Reframing Anxiety Attacks to Reclaim Inner Peace

I love the friendship and support I’ve found being a part of two online groups. During a group call yesterday, I was sharing about my experience of having lots of panic attacks in 2018. After I was done sharing, the group facilitator, Melissa, offered a reframe for the term panic attacks. She invited us to think about them as protective responses from our nervous system instead of an attack that’s happening inside us.

I appreciated her reminder of this reframe because they are protective responses and how we think and talk about the experience really matters. When I’d describe them as panic attacks, I felt like my body was turning against me and that there was something wrong with me. I felt like my brain was broken and malfunctioning. It was painful to think about my experiences from the mindset of an attack, and I wanted to do everything in my power to avoid them.

What’s going on in our bodies is a normal and natural protective response. Our wise bodies are responding to a real or perceived threat. Our bodies are trying to make sure our brains are alert and ready to take action. 

I paused after Melissa’s reminder and let it flow through me. I felt lighter, normal, not broken, and like my body and brain are working with me instead of against me. The shame and self-judgment I’ve felt about my body’s normal protective responses melted away. I saw myself and my experiences for what they are; not a problem, and things I now have tools to work with instead of trying to suppress.

Say the following to yourself when you feel a protective response happening:

* “This is a protective response.”

* “Protective responses are normal.”

* “How can I create more connection with myself?” 

Connection might look like placing one hand on your belly and one on your heart. Walking barefoot in the grass. Taking nice deep breaths with exhales twice as long as the inhale (our heart rate and blood pressure lower during our exhales), looking around the room and asking yourself if you’re safe, or hanging out with your person or furry kids.

How we think and talk about stuff really matters. If you experience anxiety, or what I used to call panic attacks, start using the term protective responses. Changing the words will help. 

Pinky promise!

Let’s chat to see if we’d be a good coaching fit :)