There is a saying that the difference between a problem and a crisis is that a problem has a solution, but a crisis does not. It is sort of like that with panic. For instance, if a woman goes out to eat but can’t decide what to order, she may panic when the waiter approaches and blurt out the first thing she sees on the menu. “Little Panic” is a made-up term for the things that aren’t really dangerous in the big scheme of things but might send one’s heartrate up for a bit. No one is going to die because they ordered chicken instead of beef, unless they have a severe allergic reaction to poultry. However, if the same woman from the restaurant example was held up at gunpoint while looking at the menu, her panic would be a “Big Panic,” as it is cause because there is an actual possibility of serious injury or death.
Back in the early days of humanity, if a carnivorous animal came one’s way, it was time for “Big Panic.” A person would need their heart to beat faster, their arms and legs to prepare for fast movement to run away or to fight off the creature, and a sense of panic to flood their system with the due sense of urgency about the matter. Today, however, while walking through a zoo, a person might feel “Little Panic” if startled by a lion’s roar, but the actual threat of real danger to life and limb is very small.
Yet, our nervous systems cannot tell the difference. The most primitive parts of our human brains are designed to keep us alive at all costs. As a result, every experience, all we have learned, and every threat we have endured or even read about gets saved in a metaphorical database that is used to determine if we are in such situations or not. As we go through life, this segment of our brain is in constant scan mode. It evaluates the environment around us, the people around us, and the situations around us looking for potential threat.
So, if there is actual physical or emotional danger, “Big Panic” may be legitimate. However, if there isn’t, such as a waiter approaching to take our order in a restaurant, it may feel like a treat, but it actually isn’t. For such “Little Panic” moments, we may need to self soothe and calm our systems. Treating the fear by learning how to cope with anxiety through stress management is important.
Relaxation Techniques for Calming Your Nervous System
· Take a few slow, deep breaths
· Take a walk, or get some fresh air
· Stroke your arm or leg gently
· Touch something warm or something cool, and notice the temperature
· Count backwards from 100 by 3s
· Direct your attention to five things that are a particular color, like eye spy
Both types of panic experiences can be encoded in your mental databank and impact your nervous system. If you feel in danger when you are not, you may be experiencing panic attacks.
Click here for more information on and tips for panic attacks.
For more help to learn to identify your emotions and to effectively manage them, to overcome negative behaviors, or if you are suffering from panic attacks, depression, anxiety, acute stress disorder, or trauma, Omaha Trauma Therapy is here to help! Anxiety therapy techniques are our specialty. We want to provide you with a holistic approach to overcoming your trauma. Contact us.