If you find yourself lacking presence of mind and frequently getting panic and tense when something goes wrong, there are several strategies you can try to improve your ability to handle stressful situations more effectively:
Practice Mindfulness: Mindfulness involves staying fully present in the moment without judgment. Regular mindfulness meditation can help you develop a greater sense of awareness and control over your thoughts and emotions, allowing you to respond more calmly to challenging situations.
Breathing Exercises: Deep breathing exercises can help you relax and reduce feelings of panic. When you feel tense or anxious, take a few slow, deep breaths, and focus on your breath to help you center yourself.
Identify Triggers: Pay attention to situations or specific triggers that tend to make you panic. By identifying them, you can work on finding constructive ways to deal with these situations or avoid them when possible.
Challenge Negative Thoughts: When something goes wrong, try to challenge negative or catastrophic thoughts that may fuel panic. Ask yourself if your reaction is proportionate to the situation and consider alternative, more balanced perspectives.
Develop Problem-Solving Skills: Improve your ability to handle challenges by developing problem-solving skills. Break down problems into manageable steps and consider different solutions before deciding on the best course of action.
Exposure Therapy: Gradual exposure to situations that cause panic can help desensitize you over time. Start with less intense scenarios and work your way up to more challenging ones, allowing yourself to become more comfortable in managing your emotions.
Physical Exercise: Engaging in regular physical activity can help reduce overall stress and anxiety levels. Exercise releases endorphins, which are natural mood lifters and stress reducers.
Seek Professional Help: If your anxiety and panic are significantly impacting your daily life and functioning, consider seeking support from a mental health professional. They can provide personalized strategies and therapies to help you cope better with stress.
Self-Compassion: Be kind to yourself and acknowledge that it's okay to feel anxious or panicked at times. Practice self-compassion and avoid being overly self-critical when things don't go as planned.
Learn from Experience: After a stressful event, take some time to reflect on how you reacted and what you could have done differently. Learning from past experiences can help you build resilience and improve your response to future challenges.
Remember that changing thought patterns and emotional responses takes time and practice. Be patient with yourself as you work on improving your presence of mind and coping with stress more effectively.