Understanding Anxiety and Panic
- Kylie Walls
- Mar 31
- 3 min read
Anxiety is a normal part of life, but sometimes, it can feel overwhelming—like our entire system is on high alert. A helpful way to understand anxiety is to compare it to a fire alarm.
Anxiety as a Fire Alarm
Imagine the smoke alarm in your house. Its job is to alert you to potential danger. But how often does it go off for a real fire? More often, it's triggered by something minor—burnt toast, steam from a shower, or an overheated stove. The alarm doesn’t differentiate between a real fire and a small inconvenience; it just blares loudly.
Now, imagine if every time the smoke alarm went off, you panicked—screaming, running outside, calling 000, or grabbing the fire extinguisher—only to realize it was just burnt toast. That would be exhausting and unnecessary, right?
This is how anxiety operates in our bodies. It doesn’t distinguish between a real emergency and a smaller stressor, like an uncomfortable conversation or a work deadline. It simply sets off the alarm, making us feel as if we are in immediate danger.
Instead of reacting automatically, we can pause, assess, and ask:“What’s actually happening here? Is there real danger, or is this just a false alarm?”Just like we wouldn’t evacuate the house every time the smoke alarm beeps, we don’t have to react to every anxious thought or feeling as if it’s an emergency. Instead, we can learn to recognize when our inner fire alarm is overreacting and respond in a way that helps us regain calm and control.
Steps to Managing Anxiety and Panic
1. Pause and Assess the Situation
When anxiety strikes, take a moment before reacting.
Ask yourself: “Is this truly an emergency, or is my alarm system just being overly sensitive?”
Look for evidence of real danger versus a perceived threat.
2. Practice Deep Breathing
Take slow, deep breaths in through your nose and out through your mouth.
This helps reset your nervous system and signals to your brain that there is no immediate threat.
3. Challenge Anxious Thoughts
Anxiety often brings worst-case-scenario thinking. Ask yourself:
Am I really in danger right now?
What’s the most likely outcome?
Have I handled situations like this before?
Is my brain blowing this out of proportion?
4. Use Grounding Techniques
Engage your senses to bring yourself back to the present moment.
Try the ‘5-4-3-2-1’ method: Identify
5 things you see,
4 things you touch,
3 things you hear,
2 things you smell, and
1 thing you taste.
5. Take Care of Your Emotional Well-Being
Anxiety builds up when we neglect our emotional and physical needs.
Prioritize rest, movement, nutrition, and activities that bring you joy and relaxation.
6. Reframe Your Perspective
Anxiety isn’t always a bad thing—it can be a signal that we care about something or need to address a challenge.
Instead of fearing anxiety, ask: “What is this feeling trying to tell me, and how can I respond constructively?”
Closing Thoughts
Anxiety is like a smoke alarm—it serves a purpose, but it’s not always accurate. Instead of reacting with panic, we can learn to pause, assess, and respond thoughtfully. By understanding our body’s alarm system, we can train ourselves to stay calm, even in the face of anxiety.
Next time you feel the alarm going off inside you, take a deep breath and ask:“Is this a real fire, or just some burnt toast?”
By doing this, you can regain control and move forward with confidence and clarity.
Seeking Support for Anxiety
If anxiety is impacting your daily life, seeking support can help you develop effective coping strategies and regain a sense of control. At Curated Mind Psychology, professional support is available to help you navigate anxiety and other mental health concerns in a compassionate and understanding environment. You can book an appointment today.
Curated Mind Psychology—Help on the path towards healing and hope.
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