Guided Meditation for Anxiety & Stress (COVID-19 Vaccine Panic Attack) Relief 😱🧘🏿

Did you know some COVID-19 vaccine reactions, including fainting, dizziness and nausea, were due to anxiety, not the shots themselves?

If you are about to get vaccinated whether it’s Pfizer, Astrazeneca, Moderna, it’s natural to feel anxious.

For me, getting the COVID-19 vaccine was one of the most scary experience I ever experienced!

I feel nervous scared about getting the COVID-19 vaccine (6)

I wanted to chill. However, I couldn’t stop thinking about the tiny possibility of getting the severe side effects.  

Something was pressuring my left chest. 

I couldn’t breathe. 

I wasn’t myself. 

Although I knew there was a little chance for me to get a severe side effect like heart failure or death, I felt like I was going to die…

  • What if I have underlying disease that I am not aware of? 
  • What if my heart fails? 
  • What if I get a severe allergy reaction? 
  • What if I die? Who’s gonna look after all my belonging and mess!? 
  • What was my medical, life insurance policy? 
  • Wow. There are so many things I said I would do, yet didn’t do. 
  • Why do I feel so scared? 
  • Where is this fear originated from? 
  • Does this mean I love my life so much? Why am I terrified? 

I tried my best to cut the negative thoughts in my head. However, my brain wouldn’t shut. 

My mind and brain created a living hell out of me. 

I was doomed.  

There were times I wanted to kill myself. However, this was the first time I wanted to live, but feel like I was going to die. 

Later I found out I was experiencing a panic attack. 

 

“If you felt like you were gonna die because of the vaccine, why did you register for the COVID-19 vaccine?” 

 

Yeah, I could wait. 

I could skip. 

However, I didn’t want to run away.

It’s been more than a year since the pandemic happened. The COVID-19 is still interfering with my daily life. I didn’t want to live under fear of getting COVID neither. 

  • I made sure my medical, life insurance are all good. 
  • I cleaned my house. If I end up dead, I didn’t want someone else to go though my mess or unorganised space where I just moved in. 
  • I talked family and friends.
  • I expressed my concerns and fears of getting vaccinated publicly. 
  • I cooked the entire week of meals in advance because I knew I had more probability of staying alive. 
As you can see, my mind was all over. 
MCEC Melbourne COVID-19 Vaccination

I wanted to get vaccinated. However, every step was a challenge to me. 

Even when I arrived at the Melbourne Convention and Exhibition Centre to get a vaccine, each step felt like a quest to conquer. 

It was a struggle.

That’s when I remembered 4-7-8 Breathing Technique .

I feel nervous scared about getting the COVID-19 vaccine (7)

What Is 4-7-8 Breathing Technique? 

The 4-7-8 breathing technique is based on pranayama breathing exercises, the ancient yogic practice of controlling your breath. 

Dr. Andrew Weil, an American celebrity doctor graduated from Harvard Medical School developed this breathing to relief stress and bring relaxation. 

Dr. Weil refers 4-7-8 breathing as a “natural tranquilizer for the nervous system”.

I feel nervous scared about getting the COVID-19 vaccine (7)

How To Practice 4-7-8 Breathing - Simple Version 

  • Inhale 4 seconds 
  • Pause 7 seconds 
  • Exhale 8 seconds 
  • How to Practice 4-7-8 Breathing - Complete Version 

    1. Find a comfortable place to sit with your back straight. If you have insomnia, you can do this laydown for good night sleep. 
    2. Place your tongue against the back of your top teeth and keep it there. 
    3. Exhale completely through your mouth around your tongue, making a whoosh sound. Purse your lips if it helps. 
    4. Close your lips and inhale through your nose for a count of four.
    5. Hold your breath for a count of seven.
    6. Exhale completely through your mouth making a whoosh sound for a count of eight. 
    7. This completes one cycle. Repeat for three more cycles.
    I feel nervous scared about getting the COVID-19 vaccine (7)

    While I was waiting for my turn to get vaccinated in front of a booth, this breathing technique popped up in my head.

    After using the breathing technique, I felt much calmer and less anxious. 

    Through this experience of getting vaccinated, I learned everyone experiences different kind of fear. I wondered whether I wasn’t callous about other people’s pain in the past.

    You can use 4-7-8 breathing anytime when you feel stressed.

    4-7-8 breathing can

    • Reduce anxiety. 
    • Lower blood pressure. 
    • Improve sleep. 
    • Lower tension, anger, depression, pain. 
    • Enhance concentration. 
    • Reduce negative emotions. 

    Guided Meditation for Anxiety & Stress Relief 🍵

    I’ve created a guided meditation to cope with anxiety & stress. 

    This meditation will lower anxiety & stress level right away. 

    Breathe, relax, you are safe. 

    Sending warm hugs, 
    Soo

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