If you have ever had a panic attack, you know it feels exactly like the picture below. Your mind suddenly seems to go into this overactive, out-of-control mode. It moves from one thought to the other like a nuclear fission chain reaction— each consequent thought more negative and catastrophic than the previous. In your internal chaos, the world outside seems to become a blur.
My Panic Attack
I was not prone to panic attacks. But one time, I was going a very tough phase both professionally as well as personally. And I started having these episodes of difficult breathing and sudden crying. It was so sudden that I would cry first and then realise later on why I was crying.
During that phase, it happened again one day at home. While sitting in my room, I started overthinking about some situation and my mind entered its chain reaction mode. I suddenly realised I couldn’t breathe. I could literally hear myself labouring for breath, and the sounds scared me even further. Not knowing what to do, I ran to my father’s room. This was for two reasons. One, he is a doctor. Two, a lot of my family members have had episodes of anxiety, including him. I felt he could tell me what to do.
He was sitting on his bed when he saw me enter. I did not realise it, but I was almost in tears. Gasping for breath, I cried, “I don’t know what’s happening to me lately. There are times when I start worrying about simple situations. My chest contracts painfully. I find it hard to breathe and I suddenly start crying. I don’t know what’s wrong with me. I don’t want to fall sick and take medicines all my life. What do I do?”
My father’s advice
Contrary to expectations, my father didn’t rush to console me with a hug. He didn’t even move a muscle. He just very calmly told me a dictum that has always helped me out after this episode.
“Whenever you feel you are getting a panic attack, or if you are feeling extremely anxious about a situation, just pause, take a deep breathe and ask yourself— ‘What is the worst thing that can happen?’. Very often you will realise that the worst case scenario is not really bad at all.”
Ever since that day, the moment I feel I am overthinking and getting anxious about something, I stop myself that very moment. Like my dad said, I stop, breathe, and think about the worst case scenario.
And he was right. Most often, the worst case scenario is not very bad at all. I’ll lose my job? Not the end of the world, I’ll get another one. I’ll lose that friend? Not the end of the world, there will be other friends after her.
Steps for Worst Case Scenario trick
1) Recognise that you are overthinking about a situation and going into a chain reaction panic mode.
2) Pause. Stop doing everything you were doing. Including thinking.
3) Breathe. Take a deep breath. Take two, if that calms you more. Keep repeating this till you feel better.
4) Think of the worst case scenario. What is the worst thing that will happen if all your fears come true?
Lauren Oliver said, ‘The rules of panic are simple. Anyone can enter. But only one person can win.’
Use the Worst Case Scenario trick and make sure that person is you.