Calming the Rush of Panic by Bob Stahl Page B

Consider where you hold these emotions in your body. Investigate just the facts. How do these feelings affect your body, thoughts, and emotions? Take this time to reflect on what you discover.
The last step in your mindful inquiry is non-identifying, or not taking your emotions personally. This may require some effort and practice, since it may feel counterintuitive. Try to remember that you are not your feelings. Your feelings are momentary, passing, impermanent. What you are feeling now may not be what you feel later. By non-identifying, you essentially allow your feelings to be, without making them about you. Your emotions and feelings are a passing state of mind, like a passing train. These emotions that you are feeling now do not identify who you are as a person. Reflect on how you feel when you don’t identify with your panicky emotions.
This mindful self-inquiry is an extremely useful tool for shifting your perspective on how you look at panic. Start your mornings in this way to deepen your understanding and soften your reaction to your panicky emotions.
Restore Peace in Your Heart
There is no ideal time or place for a panic attack to hit. You may be in the privacy of your home on your day off when panic grips you by the heart. An e-mail, a bill, or a voice message could trigger it. If others are around, you may experience tremendous embarrassment or shame about your panicky feelings. It is intensely uncomfortable to have others, such as family members or roommates, witness your emotional meltdown. Shame is an extremely painful emotion whereby you may even feel apologetic to others for putting them through your panic.
Mindfulness is a way to help you cope with your panicky feelings. Day-to-day chores are an ideal time for bringing mindfulness into your routine at home, at work, at a social gathering at someone’s house, or wherever some dirty dishes are piling up. Try this next practice while you wash the dishes, that much-dreaded activity that follows a hard-earned meal.
     
While standing at the sink, close your eyes and take three to five mindful breaths. With each breath, pause and fully experience your inhale and exhale. When you tune in to your breath—its rhythm, pace, sensation, and sound—you drop into the full experience of being present, being here. Now, open your eyes and continue.
Turn on the water at the temperature that you desire. While the water is running, keep your fingers in the stream. If you are conscientious about not wasting water, then fill a glass or bowl with water and soak your fingers in it. Notice what you’re feeling in the water. How does the water feel against your skin? What sensations come up? Ask yourself, where does the water come from, beyond the faucet? A mountain, a river, an aqueduct? Consider what a miracle it is to have this free-flowing water at your easy disposal. Take a moment to be grateful for this water.
Grab the sponge and add some dish soap. Pay attention to every small detail—the color of the sponge, the smell of the soap, the feel of the bubbles on your hands.
Pick up an item to wash and consider where it’s been, who used it, and what was eaten or drunk from it. Consider the history or story behind each item—a cup that was a gift from an old friend, dishes from your first marriage, or your child’s favorite spoon.
Remember to check in often with your breathing and to reconnect with the unfurling present moment.
A common challenge that may arise is when difficult emotions start to surface. We all have a natural tendency to push away what feels bad. Take this mindful moment to acknowledge any feelings percolating inside you, and resist the urge to push them away. Allow yourself to simply experience the emotions and let them be there with you. Take note of any subtle fluctuations in the feelings that come into your heart. During times of shame or embarrassment, notice how even these awkward feelings shift—one moment they are intense; the next, barely