Latest / Why You Got Sick: How Emotion Drives Chronic Illness & Healing in Women / #4. When Your Chronic Illness or Autoimmune Disease Symptoms Trigger Panic — Do in the First 2 Minutes (MINI)

Transcript

#4. When Your Chronic Illness or Autoimmune Disease Symptoms Trigger Panic — Do in the First 2 Minutes (MINI) · Why You Got Sick: How Emotion Drives Chronic Illness & Healing in Women

• 0:00
  [SPEAKER_00]: This is a why you got sick many, a short focused and practical episode.
• 0:06
  [SPEAKER_00]: These episodes share mind-body education and are designed to complement not replace your medical care.
• 0:11
  [SPEAKER_00]: When a symptom spikes, most people focus on the physical sensation, but something else usually happens at the exact same time.
• 0:21
  [SPEAKER_00]: Your mind starts predicting, what if this gets worse?
• 0:25
  [SPEAKER_00]: What if this turns into a full flare-up?
• 0:28
  [SPEAKER_00]: What if this means I'm going backwards?
• 0:31
  [SPEAKER_00]: And within seconds, your body isn't just reacting to the symptom anymore.
• 0:36
  [SPEAKER_00]: It's starting to react to that panic.
• 0:39
  [SPEAKER_00]: So the most important moment in a flare-up isn't 10 minutes later.
• 0:43
  [SPEAKER_00]: It's the first two minutes.
• 0:45
  [SPEAKER_00]: Because that's when you can interrupt the stress response before it escalates.
• 0:50
  [SPEAKER_00]: The first step is to settle the body and you can do this very quickly using a physiological sigh.
• 0:57
  [SPEAKER_00]: That's too short inhales through your nose and one long exhale through your mouth.
• 1:04
  [SPEAKER_00]: This signal to your brain at your safe and begins calming the stress response.
• 1:09
  [SPEAKER_00]: Next, change how you describe what's happening.
• 1:13
  [SPEAKER_00]: Instead of saying, something is wrong with me and my body.
• 1:16
  [SPEAKER_00]: Say, I'm noticing a sensation in my body right now.
• 1:20
  [SPEAKER_00]: Not a diagnosis, not a story, just a fact, a sensation.
• 1:25
  [SPEAKER_00]: Then change the meaning.
• 1:27
  [SPEAKER_00]: Remind yourself.
• 1:29
  [SPEAKER_00]: This is just information, not a threat.
• 1:32
  [SPEAKER_00]: your body is communicating with you.
• 1:34
  [SPEAKER_00]: It is not attacking you.
• 1:36
  [SPEAKER_00]: And finally, interrupt the future story.
• 1:40
  [SPEAKER_00]: What I'm feeling right now is not a prediction of what will happen next.
• 1:45
  [SPEAKER_00]: When you change the meaning in those first moments, the body often settles so much faster, not because the symptom disappears instantly, but because your system is no longer escalating it.
• 1:57
  [SPEAKER_00]: If you want help identifying the emotional patterns connected to your physical symptoms, go to the show notes and use the free chat GPT prompt.
• 2:05
  [SPEAKER_00]: You'll be able to dive in and get those answers in under 30 seconds.
• 2:09
  [SPEAKER_00]: I'll see you in the next episode.