Panic vs. Worry: How to Tell the Difference and Support Each One

I am not here to diagnose you. I can only tell you how two weather systems feel in this chair, and what I reach for in each.

From my chair to yours, I see you trying to label the storm while you are standing in it. Labels can wait. Support does not have to.

How worry often feels, for me

Worry is a long sentence. It loops. It plans. It revisits the conversation from Tuesday. It can walk around the house with me. It is loud, but I can usually still see the chair.

How panic often feels, for me

Panic is a short sentence with no punctuation. The room tilts. Breathing for panic is less about pretty counts and more about staying on the planet for the next minute. The body gets the microphone.

Support for worry

Sit. 5-4-3-2-1.
Write the loop on paper so it stops circling the same track.
Pull one card. One.
Ask: what is mine to do in the next hour, not the next year?

Support for a panic wave

Feet on the floor. Back against the chair if you can get there.
Longer exhale if it is available. If not, any breath.
Cold water on the wrists. A window. A name said out loud.
A person, if a person is safe to call.

Chair to chair support means I will not rank your wave. Loud is loud.

Affirmation

I can meet this wave as it is. I do not have to name it perfectly to be kind to it.

If you are frightened for your safety, skip the comparison chart. Open Help worldwide and use the line for your country. You are not alone.

Pull a card when you need it. I’m right here in my chair. Find your calm at https://mychairtoyours.com/calm

If you are in crisis, open Help worldwide and use the line for your country. Formerly noted: 988 for the Suicide & Crisis Lifeline. You are not alone.