Two Minutes Du Jour

Sound asleep. The middle of the night. Startled by the shrill sound of the smoke alarm.

It takes a few seconds to realize what it is, and a few more seconds to confirm that there isn’t a fire.

My husband determines which alarm went off and silences it.

We’re safe.

It’s not the battery. A dusty fan set it off. It’s happened before.

Now to settle back in and fall asleep. We’ll deal with it in the morning.

If it Had Been Real

If it had been a fire, we would have gotten out of the house, stopped, dropped, and rolled, and called 911. Those are some of the logical things to do, and it makes me wonder if we could apply the same thinking to ourselves when our brains are seemingly on fire.

While I don’t ordinarily experience anxiety or panic, I have family and friends who are among the millions who do. I see the challenges they face and deeply respect their strength in managing these feelings.

My recent experience with the smoke alarm helped me draw a metaphorical parallel to anxiety and panic. Whether you’re dealing with these feelings yourself or supporting a loved one, these are suggestions from Johns Hopkins and Mercy Care.

Millions of People Experience Anxiety and Panic

Anxiety or panic often occurs out of nowhere, without warning. The feelings may startle us and take us by surprise – like a fire alarm in the middle of the night. We might not realize it right away and have to determine if there really is “a fire” – chances are, it’s a worn-out battery and not an actual danger.

Then begins the process of shutting off the alarm and quieting down, realizing we’re safe, and that we can settle back in and deal with it in a tried-and-true, easy-to-remember “stop-drop-and-roll” manner.

How to Help Yourself If You Experience Anxiety or Panic

Just like handling a false alarm, follow these steps to manage anxiety:

1. Pause: Stop what you’re doing. Take a moment to recognize and acknowledge the feeling.
2. Breathe: Practice deep breathing. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.
3. Assess: Look around and assess your situation. Are you in immediate danger, or is it a false alarm? Remind yourself that you are safe. Take steps to get help – call 911 or schedule an appointment with a mental health professional.

How to Support Someone Experiencing Anxiety or Panic

1. Listen: Offer a listening ear without judgment. Just being there can make a difference.
2. Reassure: Offer calm reassurance. Let them know they are safe.
3. Guide: Help them follow the steps to calm down: pause, breathe, and assess.

Two Links Du Jour:

How to Help Someone with Anxiety – Johns Hopkins

Coping with Panic Attacks – Mercy Care