How I avoided a panic attack during an MRI

For those playing along at home, here’s an update on how my MRI went.

It was such a different experience than my last one where I had to have the tech stop the procedure because I was having a panic attack.

By the end of this one I was *almost* asleep!

Like, WTAF?!

I couldn’t believe how relaxed my body and nervous system were!

Here’s what I didn’t, and did do, so you can use the tools too to show up for yourself and soothe your nervous system when it’s just trying to warn you of potential danger and keep you safe.

What I didn’t do that I probably did last time:

* I didn’t tell myself not to be nervous. I was going to be nervous and so I wasn’t going to invalidate a completely normal feeling. That would be like pressing the gas and brake pedal at the same time. In fact, I *expected* myself to feel anxiety and was like, “Oh hey, there ‘ya are, thx for the heads up that we’re gonna be doing something a little scary. We got this.” I didn’t resist it and so it didn’t persist.

* I didn’t try to “think” my way out of a nervous system response. Our primitive brains/nervous systems/bodies, and our prefrontal cortex (the logical part of our brains) don’t speak the same language. My nervous system and body weren’t going to be soothed by explaining the science of an MRI or telling myself, “I’ll be just fine in that tube.”  

* Leading up to the appointment, I did frequent psoas twists which signal to our systems that we’re safe by actually looking around you and giving yourself proof that there are zero tigers and bears in your space. 

Sit or stand, keeping your pelvis stationary. Start by looking forward, and then slowly twist at your waist to one direction as far as possible behind you. Slowly come back to your forward looking position. Then slowly twist in the opposite direction looking as far as possible behind you and then slowly come back to the starting position. 

This practice gives your nervous system evidence and proof that you are safe in this moment and strengthens and expands your internal sense of safety and confidence.

* I also did bilateral tapping while I was waiting for the tech and during the procedure. While I was in the waiting room I had a hand on each thigh and just gently alternated tapping one at a time. This wicked easy and virtually undetectable tool activates both hemispheres of the brain and calms our amygdala, the fear center of our brain. During the MRI, I alternated tapping one thumb and pointer finger twice, and then did the same with the other thumb and pointer finger of the other hand. It was so calming and soothing and no one knew what I was doing.

That’s what I love about these tools. One looks like I was doing a nice spinal stretch, which was an added benefit, and the other no one could tell unless they were really scrutinizing me and they wouldn’t be. And if they were, and asked, I would’ve used it as a teaching opportunity, LOL!

* I was also taking periodic deep breaths all the way down to my toes and focusing on extending the exhale.

I was acknowledging normal nervous system responses and working with them to show up for myself.

I sh*t you not, that by the end of the MRI, about 30 minutes, I was so relaxed I was almost asleep!

I changed out of my super sexy scrubs and gave myself major high-fives and big sh*t eatin’ grins in the bathroom because I was really proud of myself!

I bound out to Sully and was like, “Look at me, all done and smiling and stuff!”

You do not have to dedicate a whole bunch of time and energy in order to turn the volume down on anxiety, people pleasing, or to boost your confidence and motivation.

Doing little micro shifts to grow your internal sense of safety will help you create and hold firmer to boundaries, put your phone down so you can say yes to the novel you want to start or office space that needs tidying, ask for the promotion, or tell your spouse you want more help around the house.

Doing a little bit, often, will get you where you want to go, even if your goal is to handle an MRI like a compassionate badass! 

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