A Personal Journey Toward Healing
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A personal story about stress, panic attacks, and healing, supported by expert insights on mental health and practical strategies for managing stress effectively.
Introduction
Mental health has increasingly become a major focus in both the medical and education sectors. As concerns continue to rise among people of all ages, institutions now hold regular seminars and awareness programs to help individuals understand mental health and develop healthy coping strategies.
Recently, cases of suicide and mental‑health‑related issues have become more visible online and in communities. This rise reminds us that many people are silently struggling — and strengthening support systems has become more important than ever.
My Quiet Struggle With Mental Health
For years, I told myself I was fine. I ignored the heaviness in my chest and the trembling in my hands. I hid behind forced smiles and automatic replies like “I’m okay,” even when I wasn’t.
Some days felt unbearably heavy. Other days, I felt nothing at all — a strange numbness that made the world feel distant. I thought it was only stress from financial worries and the exhaustion of being a woman, wife, mother, and teacher.
But things changed in October 2016.
The Day Everything Shifted: My First Panic Attack
One afternoon, after eating lunch and boarding a commuter van, panic suddenly surged through my body. My heart raced, my hands trembled, and I screamed for the driver to let me out.
After that moment, I became fearful of riding enclosed vehicles. For months, I could only travel by motorcycle or jeepney. I didn’t know how to explain it. I didn’t even understand it myself.
Later, I read about panic disorder.
According to the National Center for Biotechnology Information (NCBI), a panic attack is “an abrupt surge of intense fear or discomfort” that reaches a peak within minutes.
A Slow Path Toward Healing from Mental Issues
In April 2018, I underwent a CT scan for a lump on my skull, which thankfully turned out harmless. That relief marked the beginning of my gradual recovery. I slowly relearned how to ride buses — always with someone beside me and always near the front.
Even now, in 2025, I still avoid enclosed vans when possible.
Stress as a Major Factor
According to the World Health Organization (WHO), stress becomes harmful when it is prolonged or overwhelming.
The Cleveland Clinic explains that stress triggers physical, emotional, and behavioral responses. Long-term stress can contribute to:
- Anxiety
- Panic attacks
- Sleep problems
- Burnout
The Mayo Clinic adds that chronic stress can disrupt brain chemicals that regulate mood, making people more vulnerable to panic symptoms.
For me, stress built up silently for years until it reached a breaking point.
Understanding Stress
Stress is not always negative. It can motivate you and help you perform better during challenges. However, chronic stress that lasts for weeks or months can affect your health, relationships, and overall well-being.
For more on this topic, see our post: What Is Stress and How It Affects the Body (internal link placeholder).
Practical Strategies to Manage Stress Effectively
Writing helped me release pent-up emotions. Journaling allowed me to express thoughts I was afraid to say out loud.
Here are evidence‑based stress‑relief strategies recommended by the Mayo Clinic (https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257):
1. Get Active
Physical activity boosts endorphins and improves mood. Walk, jog, swim, bike, or even clean your house — any movement counts.
2. Eat a Healthy Diet
Fruits, vegetables, and whole grains strengthen both body and mind. Avoid excessive caffeine, alcohol, smoking, or other unhealthy coping habits.
3. Practice Meditation
Meditation, deep breathing, and mindfulness bring emotional balance. Practice anywhere — during a walk, commute, or at home.
4. Laugh More
Laughter lowers stress hormones and improves mental state.
5. Connect With Others
Social support is one of the strongest protectors against stress. Talk to friends or family, share your feelings, or volunteer.
See also: Self-Care Tips for Busy Women and Mothers (internal link placeholder).
6. Set Boundaries
Learn to say no to protect your energy.
7. Try Yoga
Yoga integrates movement and mindfulness to calm the mind.
8. Prioritize Sleep
Quality sleep restores physical and emotional well‑being.
9. Journal Your Thoughts
Writing helps release emotional tension.
10. Explore Creativity
Music, gardening, reading, or hobbies help shift focus away from stress.
11. Seek Counseling
Professional help can guide you through deeper emotional struggles.
Meditation: A Gentle Path Back to Yourself
Meditation quiets the mind and reconnects you with your inner self.
The World Health Organization estimates that more than 1 billion people live with mental health conditions. Yet when you’re struggling, it can feel like you’re the only one.
Breaking the Silence
Silence is the enemy of healing. Pretending to be strong doesn’t make the pain disappear — it only makes you tired.
Healing begins the moment you allow yourself to say, “I’m not okay.”
Mental health issues are messy, unpredictable, and painful. But acknowledging them is an act of courage.
You Are Not Alone
I am still learning, still healing, and still fighting in small, imperfect ways. But I now believe I deserve peace — and so do you.
You deserve rest.
You deserve compassion.
You deserve healing.
You were never alone, even on your hardest days.