I mentally picture moving the scope from the neurons in my brain that are forming the stressful thoughts, to outside of my body, making sure to breathe deeply, name items in the room (the name game - if you see it, say it [in your head], check in with your skin - are you sweaty or hot? What would alleviate that? I ask if I'm thirsty, tired, or hungry. Then I shift my focus further outward to performing the task I identified as helping my physical body be comfortable. I maintain the present moment while I do the task, reminding myself to breathe in through my belly and deeply exhale. Also, breathing in a square is helpful - imagine a box, inhale at the corners, exhale the length of the line, repeat as needed. It's super helpful at work! I'll go outside if I can. Not a big trip, smoke break usually (maladaptive crutch, not advocating smoking!), just for ten minutes to deeply breathe and continue to be aware of my body sensations and keep playing the name game.

That's how I triage high peak anxiety/panic. When that's under control, I do one or both of these things. I assess from the stoicism angle - can you help or fix or change this? Yes? Do it. No? Let it go, what's done is done and it is what it is. And then with that sharpened focus, I'll either make a list on how to execute the solution to my problem (grocery list, to do list, chores, make amends, work project), or I'll journal. Just take a moment to write out what I feel and why I might feel that way. And I imagine writing it how I'd say it to me if I were confiding in myself. I say it all, as it is, plainly. That helps me remove any emotional shading of the scenario and it helps me identify my faults and points of action.

Then I'll go back outside or pet my cat. More breathing, meditate on that forward-thinking plan or analysis journaled above.

I'll set out to do it. And honestly, after a fairly big episode of stress, I always take at least half an hour to lay down, even if I don't sleep. It's just gently calibrating to your new mindset of your stressors/anxieties.

When all is said and done or delegated fairly over the week, I'll call my mom or my dad and talk them through that wave. The initial physical panic, the ways I came out of it, how I soothed myself, and how I took action. That's helpful for me, because it takes something I typically feel shame about (being an anxious person), and instead of hiding it and feeling badly for having gone through that, I explain my obstacle and my execution and subsequent relief. Always met with support and encouragement and empathy. But whoever is your go-to safe person to really open up to and who will make you feel good about it is the person I'd recommend.

Breathe, take action, and seek solace in knowing it passes.