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7 Tips to Gain Back Control (from a melt down)

Ever felt like you’d taken on just that little bit too much?  Your chest tightens, you start to sweat (you sometimes shake) and you have a strange overwhelming feeling of anxiety?  It kind of feels like when my 5 year old and 2 year old are jumping on me – only I can see where they’re coming from and when to expect it.

It happened to me recently.  I had a mini-panic attack.  I even got so freaked out I went to my doctor who told me I had reached 98% and if someone gave me 4% more I could explode.  “Is there a pill to fix that?” I asked looking passed his jelly bean jar for something heavier.

In short, “no” was his surprising answer.  “What?  Seriously?  Nothing to pep me up?  Cool me down?”

“No.”  He did however give me some great tips on what to do next, and I want to share them in case it helps other people who have felt like this too.

1. Find five minutes in the day to breathe.  Only breathe without distractions away from kids, the office, traffic and count your inspirations.  Any distracting thoughts that come into your head – don’t fight them, just let them wash over you.

2. Create accountability partners.  It may be a regular check in with your spouse.  It could be a scheduled chat with a friend.  Keep it on the topic of “how are you feeling today?”

3. Write down a list of all the things you are currently doing in your life with the following headings;

- Home and Family

- Work

- Community

- Leisure

- Finances

- Health

Now look for distractions within all of these areas that you can sacrifice or eliminate to create more time to breathe and relax.

4. Create a calendar of goals around the above mentioned headings.  Short term, mid term and long term.  Where should we plan the next getaway?  When should it happen?

5. Do more of the things you love to do and less of the things you dislike doing.  Learn to say “no” more often to others and “yes” more often to yourself.

6. Speak to a professional if you need help coping.  They can also help with planning the above.

7. Don’t be afraid to tell people close to you, that you’ve bitten off more than you can chew.  It’s particularly hard for Aussie men (apparently) but you need to let those who are close to you know!

Hope this helps if you’ve ever felt this way.  The feeling of anxiety doesn’t disappear overnight, but by re-focusing on the above it has helped me.