How Not to Give in to Panic During Difficult Times: Recommendations from a Psychologist

Fear, anxiety, and uncertainty about the future can overwhelm each of us. Fortunately, there are strategies that will help you maintain your mental health during stressful and uncertain times — psychologist Olga Romaniw will tell you more.

Olga Romaniw, Psychologist

Allow Yourself to Experience Feelings

First and foremost, you should listen to yourself and become aware of your feelings. People react differently to events: some experience strong emotions, others feel nothing at all. Allow yourself to feel what you're feeling, and don't judge your personal experience or that of others. If anxiety continues to grow and paralyzes you, it's essential to take action and seek professional help.

Accept That You Cannot Control Everything

Anxiety only worsens when accompanied by guilt or a sense of responsibility. If the combination of these feelings becomes unbearable and threatens your mental well-being, remind yourself that you cannot control everything. Life always includes situations beyond our control — from natural disasters to icicles falling off roofs. The best way to avoid fear is to try learning how to live in the present moment.

Limit News and Social Media Consumption

If stress becomes unbearable, try limiting the time spent on Facebook*, Twitter, and other social networks. This also applies to watching and reading news. There are apps and websites that can help you temporarily block access to social media or specific portals. If complete disconnection seems too difficult, set limits for yourself: use a timer to remind yourself to stop.

Speak with Loved Ones

For others more inclined to control, active involvement in the situation might become a better way to cope with anxiety through an illusion of control. In such cases, sharing thoughts with others can be a way to strengthen positive societal values and shared identity. Even if you don't know what to say, simply being present with others during tough times can be very helpful.

Take Care of Yourself

Maintain your daily routine and engage in healthy activities — this will help redirect attention to things you can truly control. Try to find a balance between staying informed and living your everyday life. Basic self-care actions can truly change the situation during stress: take breaks during work or study, communicate more often with family and friends on light topics, take fewer responsibilities, pursue hobbies, read.

Use Coping Practices

If anxiety doesn’t go away, relax using special practices. Try using such self-soothing strategies as walking or physical exercises — for example, yoga slows down breathing and heart rate and helps lower blood pressure. Stretching exercises also promote calmness.

Another effective option is breathing techniques. Close your mouth and breathe in through your nose, counting to four. Then count to seven while holding your breath. After that, slowly exhale, counting to eight. Repeat the exercise several times until you feel calmer.

During a panic attack, you can redirect attention to your surroundings. Name:

• three objects nearby;
  
• three sounds you hear;
  
• three tactile sensations you feel.

Remember that you may not be as efficient as usual, and you might need more time or support to complete tasks. That’s normal. Just plan your actions accordingly and reach out for help when needed.

*Meta Platforms, Facebook, and Instagram have been recognized by a Russian court as extremist organizations, whose activities are prohibited within the territory of the Russian Federation.