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{
"cbt_title": "Understanding Panic and Anxiety",
"cbt_image": "Day 999.png",
"cbt_order": "999",
"cbt_summary": "<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\"><b>“You experience moments absolutely free from worry. These brief respites are called panic”</b></span></p><p>Welcome to the world of anxieties and fears, where life feels like a rollercoaster. Picture those rare moments when worries take a backseat; they're so infrequent <b>that you dub them 'panic.'</b></p><p style=\"text-align: center;\"><b>Why?</b></p><p style=\"text-align: center;\"><span style=\"font-family: Caveat; font-size: 18pt;\"><b>Because finding tranquility amid anxiety is akin to discovering a needle in a haystack.</b></span></p><p><b>Ready for the 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>, your body instinctively shifts into 'fear mode.'</b></p><p>However, there are instances when you feel tense and worried without a clear cause. We call this generalized anxiety <b>a form of fear lacking a specific trigger</b>. 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 fear not, this</b> is only a temporary state. <b>You’re safe, even if it doesn’t feel like 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 4 4 4 RULE:</b></p><p><i><b>“When panic or anxiety strikes</b></i><i>, </i><i><b>take a deep breath in through your nose for four seconds, hold it for four seconds, and then breathe out through your mouth for four seconds. Repeat this a few times!”</b></i></p><p><span style=\"font-size: 10pt;\">Bozkurt, B., & Mann, D. L. (2003). Shortness of breath. </span><span style=\"font-size: 10pt;\"><i>Circulation</i></span><span style=\"font-size: 10pt;\">, </span><span style=\"font-size: 10pt;\"><i>108</i></span><span style=\"font-size: 10pt;\">(2), e11-e13.</span><a href=\"https://www.ahajournals.org/doi/full/10.1161/01.CIR.0000075956.36340.78\"><span style=\"font-size: 10pt;\"><u>Link</u></span></a></p><p><span style=\"font-size: 10pt;\">Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-regulation of breathing as a primary treatment for anxiety. </span><span style=\"font-size: 10pt;\"><i>Applied psychophysiology and biofeedback</i></span><span style=\"font-size: 10pt;\">, </span><span style=\"font-size: 10pt;\"><i>40</i></span><span style=\"font-size: 10pt;\">(2), 107-115.</span><a href=\"https://link.springer.com/article/10.1007/s10484-015-9279-8\"> </a><a href=\"https://link.springer.com/article/10.1007/s10484-015-9279-8\"><span style=\"font-size: 10pt;\"><u>Link</u></span></a></p>"
}