How an Orange Helped Me Through My Panic Attack


Mindfulness is about being aware of what we are doing and experiencing; it forces the brain to be in the here and now, which can help stop anxious thoughts in their tracks. It’s about learning how to control what you spend your attention on.

Not only did the orange give me tools to tackle my anxiety, it taught me a valuable lesson about making snap judgments and a little bit about my own humility.

About two years ago, I had hit a rough patch. I’d reached out to a wellness program run by my health insurance company and they sent me a packet about stress management. It had all the basic information: “Take a walk, call a friend, say no to new projects.” But tucked in the middle of the book was a paragraph about eating an orange. I thought the whole concept was ridiculous. How could eating an orange change my life? How would that help my anxiety? I laughed, I mocked and I shared with friends so they could mock it, too.

Then one night a few months later, I had a panic attack while home alone with and happened to have a bowl full of oranges in the kitchen. What happened next changed my life. I grabbed the little sheet of paper with the exercise on it, grabbed an orange and made myself comfortable.

Then I got to work. I took my time eating the orange. I made sure to focus all my thoughts and energy into that orange. I was completely present in the moment. I felt the orange, smelled the orange, looked at the orange. I thought about the rain and sun that it took to grow the orange. I thought about the long road the orange had to take to get to me. I thought about the scars on the peel of the orange, and when I took that first sweet juicy bite, I realized that none of those scars changed how absolutely divine the orange was on the inside.

Not only did it help with that particular panic attack, because it forced my brain to be present in the moment and didn’t allow me to worry about the “what ifs” and obsess over what had triggered the attack in the first place. It also changed my opinion of myself.

I have many scars myself: I used to self-harm. I have surgical scars. My broken nose is a lasting reminder of past trauma. My fragile skin shows scars from the silliest of things, too, and the emotional scar list could go on for miles.

I always used to think that these scars made me less valuable. After eating that orange, and realizing that the sweetest, most desirable part was on the inside and was still perfect despite the scars on its skin, I realized I still have value, too. My scars do not determine my worth, and neither do yours.

If you struggle with self-harm and you need support right now, call the crisis hotline at 1-800-273-8255 or text “START” to 741-741. For a list of ways to cope with self-harm urges, click here.

A version of this post appeared on The Story of Spoonies.

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