When Panic Hits: How to Soothe Yourself When Your Mind Spirals

A woman overwhelmed with emotion and panic.

Today, my daughter thought she had missed a school deadline.

Within seconds, her body was flooded with panic.

Terror at the idea of having failed.

Then the familiar turn inward, harsh self-talk, shame, and self-loathing for having procrastinated.

I recognized it immediately.

Not because I’ve read about it.

But because I’ve lived it.

I sat with her.

Slowed her breathing.

Told her gently, clearly:

You are not worthless.

You are not stupid.

This feeling will pass.

Then we looked at the facts together.

The deadline was today.

The system showed it as closed, but something didn’t feel right.

I suggested she email her teacher calmly, just to check.

It turned out to be a glitch.

The test was reopened.

The crisis dissolved.

But what stayed with me wasn’t the relief.

It was how real the panic felt before we knew the truth.

When Your Nervous System Takes Over

In moments like these, the mind doesn’t ask for evidence.

It jumps straight to conclusions.

I’ve failed.

I ruined everything.

I always do this.

I’m worthless.

This isn’t weakness.

It’s biology.

When the nervous system perceives a threat, it moves faster than logic.

The body floods with adrenaline.

The mind searches for certainty, and shame often fills the gap.

The goal in these moments is not to reason your way out.

It’s to soothe your body first.

A Gentle Breath to Calm the Panic

If you’re feeling that tight, urgent, spiraling energy right now, try this with me.

You don’t need to sit perfectly.

You don’t need to close your eyes unless you want to.

Just notice your breath.

Now inhale slowly through your nose for a count of four.

Pause briefly at the top.

Exhale through your mouth for a count of six.

Again.

Inhale four.

Exhale six.

Longer exhales tell your body: The danger has passed.

Repeat this a few times, at your own pace.

You are not behind.

You are not broken.

You are responding to stress.

A Short Meditation for When It Hits Hard

If it feels supportive, place one hand on your chest and the other on your belly.

Notice the place in your body that feels most activated right now.

You don’t need to fix it.

Just acknowledge it.

Silently say to yourself: This is hard.

Then add: And I am allowed to slow down.

Imagine the part of you that feels panicked is younger.

Not weak, just overwhelmed.

Offer it the same reassurance you would give someone you love.

You might say: You’re safe right now.

We’ll take this one step at a time.

This feeling will not last forever.

Stay here for a few breaths.

When you’re ready, gently return.

After the Storm Passes

Often, once the facts are clarified and the moment resolves, what lingers is shame.

I shouldn’t have panicked.

I overreacted.

What’s wrong with me?

Nothing is wrong with you.

Your system reacted to a perceived threat.

You met it with care.

That matters.

Moments like these are not failures.

They are invitations to respond differently next time with a little more softness, a little more patience, a little less self-attack.

If These Moments Feel Familiar

I created When It Hits Hard: Your Gentle Plan for Getting Through Triggered Moments,  a free guide in my shop, for exactly these experiences, the ones that come on fast, feel overwhelming, and leave you emotionally exhausted afterward.

It’s not about fixing yourself.

It’s about having something steady to reach for when your mind and body are in alarm mode.

If today’s reflection helped even a little, that guide is there to walk with you through the harder moments, too.

You’re not alone in this.

And you’re not failing at being human.

🤍April

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