Trauma and how to handle panic attacks
It’s all about the nervous system. Our nervous system is designed to help us survive and keep us alive. That is its whole purpose.
It has certain built in mechanisms to respond to danger and it triggers the release of adrenaline. Its automatic survival response is to move, so it prepares us to take action through movement with the choice of fight or flight in order to protect us.
When we prepare to fight or flee it’s all happening automatically, far away from conscious control.
When we are unable to use up the adrenaline that’s been generated to move for our survival, this energy is not used up and stays in our body. And it becomes stuck in specific patterns of neuromuscular readiness. A person can stay in a state of acute and then chronic nervous system arousal. This leads to a dysfunctional nervous system.
In this traumatised nervous system state, it is difficult if not impossible to function normally under these circumstances.
The sympathetic nervous system (your personal surveillance system) is always on high alert and scanning for danger. In this state you will feel your heart rate speed up and your breathing becomes short and shallow, your muscles throughout your entire body are tensed in specific patterns of readiness.
Your blood leaves your brain and rushes to different parts of your body, particularly your arms and legs so that you can take action to fight or flee. This is why you cannot think your way out of panic and this rush of adrenaline makes it hard for you to switch off and relax.
This is what the body does to help us survive. If we don’t take action and physically use up the adrenaline in the body, we can become stuck or trapped in a sympathetic survival state.
The fight response often leads to confrontation, a rigid body posture, a challenging tone of voice and gestures. A flight response often leads to a body that cannot be still with constant movement, foot tapping and fidgeting.
The health consequences can include heart disease, high blood pressure, pain, headache, chronic neck, shoulder, and back tension, digestive issues, memory loss, insomnia, and a weakened immune system.
The physical sensations of a panic attack are far from sudden or instant. Rather, the symptoms begin building up to an hour before the full onset so recognising the early signs of panic can help you prevent attacks.
The combination of adrenaline in your body and past traumatic events that are stored in buried memories, as though they were ongoing and still happening in the present moment, can cause your personal surveillance system to set off an alarm that seems to be firing unreliably or when it doesn’t need to.
With this initial understanding of the role and responses of our personal surveillance system, we can begin to track it, tune into it with more awareness, and learn how we can support it to return to a more balanced state.
Symptoms that are telling you that your nervous system is wired and needs support and recovery:
· Hypervigilance
· Excessive startle response
· Racing heart
· Heartburn
· Restlessness (can’t sit still or bounce legs/fidget)
· Muscle tension
· Chronic pain
· Insomnia
· Nightmares
· Anxiety
· Outbursts (saying things we don’t really mean)
· Ruminating thoughts
· Prolonged irritability
· Emotional reactivity
Supressing the fight or flight survival instinct means that you repeatedly resist what your body is biologically trying to do to reset itself. This on-going nervous system instability results in a full-blown panic attack. By recognising the early signs, you are able to cope with the waves rather than a full blown tsunami.
How to recognise the early signs of panic
Tracking your own unique nervous system symptoms can help you to have a better understanding of when you are beginning to feel wired. In therapy I will help you to build awareness to know exactly what your symptoms are, and what you can do to find your way back to a safe and balanced nervous system state.
I help you to learn how to listen to your body, be aware of the cues of danger and take control to support yourself back to a place of safety and calm.
In order to build awareness and recognise your nervous system state, you could write it down, draw it or say it out loud to yourself.
Physical Signs – What sensations do I notice in my body? Heartrate, breathing, posture, tension, digestion, pain, etc.
Behaviours – How are these physical signs affecting me? Sleep, eating habits, energy levels, performance and focus, mood, and relationships.
Thoughts – Based on these physical signs and behaviours what am I telling myself? This is around your beliefs, such as ‘I am …’, ‘They are …’, ‘The world is …’, and statements that include wording such as ‘everyone, no-one, always, never’, etc.
Triggers – What has stimulated my nervous system? Environment (lighting, temperature, noise levels), people, situations, smells, sounds, sights, feelings, thoughts, etc.
When I feel panic building inside, why can’t I just think myself out of it?
Because your instinctive survival response is biological. And also because story follows state. For every 1 nerve sending information from your brain down into your body, you have 9 nerves sending information from your body up to your brain.
The mind tells a story based on the information it receives from the nervous system. These beliefs then form the basis of how we live our lives and feed our anxious thoughts.
What should I do when I feel panic building inside?
Contrary to all the popular advice you’ve been given to “Take a deep breath to calm down” please avoid doing this!
Taking deep breaths actually revs up your nervous system, because you take in too much oxygen and release excess carbon dioxide. This may lead to low levels of carbon dioxide in your blood which causes many of the symptoms that you feel if you hyperventilate.
Your instinctive fight or flight survival response wants to move, so shaking is how your body and nervous system uses up adrenaline and releases muscle tension.
Using this natural form of movement helps your body to release the build-up of energy in your nervous system and complete the cycle of activation.
How to shake it off:
· Flick your hands like you’re shaking off sticky honey
· Lie on your back and run in the air with your legs and arms
· Stand up and shake your arms, legs and whole body
· Move your body energetically in any way that feels right for you like bouncing up and down, running on the spot or jumping
· Stomp your feet on the ground as fast as you can as if you were running
What is the best way to breathe when I feel anxious or panicky?
Avoid deep breaths! Rather try to just breathe intentionally in and out at a normal or shallow rate, as this can increase carbon dioxide levels and reduce distressing symptoms.
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Understanding COSC Certification and Its Importance in Watchmaking
COSC Validation and its Stringent Criteria
Controle Officiel Suisse des Chronometres, or the Official Swiss Chronometer Testing Agency, is the authorized Switzerland testing agency that certifies the accuracy and accuracy of timepieces. COSC accreditation is a sign of excellent craftsmanship and dependability in timekeeping. Not all timepiece brands follow COSC accreditation, such as Hublot, which instead sticks to its proprietary stringent standards with movements like the UNICO calibre, attaining equivalent precision.
The Art of Exact Timekeeping
The core mechanism of a mechanized watch involves the mainspring, which supplies energy as it unwinds. This mechanism, however, can be prone to external factors that may affect its accuracy. COSC-validated movements undergo demanding testing—over fifteen days in various conditions (five positions, 3 temperatures)—to ensure their resilience and dependability. The tests assess:
Average daily rate precision between -4 and +6 secs.
Mean variation, maximum variation levels, and impacts of temperature changes.
Why COSC Validation Matters
For timepiece aficionados and connoisseurs, a COSC-accredited timepiece isn’t just a piece of technology but a demonstration to enduring excellence and precision. It symbolizes a watch that:
Offers outstanding dependability and accuracy.
Provides confidence of superiority across the entire design of the watch.
Is likely to hold its value better, making it a wise choice.
Popular Timepiece Brands
Several renowned manufacturers prioritize COSC validation for their watches, including Rolex, Omega, Breitling, and Longines, among others. Longines, for instance, presents collections like the Archive and Soul, which feature COSC-accredited movements equipped with innovative substances like silicone equilibrium springs to improve durability and efficiency.
Historic Context and the Development of Timepieces
The concept of the timepiece originates back to the requirement for exact chronometry for navigational at sea, highlighted by John Harrison’s work in the eighteenth century. Since the formal establishment of COSC in 1973, the accreditation has become a standard for evaluating the precision of luxury timepieces, maintaining a tradition of superiority in watchmaking.
Conclusion
Owning a COSC-validated watch is more than an aesthetic choice; it’s a commitment to quality and precision. For those appreciating accuracy above all, the COSC accreditation offers peacefulness of thoughts, ensuring that each accredited timepiece will function reliably under various conditions. Whether for personal contentment or as an investment, COSC-validated watches stand out in the world of watchmaking, maintaining on a tradition of meticulous chronometry.
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Understanding COSC Certification and Its Importance in Horology
COSC Validation and its Demanding Standards
Controle Officiel Suisse des Chronometres, or the Controle Officiel Suisse des Chronometres, is the authorized Swiss testing agency that attests to the accuracy and accuracy of timepieces. COSC validation is a symbol of quality craftsmanship and dependability in timekeeping. Not all watch brands follow COSC certification, such as Hublot, which instead follows to its own stringent standards with mechanisms like the UNICO, attaining equivalent precision.
The Art of Exact Chronometry
The core system of a mechanical timepiece involves the spring, which supplies energy as it unwinds. This mechanism, however, can be susceptible to external elements that may influence its accuracy. COSC-accredited movements undergo demanding testing—over 15 days in various circumstances (five positions, 3 temperatures)—to ensure their resilience and reliability. The tests measure:
Mean daily rate accuracy between -4 and +6 secs.
Mean variation, highest variation rates, and effects of temperature changes.
Why COSC Accreditation Matters
For watch aficionados and collectors, a COSC-accredited timepiece isn’t just a item of tech but a proof to lasting quality and precision. It represents a watch that:
Provides exceptional dependability and precision.
Ensures assurance of quality across the entire construction of the timepiece.
Is apt to retain its worth more effectively, making it a sound investment.
Famous Chronometer Brands
Several renowned brands prioritize COSC accreditation for their timepieces, including Rolex, Omega, Breitling, and Longines, among others. Longines, for instance, presents collections like the Archive and Spirit, which highlight COSC-accredited movements equipped with advanced materials like silicon balance suspensions to boost durability and performance.
Historic Context and the Evolution of Timepieces
The idea of the chronometer dates back to the need for precise timekeeping for navigational at sea, emphasized by John Harrison’s work in the eighteenth century. Since the formal establishment of COSC in 1973, the certification has become a benchmark for evaluating the precision of high-end watches, maintaining a legacy of superiority in watchmaking.
Conclusion
Owning a COSC-certified timepiece is more than an visual choice; it’s a commitment to excellence and precision. For those valuing precision above all, the COSC accreditation offers tranquility of thoughts, guaranteeing that each accredited watch will function reliably under various conditions. Whether for individual satisfaction or as an investment decision, COSC-certified watches stand out in the world of horology, maintaining on a tradition of careful chronometry.
Understanding COSC Accreditation and Its Importance in Watchmaking
COSC Accreditation and its Stringent Standards
Controle Officiel Suisse des Chronometres, or the Official Swiss Chronometer Testing Agency, is the official Swiss testing agency that verifies the precision and precision of timepieces. COSC certification is a symbol of excellent craftsmanship and reliability in chronometry. Not all timepiece brands follow COSC validation, such as Hublot, which instead follows to its own demanding criteria with mechanisms like the UNICO calibre, achieving equivalent precision.
The Art of Exact Chronometry
The core system of a mechanical watch involves the mainspring, which delivers energy as it loosens. This mechanism, however, can be vulnerable to external elements that may affect its accuracy. COSC-accredited mechanisms undergo demanding testing—over fifteen days in various circumstances (5 positions, three temperatures)—to ensure their durability and reliability. The tests measure:
Mean daily rate accuracy between -4 and +6 seconds.
Mean variation, peak variation rates, and impacts of thermal variations.
Why COSC Certification Is Important
For timepiece enthusiasts and connoisseurs, a COSC-certified watch isn’t just a piece of technology but a demonstration to enduring excellence and accuracy. It represents a watch that:
Provides exceptional dependability and precision.
Ensures confidence of quality across the complete construction of the watch.
Is probable to maintain its value better, making it a smart choice.
Popular Chronometer Manufacturers
Several renowned manufacturers prioritize COSC validation for their timepieces, including Rolex, Omega, Breitling, and Longines, among others. Longines, for instance, provides collections like the Archive and Soul, which highlight COSC-accredited mechanisms equipped with advanced substances like silicon balance suspensions to boost durability and performance.
Historical Context and the Development of Chronometers
The idea of the timepiece dates back to the requirement for accurate timekeeping for navigational at sea, emphasized by John Harrison’s work in the eighteenth cent. Since the official establishment of COSC in 1973, the certification has become a standard for judging the accuracy of luxury timepieces, continuing a legacy of excellence in watchmaking.
Conclusion
Owning a COSC-accredited watch is more than an visual selection; it’s a commitment to excellence and accuracy. For those valuing precision above all, the COSC accreditation offers peace of mind, ensuring that each validated watch will operate dependably under various circumstances. Whether for individual satisfaction or as an investment, COSC-accredited watches distinguish themselves in the world of horology, carrying on a tradition of meticulous chronometry.