fbpx

Rosen’s Mindfulness Minute No. 4

Adam Rosen, DO shares a number of mindfulness practices that can be used when anxiety or panic attacks come on.

March 27, 2024

Rosen’s Mindfulness Minutes no. 4

When I was enrolled in the Cognitive Behavior Therapy program in San Diego the vast majority of patients were either in healthcare or the military. You can read into that as you may.

 

ANXIETY AND PANIC ATTACKS

Most of us in the program suffered from anxiety and panic attacks.

The fear that induces panic or anxiety can result in real physiological responses such as rapid heart rate, faster and shallower breathing, sweating, trembling and a feeling as if you were about to have a heart attack or die.

The symptoms are real, they are not just in one’s head.

The issue is that we and our brain overestimate the danger and our sympathetic nervous system goes into hyperdrive. That flight, fight or freeze response.

 

(advertisement)

Sign up to watch a lecture now.  Use our new filters to select a lecture that fits your needs.

 

PANIC OF THE PANIC

Mingyur Rinpoche, a Buddhist monk, who teaches meditation has been very open about his panic attacks he had as a young boy. He tells people how through meditation he came to invite his panic in as opposed to trying to repress or repel it which only seemed to make the panic worse. He even talks about how our panic symptoms are typically worse thinking about the event that causes the panic – this he referred to as the “panic of the panic.”

Luckily there are some ways to address panic when it does occur. In my mindfulness minutes no 2 I reviewed a number of breathing techniques which can help such as box breathing and the 4-7-8 technique.

 

COUNTING GAME

Another tool you can use is the counting game.

Wherever you are, look around and count things.

You might see and say ‘one table’ and ‘four chairs’ and ‘two doors’ etc.

By focusing your attention on something new you may begin to see your nervous system calm down and the volume of your anxiety decrease.

 

By focusing your attention on something new you may begin to see your nervous system calm down and the volume of your anxiety decrease. Click To Tweet

 

ABC GAME

You can try the ABC game.

In this technique you choose a category such as food or animals.

Starting with A you might say A for Apple, and B for Banana, and C for Cantaloupe, etc. Again you are removing your awareness from panic to something more benign.

 

3’s OR 7’s GAME

Lastly, you may try counting. You can count by 3’s or 7’s either starting at 0, or to make it harder, and requiring more concentration, you may start at 100 and count backwards. Again you are redirecting your attention to allow your heart rate and breathing to slow.

 

By sharing this article with YOUR social media audience, you help us stay alive, and even grow.  Tag us (@SoMeDocs) and we’ll swoop in to thank ‘ya!

Brand Your Social Media Content in a Day

 

PRACTICE

It is hard to learn how to swim when you are drowning. So do not wait to practice one of these techniques in the middle of a full blown panic attack. Preferably, pick one and practice it every day or three times a day. In this way you will be ready to act when the panic begins to set in.

I hope you have found this helpful. Be safe and be well.

Check out Mingyur Rinpoche’s book ‘The Joy of Living.’

Adam Rosen, DO

Adam Rosen, DO

An orthopedic surgeon with a focus on mindfulness meditation practices and patient/physician wellness and education.

All opinions published on SomeDocs-Mag are the author’s and do not reflect the official position of SoMeDocs, its staff, editors. SoMeDocs is a magazine built with the safety of free expression and diverse perspectives in mind. For more information, or to submit your own opinion, please see our submission guidelines or email opmed@doximity.com. Do you have a compelling personal story you’d like to see published on SoMeDocs? Find out what we’re looking for here and submit your writing, or send us a pitch.

All opinions published on SomeDocs-Mag are the author’s and do not reflect the official position of SoMeDocs, its staff, editors. SoMeDocs is a magazine built with the safety of free expression and diverse perspectives in mind. Do you have a compelling personal story you’d like to see published on SoMeDocs? Submit your own article now here.

Share

Leave a Reply

Your email address will not be published. Required fields are marked *

This learning experience is powered by CMEfy - a platform that brings relevant CMEs to busy clinicians, at the right place and right time. Using short learning nudges, clinicians can reflect and unlock AMA PRA Category 1 Credit.

Of Interest

Subscribe To Our Newsletter

Get updates and learn from the best

Medicine Monologues [SERIES]

The Paperwork Episode [EPISODE]

This episode of Medicine Monologues covers “paperwork”: how much is too much, where it comes to medical-record keeping? Dr. Corriel takes a dive.

[SERIES] Stigmatized

Coming Soon: Stigmatized [SERIES]

Coming Soon: Dr. Jay Joshi hosts this limited time series, in which he brings other healthcare professionals to the discussion table, to cover a stigmatizing topic.

[SERIES] Stigmatized

Coming Soon: Stigmatized [SERIES]

Coming Soon: Dr. Jay Joshi hosts this limited time series, in which he brings other healthcare professionals to the discussion table, to cover a stigmatizing topic.

Jamian Reed, DO

Jamian Reed, DO

Introducing Psychodynamic Osteopathy to find health of body, mind, and spirit.

Alina Olteanu, MD, PhD

Alina Olteanu, MD, PhD

Preventing chronic diseases, including mental health struggles, starts in childhood! Healthy children grow into health adults!

Uday Khosla, MD

Uday Khosla, MD

I am a nephrologist who focuses on developing businesses that support physician independence and improve the healthcare experience for both patients and physicians.

Want More?

Be a part of our healthcare revolution. Don't miss a thing SoMeDocs publishes!

Disclaimer: SoMeDocs assumes no responsibility for the accuracy, claims, or content of the individual experts' profiles, contributions and courses. Details within posts cannot be verified. This site does not represent medical advice and you should always consult with your private physician before taking on anything you read online. See SoMeDocs' Terms of Use for more information.

follow us

© 2024 SoMeDocs. All Rights Reserved.

Soak up our content & grow

Earn CME

Drop your email address below and we’ll email you the link for earning CME (through CMEfy). Please check your spam folder if you do not receive our email. We’ll also add you to our Sunday newsletter, so you can earn more CME credits reading our content!

Support A Platform that Celebrates Real Doctors

For just $10 a month, you can help keep this openly accessible site available to all & help us sponsor in more doctors.

Interested in subscribing
to our unique content?

Interested in subscribing to our unique content?

I acknowledge that this site is not to be used for medical advice.

Play Video
Our Founder Answers Your BURNING Question

SoMeDocs

“Why should I become a member of SoMeDocs if I already have my own space online?”

Site SoMeDocs Logo, square

WANT TO STAY IN THE LOOP?

DON'T MISS A SINGLE CONTENT PIECE.