Fortitude Fridays #7

Read Time: 4 mins

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Quote To Ponder:

 “The most effective way to do it is to do it.”

-Amelia Earhart

Talking or planning endlessly about the task at hand or goal will not yield results. Action and making progress regardless of potential mistakes or obstacles will always get you further.

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Question I Have Been Asking Daily:

Did I spend my day hunting antelope or hunting mice?

​I have a fascination with lions, especially the lioness. While the male lion is physically bigger and stronger, the female lions of the pride do the majority of the hunting, working together in groups to take down larger prey. They understand that larger prey will feed and sustain the pride in ways that smaller prey would not. While it may be easier to go after smaller prey, the energy required to do so exceeds the rewards.

 The metaphor of a lion hunting antelope or mice is often used to emphasize the importance of setting big, challenging goals and pursuing them with determination and effort. Hunting the large and valuable antelope requires greater skill, strategy, and effort, but provides a substantial reward. On the other hand, hunting mice is relatively easy and requires little effort, but the reward is much smaller.

In the same way, pursuing big, challenging goals in life requires greater effort, determination, and hard work. However, it can lead to significant rewards in the form of personal growth, achievement, and fulfillment. On the other hand, setting small, easy goals may be less challenging, but it can also lead to less meaningful rewards and a lack of personal growth and fulfillment. This does not include the breaking down of a large goal into smaller goals to be achieved. I am talking about the unrelated small goals that are not part of a larger plan to move forward.

 Everything requires balance, time and energy. The small things are necessary for daily life. We all have to do laundry, buy groceries, wash dishes and complete small tasks or goals to move our days forward. Be honest with yourself, did you focus more of your time and energy working towards your bigger goals? Are you getting closer to launching that business, landing your dream job, starting a family, or getting in the best shape of your life?

Did you spend your day hunting antelope or hunting mice?

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Book To Read:

The Obstacle is the Way by Ryan Holiday

I come back to this book often, and it is one I regularly recommend to clients, friends and family. As with many of his books, the author draws inspiration from the ancient philosophy of Stoicism*. The Obstacle is the Way provides a practical framework for overcoming obstacles and adversity in life by flipping them into opportunities.

Throughout the book, Holiday uses examples from history, such as the stoic philosopher Epictetus, the Roman emperor Marcus Aurelius, and the American president Theodore Roosevelt, to illustrate his points and provide practical advice for applying Stoic principles to everyday life.

Take away: Highly practical and inspiring guide for anyone looking to overcome obstacles and achieve their goals by drawing inspiration from the timeless wisdom of Stoic philosophy.

​* Stoicism is a philosophical school of thought that originated in ancient Greece and was later developed in Rome. It is focused on personal ethics and the idea of living in accordance with nature. Stoics believed that the ultimate goal of life is to live in harmony with the universe and to cultivate a sense of inner peace and tranquility. Stoicism has had a significant influence on Western philosophy and continues to be studied and practiced today as a way of cultivating personal resilience, inner peace, and a sense of purpose in life.

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Tactic To Know: Basic Math To Slow A Panic Attack

When I was a floor nurse, I had patients that experienced anxiety or PTSD from the accidents that landed them in the hospital. This resulted in some of the patients experiencing panic attacks during my shift. After some attempts to ease their symptoms quickly with minimal success, I started researching how panic attacks worked in the brain. This is what I found:

Panic attacks are episodes of intense fear or discomfort that can come on suddenly and without warning. The symptoms of panic attacks can vary from person to person, but some common signs and symptoms include:

• Rapid heartbeat or palpitations

• Sweating

• Trembling or shaking

• Shortness of breath or feeling like you can't breathe

• Chest pain or discomfort

• Feeling dizzy or lightheaded

• Nausea or stomach upset

• Feeling like you're choking or suffocating

• Hot flashes or chills

• Numbness or tingling sensations

• Feeling like you're losing control or going crazy

• Fear of dying or having a heart attack

When you experience a panic attack, your brain's amygdala, which is responsible for processing emotions and triggering the "fight or flight" response, becomes overactive. This can lead to a cascade of physical symptoms, such as increased heart rate, sweating, and shortness of breath. 

Engaging in a simple math problem during a panic attack can help to activate other areas of the brain and interrupt the overactive amygdala. When you focus on solving a math problem, you engage the prefrontal cortex, which is responsible for decision-making and problem-solving. This activation can help to calm the amygdala and reduce the intensity of the panic attack.

Additionally, solving a math problem can also help to shift your attention away from the physical symptoms of the panic attack and onto the task at hand. This can help you to regain a sense of control and reduce feelings of helplessness or overwhelm.

I have found a simple sequential method of 2+2=4, 4+4=8, 8+8=16, 16+16=32….and so forth is easiest, because it builds upon itself, it's simple to keep track of the progression, and even numbers are generally easier for most to add.

How it works:

For yourself: if you find yourself starting to experience high stress or panic symptoms start completing the math problems in your head or out loud. If you are able to, I recommend a deep breath taken between problems. Keep going with the problems until you feel your heart rate and/or breathing start to slow and the panic symptoms starting to subside.

For others: Look them in the eyes and calmly tell them you are going to help them. Ask them if they can take a deep breath, and then calmly start asking them “what’s 2+2?” have them answer you even if it takes a couple tries. Calmly reassure them it can help them feel better and to trust you. Keep going until they have calmed and their symptoms subside.

For children: Depending on the age very simple math can work such as 1+1, 1+2, 3+2, and so forth. Recently I helped a seven-year-old that was experiencing a panic attack with math and colors. I asked “if I add blue to yellow what color would I get? If I add white to red what color would I get?” This was also effective in distracting but also a different form of addition.

Overall, using math to stop a panic attack is one way to engage different parts of the brain and interrupt the cycle of panic. It's important to note that this technique may not work for everyone, and seeking professional help is always recommended if you experience panic attacks frequently or they significantly impact your daily life.

sources: Neurobiology of Anxiety Disorders , Mathematic Logic and the Human Brain

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Thanks for reading and I hope you have a delightful weekend!

You got this,