New Data (after)
{
"cbt_title": "Understanding Panic and Anxiety",
"cbt_image": "",
"cbt_order": "1",
"cbt_summary": "<p><b>“You</b> <b>experience</b> <b>moments</b> <b>absolutely</b> <b>free</b> <b>from</b> <b>worry.</b> <b>These</b> <b>brief</b> <b>respites</b> <b>are</b> <b>called</b> <b>panic”</b></p><p>Welcome to the world of anxieties and fears, where life feels like a rollercoaster.</p><p>Picture those rare moments when worries take a backseat; they're so infrequent <b>that</b> <b>you</b> <b>dub</b> <b>them</b> <b>'panic.'</b> <b>Why?</b></p><p><b>Because</b> <b>finding</b> <b>tranquility</b> <b>amid</b> <b>anxiety</b> <b>is</b> <b>akin</b> <b>to</b> <b>discovering</b> <b>a</b> <b>needle</b> <b>in</b> <b>a</b></p><p><b>haystack.</b></p><p><b>Ready</b> <b>for</b> <b>the</b> <b>ride?</b> Recall a time when fear gripped you suddenly. Perhaps it was your car skidding on a rainy day, the moment your crush chose someone else, or your boss hinted at improvement. In such moments, when impending doom looms <b>,</b> <b>your</b> <b>body</b> <b>instinctively</b> <b>shifts</b> <b>into</b> <b>'fear</b> <b>mode.'</b> However, there are instances when you feel tense and worried without a clear cause. We call this generalized anxiety <b>a</b> <b>form</b> <b>of</b> <b>fear</b> <b>lacking</b> <b>a</b> <b>specific</b> <b>trigger</b> .</p><p>When you're anxious, your body reacts as if it's getting ready to protect you from danger. You might start breathing fast, feel your muscles get tight, or notice you're sweating. Your heart could race, and you might feel dizzy, short of breath, or like things aren't real. Your hands or feet might tingle, and you could feel sick to your stomach.</p><p><b>But</b> <b>fear</b> <b>not,</b> <b>this</b> is only a temporary state. <b>You’re</b> <b>safe,</b> <b>even</b> <b>if</b> <b>it</b> <b>doesn’t</b> <b>feel</b> <b>like</b> <b>it.</b> Think of panic like a wave. It starts small, builds up, and reaches its peak, but then it always fades away. You’ve been through this before, and you’ll get through it again. Just like every wave, it won’t last forever, and you’re stronger than you think.</p><p><b>Try</b> <b>4</b> <b>4</b> <b>4</b> <b>RULE:</b></p><p><b>“When</b> <b>panic</b> <b>or</b> <b>anxiety</b> <b>strikes</b> , <b>take</b> <b>a</b> <b>deep</b> <b>breath</b> <b>in</b> <b>through</b> <b>your</b> <b>nose</b> <b>for</b> <b>four</b> <b>seconds,</b> <b>hold</b> <b>it</b> <b>for</b> <b>four</b> <b>seconds,</b> <b>and</b> <b>then</b> <b>breathe</b> <b>out</b> <b>through</b> <b>your</b> <b>mouth</b> <b>for</b> <b>four</b> <b>seconds.</b> <b>Repeat</b> <b>this</b> <b>a</b> <b>few</b> <b>times!”</b></p><p>Bozkurt, B., & Mann, D. L. (2003). Shortness of breath. Circulation , 108 (2), e11-e13.Link</p><p>Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-regulation of breathing as a primary treatment for anxiety. Applied psychophysiology and biofeedback , 40 (2), 107-115. Link</p>"
}