PANICKED
Journal Prompts for when you’re panicked
Journaling when you’re feeling panicked provides a safe space to release overwhelming emotions. It allows you to process what’s triggering your panic, regain perspective, and ground yourself in the present moment, turning chaotic thoughts into actionable clarity.
Where do you feel this feeling in your body? How does it show up physically for you?
Spend 5 minutes free writing without judgment about your feelings and/or an emotionally charged episode.
Get it out! Write a letter to the person or circumstance that’s causing you to feel this way, but don’t send it. Just allow yourself to sit with the feelings.
What specific situation or thought is causing me to feel panicked right now? Break it down into smaller pieces to understand the source of your fear.
What evidence do I have that supports or challenges my fears in this moment? Reflect on whether your worries are rooted in reality or assumptions.
Ask yourself: What is within my control, and what is not? Separate your concerns into what you can influence versus what’s outside your control. Focus your energy on actionable steps for what you can change.
Ask yourself: What past experiences have I had similar to this one? Reflect on times when you've felt panicked before and how you handled those situations. How did you overcome them?
Imagine yourself free from the burden of this feeling? How would your life be different? What goals would you set for yourself? Use this prompt to envision a future where you embrace your abilities and achieve even greater success.
What do I need most right now to feel safe or grounded? Identify and prioritize your immediate needs to regain a sense of control.
Are there any memories attached to this feeling or situation? Is this situation similar to something that has happened in your childhood? How did it feel?
What would I tell a friend who is panicked about this issue?
How do you speak to yourself when you’re experiencing this feeling? Does it differ from how you speak to yourself when you’re not experiencing this feeling?
Have you ever been ashamed or embarrassed by this feeling? What was the situation, and were you the one who made yourself feel ashamed, or was it other people? (Could be both)
What small step can I take today to reduce the intensity of this feeling and bring myself more peace?
For professional success …
The "Pause and Prioritize" Method
What it is: When panic sets in, take a moment to pause and identify the single most urgent task. It works because narrowing your focus reduces overwhelm and helps you regain a sense of control.
How to practice: Step away for 60 seconds, breathe deeply, and ask yourself, "What’s the one thing I need to address right now?" Then, take action on that priority.
To fuel personal growth and success …
Reframe the Spiral with Curiosity
What & Why it Works: When panic arises in personal situations, reframing your thoughts can help shift your perspective. It works by challenging catastrophic thinking and replacing it with more balanced, constructive thoughts.
How to Practice: Write down your fear, ask yourself, "What’s another way to see this?" and replace it with a thought that is both realistic and self-compassionate.
Self-Compassion Break
What & Why It Works: A self-compassion break allows you to acknowledge your feeling without judgment, easing the pressure and providing emotional relief.
How to Practice: Take a moment to tell yourself, “It’s okay that I’m feeling this way; I’m doing the best I can right now.” Place your hand on your heart and take a few deep breaths, embracing your feelings with kindness.
The 5-4-3-2-1 grounding technique: This technique helps redirect your focus away from overwhelming emotions and into the present moment, Engaging your senses calms the nervous system, counteracting the fight-or-flight response and fostering a sense of safety.
Here’s how to implement it:
Find a Comfortable Position: Sit or stand in a quiet place where you can focus without distractions.
Take a Deep Breath: Inhale slowly through your nose for a count of four, hold for four, and exhale through your mouth for a count of four. Repeat this a few times to center yourself.
Engage Your Senses:
5 Things You Can See: Look around you and identify five things you can see. It could be the color of the walls, a picture, or a shadow on the floor.
4 Things You Can Touch: Notice four things you can physically touch. This might be the texture of your clothing, the chair you’re sitting in, or the ground beneath your feet.
3 Things You Can Hear: Listen for three sounds. This could be the ticking of a clock, the sound of traffic outside, or birds chirping.
2 Things You Can Smell: Identify two scents in your environment. If you can't smell anything at the moment, think of your two favorite scents, like fresh coffee or a favorite perfume.
1 Thing You Can Taste: Focus on one thing you can taste. This could be the aftertaste of a meal, a mint in your mouth, or simply the air around you.
Reflect and Release: Take another deep breath after going through the senses. Compare how you feel now to when you started the exercise. Acknowledge any shifts in your emotional state.
Discover powerful mindfulness strategies to help you stay focused and calm—click HERE to explore!
Breathing Exercises…
Box Breathing
What it is & Why it Works: Box breathing is a simple technique to calm your nervous system when panic hits at work. It works by slowing your breathing, which signals your brain to exit fight-or-flight mode and regain focus.
How to Practice:
Inhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale through your mouth for 4 seconds.
Hold again for 4 seconds before starting the next breath.
Repeat for 4-6 cycles.
Learn more about Mindful Breathing and Find Tips for Practicing HERE.