Hello from Emily!

If you’re new here, I’m former DI athlete and DI coach who is now a Mental health therapist and mindfulness coach. I also spent close to 2 decades navigating chronic and debilitating anxiety and panic attacks.

I often get asked if I have “healed” from anxiety and panic attacks. Yes and no. Do I experience the same level of anxiety and panic today that I did during those years? No chance. Do I still experience anxiety? Yes. Every day, because that’s kind of what it means to be human.

I emphasize with my athletes constantly that the goal isn’t to eliminate or get rid of all anxiety. Its to build our capacity to BE with that and navigate it. So what I will share with you is an overview of the process I utilize when anxiety does arrive in my life today. This process comes from years of exploration, learning and listening to my mind and body as well as my healing with many therapists and trained professionals along the way.

➡️Notice

I start by noticing what is arising for me in the moment . I use the skill of mindfulness to do this so that I can notice and observe without judging it or making it wrong. I also gauge the intensity of my experience because navigating a panic attack is very different than navigating mild anxiety. I can’t support myself and know what to do if I don’t check in with this.

➡️Remove resistance and get curious

I don’t resist it, I don’t make it bad or wrong (those actually increase your experience). Experiencing anxiety is human. I turn towards it with a sense of curiosity and exploration… “hmm whats here? whats showing up for me?”

➡️Use body based coping skills and co-regulation

This is about working with my physiology and connecting with others. Coping skills don’t “solve” our experience. They help us work with our nervous system so that we can care for ourselves and return to regulation. Although we often focus on individual coping skills, co-regulation (connecting with others) is an extremely important one!

My Go To’s here include tapping, movement, grounding and texting my support system

➡️Compassion and care

I treat myself like I would treat a loved one. I don’t shame or blame myself. I deeply care for and comfort myself. This is the skill of self compassion.

➡️Pause and check back in

This MIGHT be the most important part. I can’t know if what im doing is supporting me if I don’t pause and notice. If I DON’T experience a shift/relief, i remove any judgement about that.  I start back at the top and repeat.

Processing and Reflecting

AFTER the fact ,when I’m no longer experiencing anxiety I engage in thinking, processing or reflection. Here is where I might do some deeper work on the why or triggers but I’m not trying to do that in the moment. I do this when I am in a place of regulation and safety.  Tools I use here might be bringing this to therapy, writing or journaling, going for a walk, or  using music or songs that may describe I was feeling!

Disclaimer: Please note

I am a therapist but I am not your therapist. This blog does not replace individual medical or mental health treatment for anxiety. Always consult your provider. Navigating mental health is extremely complex and multifaceted and there is no 1 size fits all approach. This material is for educational purposes only.