Chapter 1: Understanding My Panic

After relocating to Switzerland a few years back, I unexpectedly began to experience anxiety while driving through tunnels. For anyone who has visited Switzerland, you know that the country is home to numerous long tunnels carved through towering mountains. This reaction was unusual for me, as I had never had issues with confined spaces; I had even endured several MRI scans, which involved being enclosed in a tight, noisy tube for extended periods.

As a psychologist, I often find myself analyzing the reasons behind my experiences, which can sometimes be a double-edged sword. I began to question why I had developed a fear of tunnels. The symptoms were unmistakable: an accelerated heartbeat, shallow breaths, sweaty palms, and a sense of impending doom. My thoughts spiraled into a fixation on the fear of being trapped underground and unable to breathe.

A recent incident made it clear that I needed to address this issue swiftly. While on vacation in Champagne, France, my family and I decided to explore the expansive cellar caves of Maison Mercier, known for its 18-kilometer network of tunnels located 30 meters below ground. Just browsing the website to book the tour heightened my anxiety, causing my heart to race and intrusive thoughts about suffocation to arise.

Determined not to spoil the trip for my family, I resolved to confront my fears and proceeded with the booking.

As the tour commenced, we descended in a glass elevator, and a film projected on the front wall, detailing the history of the winery as we sank deeper into the earth. To make matters worse, my husband cheerfully remarked to our daughter, "We're going so deep underground!" This was the tipping point; I felt an overwhelming urge to escape. My heart raced, and panic began to take hold.

In that moment, I knew I had to control the situation before it escalated into a full-blown panic attack. Drawing on my background in psychology, I employed techniques related to stress management and mindfulness.

The first video features Dr. Becky Spelman discussing effective strategies to manage panic attacks. This can offer valuable insights for anyone facing similar challenges.

I closed my eyes, took deep breaths, and reassured my racing heart. Understanding that the mind and body are intertwined in a feedback loop, I focused on calming my body to disrupt the cycle of panic.

1. Breathe slowly,
2. Relax your muscles,
3. Remind yourself that you are safe.

As my body began to relax, I found it easier to manage my thoughts and ease the panic.

Visualization Techniques

To actively promote relaxation, I utilized visualization. I imagined gently stroking my heart, much like you would comfort a child. Envisioning peaceful imagery signals safety to the brain, which diminishes the fight-or-flight response triggered by fear.

As I inhaled deeply, I pictured cool, calming air flowing through my body, while exhaling anxiety-laden air. This process continued until I felt my body calm down, allowing me to shift my focus to more positive thoughts.

Refocusing My Attention

Once I had disrupted the mind-body loop and calmed myself, I knew I needed to redirect my focus to prevent anxious thoughts from resurfacing. Research indicates that the brain cannot concentrate on multiple stimuli simultaneously. By shifting attention to something neutral or uplifting, I activated different neural pathways, thereby reducing fear-related activity in my brain.

My children became my anchor. I turned to my daughter and engaged her with questions throughout the 18-kilometer journey filled with massive wine barrels and dusty bottles of champagne. Focusing on her enjoyment left no room for my mind to drift back to fear.

Concluding Thoughts

I felt a sense of pride in overcoming what could have easily escalated into a panic attack. I realized that, even when anxiety strikes unexpectedly, it doesn't have to dominate my experience. Naturally, I celebrated my achievement at the end of the tour with a few bottles of champagne!

With effective techniques like calming the body, redirecting the mind, and practicing visualization, it is possible to break the cycle of panic and regain control over one's thoughts. This experience served as a reminder that, although anxiety can feel overwhelming, it is fundamentally a mental challenge that can be managed through mindfulness and strategic approaches.

While my methods are rooted in psychological and neurological concepts, it's important to acknowledge that the specific techniques I used may not be universally applicable.

The second video presents a guided walkthrough of the Anti-Struggle Technique for managing panic attacks, offering practical strategies that can help in real-time situations.