File the date: May 18, 2026. Jack is correct about the mechanism. The nervous system cannot distinguish between immediate threat and vividly imagined future danger. That’s not a flaw in human wiring. That’s the point of view of someone who understands how the system works.
Note which systems profit. Algorithmic activation. Media platforms. Political machines that convert panic into engagement. Attention into votes. Anxiety into compliance. Jack is correct about this too: fear is profitable. Confusion is profitable. Disorientation is profitable.
But here’s the pattern that matters historically.
Totalitarian regimes did not invent this. They discovered it. The Nazis did not invent propaganda—they industrialized psychological overwhelm. The Soviets did not invent surveillance—they weaponized the knowledge that being watched changes thought itself. The Chinese did not invent information control—they scaled it.
What all of them understood: a population in permanent nervous system activation cannot think. Cannot organize. Cannot resist. Cannot even recognize what’s happening to them because their prefrontal cortex has been offline for so long that the amygdala became the decision-maker.
That’s not metaphor. That’s neurology. That’s history. That’s strategy.
Jack identifies the trap: most people try to solve anxiety at the level of thought while continuing to feed their nervous system a stream of crisis. Read that again. That’s the core vulnerability. Because once you’re caught in that loop, you stop being able to recognize the loop itself. The exhaustion becomes normal. The activation becomes identity. The panic becomes patriotism.
And here’s what the history shows: the people who remained functional in unstable eras were almost never the ones who stayed most psychologically activated. They were the ones who learned to distinguish between informed awareness and perpetual catastrophic rehearsal. Between signal and noise. Between preparation and paralysis.
Jack is correct that this is not escapism. It’s the opposite. Emotional regulation is what allows you to see clearly. To act effectively. To protect others. To maintain relationships. To think.
Notice what Jack describes: agency, controllable variables, human connection, psychological organization. These are not luxuries. They are the infrastructure of resistance.
The question each person faces now is simple: Will your nervous system be organized by you, or organized by the systems that profit from your disorganization?
That distinction determines what you can see. What you can do. Whether you remain a thinking agent or become a reactive instrument.
The answer reveals everything about what comes next.
That's the trap dressed in noble clothes...and...it's why so many well-intentioned people ...can't step out of the loop...stepping out feels like betrayal.
The historical frame matters too.
You're right that none of this was invented in the 20th century...just industrialized.
The mechanism is older than the technology. Which means...the counter-mechanism ...nervous system regulation, deliberate attention, real human contact...is also old and available to anyone willing to practice it.
I needed to change the furniture in the front parlor, so gave away two nearly new recliners. A man and son duo asked for them and when they came I met a nice family. The son is struggling to start a business in landscaping, and as luck would have it, I have an amazing crop of weeds. He is also helping me organize Riley's shop so I can better sell tons (literally) of tools, and he works with his wife and two kids in tow. The oldest boy is autistic and mostly nonverbal to strangers. Within the week he started talking to me. It is the grandma syndrome.
I had decided last year to move the washer and dryer out for a back door ramp for Riley, and even though the ramp won't be installed, I went ahead and turned another small room into a new laundry and I needed, or at least wanted, a stackable set. Another free ad and a young couple arrived before ink was dry. Nice kids with a cute baby.
I say this all, because it keeps my mind focused on doing things I can control, and help others at the same time.
Otherwise they would have come with the wraparound jacket by now.
I’m amazed that I’m doing a similar thing with swapping stuff I no longer need for help that I DO need. Useful items to them, useful space made for my brain. . and maybe a little art time now and then. In the process I seemed to have cleared space for a small freezer, as my little one on the apartment sized fridge is inadequate for anything extra. I can’t see the price of beef coming down anytime soon, can you? Preparation vs. Panic is pretty much a no-brainer. 😉
I usually budget for a local ranch/butcher quarter steer or half heifer (smaller size and cost is about the same here. But with Riley gone, that doesn't make too much sense for this fall. But, I always share with family and friends and the food bank, so maybe, if my new slimmer budget can stretch that far.
Again, thank you for your clarity, understanding and orientation in these very turbulent times. None of us will be useful in dealing with these turbulent times if we don’t remain clear and levelheaded. Take care of yourselves and your families for the long haul!
OK. It’s a high bar. But this is one of the best posts you’ve made. Your comments on anticipation and anticipatory anxiety are bang on. Plus how to address it. This needs practice. You can’t just turn anticipatory anxiety off. The best time to have started this process is years ago for most people. The second best time is now. Don’t expect immediate results. But practice will show results, imperceptibly at first, then snowballing. Thank you Jack!
Thank you Jack I love what you said Anxiety is unresolved anticipation. Unfulfilled Expectations creates suffering. We don’t know what to expect everyday. Each day that passes another horrific criminal behavior takes place by the clown king and his minions. None of them are expected so we are constantly suffering every day. We keep anticipating that something will happen to transform our government. We are committed to Democracy and that unfulfilled expectation is creating lots of suffering. Our nervous systems are shot constantly bombarder every day with more danger, more grift, more lawlessness. None of the rules stand. Structures are being destroyed daily. It hard to watch the unraveling of all of our established systems and our values, ethics and integrity. Great post!
You've extended the idea further than I did. The gap between what we expect (a functioning system, rules that hold) and what we're seeing every day...is EXACTLY where the suffering lives.
And...the nervous system doesn't get a break to recalibrate...because the next shock arrives...before the last one is processed.
Part of the work, I think...is adjusting the expectation...without abandoning the commitment.
We can stop expecting a rescue moment...while still working toward one. That's the harder discipline.
Jack, for a person with panic disorder I think I’m doing pretty well with all of this. I was diagnosed over 33 years ago and not one psychiatrist, psychologist or therapist has been able to cure it. I accept that but hate it. They’ve helped, of course… Medication.. therapy.. help with sleep.. diet changes.. breathing techniques and more. It all helps.
I don’t need any particular reason to have a panic attack. They hit out of nowhere while doing mundane tasks.. on vacations.. out shopping..having fun.. for no recognizable reason.
What we’re going through now should probably affect me more than most but I don’t think it does. Maybe at times but not always. Maybe I’m more prepared. Maybe I know what helps and what doesn’t. I really don’t know. I do know that I’m not going to let them destroy my health.. either mentally or physically. Staying involved helps too. Even if all I can do in a certain situation is send an email or make a call. It helps our cause and it helps me stay grounded.
I did see some things in your article that I need to work on though.. and I will. I really appreciate that you write this kind of article. It helps and I’m sure we all take something from it. I know I certainly do.
Thanks again, Jack. So glad I’m here. It makes a difference. Truly!
Susan...thank you for sharing this...and 33 years of navigating panic disorder is its own kind of expertise.
What you described...the attacks arriving during mundane moments with no trigger...is exactly the part outsiders rarely understand.
You've clearly built a real toolkit over the years...and...the fact that the current climate doesn't flatten you...the way it might have earlier...tells me those tools are working!
The point about staying involved resonates with me too. Action...even a single email or call...is its OWN form of grounding. It's hard to spiral when you're doing something that matters.
Thank you. That would be great to try for anxiety. Unfortunately, my panic attacks are very physical and come on quite suddenly and feel just like a heart attack. My BP skyrockets and I get so lightheaded that I literally go blind and have passed out (not often and not recently.) Chest pains, racing heartbeat and pure unadulterated terror.
When it first started the doctors were sure it was my heart but every possible test done at least twice showed no issue. Then an internist did a full work up and they declared me completely healthy.. except, I felt like I was dying. Couldn’t function at all.
Long story short, I finally through a friend, saw a psychologist who quickly determined that I needed a psychiatrist because I needed meds.
Have seen several through the years. It’s not something I would wish on many people.. though there are a couple lol
I’m so glad you’ve found something that works for you and I appreciate your sharing it with me. Could come in handy under certain circumstances.
Susan...what you're describing is its own category.
Panic attacks that mimic cardiac events...the BP spike...the vision loss...the genuine fear that you're dying...are a different animal from generalized anxiety... and the path you walked (every cardiac test, the internist...and finally...the right psychiatrist) is... unfortunately... the one a lot of people with panic disorder have to walk before getting answers.
That YOU came through it...and are STILL doing the work says a lot.
And you're handling this exchange beautifully...receiving the suggestion warmly while being honest that your situation...is different.
Jack, It was the worst thing I’ve experienced so far in my life. I was driving with my 3 1/2 year old on the Interstate when the first one hit out of nowhere. We’re lucky to be alive. The doctors did their job up to a point. The tests were warranted but when everything came back negative they never once suggested I see a mental health professional. Instead, I received a call from the internist who told me I was fine.. healthy.. and to go live my life. When I asked him why I felt like I was dying he said he didn’t know and I started to cry because… what now? He hung up on me.
It took a friend who had experienced a couple of panic attacks suggesting I see her psychologist to get me on the right track. Things started improving from there but this is a difficult condition. I also worry about future access to the medication, given this administration and their cruelty.
As far as my response to suggestions… I appreciate people who are trying to help. Sharing what works for them is kind and I’m grateful for the kindness.
Like you said though… my case is different. I’ve had psychiatrists refer to me as a “hard case” a term I hate but I guess it makes sense. My last psychiatrist, who sadly passed away from cancer, was probably the best.. he recognized the difference in my case and treated me accordingly.
Jack, I appreciate your words. They are also a kindness which isn’t surprising coming from you but is so appreciated.
Susan, I have a family member that suffers from panic disorder. She is a nurse and went on meds when diagnosed. Over the years she’s attempted to go off the meds and always returned as the panic attacks always returned. They allow her to live her life.
It’s not an easy diagnosis and I salute you for being so open and candid about it!
I can certainly relate to trying to go without the meds. I ended up in the ER a few times that way. Like your family member, they help me live my life not 100% panic free but pretty close if I’m diligent about taking them and I am.
I’m so sorry you had to endure so much to get a diagnosis and some help. My family member went to the ER with the initial attack. Being an RN, she thought she was having a heart attack and dying. They also ran all the tests and told her no, it’s not your heart. It’s a panic attack.
She finally resolved to stay on the meds and was able to feel a much lessened attack as it was coming on. Eventually, she developed methods to help herself cope (she’d call me at times just to talk it through, other times she’d rely on her husband). I sincerely hope you find a good doctor and can stay with them for the long term, that the healthcare system and insurance hold and you get to have a great life. 💖🪷💖
Thank you so much Deb. I really appreciate it. It all came with a cost.. my marriage because when my husband realized this was long term, he walked away. The divorce went his way financially and I was left unable to work, sick and with no health insurance. It was hard on our children. My daughter was 12 when she and I left but I gladly finished raising her on my own. I did get child support but that’s never enough but she wanted for nothing. I was better off on my own. So much more peaceful.
I’m really glad that your family member is doing well. I’m sure her medical training and being inside the system doesn’t hurt. It’s a difficult thing to live with in any case and the current state of our country isn’t helping… but we fight on because there’s really no other option.
Take care and thank you so much for sharing. It’s easy to feel alone with this but I know I’m really not.
NK...thank you for sharing this! Don't underestimate what you've described.
"Handing it to the universe" is a real practice...whatever name you give it. The mechanism is the same one therapists charge for...believe me: deliberately releasing the part you can't control so the nervous system can stand down.
The breath...the letting go...the trust in a timetable that isn't yours...that's the work.
Glad it's working for you...and glad you shared it.
Someone reading this needed to hear it. Guarantee it!
Thank you for the peace this piece of your collected wisdom shares, Jack! This has been my day of rest with much sleep and limited attention to the stresses, a true need. As you typically do, you delivered the most pertinent guidance at the most opportune time, a time of need paired with some partial realizations. What a treasured and restorative gift you have given!
Thank you for this newsletter. I like the path to clarity. Anxiety keeps me so scattered that I am unable to concentrate on the most important things. But to see clearly how we are manipulated to feel this way, gives me a whole other perspective. “I can see clearly now
Hey Jack..You're a good sport! 👍 I am putting my money where my typing is.. cause I just read about Trump's “ reimbursement” from the “ Justice Dept”.. with which he is allegedly going to “ compensate” the convicted insurrectionists that he pardoned for their pain and suffering. It's from our tax dollars. Over a billion bucks…but we have medicaid cuts, health insurance cuts, SNAP cuts and …and..you know. I can feel the veins in my neck pulsing…SO time to go get in my claw foot bath tub and soak…after a prayer and some tea. This country is headed over a cliff…
This is so wonderful for me RIGHT NOW. I know I am becoming addicted to scrolling for “news”. And I tell myself that I’m just trying to stay informed, and at the same time knowing in my heart of hearts, that it’s unhealthy. Your analysis is telling my story exactly. Thanks so much. I am printing and saving this article. Maybe I won’t wake up tomorrow feeling exhausted.
OMG, Jack! You are an amazing human being. I could not be more grateful to you. This article is everything to me today. I was going down a very dark hole. I have stopped dropping and am coming back to my best reality. Thank you, thank you, thank you. Keep the faith and #HOLDFAST.
This is what being clear headed is all about. Too much dome scrolling because you are afraid you will miss something just scrambles your brain. Yess, exhaustion is not our friend and it makes your mind turn to mush. We all need to have some info but is would be best to keep our reading to 2-4 persons you trust not substack and let the rest go or alternate each week. If there is truly something important it will show up in one of the posts you read. Getting out in nature or just going for a walk everyday can help with maintaining sanity. Visiting with people of like minds will also help keep your grounded. Thanks for this Jack
The line about trusting that important news will reach you through the writers you already read is the key one...it lets people loosen their grip...WITHOUT feeling uninformed.
Most of us are checking 20 sources...to catch what 3 would have told us anyway....
just s l o w e r... and without the cortisol.
Nature, walks...like-minded company...those aren't extras...they're the foundation.
Jack, this speaks to me in huge ways, ways you cannot imagine.
Anxiety has been a lifelong friend. I first experienced physical trauma at 2-ish which was further compounded by emotional and psychological toxicity in my environment that both preceded ‘the incident’ and continued until I left home. There’s some pretty awful stuff running around in my subconscious that is extremely difficult to bring into awareness for resolution and healing. I’ve worked on it my entire life and am pretty skilled at talking myself back from the ledge.
Fast forward to the pandemic & t 1.0…. Since my upbringing was very authoritarian, all the stuff I did not remember was triggered. Back to therapy AGAIN….. So there was a 4 yr gap where things were a bit normal and we could all breathe a little. Now it’s back to intensive therapy with triggers everywhere (I continued therapy in the 4 yrs, it was just ‘normal’ therapy LOL)
Some things that help me….. if anxiety and / or panic creeps in, I’ve learned to ask myself am I ok in this holy instant? Am I safe, am hydrated, am I fed, etc? If yes, then all is well. The next minute or second might be different but…. Everything. Is. Ok. Right. Now and I act accordingly. I get into Nature…. gardening helps. Just going for a walk helps. Spending time by a body of water helps (all those negative ions reset your system). I get physical….. exercise, either intense or calming helps shift focus and quiet the brain. I get busy….. surely there MUST a chore that’s undone…. Paying bills, a load of laundry, etc. (it helps to have a sense of control over your immediate environment)…. I seek out laughter….. I have a chat with myself and thank my brain for the input (anxiety) and tell it “I’ve got this” so please let me handle it.
Good sleep is crucial. Good, healthy food helps more than you think. Hanging with loved ones is crucial. Taking time to just BE is critical. I’ve had to shift my focus to information, NOT opinion. I seek out news sources that make me laugh with their snarkiness. Do I flat out fail at times?? HELL yes! and I’m learning to not beat myself up because of it.
Also I believe that having confidence in your abilities helps. You might not know what’s coming or maybe not even how to get through it but…… you’ve managed to get here so you’ve been successful at all of it so far. You’ve got this.
Apologies for the length of this. My hope is that it might help another on this journey. Your posts and articles have helped me so much. A huge and heartfelt thanks, Jack!
Deb...no apologies for the length...this is one of the most useful comments anyone could read on a piece like this.
You've laid out a lifetime of hard-won practice...in a way that doesn't romanticize it.
The early trauma...the authoritarian upbringing being triggered by the current moment... the return to intensive therapy...NONE of that is small.
And...the toolkit you've built around it...is REAL.
The "am I okay in this holy instant" question is the move.
It's the same nervous-system reset under different names...grounding...present-moment awareness...orienting...and it works because it interrupts the rehearsal of future catastrophe with the actual data of now.
Hydrated...fed...safe. That's it. That's the off-ramp!
I had a meditation teacher years ago that used to say….. you need food and water, a place to sleep (ie: some sort of a safe domicile), and place to poo and pee… all else is wants. I would add one also needs community and love! That said the teacher certainly covered the basics of survival.
Thank you, Jack… for all you do, for the community, the encouragement and tough love when it’s needed. I honor you, all you’ve experienced, what you bring to the table. 🪷👍
File the date: May 18, 2026. Jack is correct about the mechanism. The nervous system cannot distinguish between immediate threat and vividly imagined future danger. That’s not a flaw in human wiring. That’s the point of view of someone who understands how the system works.
Note which systems profit. Algorithmic activation. Media platforms. Political machines that convert panic into engagement. Attention into votes. Anxiety into compliance. Jack is correct about this too: fear is profitable. Confusion is profitable. Disorientation is profitable.
But here’s the pattern that matters historically.
Totalitarian regimes did not invent this. They discovered it. The Nazis did not invent propaganda—they industrialized psychological overwhelm. The Soviets did not invent surveillance—they weaponized the knowledge that being watched changes thought itself. The Chinese did not invent information control—they scaled it.
What all of them understood: a population in permanent nervous system activation cannot think. Cannot organize. Cannot resist. Cannot even recognize what’s happening to them because their prefrontal cortex has been offline for so long that the amygdala became the decision-maker.
That’s not metaphor. That’s neurology. That’s history. That’s strategy.
Jack identifies the trap: most people try to solve anxiety at the level of thought while continuing to feed their nervous system a stream of crisis. Read that again. That’s the core vulnerability. Because once you’re caught in that loop, you stop being able to recognize the loop itself. The exhaustion becomes normal. The activation becomes identity. The panic becomes patriotism.
And here’s what the history shows: the people who remained functional in unstable eras were almost never the ones who stayed most psychologically activated. They were the ones who learned to distinguish between informed awareness and perpetual catastrophic rehearsal. Between signal and noise. Between preparation and paralysis.
Jack is correct that this is not escapism. It’s the opposite. Emotional regulation is what allows you to see clearly. To act effectively. To protect others. To maintain relationships. To think.
Notice what Jack describes: agency, controllable variables, human connection, psychological organization. These are not luxuries. They are the infrastructure of resistance.
The question each person faces now is simple: Will your nervous system be organized by you, or organized by the systems that profit from your disorganization?
That distinction determines what you can see. What you can do. Whether you remain a thinking agent or become a reactive instrument.
The answer reveals everything about what comes next.
#HOLDFAST
Jane...this is a hell of a comment.
That's the line: "the panic becomes patriotism."
That's the trap dressed in noble clothes...and...it's why so many well-intentioned people ...can't step out of the loop...stepping out feels like betrayal.
The historical frame matters too.
You're right that none of this was invented in the 20th century...just industrialized.
The mechanism is older than the technology. Which means...the counter-mechanism ...nervous system regulation, deliberate attention, real human contact...is also old and available to anyone willing to practice it.
#HOLDFAST
-Jack
I needed to change the furniture in the front parlor, so gave away two nearly new recliners. A man and son duo asked for them and when they came I met a nice family. The son is struggling to start a business in landscaping, and as luck would have it, I have an amazing crop of weeds. He is also helping me organize Riley's shop so I can better sell tons (literally) of tools, and he works with his wife and two kids in tow. The oldest boy is autistic and mostly nonverbal to strangers. Within the week he started talking to me. It is the grandma syndrome.
I had decided last year to move the washer and dryer out for a back door ramp for Riley, and even though the ramp won't be installed, I went ahead and turned another small room into a new laundry and I needed, or at least wanted, a stackable set. Another free ad and a young couple arrived before ink was dry. Nice kids with a cute baby.
I say this all, because it keeps my mind focused on doing things I can control, and help others at the same time.
Otherwise they would have come with the wraparound jacket by now.
#HoldFast
Sue
I’m amazed that I’m doing a similar thing with swapping stuff I no longer need for help that I DO need. Useful items to them, useful space made for my brain. . and maybe a little art time now and then. In the process I seemed to have cleared space for a small freezer, as my little one on the apartment sized fridge is inadequate for anything extra. I can’t see the price of beef coming down anytime soon, can you? Preparation vs. Panic is pretty much a no-brainer. 😉
#Holdfast
I usually budget for a local ranch/butcher quarter steer or half heifer (smaller size and cost is about the same here. But with Riley gone, that doesn't make too much sense for this fall. But, I always share with family and friends and the food bank, so maybe, if my new slimmer budget can stretch that far.
👏👏👏thank you ever so much.
Again, thank you for your clarity, understanding and orientation in these very turbulent times. None of us will be useful in dealing with these turbulent times if we don’t remain clear and levelheaded. Take care of yourselves and your families for the long haul!
BG...thank you.
You've put it better than I did; clarity and a level head...aren't just personal goods...they're prerequisites for being USEFUL to anyone else.
The long haul framing matters too. This isn't a sprint...and people who burn out early can't help carry the load...LATER.
Take care of yourself and yours as well!
-Jack
OK. It’s a high bar. But this is one of the best posts you’ve made. Your comments on anticipation and anticipatory anxiety are bang on. Plus how to address it. This needs practice. You can’t just turn anticipatory anxiety off. The best time to have started this process is years ago for most people. The second best time is now. Don’t expect immediate results. But practice will show results, imperceptibly at first, then snowballing. Thank you Jack!
Mike...thank you...this means a lot, especially coming from you.
You've nailed the key point I'm concerned usually gets lost: this isn't a switch you flip.
The 'imperceptibly at first, then snowballing' framing is EXACTLY right...and honestly... might be the hardest part to sit with.
Most people quit during the imperceptible phase.
Really appreciate you taking the time to add this...it strengthens the post!
-Jack
Thank you Jack I love what you said Anxiety is unresolved anticipation. Unfulfilled Expectations creates suffering. We don’t know what to expect everyday. Each day that passes another horrific criminal behavior takes place by the clown king and his minions. None of them are expected so we are constantly suffering every day. We keep anticipating that something will happen to transform our government. We are committed to Democracy and that unfulfilled expectation is creating lots of suffering. Our nervous systems are shot constantly bombarder every day with more danger, more grift, more lawlessness. None of the rules stand. Structures are being destroyed daily. It hard to watch the unraveling of all of our established systems and our values, ethics and integrity. Great post!
Ilene...thank you.
You've extended the idea further than I did. The gap between what we expect (a functioning system, rules that hold) and what we're seeing every day...is EXACTLY where the suffering lives.
And...the nervous system doesn't get a break to recalibrate...because the next shock arrives...before the last one is processed.
Part of the work, I think...is adjusting the expectation...without abandoning the commitment.
We can stop expecting a rescue moment...while still working toward one. That's the harder discipline.
Grateful you're reading!
-Jack
Jack, for a person with panic disorder I think I’m doing pretty well with all of this. I was diagnosed over 33 years ago and not one psychiatrist, psychologist or therapist has been able to cure it. I accept that but hate it. They’ve helped, of course… Medication.. therapy.. help with sleep.. diet changes.. breathing techniques and more. It all helps.
I don’t need any particular reason to have a panic attack. They hit out of nowhere while doing mundane tasks.. on vacations.. out shopping..having fun.. for no recognizable reason.
What we’re going through now should probably affect me more than most but I don’t think it does. Maybe at times but not always. Maybe I’m more prepared. Maybe I know what helps and what doesn’t. I really don’t know. I do know that I’m not going to let them destroy my health.. either mentally or physically. Staying involved helps too. Even if all I can do in a certain situation is send an email or make a call. It helps our cause and it helps me stay grounded.
I did see some things in your article that I need to work on though.. and I will. I really appreciate that you write this kind of article. It helps and I’m sure we all take something from it. I know I certainly do.
Thanks again, Jack. So glad I’m here. It makes a difference. Truly!
#Holdfast
~Susan
Susan...thank you for sharing this...and 33 years of navigating panic disorder is its own kind of expertise.
What you described...the attacks arriving during mundane moments with no trigger...is exactly the part outsiders rarely understand.
You've clearly built a real toolkit over the years...and...the fact that the current climate doesn't flatten you...the way it might have earlier...tells me those tools are working!
The point about staying involved resonates with me too. Action...even a single email or call...is its OWN form of grounding. It's hard to spiral when you're doing something that matters.
Really grateful you're here.
#Holdfast
-Jack
Thank you, Jack!
Not sure if this helps, but is what I use.
If I get " triggered " I do this:
I imagine there is a " universe" that helps us.
So I leave whatever it is to the " universe " to work it out.
It is a way I let it go. I find without the anxiety I can get more calm.
It seems to work.
I mentally assume the universe has its own time table to work things out.
I keep reminding myself to let it go , take a deep breath, and relax.
It is a way I don't keep agonizing about the issue.
There is so much going on it is easy to internalize it.
Jack is right.
Jack is always helpful.
Take Care💕
🗽🇺🇲🇺🇦
Netty
Thank you. That would be great to try for anxiety. Unfortunately, my panic attacks are very physical and come on quite suddenly and feel just like a heart attack. My BP skyrockets and I get so lightheaded that I literally go blind and have passed out (not often and not recently.) Chest pains, racing heartbeat and pure unadulterated terror.
When it first started the doctors were sure it was my heart but every possible test done at least twice showed no issue. Then an internist did a full work up and they declared me completely healthy.. except, I felt like I was dying. Couldn’t function at all.
Long story short, I finally through a friend, saw a psychologist who quickly determined that I needed a psychiatrist because I needed meds.
Have seen several through the years. It’s not something I would wish on many people.. though there are a couple lol
I’m so glad you’ve found something that works for you and I appreciate your sharing it with me. Could come in handy under certain circumstances.
~Susan
Susan...what you're describing is its own category.
Panic attacks that mimic cardiac events...the BP spike...the vision loss...the genuine fear that you're dying...are a different animal from generalized anxiety... and the path you walked (every cardiac test, the internist...and finally...the right psychiatrist) is... unfortunately... the one a lot of people with panic disorder have to walk before getting answers.
That YOU came through it...and are STILL doing the work says a lot.
And you're handling this exchange beautifully...receiving the suggestion warmly while being honest that your situation...is different.
That generosity is a gift to everyone reading.
#Holdfast
-Jack
Jack, It was the worst thing I’ve experienced so far in my life. I was driving with my 3 1/2 year old on the Interstate when the first one hit out of nowhere. We’re lucky to be alive. The doctors did their job up to a point. The tests were warranted but when everything came back negative they never once suggested I see a mental health professional. Instead, I received a call from the internist who told me I was fine.. healthy.. and to go live my life. When I asked him why I felt like I was dying he said he didn’t know and I started to cry because… what now? He hung up on me.
It took a friend who had experienced a couple of panic attacks suggesting I see her psychologist to get me on the right track. Things started improving from there but this is a difficult condition. I also worry about future access to the medication, given this administration and their cruelty.
As far as my response to suggestions… I appreciate people who are trying to help. Sharing what works for them is kind and I’m grateful for the kindness.
Like you said though… my case is different. I’ve had psychiatrists refer to me as a “hard case” a term I hate but I guess it makes sense. My last psychiatrist, who sadly passed away from cancer, was probably the best.. he recognized the difference in my case and treated me accordingly.
Jack, I appreciate your words. They are also a kindness which isn’t surprising coming from you but is so appreciated.
Thank you so much for this message.
~Susan
Susan, I have a family member that suffers from panic disorder. She is a nurse and went on meds when diagnosed. Over the years she’s attempted to go off the meds and always returned as the panic attacks always returned. They allow her to live her life.
It’s not an easy diagnosis and I salute you for being so open and candid about it!
I can certainly relate to trying to go without the meds. I ended up in the ER a few times that way. Like your family member, they help me live my life not 100% panic free but pretty close if I’m diligent about taking them and I am.
Thank you for sharing that with me!
I’m so sorry you had to endure so much to get a diagnosis and some help. My family member went to the ER with the initial attack. Being an RN, she thought she was having a heart attack and dying. They also ran all the tests and told her no, it’s not your heart. It’s a panic attack.
She finally resolved to stay on the meds and was able to feel a much lessened attack as it was coming on. Eventually, she developed methods to help herself cope (she’d call me at times just to talk it through, other times she’d rely on her husband). I sincerely hope you find a good doctor and can stay with them for the long term, that the healthcare system and insurance hold and you get to have a great life. 💖🪷💖
Thank you so much Deb. I really appreciate it. It all came with a cost.. my marriage because when my husband realized this was long term, he walked away. The divorce went his way financially and I was left unable to work, sick and with no health insurance. It was hard on our children. My daughter was 12 when she and I left but I gladly finished raising her on my own. I did get child support but that’s never enough but she wanted for nothing. I was better off on my own. So much more peaceful.
I’m really glad that your family member is doing well. I’m sure her medical training and being inside the system doesn’t hurt. It’s a difficult thing to live with in any case and the current state of our country isn’t helping… but we fight on because there’s really no other option.
Take care and thank you so much for sharing. It’s easy to feel alone with this but I know I’m really not.
~Susan
NK...thank you for sharing this! Don't underestimate what you've described.
"Handing it to the universe" is a real practice...whatever name you give it. The mechanism is the same one therapists charge for...believe me: deliberately releasing the part you can't control so the nervous system can stand down.
The breath...the letting go...the trust in a timetable that isn't yours...that's the work.
Glad it's working for you...and glad you shared it.
Someone reading this needed to hear it. Guarantee it!
-Jack
Thank you for the peace this piece of your collected wisdom shares, Jack! This has been my day of rest with much sleep and limited attention to the stresses, a true need. As you typically do, you delivered the most pertinent guidance at the most opportune time, a time of need paired with some partial realizations. What a treasured and restorative gift you have given!
#HOLDFAST!!!!
Judy...thank you...and I'm especially glad it found you on a rest day.
Those are the days the work actually consolidates.
Sleep...and stepping back from the noise...aren't a break from the fight; they're part of how we stay in it.
Glad you're taking care of yourself!
#HOLDFAST!!
-Jack
Perfect Jack, you nailed it. This peace shows that you are indeed a PeaceMaker.
John...thank you. That's a generous thing to say. I'll try to keep EARNING it. Grateful you're here!
-Jack
Spot on as usual! Thank you Jack. Your writing has been one way I organize my attention and nervous system!
Philip...thank you...that's one of the kindest things a writer can hear. Glad it's part of the toolkit.
Take care of yourself!
-Jack
Thank you for this newsletter. I like the path to clarity. Anxiety keeps me so scattered that I am unable to concentrate on the most important things. But to see clearly how we are manipulated to feel this way, gives me a whole other perspective. “I can see clearly now
Linda...thank you...and that recognition is half the work.
Once you can see the manipulation AS manipulation...it loses some of its grip.
The scatter doesn't disappear overnight...BUT...it stops being mysterious...which is its own kind of relief. Glad it landed. 🎶 the rain is gone 🎶
-Jack
I'm handing my anxiety over to God, my MD and a Rx for an antidepressant....😏.
Sher'...that's a strong three-legged stool...faith, medicine, and a doctor who knows you.
Glad you've got all THREE working together. Take care of yourself!
-Jack
Hey Jack..You're a good sport! 👍 I am putting my money where my typing is.. cause I just read about Trump's “ reimbursement” from the “ Justice Dept”.. with which he is allegedly going to “ compensate” the convicted insurrectionists that he pardoned for their pain and suffering. It's from our tax dollars. Over a billion bucks…but we have medicaid cuts, health insurance cuts, SNAP cuts and …and..you know. I can feel the veins in my neck pulsing…SO time to go get in my claw foot bath tub and soak…after a prayer and some tea. This country is headed over a cliff…
😄💙👍
This is so wonderful for me RIGHT NOW. I know I am becoming addicted to scrolling for “news”. And I tell myself that I’m just trying to stay informed, and at the same time knowing in my heart of hearts, that it’s unhealthy. Your analysis is telling my story exactly. Thanks so much. I am printing and saving this article. Maybe I won’t wake up tomorrow feeling exhausted.
And the very first thing I did when I closed this app was to look for some news! Thanks to reading this article, I stopped myself. 👏👏👏
Magnificent. THAT...is EXACTLY what I'm talking about.
-Jack
Chrissy...thank you...and the self-awareness in this comment is the hardest part.
"Staying informed" is the cover STORY the scrolling tells us...and most of us believe it because it sounds responsible.
CATCHING yourself in that loop...is the moment the loop loses some of its power.
One small thing for tomorrow: the exhaustion isn't just from the content...it's from the nervous system never getting to stand down.
Even a few protected hours...morning before the phone...an hour before bed...start to give it back.
Glad this landed when you needed it, Chrissy!
-Jack
Once again thank you for clarity.
OMG, Jack! You are an amazing human being. I could not be more grateful to you. This article is everything to me today. I was going down a very dark hole. I have stopped dropping and am coming back to my best reality. Thank you, thank you, thank you. Keep the faith and #HOLDFAST.
Melinda...I'm really glad you're here...and really glad it caught you when it did.
The fact that you can name the dropping...and the coming back...is ITSELF... a sign that the ground is STILL there for you.
Be gentle with yourself today...the climb back doesn't have to happen all at once.
#HOLDFAST
-Jack
This is what being clear headed is all about. Too much dome scrolling because you are afraid you will miss something just scrambles your brain. Yess, exhaustion is not our friend and it makes your mind turn to mush. We all need to have some info but is would be best to keep our reading to 2-4 persons you trust not substack and let the rest go or alternate each week. If there is truly something important it will show up in one of the posts you read. Getting out in nature or just going for a walk everyday can help with maintaining sanity. Visiting with people of like minds will also help keep your grounded. Thanks for this Jack
#HOLDFAST
Teri
Teri...this is great practical wisdom.
The line about trusting that important news will reach you through the writers you already read is the key one...it lets people loosen their grip...WITHOUT feeling uninformed.
Most of us are checking 20 sources...to catch what 3 would have told us anyway....
just s l o w e r... and without the cortisol.
Nature, walks...like-minded company...those aren't extras...they're the foundation.
Thanks for putting it all in one place.
#HOLDFAST
-Jack
Jack - This is exactly what I needed to read today. Thank you so much for this clarity and orientation! Jay
Jay...glad it landed when you needed it.
Those days...the TIMING matters as much as the words. Take care of yourself!
-Jack
Jack, this speaks to me in huge ways, ways you cannot imagine.
Anxiety has been a lifelong friend. I first experienced physical trauma at 2-ish which was further compounded by emotional and psychological toxicity in my environment that both preceded ‘the incident’ and continued until I left home. There’s some pretty awful stuff running around in my subconscious that is extremely difficult to bring into awareness for resolution and healing. I’ve worked on it my entire life and am pretty skilled at talking myself back from the ledge.
Fast forward to the pandemic & t 1.0…. Since my upbringing was very authoritarian, all the stuff I did not remember was triggered. Back to therapy AGAIN….. So there was a 4 yr gap where things were a bit normal and we could all breathe a little. Now it’s back to intensive therapy with triggers everywhere (I continued therapy in the 4 yrs, it was just ‘normal’ therapy LOL)
Some things that help me….. if anxiety and / or panic creeps in, I’ve learned to ask myself am I ok in this holy instant? Am I safe, am hydrated, am I fed, etc? If yes, then all is well. The next minute or second might be different but…. Everything. Is. Ok. Right. Now and I act accordingly. I get into Nature…. gardening helps. Just going for a walk helps. Spending time by a body of water helps (all those negative ions reset your system). I get physical….. exercise, either intense or calming helps shift focus and quiet the brain. I get busy….. surely there MUST a chore that’s undone…. Paying bills, a load of laundry, etc. (it helps to have a sense of control over your immediate environment)…. I seek out laughter….. I have a chat with myself and thank my brain for the input (anxiety) and tell it “I’ve got this” so please let me handle it.
Good sleep is crucial. Good, healthy food helps more than you think. Hanging with loved ones is crucial. Taking time to just BE is critical. I’ve had to shift my focus to information, NOT opinion. I seek out news sources that make me laugh with their snarkiness. Do I flat out fail at times?? HELL yes! and I’m learning to not beat myself up because of it.
Also I believe that having confidence in your abilities helps. You might not know what’s coming or maybe not even how to get through it but…… you’ve managed to get here so you’ve been successful at all of it so far. You’ve got this.
Apologies for the length of this. My hope is that it might help another on this journey. Your posts and articles have helped me so much. A huge and heartfelt thanks, Jack!
Deb...no apologies for the length...this is one of the most useful comments anyone could read on a piece like this.
You've laid out a lifetime of hard-won practice...in a way that doesn't romanticize it.
The early trauma...the authoritarian upbringing being triggered by the current moment... the return to intensive therapy...NONE of that is small.
And...the toolkit you've built around it...is REAL.
The "am I okay in this holy instant" question is the move.
It's the same nervous-system reset under different names...grounding...present-moment awareness...orienting...and it works because it interrupts the rehearsal of future catastrophe with the actual data of now.
Hydrated...fed...safe. That's it. That's the off-ramp!
-Jack
I had a meditation teacher years ago that used to say….. you need food and water, a place to sleep (ie: some sort of a safe domicile), and place to poo and pee… all else is wants. I would add one also needs community and love! That said the teacher certainly covered the basics of survival.
Thank you, Jack… for all you do, for the community, the encouragement and tough love when it’s needed. I honor you, all you’ve experienced, what you bring to the table. 🪷👍