What do you do once you’ve started to panic How do you calm yourself down

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What do you do once you’ve started to panic? How do you calm yourself down?

These days trading online has become immensely popular among average users. This is why it is important to touch upon how to deal with receiving disappointing trading news. In our article, we suggest examining this rather significant aspect of trading through the lens of psychology. In particular, we will look at the panic traders experience while trading on the market. Undoubtedly this information will help you, as a potential investor in financial assets, gain tools not only for decreasing destructive emotions, but also that enable you to conduct trading operations more effectively and accurately.

So, following the spike in popularity of online trading, many scientific studies were provided for the benefit of users. These studies outline various coping strategies. However, there are relatively few books on the list that directly touch on the psychological problems that arise when working on the financial market. This is due to the fact that the majority of online traders prefer to swing trade throughout the working day, meaning that the primary focus in on using various mathematical and technical analysis services. Their mental state and emotions are viewed as of secondary importance. However, it is worth mentioning here, that if an investor strives to achieve success and become a professional participant of the financial market, it is almost impossible to do so without studying the psychological aspects of trading. Only deep introspective analysis gives you the guarantee that you will achieve a financial result from trading! Therefore, we suggest that you begin to analyze traders’ emotions starting with panic, a fairly uncomfortable idea for many. Here we will break down how panic can occur through the process of trading, as well as provide recommendations as to how you can calm yourself back down.

The theory behind panic and the reasons it arises

Through studying panic as an emotional and psychological concept applied to financial trading, it is important to start by taking several practical examples where investors experience this feeling. So, if the behavioral patterns of the entire army of online traders on the financial market were to be modeled, then it would imminently be clear that there are several points when market participants start to panic when trading:

● Working on the market when there are high levels of volatility and they have a lack of specialized knowledge for evaluating these rate movements. To put it simply, private traders start to panic when the market makes large, impulsive movements that could generate profit, but the participant trading doesn’t have the necessary skills to identify the vectors of market movement. Losing sight of the great opportunity for profit, traders, especially beginners, start to panic and begin to make many critical mistakes.

● Holding a critically-losing trading position. Many have experienced this when they have placed a trade on the market and they begin to see the rates move in such a way that the position begins to fall into a losing zone. Typically, investors can’t find the right time to close a losing position, as they are hoping for a profitable rate reversal, which is why when the contract reaches a critical level of loss, they start to panic. As follows, the investor can either worsen their situation by placing further contracts against the market, increasing their trading position, or they can liquidate the contract without accounting for corrections against the trend.
● And the final devastating moment where panic arises, when there is a complete loss of capital. There are many factors here that contribute to this panic arising, there is the devastation from trading, the loss of hopes for financial fortune, and the search for further funds to continue trading with.

These situations lead traders to panic, of course, not every trader reacts the same way. Every individual trader has factors of their own that lead to the emergence of negative emotions. That being said, these situations listed are almost always factors that lead to panic.

Many professional traders and psychologists who specialize in evaluating investors’ work recommend using a demo account in your trading regime to decrease the likelihood of such feelings arising. Without a doubt, this approach allows you to understand the possible reasons that contribute to panic arising. However, a demo account doesn’t fully uncover the emotional aspects of trading because it lacks the most basic component, the feeling of risk and the possible loss of your own funds. For this, we suggest going through the primary reasons that panic arises, meaning that you need to have an understanding of the definition of the term.

Panic is a negative emotion experienced by traders that arises when the investors sense real or imagined danger (in this case, the danger is almost always concerning the loss of capital). The manifestation of this state is accompanied by the loss of self-control and the rise of further negative factors that impact the mental state of the trader.

In order to fully understand panic psychologically and learn to control your own actions and emotions when it arises, first and foremost, you need to understand the reasons why such emotions arise. We will give you several situations when panic arises, however, in these cases, the trader’s mood is always an effect, not the cause. In order to avoid panicking, you need to understand what can provoke that reaction.

Panic is an effect of other negative emotions that financial market investors are susceptible to. We would include the following leading psychological concepts:

The general understanding of greed is that it is the drive for investors to generate as much profit as possible in as little time as possible. Simply put, private investors always want every trade to produce the highest level of profit as possible. This is unrealistic in reality. The negative factor that leads to this feeling arising is the moment when the investor gives in to greed and focuses on possible, hypothetical profit, completely ignoring the technical and psychological aspects of trading. Therefore, trades formed in such a state are seen as a means for enrichment, not as a technical tool for generating real profit. Other than that, greed as a reactive mental state blinds traders from accurately evaluating their signals and financial trading and, as it follows, there comes a time when the increasing demands of a contract lead to a critical loss, causing the investor to panic. Technologically, greed always leads to the violation of risk management guidelines, which is one of the most important trading factors in terms of producing results.

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This emotion is a key psychological aspect that leads to panic arising when trading on the financial market. Psychologists classify fear as a negative emotion that arises during losing trading operations prompting intense reactions from investors over minimal negative trading factors. Fear causes both psychological and physical suffering that is driven by primitive instincts, in particular, the drive to survive and threats to social status. It is worth viewing them as both real and imagined threats.

In practice, there are many preconditions and formats that cause fear to arise. In particular, the loss of significant capital, the inability to continue trading, and the need to undergo in-depth self-analysis to understand your own mistakes are only several of traders’ leading fears.

Through studying the above, investors make an array of complex mistakes so as to suppress their fear, such as closing trading positions during the worst points for their capital and refraining from trading in the best conditions. That being said, this negative emotions can be seen as a positive trading point as well. This fear of losing capital can more strongly motivate traders to undergo professional research regarding the most effective approaches to money management, leading to them trading in a more disciplined manner.

When analyzing fear as an emotional precursor to panic, it is worth pointing out the following: If you fear losing capital due to simple mistakes, you miss profitable conditions for trading operations applicable to your own trading strategy, meaning you have no place on the financial market. The inability to keep your own fears under control and increasing failure to prevent negative psychological trading aspects from arising will always cause you to panic. As it follows, you won’t be able to earn profit and be satisfied trading under such duress.

This feeling is characterized by a desire and aim to achieve a specific result. Usually, traders expect maximum signals and, as follows, an improvement in their social and professional status.

However, in trading, inflated hope can turn into very destructive factors that, in the end, lead to panic. In this case, is worth viewing hope in combination with greed, as these emotions are closely connected and have several common indicators. In practice, it usually plays out like this, the increasing demands from a trading position, especially when the trading forecast is confirmed, prompt an investor to let their contract run until they achieve a specific, often unrealistic, result. However, the market changes drastically and it’s trend movements don’t take into account your hopes, expectations or greed. This is why when you start to over-rely on hope, be prepared that sooner or later you will experience serious losses. The final factor is the fundamental cause of panic arising!

This negative emotion is characterized by traders’ disappointment and the collapse of their hopes following a negative trading result. These situations should be seen as missed opportunities for profit, as well as direct losses.

This feeling is destructive for financial trading for several reasons. First, the feeling of disappointment caused by missing an opportunity prompts a psychological reaction of fear and panic. Second, such a strong focus on the disappointment distracts from your own professional introspective analysis. It is destructive to think that if you have a specific number of losing contracts, then future contracts will have negative results as well.

In this case, the positive way to escape your disappointment is to analyze the mistakes that lead to your loss. For that, it is recommended that you outline a trading plan, where you clearly note the positive points of your trading, as well as the negative factors that have lead to financial losses. By analyzing your mistakes in such a way, you will send positive signals on a subconscious level to continue trading highly professionally.

So, analyzing the factors that cause panic to arise is already an effective approach that enables you to decrease the likelihood of this mental state arising in the first place. In order to outline more concrete approaches for calming yourself down once you’ve already begun to panic while trading, we have the following practical recommendations for you.

How do you calm yourself down?

Use the following approaches to prevent panic when trading:

● Don’t start trading without first doing your research and gaining the necessary professional skills
● Introspectively analyze your pluses and minuses as accurately as possible, this gives you the ability to construct the most effective behavioral model for you on the market
● Analyze your own market activity down to the smallest detail
● Clearly evaluate your own financial and technical abilities
● Don’t risk large amounts of money, only use funds that you can risk without causing psychological duress

If you’ve already begun to panic:

● Stop, it isn’t worth making further mistakes. Disconnect from the terminal, close your trading positions and try to relax!
● Return to trading on a demo account, it is risk-free and achieving a virtual result has a positive impact on your mental state
● Analyze your work and honestly acknowledge your mistakes! This approach will give you the ability to rid yourself of several factors that lead to panic, and you will be more emotionally stable

In conclusion, it is worth saying that professional psychological analysis of your own market activity and expanding your understanding of the finer details of trading enables you to not only avoid panicking but opens up the possibility for traders to receive more accurate trading signals.

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What to do if you’re having panic attacks

The dreaded experience. Yes, they’re incredibly uncomfortable. Today’s post is all about how to deal with them if they happen to you.

A little background:

Panic attacks are our body’s fight/flight/freeze response that was originally meant for when our lives had more imminent dangers (of the being eaten by tigers variety). This response is meant to help us deal with a truly life-threatening situation.

During a panic attack, a component of the brain called the amygdala sends a signal to our adrenal glands to release the hormones norepinephrine and cortisol. These hormones are helpful for fine-tuning our reflexes, speed and perception. When they’re released, our blood starts pumping harder to help us run and deal with the threat. It’s our body’s way of surviving.

In modern society, our response to stress has become far too sensitive, leading the fight/flight/freeze response to go off for all kinds of situations that don’t warrant it. For example, we don’t need to fight, flee or freeze during a traffic jam, a deadline at work or a party at a friend’s place.

Panic attacks often start to happen when we have a whole bunch of stress going on in our lives all at once. It’s like your body is saying, “this is too much and I can’t handle it.” (But I want you to know, you CAN handle it. To learn how…read on.)

Panic attacks can also occur if you’re doing something that you have a specific fear about, such as fear of heights or public speaking.

If you’ve started having panic attacks, I want you to know first and foremost, you are not alone! 3 to 5% of people have panic attacks in any given year.

What to do:

First of all, If you’re having regular panic attacks, I do suggest that you go to your family physician and make sure that you don’t have anything medically going on that might be causing this to occur. The tips I’m suggesting below are all based on the notion that you’ve checked yourself out physically. It’s most likely that you’re healthy, but you always want to confirm that.

The most important step in dealing with panic attacks is doing exactly what you don’t want to do- go TOWARD the anxiety. Our natural tendency is to avoid or try to get away from whatever is uncomfortable, but with anxiety, you need to train yourself to stay in the situation that triggered the anxiety and sit with the feelings.

Your goal is to not care about having a panic attack. The less you worry about having a panic attack, more likely it is that they’ll stop.

In treating anxiety of any kind, avoidance is not your friend. You need to face the feelings as much as possible and the best way to do this is to bring on the anxious feelings on purpose.

You do this by doing whatever behavior you think might bring on the panic attack. For example, if you worry about having a panic attack when you work out, you can run on stairs for 1 minute to induce the feelings of panic. If you’re very sensitive about shortness of breath, breathe through a straw for one minute at a time. Other options for bringing on sensations of panic are spinning in a chair for 15 seconds, shaking your head for 15 seconds or holding your breath for a minute.

Choose one exercise to bring on your panic and do it 3 to 5 times a day for 10 minutes at a time. Rate your anxiety on a 0-10 scale (10 being most extreme anxiety) and keep track of how you feel in a notebook. You’ll see that your anxiety will steadily go down as you do these exercises. This is called, “exposure” and it’s a highly effective treatment for panic.

Be aware of any thoughts you might have that might be contributing to your anxiety. For example, you might be thinking, “I can’t do this” or “I’m going to pass out.” (Fast fact, fainting from anxiety is extremely uncommon.) As you do the exposure exercises, use positive statements like “anxiety is not dangerous” or “I can do this” or “I’ve practiced this lots and nothing bad has ever happened to me.”

The key is to teach your body and mind that anxiety is normal and not harmful, just uncomfortable.

In addition to these exercises at home, you want to start changing your behavior when you’re out in public. What does this look like? It means not leaving the situation you’re in when you feel anxious, not avoiding the anxious feelings by distracting yourself with other thoughts and not engaging in your “safety behaviors.”

What are “safety behaviors?” They are the behaviors that we engage in to try to make it less likely that we’ll have a panic attack. They’re often really subtle and you might not even consciously realize that you’re doing them. Examples of safety behaviors are always carrying a sedating medication (like Ativan or another benzodiazepine) “just in case,” watching for exits and trying to be near an exit at all times or only going out with a trusted loved one.

These behaviors tend to work against a person healing from panic attacks, because they’re subtle ways of avoiding the full feeling of the anxiety.

In addition to doing the exposure exercises at home and facing your anxious feelings in your daily life, you want to practice teaching your body to get into a relaxed state on a more regular basis. This will help prevent the panic attacks from happening in the first place, because the more tense, stressed and overwhelmed you are, the more likely you are to have a panic attack.

The two best ways to train your body to relax are to exercise and meditate.

Any kind of physical activity increases the relaxation response in the body and makes it much less likely that the amygdala will begin the fight/flight/freeze response. Two great options for exercise are running and yoga because they tend to be especially soothing to the body and mind. If those two don’t work for you, just get whatever exercise you can.

A regular meditation practice is another great way to reduce the longer-term likelihood of experiencing panic attacks. Meditation trains your body to become accustomed to a more relaxed “default” position. So if you tend to hover at a 6/10 stress level, regularly meditating will help you to get down to a 4 or 5 or even lower, over time. If you’re interested in starting to meditate, check out our free meditation download here.

If this all sounds way too overwhelming, I recommend seeking out some professional help to assist you in the process of healing from panic attacks. Treatment for panic attacks is one of the fastest treatments out there. If you’re in Alberta, we’re happy to help you at Ward & Associates. Just click here to contact our clinic.

I hope this information is helpful to you. Comment below with your biggest insight from this article. We’d love to hear from you!

What To Do If You Have A Panic Attack At Work, According To Experts

To put it bluntly, panic attacks are awful. Having a panic attack at work, though, reaches a whole other level of awful, not only because the panic can literally sap you of your ability to do your job, but because it can make you vulnerable in any number of ways, and feeling unsafe or exposed can exacerbate your panic. If you have a panic disorder, you’ll likely have to deal with a workplace panic attack. But luckily, there’s one key thing to do when you panic at the office — and it’s simpler than you may think.

Dr. Joshua C. Klapow, licensed clinical psychologist and host of The Web Radio Show, tells Bustle, “Panic attacks [. ] are feelings of overwhelming anxiety, shortness of breath, feeling an immediate need to escape, feeling like you are going to pass out, even feeling like you are going to die.” He also says that experiencing panic attacks at work is rare, and that if you’re having them, it’ll be helpful to take steps to see a mental health professional to help you manage them.

Like approximately 40 million other adults in the U.S., I have an anxiety disorder. And like those 40 million other people, stress makes my anxiety worse. For those of us with anxiety disorders, panic attacks on the job can become a frightening normal, and so learning to deal with them is essential. I was sixteen the first time I had a panic attack at work, and it was caused by a customer yelling at me. My boss, having heard the shouting, came and towed me into the walk-in freezer, where he told me to take a few minutes to collect myself. I ended up inside the walk-in, sitting on chilled boxes of pizza cheese, and from then on, the walk-in was where I went if I felt the creep of an oncoming panic attack.

Since the workplace is a huge source of stress for people, it’s no surprise panic attacks can occur at work. “Work for many is high pressure, fast pace with expectations that sometimes go past their abilities,” Klapow explains. “There is often not a way to vent, to blow off frustration, to diffuse stress.” However, what we can do about panic attacks at work can be surprising.

Hands-down the most important thing you can do at work is to establish a safe space for yourself. That is, a space where you feel comfortable and not vulnerable. Somewhere you can go to sit out a panic attack, or heck, even somewhere you can go to cry when you’re just having an off day. Klapow says he recommends that his patients take hourly “breathing bathroom breaks,” where they can go destress by taking long, slow breaths in a quiet place.

A permanent safe place will of course be as individual as you are — so while some folks may suggest finding a small space with no people, you may prefer an open-windowed conference room with a trusted coworker, or an empty office, or to retreat to your car to call a friend, spouse, or therapist. A coffeeshop around the corner can offer a much-needed reprieve, or maybe a bookstore. The key thing is identifying what your safe space looks like in advance, and know you can access that space when you feel a panic attack coming on.

Paul Li, a lecturer of cognitive science at the University of California, Berkeley, writing for Scientific American, explains that having a panic attack engages several areas of the brain and shoots them into hyperdrive. Regions triggered include the amygdala, aka “the fear center of the brain,” as well as “parts of the midbrain that control a range of functions, including our experience of pain.” Normally, Li explains, if you sense a threat, your sympathetic nervous system kicks in, “releasing energy and preparing the body for action.”

Once the threat is gone or neutralized, “the parasympathetic nervous system steps in, and the body stabilizes to a calmer state,” Li says. But if your parasympathetic doesn’t or can’t step in, “a person will remain fired up and may experience the heightened arousal characteristic of a panic attack.”

That means that during a panic attack, your brain and body are essentially prepped and ready for an imminent, potentially deadly threat to your person. Establishing a space where you can feel completely safe will help soothe your body down from this heightened state.

Once you’re in your safe place, Klapow recommends checking your breathing and heart rate, and making sure to breathe slowly as you talk yourself down. “Statements like ‘calm, cool, relax’ as you breathe will help you return your heart rate and blood pressure to a more normal state and will also release muscle tension,” he explains. “Once you have returned to baseline, keep the self-talk up. It will keep you calm.”

It’s essential that employees who are suffering from anxiety in the workplace be allowed to “simply do what they need to do in an unobtrusive manner to collect themselves,” Klapow says. “Anxiety in the workplace leads to lost work days, big decrements in productivity and a more tense environment for everyone.”

Having a place where you can experience and calm your anxiety will help prevent work from becoming a trigger for further attacks, Klapow adds.

Of course, finding a safe place will be a lot to handle if you’re already in the midst of a panic attack, so if you feel comfortable, you should establish a place as soon as you can. Know your own limits, know what will help calm you down, and find an area that will suit you best. That way, you’ll have it staked out for days when you really do need it.

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