Love Your Life Show with Susie Pettit

Episode 344: How to Avoid a Panic Attack [ANXIETY SERIES]

Release Date: March 5, 2025

Main Theme

In this heartfelt and practical episode, host and certified life and wellness coach Susie Pettit addresses a pressing topic for many listeners: how to avoid a panic attack. Susie normalizes anxiety, shares her personal experiences, and delivers a concise, actionable three-step process for managing anxiety before it escalates. The episode is designed for busy moms, parents of anxious children/teens, and anyone seeking tools for emotional resilience in today’s high-stress world.

Key Discussion Points & Insights

1. Normalizing Anxiety (00:35 – 04:19)

• Anxiety is normal: Susie stresses that anxiety is a completely normal emotional response, especially considering contemporary stressors and post-pandemic life.

  “Anxiety is a normal feeling to be feeling with what is going on in our lives right now.” (01:59)

• Don’t judge or catastrophize: Feeling anxious isn’t a sign something is wrong with you or your child. Becoming anxious about anxiety only intensifies it.
• Normalize for your kids: Show the same understanding to your children as you would to yourself.

2. Step One: Notice and Name (04:19 – 12:09)

• Awareness without avoidance: The first step is to pay attention to the physical sensations of anxiety and give them a label.

  “The first step to avoid a panic attack is to pay attention to the panic your human body is feeling.” (05:08)

• Build emotional intelligence: Recognize where in your body anxiety shows up—heart racing, chest tightness, clenched jaw, etc.
• Practical example: Susie shares a personal story from that morning, realizing on the elliptical that her anxiety was triggered by subconscious thoughts about her health.
• Children & energy transfer: When kids enter a room with anxiety, parents often absorb it. Susie advises to pause and label your own response, e.g., “I’m stressed about their stress.” (11:34)

3. Step Two: Feel It to Heal It (12:09 – 19:18)

• Experience the sensation: Instead of trying to “think” your way out, focus on physically experiencing the emotion.

  “The way to avoid a panic attack is to let that energy move through your body versus us stopping it up. The way out is through.” (13:11)

• Breath as the main tool: Susie emphasizes a specific “inhale, inhale, exhale” breath technique for instant relief:
  • Inhale through your nose
  • Inhale a bit more
  • Forceful, extended exhale (make a sound if you can)
• Demonstrate, don’t dictate (especially with teens): Model this breathing; don’t insist your anxious teen does it themselves, as that can seem invalidating.

  “If he tells me when I’m really feeling panicky and anxious to just breathe—that is the opposite of helpful.” (16:50)

• The power of parental modeling: By calming your own nervous system, you also unconsciously calm those around you.

4. Step Three (Extra Credit): Zoom Out / Change Your Perspective (19:18 – 25:23)

• Why do this? After the immediate wave of anxiety passes, step back for a wider perspective—“zoom out” mentally.

  “…when we’re feeling anxious, we’re feeling like this thing at hand is massive. It’s urgent. It feels life threatening to our system.” (21:48)

• Ask questions: Consider “Will this matter in a week, a month, or a year?” or “What would I say if this was my neighbor’s situation?”
• Don’t rush to reframe your child’s feelings: Susie warns that trying to minimize or reframe your child’s anxiety for them often undermines your connection. Leave reframing for older teens, professionals, or when invited.

5. Practice Makes Resilient

• Regular practice builds resilience: Managing anxiety is a skill that strengthens over time—like exercising a muscle.
• You’re making a difference: Susie encourages listeners that by managing their own anxiety, they’re modeling skills for the next generation.

  “You managing your anxiety and bringing a calm to a situation is massive.” (26:32)

Notable Quotes & Memorable Moments

• On the stigma of anxiety:

  “Anxiety is a normal part of our human experience. Sort of like sneezing.” (04:19)

• On noticing anxiety:

  “What does it actually feel like to be you, dear listener, in your body when you’re feeling anxious?” (07:37)

• On the importance of modeling:

  “You have more influence the less you say. Said another way: the less you say, the more influence you have.” (19:19)

• On breath as a tool:

  “One breath can make the difference between having or not having a panic attack.” (15:08)

• On extra credit (step three):

  “…this step is about zooming out and gaining perspective. We can question our thinking by asking things like, ‘What’s another way to think about this?’” (23:42)

• On advice for parents:

  “If this is your teen, I want you to leave this step for them and their coach… most times, when I see parents try to reframe things for our kids, it comes off as dismissive or invalidating and harms the parent-child relationship.” (24:59)

Timestamps for Key Segments

| Segment | Timestamp | |--------------------------------------------|------------------| | Introduction & Normalizing Anxiety | 00:35 – 04:19 | | Step One: Notice and Name | 04:19 – 12:09 | | Personal Example: Anxiety at the Gym | 08:39 – 11:02 | | Step Two: Feel It to Heal It | 12:09 – 19:18 | | Step Two Continued: Breathing Techniques | 14:49 – 16:50 | | Modeling Regulation for Teens | 16:50 – 19:18 | | Step Three: Zoom Out / Change Perspective | 19:18 – 25:23 | | Cautions about Reframing for Kids | 24:59 – 25:23 | | Emotional Resilience & Outro | 25:23 – 26:32 |

Tone and Style

Susie’s tone is empathetic, encouraging, conversational, and direct. She blends personal storytelling, real-life examples, and actionable strategies, addressing her “dear warriors” with warmth and genuine care.

Summary of Steps to Avoid a Panic Attack

1. Notice & Name (Awareness):
   Identify and describe what anxiety feels like in your body.
2. Feel It to Heal It (Embodiment):
   Experience the sensation without resisting; use breath (inhale-inhale-exhale).
3. Zoom Out / Extra Credit (Perspective):
   Broaden your viewpoint; question your “urgent” thoughts—but hold off on this for your child.

Takeaways

• Anxiety is not a problem to “fix”; it is a normal part of life, heightened by our environment.
• Immediate tools: naming, feeling, and breathing interrupt the panic spiral.
• For parents and caregivers: Model what you want to see instead of instructing; your calm is contagious.
• Reframing perspective is powerful but best reserved for self-reflection or professional settings when it comes to children’s emotions.

For more resources and support:
Visit the Love Your Life School (smbwell.com), or consider a one-on-one session with Susie for tailored strategies.

Share this episode with anyone who needs practical, compassionate guidance on navigating anxiety. This is “warrior work” for you—and for future generations.