Don’t Panic. 3 Things That Might Help You Regain Control When You Feel Overwhelmed

Have you ever been in a situation when you could not maintain control of how your body responds? It is that feeling when you are unsure what’s happening to you but know something is not right. If you are feeling anxiety, worry, or struggling to deal with your emotions, to say the least—it is not a comfortable feeling. So what do you do when you are not sure what’s going on and you are uncertain how to handle it? Let’s talk about it.

The first time I can recall having what I eventually learned was a panic attack; I felt disappointed in myself for not being in control. It was July of 2021, and everything I believed about myself came into question. I checked my accounts and realized I lost more money than ever before. I needed to find a therapist, finalize an attorney, and I could feel something else was on the horizon. My life was not going as planned. I felt pain, worry, and each emotion I was led to believe I should not feel. This uncertainty sent me spiraling in many ways because I was no longer in control, and I could do little to center myself. I failed to understand what had overcome me, but eventually, I learned the steps I needed to take.

Last night was a weird one. That feeling found me again for the first time in a long time. After a week of strenuous workouts and constantly being on the move, I knew I needed to slow down for a moment. Like before, I did not see it coming, so I was backed into a corner, attempting to comprehend why. What happened this week? What conversations did I have? Was it all my fault? After going through a cycle of questions, I stopped. Just breathe and relax, I told myself. You are asking yourself the wrong questions. What do you need to do right now? Just. Be.

This small reminder gave me enough of a push to write today to hopefully help you whenever you feel overwhelmed.

I learned quite some time ago, whenever you’re experiencing any level of anxiety, worry, or panic, you are not actively being present.

Here are three takeaways that have helped me regain control during such moments:

1. Create Habits That Serve You in Moments You Need Them the Most

Building habits that center you can make a difference when panic strikes. Daily practices like breathwork, meditation, and exercise ground you and provide a foundation of stability in moments of uncertainty. These habits act as your anchor, helping you stay centered even when everything around you feels chaotic.

2. Don’t Judge Yourself Too Harshly

It's easy to fall into the trap of self-criticism when you're feeling overwhelmed. Instead of overanalyzing why you feel a certain way, focus on what you feel right now. Center your thoughts on the present moment. Worrying is like praying for the life you do not want. By staying present, you shift your focus from what's out of your control to what you can manage right now.

3. Work on Areas You Might Not Be Confident In

Understanding and addressing your weaknesses can build resilience that impacts all areas of your life. When you take the time to strengthen areas where you feel less confident, you create a buffer against anxiety and panic. This proactive approach not only boosts your self-esteem but also equips you with tools to handle stress more effectively.

The root of your problem might be the lack of a solid foundation to manage your responses to stress and anxiety. When you feel overwhelmed and unprepared, you can start taking control by recognizing the patterns and triggers that lead to these episodes. Consistency in your approach is key.

The solution lies in creating a routine that supports mental, physical, and emotional well-being. Incorporate daily habits that ground you, practice self-compassion by focusing on the present, and work on turning your weaknesses into strengths. By doing this, you build a robust system that can withstand the pressures of daily life and prevent panic from taking over.