foods can actually help to regulate Cortisol levels in the body. Some of these foods include:
Additionally, supplements such as Magnesium may also help to regulate the increased Cortisol levels due to the panic mode. It is reported that the addition of Magnesium to ones diet can reduce brain fog.
Furthermore, there are ‘grounding’ techniques that can assist with the effects of the panic mode. Naming your emotions as you experience them can help trigger the rational part of the brain. Another grounding technique involves your senses and requires that you name 4 things you can see, 4 things you can touch, 4 things you can smell, etc. This technique connects one with the present moment rather than thinking about past woes or future fears.
Breathing techniques are also valuable when practiced routinely. Dr. Mercola (2019) has written about a breathing technique he practices called the Buteyko Breathing Method. This is similar to pranayama, an ancient yogic technique to control breathing. The method is believed to supply your body with oxygen while removing carbon dioxide. This normalizes how we breathe. This technique is also known as 4-7-8. Breathe through the nose to a count of 4; hold your breath to a count of 7; then, slowly release the breath through the mouth to a count of 8. Four repetitions is recommended and the count need not be 4-7-8, but could be 2-4-5, depending upon how long one can comfortably hold their breath. It is the ratio that is important.
Finally, medical interventions can assist when one experiences excessive states of the panic mode. Medications that can help to regulate excessive Cortisol production include ketoconazole, mitotane and metyrapone.
Conclusions:
The panic mode certainly has its place in our genetic code. Historically, it helped to ensure the survival of the species. However, with the multiple stressors in modern life, a prolonged state of heightened arousal can have a deleterious impact on our bodies. This is true both physically and emotionally. We can practice the use of a rational approach to mediate the panic mode such as RET. Diet changes can also be helpful in battling the negative effects of the panic state. Further, breathing techniques can aide in managing the panic brought on by our daily lives. Finally, in extreme situations pharmaceutical intervention can be used to help regulate Cortisol levels; however, other strategies discussed herein should be investigated to determine what works best for you.
THIS ARTICLE ENTITLED, ‘THE PANIC MODE’ IS BY DR. SHANNI DOVER
“You will find that it is necessary to let things go; simply for the reason that they are heavy.”
-C. Joybell
Let me tell you a story. There was once a passenger who far exceeded the amount of luggage he could travel with. He only had two options. Either discard some of the luggage or pay an exorbitant price.
Dreams are as simple or as complicated as the dreamer.
-Brian Herbert
Can what you dream at night come true, literally? It’s happened to me a few times. I dreamed a particular occurrence or event and within 48 hours of dreaming it, it unfolded in real life exactly the way it did in my dreams. Am I psychic?
“Having a bad day? Put your hand on your heart. Feel that? That’s called purpose. You’re alive for a reason.”
-Unknown
Does the following scenario sound familiar to you? You sleep through your alarm. You get up to shower and your hot water is off. You burn your breakfast. Nothing seems to go right. In short, you’re having a terrible morning.
“The thing about meditation is: You become more and more you.”
-David Lynch
What exactly is mediation? The textbook definition is reaching a level of consciousness in your mind to where you can control what you think. In many ways, it’s nothing more than an advanced level of mindfulness.
If unanimously agreed upon that definition, one cannot think of any reason why someone shouldn’t at least try it and see if it benefits them.
The conflict lies in a misconception about it that often keeps people from trying it out or at a greater level of cynicism, even dismissing any talk about it. Many unjustly categorize meditation with something new age or “hippy crap.” Nothing could be further from the truth.
Meditation is not necessarily sitting down crossed legged and chanting “Om.” It begins with whatever puts your mind at ease.
You could be in your kitchen cooking something. You could be taking a shower. You can even be standing somewhere, waiting for something or someone and go into a meditative state. Which of course begs the next question, what is the first step to meditation?
To better understand it, let’s point out one meditation experts always say first: Meditation is not doing something, it’s allowing something to happen. More specifically, it’s allowing your mind to be in control.
So what are the first few steps to start with if you’ve never meditated before?
As you complete the steps above, embrace the new awareness that you’re feeling of everything: your physical state, your mental state, your location, your thoughts. If you do this on a regular basis, at some point you’ll be able to get more control over your thoughts.
One crucial thing to remember is that time of development for ANYTHING varies from person to person. Perhaps that’s why so many people give up on new ideas so quickly; they don’t see instantaneous results.
And that very well may be the case with meditation. However, healthcare experts, life coaches, motivational speakers and even doctors almost unanimously agree that the steps above can be beneficial to everyone if given the right amount of time and dedication.
Also keep in mind that the steps listed above are fairly elementary and are just to get acquainted with what exactly meditation is. Should you choose to practice meditation on a regular basis, there are several other methods to find out about and explore to see what exactly works for you. Many such methods can be found online.
How do you feel about meditation? Have you tried it before? Do you have a specific method to go about it? Share your thoughts by commenting below.
“Nothing can dim the light that shines from within.”
-Maya Angelou
Regardless of age, sex or race, we’ve all been through this process:
Either you sleep through your alarm or were tossing and turning all night or kept having nightmares. Either way, you wake up on the wrong side of the bed and the day just gets worse from there.
Bad days are one aspect of life but at the time of their occurrence, they feel like the worse and only aspect. Once a bad day starts, light at the end of the tunnel seems non-existent.
But of course, that’s not true. At some point, it’ll all be over.
Over the years, I’ve talked to various counselors, psychiatrists and friends for some tips.
Collectively, here’s what I learned:
Of course, none of the methods above are guaranteed to work as everyone thinks and reacts differently in various situations.
What they are most likely to do, however, is calm down all your senses to help you clear your mind so you’re free to think thoughts you wish to.
Do you have a specific method(s) on how you deal with bad days? Share it below in the comments section.
“Wherever you are, be there totally.”
-Eckhart Tolle
What is mindfulness? To me, it’s accepting the current situation you’re in even as you’re aspiring to get out of if it’s negative.
I look at it much like the first step to conquering an addiction: Admitting you’re an addict.
It’s only after then that you can start on the road to recovery. I think that principle applies to any negative situation in life.
You have to recognize and acknowledge where you are.
It’s important to stress, however, that I’m not advocating pessimism. I’m simply condoning being practical and realistic about how long it will take you to get out of the dilemma.
Once you embrace the basic idea of mindfulness, the path of expectations becomes much more clear.
Do you believe in the mindfulness philosophy? Join this discussion by commenting below.
“Worrying is thinking negative thoughts about things that are outside of your control.”
-Mel Robbin
The title of today’s post may seem oxymoronic or counterintuitive. Worrying by definition is a negative trait so how can it be optimistic?
Let me elaborate.
There are hundreds of writers, self-help gurus and philosophers who advise us not to worry as it not only doesn’t help our dilemmas but also brings our mental health down.
Realistically, however, we can’t help it at times. We’re human. When our backs are against the wall, we’re bound to be concerned.
What we can do to alleviate some of the negative energy is combined the worrying with rational thinking.
If you’re in a tough spot, worry a little but also think about the solution. Admit to yourself that the situation really sucks. But then immediately ask yourself what’s a possible solution? Or how can you tackle the longterm effects of this?
Hence you end up with what I call optimistic worrying. You don’t suppress your negative emotions but instead, you add positive thoughts to them to balance them out.
As human beings, it’s impossible never to worry about anything. But we can still nurture and/or manipulate those worries in order to minimize their consequences.