You are strong and you are smart. When you start to panic, do the opposite of what your instincts tell you to do. Say to yourself, “I got this.” ~ Jay Wren
Panic is a Thief
Panic hijacks the nervous system, shifting the body into a heightened state of fight-or-flight. This is useful when escaping real danger but counterproductive in most modern stressors—public speaking, social anxiety, or sudden bad news. Instead of feeding the panic response, consciously engaging in opposing behaviors helps deactivate fear.
Reverse Panic Strategies
- Slow Your Breathing Instead of Hyperventilating
When panic sets in, breathing often becomes rapid and shallow. This signals the brain that danger is near, escalating anxiety. Instead, taking slow, deep breaths through the diaphragm tricks the nervous system into believing there’s no immediate threat, gradually easing fear.
- Relax Your Muscles Instead of Tensing Up
Panic tightens the body, preparing it for action. However, maintaining tension prolongs stress. A deliberate approach to muscle relaxation—such as progressive muscle relaxation (PMR) where you tense and then release each muscle group—can rewire the body to associate calmness with stressful situations.
- Lean Into the Fear Instead of Avoiding It
Instinct says to escape anything that induces anxiety. But avoidance reinforces fear, making future encounters even worse. A method called exposure therapy involves gradually confronting the fear until the brain learns that the situation isn’t as dangerous as it feels.
- Move Slowly Instead of Rushing
Panic convinces people to act with urgency. Moving with deliberate slowness—walking calmly, speaking steadily, making measured choices—signals to the brain that there’s no danger, reducing anxiety levels.
- Use Logic Instead of Emotional Thinking
Panic thrives on worst-case scenarios and irrational fears. Counteracting it with rational thought—breaking down the situation with facts and probabilities—can weaken its hold. Asking, “What is the worst that can happen? How likely is it?” replaces panic with clarity.
Practical Exercises to Rewire Panic Response
- The “5-4-3-2-1” Grounding Technique When feeling overwhelmed, engage your senses:
- Identify 5 things you see
- Touch 4 things around you
- Listen to 3 sounds
- Identify 2 scents
- Take 1 slow, deep breath This method shifts focus away from panic and toward reality.
- Opposite Action Therapy
- If you feel like hiding, go for a walk.
- If your instinct is to stay silent, say something positive out loud.
- If you want to curl into a ball, stretch your body tall. Doing the opposite of your impulse teaches the brain to associate fear-inducing situations with empowered actions.
- Controlled Exposure Practice If you fear public speaking, begin by talking to yourself in a mirror. Progress to small conversations with friends, then larger groups. Systematic exposure makes fear manageable over time.
Conclusion: Rewiring the Panic Response
While fear feels uncontrollable, small intentional actions can disrupt its cycle. By consciously countering panic’s physical manifestations, individuals take back control, shifting their mindset from reactionary fear to mindful resilience. Over time, practicing these strategies builds confidence and reduces the intensity of anxiety responses.