Stay Calm

Stay Calm

To counter panic, practice deep breathing and focus on immediate tasks. Panic is a natural reaction in high-stress or crisis situations, but it can cloud judgment, impair decision-making, and reduce one's ability to act effectively.

To prevent panic from spiralling out of control, practising deep breathing and focusing on immediate, manageable tasks can help you stay calm and regain control of your mind and body.

1. Why Panic Happens

• Panic is the body’s fight-or-flight response triggered by a perceived threat.

• It releases stress hormones like adrenaline, which increase heart rate, tense muscles, and cause rapid, shallow breathing.

• This reaction can lead to a sense of overwhelm, confusion, and irrational behaviour.

2. Benefits of Deep Breathing

Deep breathing helps counter panic by directly affecting the nervous system:

1. Slows Heart Rate: Reduces the rapid heartbeat associated with panic.

2. Lowers Blood Pressure: Calms the body’s physical response to stress.

3. Enhances Oxygen Flow: Improves oxygen delivery to the brain, supporting clearer thinking.

4. Activates the Parasympathetic Nervous System: Promotes a relaxation response, counteracting the fight-or-flight reaction.

3. How to Practice Deep Breathing

A. The 4-4-4-4 Box Breathing Method

1. Inhale slowly through your nose for 4 counts.

2. Hold your breath for 4 counts.

3. Exhale slowly through your mouth for 4 counts.

4. Pause and hold for 4 counts before repeating.

Repeat this cycle for 2-5 minutes or until you feel calmer.

B. The 4-7-8 Breathing Method

1. Inhale deeply through your nose for 4 counts.

2. Hold your breath for 7 counts.

3. Exhale slowly and completely through your mouth for 8 counts.

This method is especially effective for reducing anxiety and promoting relaxation.

4. Benefits of Focusing on Immediate Tasks

When panic sets in, the brain can become overwhelmed by the magnitude of the situation. By narrowing your focus to small, immediate tasks, you regain a sense of control and momentum.

A. Why This Works

1. Breaks Overwhelm: Instead of facing a daunting scenario, you tackle one manageable step at a time.

2. Creates Focus: Keeps your mind engaged and prevents spiralling thoughts.

3. Provides Quick Wins: Completing small tasks boosts confidence and a sense of achievement.

4. Establishes Structure: A clear sequence of tasks offers direction and stability in chaos.

B. Examples of Immediate Tasks in a Crisis

1. Finding Shelter:

   • “I need to find a dry, safe place to stay right now.”

2. Gathering Supplies:

   • “I will collect water and food for the next few hours.”

3. Helping Others:

   • “I’ll check on my family and ensure they’re safe.”

4. Securing Your Environment:

   • “I will barricade this door to stay protected.”

5. How to Combine Deep Breathing and Task-Focus

1. Pause and Breathe:

   • When you feel panic rising, stop and practice deep breathing for at least 2 minutes.

2. Identify a Small Task:

   • Ask yourself: “What is the most urgent thing I can do right now?”

3. Focus on the Action:

   • Direct all your attention to that task. Avoid thinking about the big picture until the task is complete.

4. Repeat:

   • After completing each task, take another deep breath and move on to the next immediate goal.

6. Example Scenario

Situation: You’re in a survival situation and feel panic setting in because of uncertainty.

1. Deep Breathing:

   • Inhale slowly for 4 counts, hold for 4 counts, exhale for 4 counts, and pause for 4 counts. Repeat this 5 times.

2. Immediate Task:

   • “I need to find water.” Focus solely on this task.

3. Next Step:

   • Once you find water, breathe deeply again, and move to the next task: “I need to secure a shelter.”

• Deep breathing helps calm the body’s stress response and clears the mind.

• Focusing on immediate tasks breaks panic into manageable actions and restores a sense of control.

• Combining both techniques creates a practical way to stay calm, think clearly, and move forward during chaos.

By mastering these methods, you can prevent panic from taking over and ensure that you remain steady, capable, and effective in any emergency.