PANIC: 3 Ways You Can Turn Panic Into Happiness

We are witnessing an outbreak of panic and fear as people in the US respond with misunderstanding and ignorance to falsely perceived threats to their welfare. There is a tremendous fear of and resistance to change, which cause further suffering.

Panic affects us all at different times, but for some it dominates their day-to-day life. "I had panic all through my childhood until I was 13. I grew up at the base of the Himalaya Mountains and I was afraid of snowstorms, earthquakes, fire, and sometimes for no reason - I was just fearful, I did not sleep well, I panicked very easily."

We were talking with Mingyur Rinpoche, a Tibetan Buddhist teacher, about his new book, Joyful Wisdom. He is openly honest about what he has been through. However, Mingyur did something with his panic that few of us are able to: where most of us feel overcome by panic or try to suppress it, he made friends with it -- he turned his enemy into his ally.

"There are two ways we actually make panic worse: we say Yes Sir to it, or Get Out. If we say Yes Sir then we do anything that the panic wants us to do, we let it rule us. But if we fear panic or try to get rid of it, and we say Get Out, then this just makes panic into the enemy. Either way, panic gets bigger and we become less able to cope."

So how can you turn panic into your friend? The answer is surprisingly simple: by becoming aware of it. "Awareness means seeing it, feeling it, and then panic becomes many different pieces: physical sensations, emotions, frightened images, words, thoughts. So awareness is of all the pieces. If you are not aware of the panic then you are a victim of it; awareness is saying hello and inviting it in."

Turning your panic into happiness:

1. Become aware of the panic. Seeing it for what it is without judgment, that it is neither good or bad.

2. Shift your focus away from Yes Sir or Get Out. Normally, when we are panicked, our breathing is shallow and rapid. To help you shift the focus you can bring your
breathing down to the belly, away from the panic. Soft belly breathing: breathing deeply all the way in and out, then relaxing and breathing in again slowly, with a soft and relaxed belly.

3. Develop love and compassion by becoming a friend to yourself. Then you can understand that others panic, that every person in every moment, every breath, every thought, every movement, is looking for happiness - we are no different, we all want the same, we are all part of the big family.

Amazingly, Mingyur was just 13 years old when he discovered the transformative power of meditation. The more he practiced, the more he was able to be with the panic and not let it run his life. "Meditation enabled me to witness my panic. Normally my busy monkey mind ran the show by telling me to be panicked or to hide. Meditation gave me greater freedom of the mind as it gave a job to the monkey mind and I become the boss."

"Who makes problems? We humans. And who is the controller of the human? The mind. And how to control the human mind? Through meditation. If you can control the pilot, then the pilot can control the plane," says Mingyur in our new book, BE THE CHANGE, How Meditation Can Transform You and The World.

In this way, panic can become our friend and teacher, something we can learn so much from about ourselves. "Panic pushed me into understanding myself more deeply, it opened my heart so that I have greater understanding that others are suffering too."

Sitting quietly in meditation, can silently repeat: May I have happiness and causes of happiness. May I be well, may I be peaceful, may others be well, may others be peaceful.

Do you have stories of when you were able to transform panic? Do comment below. You can receive notice of our blogs every Thursday by checking Become a Fan at the top.

You can pre-order a copy of our book at: BE THE CHANGE, How Meditation Can Transform You and the World. It will be published Nov 3.

****
Ed and Deb Shapiro's new book, BE THE CHANGE, How Meditation Can Transform You And The World, forewords by the Dalai Lama and Robert Thurman, with contributors such as Marianne Williamson, astronaut Edgar Mitchell, Ellen Burstyn, Michael Beckwith, Jon Kabat-Zinn, Jane Fonda, Jack Kornfield, Byron Katie, Dean Ornish, Ed Begley, Gangaji, Dan Millman, Russell Bishop, and others, will be published Nov 3 2009 by Sterling Ethos.

Deb is the author of the award-winning book YOUR BODY SPEAKS YOUR MIND. Ed and Deb are the authors of over 15 books, and lead meditation retreats and workshops. They are corporate consultants, and the creators of Chillout daily inspirational text messages on Sprint cell phones. See: www.EdandDebShapiro.com

Follow Ed and Deb Shapiro on Twitter: www.twitter.com/edanddebshapiro

Comments

[skatoolaki]

Namaste.

The powers that be, that ominous "they", have been hammering the idea of "meditation" into my head for some time now. In fact, every where I turn, I see stories, articles, blog posts, etc. urging one to "meditate to improve their lives". As well, my Twin Soul has constantly been on me to start meditating as well.

Why I continue to ignore the callings, I am at a loss to answer. Perhaps I was just not ready. However, I feel myself coming into a time where meditation is going to be essential to my further growth - spiritually, emotionally, and mentally. Though I am on medications, it only does the surface work of controlling my bipolarism, adult adhd, and anxiety problems (I refuse to give any of that capital letters). I have tried to meditate in the past, but my "monkey mind" has a great deal of trouble quieting down long enough for anything to be effective. I get fidgety, and the breathing - concentrating on it - ends up frustrating me.

With these concerns, I have always feared I "could not meditate". I know that is a falsehood; anyone can meditate - it just takes practice and training; discipline and patience. All of which I have little of to spare. I have my Tibetan singing bowl and a few gorgeous strands of mala beads I employ and they have helped me out of a number of panic attacks. It is sticking to a daily meditation plan that alludes

[Shrinath]

HuffPost's Pick

Hi Ed and Deb.

I strongly believe that one can easily overcome panic attacks and panicking by meditating. Conditioning of the mind and the body are important. I can recount many accounts where, by panicking, disaster would have ensued. The most recent incident that comes to mind is landing of A320 on the Hudson. If Capt. Sullenberger had panicked, the result would have been fatal. On the contrary he kept focused on the problem and sought the solution. Apart from his quick thinking I attribute that to his training in the Air Force. Conditioning of mind and body.

We panic because not knowing how to react. I am strong advocate of children and young adults to develop their sporting skills like tennis, squash, badminton. They require, a keen mind and and a fit body. Chess is another super game that hones the mind. It has been a long time since I had a panic attack. This might sound arrogant or boastful. My only contribution here, is this. Panicking will not solve anything. It would elevate your blood pressure and heart rate. Which is not a conducive state to think logically. Try to be as much logical as possible. And if you can, then do meditate. Remember, even a 10 minute session can have wonderful effect on your life.

Cheerio, Shalom, Namaste and Insha'Allah!

[Ed and Deb Shapiro - Huffpost Blogger]

Shrinath- You are wise and compassionate ... it is great to have you comment as it is helpful to all of us
What you say here is terrific:

We panic because not knowing how to react. I am strong advocate of children and young adults to develop their sporting skills like tennis, squash, badminton. They require, a keen mind and and a fit body. Chess is another super game that hones the mind. It has been a long time since I had a panic attack. This might sound arrogant or boastful. My only contribution here, is this. Panicking will not solve anything. It would elevate your blood pressure and heart rate. Which is not a conducive state to think logically. Try to be as much logical as possible. And if you can, then do meditate. Remember, even a 10 minute session can have wonderful effect on your life.

Jaya Ganesha, (victory to the remover of obstacles)

Ed

[MerhabaAbi]

HuffPost's Pick

Hi Ed and Deb,

Funny thing panic. It's so easy to tell when a friend is acting on panic, yet it can be invisible to us when we are panicing. I don't think I panic much but when I catch myself feeling too antsy I get a little embarassed because I know that I just let myself let something unimportant dominate my thinking. When a friend is in panic mode and asks me what to do, tell them to panic. Then they realize that they already have and I think that helps them see it and gives them a chance to deal with it.

Big Love
little brother

[Ed and Deb Shapiro - Huffpost Blogger]

hey MerhabaAbi - thanks for sharing your wisdom.

I like whart you said it has a tinge of Zen

When we allow and don't struggle we move on!

Big LOVE,

Ed

[soundheals]

HuffPost's Pick

Remember the quote from "Hitchhiker's Guide to the Galaxy"?--Don't Panic!!!!

It's so interesting to read your blob writing today, considering that my from perspective, today is the 40th Anniversary of Woodstock. I've recently done a radio show about Woodstock being the first planetary activitation, due to the kindness and compassion that half a million people showed each other during this extraordinary 3 day event. So, I spent some time down "Memory Lane" on the subject of Woodstock. Upon reading your blog, I just had to chuckle. If ever there had been a time and a place where panic would have disrupted a perfectly good gathering of 500,000 people and turned it into pure chaos, Woodstock would have been it. But somehow, before anything set in, everyone there was able to apply your 2nd Principle of "Develop love and compassion by becoming a friend to yourself". And at Woodstock, we also became a friend to all others. It was an amazing phenomenon that created a blueprint of potential for the gathering of others throughout the world. Perhaps in the near future, we'll be able to apply this to other massive gatherings of Music & Peace. (For those interested in this subject, please see my writing on www.healingsoundsblog.com)

Sending Blessings of Love & Light through Sound to you both!

Jonathan

[Ed and Deb Shapiro - Huffpost Blogger]

Master of Sound, Grammy nominated Jonathan Goldman

Great to hear from you and about Woodstock. I had just come back from India the day of the first moon landing then Woodstock.

That sure could have been panic city but the gods (and goddesses) with everyone and it became a legendary time. I spent my childhood in the same town of this magnanimous event.

When you can become your own best friend you can make friends wit the world.

In love, In light,

Ed

[Waylon Lewis - Huffpost Blogger]

HuffPost's Pick

Thanks so much for this too-rare wisdom, Ed and Deb. I love that the solution is simple, though subtle: just be aware, make friends with yourself. I look forward to learning more, and will check out your book!

BTW, you should write something on healthcare­...I'd love to know what you two think. Here's my recent post: http://www.huffingtonpost.com/waylon-lewis/why-i-aint-about-to-boyco_b_260368.html

[Ed and Deb Shapiro - Huffpost Blogger]

Waylon Lewis publisher of Elephant Journal you ROCK .. your heartfelt compassion and Vajra mind are supreme

I will check this out an dhope others will as well, Ed

http://www.huffingtonpost.com/waylon-lewis/why-i-aint-about-to-boyco_b_260368.html

[Waylon Lewis - Huffpost Blogger]

Thanks, Ed and Deb, for your kind words! I really do look forward to your book...ama­zing group of wise and fascinating thinkers and doers, looks like: "Dalai Lama and Robert Thurman, with contributors such as Marianne Williamson, astronaut Edgar Mitchell, Ellen Burstyn, Michael Beckwith, Jon Kabat-Zinn, Jane Fonda, Jack Kornfield, Byron Katie, Dean Ornish, Ed Begley, Gangaji, Dan Millman, Russell Bishop..." Wow.

[Ed and Deb Shapiro - Huffpost Blogger]

WOW Yes- calling all viewers do read Waylon's HuffPost blog ...do at last PEEK Wonderful

http://www.huffingtonpost.com/waylon-lewis/why-i-aint-about-to-boyco_b_260368.html

[Akat1973]

HuffPost's Pick

Great article! I needed it. I have suffered from anxiety since I was a small child. My father abused me physically,mentally and my step-uncle abused me sexually. I was put in foster homes and went through brain surgery to repair a subduralhematoma caused by a beating. My lovely Great- Grandmother and Maternal Grandmother fought hard and got custody of me.On my Great-Grandmothers farm is the only peace in my life I have ever known,especially having animals around. My other Grandmother taught me yoga, and meditation when I was a young girl. I have embraced all her teachings,and have to remind myself to "just be"sometim­es.Recentl­y, I have been diagnosed with a severe spine disorder thats going downhill and PTSD,from certain events. But no matter how many pills they want to cram down my throat sometimes it is better to meditate and just be! I want to be here in the NOW to walk with my daughter, and to eventually suffer anxiety when she goes out on her first date. I am fighting a war every day to not panic,not worry and meditation is one of the tools I use. In a way I have to embrace my panic,it has helped me survive in ways.But I would also like to leave it behind for just one day.......­.....medit­ation marathon? :)

[Ed and Deb Shapiro - Huffpost Blogger]

Akat1973- Thank you so much for this comment. It is so kind of you to share your story.

WOW and what a story it is.

You are a courageous lady. Ioften wonder why in the world children are abused ... it truly pains me.

I hope viewers read your comment Aka1973

My heart is with you. ALways know that Meditation is the best heling balm. I say this from experience as a practitioner for over 40 years.

Treasure yourself,

Ed

[Agbar]

HuffPost's Pick

Ed and Deb,

I used to think that meditation was a bunch of melarky, but earlier this summer my mind was changed. I attended a Music Therapy class at Lourdes College in Sylvania Ohio with a teacher that was always calm and thoughtful. She guided us with music, breathing and imagery in to a deep (for me anyway) meditation. Having her assist me in this meditation helped me to realise my own meditative powers. The great benefit of meditation is that its effects are instantaneous and we are in complete control. I think I'll go do it now!

-Peace-

[Ed and Deb Shapiro - Huffpost Blogger]

Agbar - Thanks for sharing

Your experience is so important. Until you can taste something can you know if it is delicious.

One REAL TASTE of Meditation is more beautiful than anything in this world. I quote you:

"The great benefit of meditation is that its effects are instantaneous and we are in complete control."

Enjoy the gift,

Ed

[Lizzypie]

HuffPost's Pick

Your blog this week brings to mind, as so many of your blogs do, that the core foujndation of Buddhism is MAITRI - making friends with oneself. Mediitation is the best tool for doing this - we get to know all the nooks and cranies of our mind. Eventually, you befriend it (your own mind) - shadows, warts and all! Befriending it diffuses some of the solidity of our discursive mind. This kind of awareness, as Mingyyur Rimpoche says, is a powerful tool for working with something like panic.

It also reminds me of another "path" - the 12 step programme (which so brilliantly & precisely dovetails with the path of Dharma) - the first step is the acknowledgement (awareness) of whatever fthe addiction or behaviour is, and the impact it is having on our lives - and those areound us. None of the other steps can follow until the first step is genuinely taken.

Thanks Ed & Deb.

[Ed and Deb Shapiro - Huffpost Blogger]

Hi Wise woman Lizzypie, A joy to see you here. Thanks for your brilliant comment!

"the core foundation of Buddhism is MAITRI - making friends with oneself. Mediitation is the best tool for doing this - we get to know all the nooks and cranies of our mind. Eventually, you befriend it (your own mind) - shadows, warts and all! Befriending it diffuses some of the solidity of our discursive mind. This kind of awareness, as Mingyyur Rimpoche says, is a powerful tool for working with something like panic.'

You help make this blog shine.

Ed

[ProfessorDuh]

Your life is what your thoughts make it.
— Marcus Aurelius

[Ed and Deb Shapiro - Huffpost Blogger]

ProfessorDuh

thoughts are like birds in the sky of your mind let them fly away!

Ed

[Ed and Deb Shapiro - Huffpost Blogger]

actually ProfessorDuh

we are not our thoughts

Your mind is a perfect servant but a terrible master.

[ProfessorDuh]

Semantics. You might as easily say we are only our thoughts.

[Ed and Deb Shapiro - Huffpost Blogger]

ProfessorDuh

* Come Out of Your Mind and Into Your Heart *

Swami Brahmananda (Ed Shapiro)

[AndiG]

Hi Ed & Deb,
Just 2 days ago I did a therapy session for a good friend struggling with...yes­, panic!
How timely your blog is today!
I guided her process and held the light for her as she did some deep Inner Child work connecting her panic to a very specific issue from childhood. She was in fact able to release it and move through it...what a blessings!
This month of August seems to be bringing so many personal challenges to our lives...al­l up for healing...­again what a blessing!

[Ed and Deb Shapiro - Huffpost Blogger]

Hey AndiG - how pleasant to open to our HuffPost and see your wonderful comment.

We need more understanding compassionate professionals like you in this world of madness.Bl­ess your sweet heart,

Ed

[SingingBird]

Ed & Deb, thank you for the thoughtful post. While meditation is an amazing tool, there is another tool available that people may not realize - chiropractic care.

For two decades, I had panic attacks thinking that someone was going to break into our house at night. This occurred when I was a child and as an adult. I would get them regardless of whether or not my husband was home or traveling for work. I would sit straight up in bed for hours trying to listen to the house - was someone trying to break in or was the house settling? Everyone thought I was losing it, should see a shrink and get meds.

Then something magical happened, I visisted a chiropractor; it changed my life. The chiropractor took x-rays of my back and found that I had four major sublexations (a hump, spine straight where it should be curved, etc). Long story short, what people don't realize is your spine is the communication highway of your body. If there are sublexations the entire system can go haywire and cause havoc. My body was in constant flight mode. Once I started adjustments the panic attacks disappeared. Immediately after the adjustments I stayed in the house for two weeks straight by myself without incident. The panic attacks disappeared.

While meditation is a wonderful tool, I would encourage people to visit a chiropractor and have their spine checked out. You are not losing it, you may simply have a spine with

[Ed and Deb Shapiro - Huffpost Blogger]

I woud recommend chiropractic work as well... just was at mine.. he is brilliant

I also have respect for homeopathy .. I love it

there are many ways to deal with ur being. Your body is a chemistry set.. you do have to balance your chemistry yo be in harmony.

Ed

[techjockey]

Interesting!
About 10 years ago I had severe whiplash from a car accident & panic attacks ensued within a week!
I have learned in the ensuing years that there are many reasons why panic attacks commence, the meditation, deep breathing, & (most importantly) connection to the physiology of the panic, it would be terrific if you would post a link to any information about panic & spine injuries.

[PhilipB]

Dear Ed and Deb,
You know, there is nothing like the back and forth in a positive conversation to bring out the creative juices.
Your article was so life affirming that it made me take stock of who I was and where i want to go. I mentioned i found that being laid off i discovered i loved to cook. A nice commenter, Tapeatsbill, said that others would enjoy this.
Since that suggestion I now am having a cooking class for six friends. Now, I have learned something about cooking, but I have found that the process of doing it is important: the process of doing anything and being with friends. So, your post and the comments showed me a way to connect with people.
Now, the funny thing is that i feel no panic. why would I feel that? I think my guests might who have never cooked before, so it is up to me to share that feeling of preparation , focus and just going for it.
I cannot wait.
Well, Your post moved me along in my life, and i love that.
Big smiles, and best regards,
Philip

[Ed and Deb Shapiro - Huffpost Blogger]

Wonderful!! What a great blessing to come out of a difficult situation. Cooking and sharing food is so fundamental to our wellbeing, so nurturing and warming. And I love how you are discovering the joy of sharing this with your friends, nurturing and guiding them through their own fears.
This is truly turning darkness into light!
May you eat well and long!
Deb

[mykebee]

Tense? I recommend a good spanking. Endorphins will create a sense of euphoria during which you'll become so damn agreeable your panic won't even be a memory. Panic is from the past. Confidence and enjoyment is of the present. Thwack! Are you with me yet?

[Ed and Deb Shapiro - Huffpost Blogger]

mykebee - Panic is very real when you are experiencing it. And not to be trivialized!

[vorpalmusic]

I have until recently been in the grip of random panic attacks for a long time (~15 years), and to pretend that I know any secrets for dealing with them would be dishonest at best.

In the past year I have begun a life improvement program including meditation and physical exercise; thus far the "plant teachers" have been far more effective but I continue down both routes. The panic attacks are essentially gone at this stage but my path is certainly not for everyone, and thanks to the conditions of government I am not even at liberty to discuss them.

I have actually decided today to have a moratorium on HuffPo activity other than this column every thursday. As my practice deepens I have come up against the unavoidable truth that discussing politics here every day is detrimental to my mental state (at least for the time being). I am deeply disillusioned with the Obama administration (which I voted for), despite the fact that I do not even live in the United States anymore, and for all my best intentions, the more time i spend here discussing things with people the worse I feel.

I will continue to read news and I will allow myself a few posts per week here in response to the article every Thursday by you two.

Hey, maybe this is Too Much Information, but I've come to look forward to Thursdays and our little contact. I apologize for the overall negative tone of this comment.

[Ed and Deb Shapiro - Huffpost Blogger]

Hey vorpalmusic - I respect you decision .. sometimes when you say NO you are saying YES to yourself!

I am honored that we can bring solace to people. It is very humbling to be of service.

You are not being negative here you are being honest.

Thank you for being you.

Treasure yourself,

Ed

[Chlowina]

HuffPost's Pick

Unable to take medication for treatment resistant depression and anxiety, I had to find something that would get me thru the bad times. And it was meditation.

I was taught mindfulness meditation years ago, but never took it seriously. It is now a big part of my life.

May I be free to be the me I came into this world to be.

[Ed and Deb Shapiro - Huffpost Blogger]

Chlowina you are in the right direction

I truly believe that Meditation is the greatest gift people cn give themselves

There is a story of a musk deer that lives in India. It has a beautiful smell in it's anus. It searches throughout the forest looking for the smell.

People search everywhere outside in the world for happiness yet it is inside every person!

how ironic .. my advice is MEDITATE you can't miss. It is the way to calm your monkey mind!

Your best friend is your own true self,

Ed