In a time of grief and anxiety, I created my own retreat at home.

My next-door neighbour, Alfredas Chmieliauskas, posts on Instagram on issues related to health and well-being, sobriety and detoxing. I occasionally send him links to podcasts, articles, or other media that I think might interest him. Recently, I sent him links to episodes from two podcasts.

One was from Maya Shankar’s A Slight Change of Plans on the theme of awe and the other was from Laurie Santos’s The Happiness Lab on aligning one’s personal actions against climate change with activities that make us happy. My podcast tastes are catholic, to say the least, and I have a tendency to fall down a rabbit hole of one and listen to nothing else for weeks on end. When new episodes of both A Slight Change of Plans and The Happiness Lab popped up on my podcast app a few weeks ago, I started to dip into them again.

Both podcasts were key elements of my pathway through grief and overcoming the panic attacks and anxiety that I experienced after Julian died in September 2021. My grief was messy and complicated, owing to our recent separation and his subsequent sudden death from a heart attack. In the weeks that followed, as I mourned his loss, thought deeply about his life, supported our daughters through the loss of their dad, and worried about the effect his death would have on them, I started to have panic attacks. At the time, I didn’t know what was happening to me, only that my heart was fluttering uncomfortably, sometimes pounding like it would jump out of my chest, I was short of breath, the world was closing in around me, black and hazy in my peripheral vision. Each night, I’d go to bed terrified that I wouldn’t wake up in the morning, panicking even more that the girls would find me dead and that they’d have lost both parents in a short space of time. I would fall asleep quickly, but wake up an hour or two later, in full panic attack mode, and then spend hours scrolling through my phone to take my mind off the flutters in my chest, eventually falling back to sleep, and then waking up in the morning exhausted.

I realized that there was a psychological element to this, because when I was with other people – with friends, doing the shopping, or when I was out walking the dog over the hills, I didn’t have these sensations. Ever. Only when I was alone, or just with the children, did I get these awful and terrifying sensations.

I made an appointment to see the GP one Wednesday morning in late November 2021 and, perhaps as luck would have it, all of these sensations came on at once while I was sitting on my own in the waiting room. I thought I would faint and that the GP would find me in a heap on the floor. I didn’t. But he only had to hear a couple of my symptoms and learn my very recent history to diagnose panic attack. “This is a panic attack?” I asked him. He was sure of it. But my heart was fluttering, so, he sent me down the hall to the nurse for an ECG, told me to come back in a couple of days for blood tests, and made an appointment for me to see a cardiologist. He was, however, pretty confident that these were panic attacks and nothing more sinister. Oh, and he prescribed Xanax, and told me only to take one when I felt these symptoms coming on.

I went home relieved that I had a diagnosis and made up my mind to do something about it. I decided to create therapy conditions in my own home, to find ways to walk through my grief and release my anxiety. The first thing I did was improve my sleep hygiene. At night, I banned my mobile phone to the kitchen with the sound turned off. I bought an alarm clock, so I no longer needed the phone alarm to wake me up. Before going to bed, I kept the lights in my bedroom low and practiced yoga for 10 minutes (with the wonderful Kassandra on YouTube) followed by 10 minutes of silent meditation. Once in bed, I would read my book for a few minutes before turning the lights out. When a panic attack came on in the middle of the night, I took a Xanax[1] and read my book. I fell back asleep much more quickly from reading my book than from scrolling my phone. Each morning, I would again practice yoga for 10 minutes and meditate for 10 minutes before going downstairs to start my day.

I found time each day to write and poured my complicated messy grief out onto the page. Stuff came out that I didn’t even know was in there. I never want to share what I wrote with anyone; indeed, I’ve yet to read it again myself. But I needed to get it out in order to work through it. I went for long solitary walks with the dog, giving free rein to my emotions. For weeks, maybe even months, every single time I went for a walk on my own, I cried. I can only imagine what the other walkers I occasionally met on the trails must have thought of me, tears and snot streaming down my face.

And, I discovered these two amazing podcasts. In The Happiness Lab, Dr Laurie Santos, a Yale University professor of psychology, explores the science of happiness and provides practical advice on how to improve your wellbeing. A Slight Change of Plans is hosted by Dr Maya Shankar, a cognitive scientist who was a senior mental health advisor in the Obama White House. In each episode, a different guest shares their personal story of a sudden and unexpected event that dramatically altered their lives. Guests have stories about accidents and illnesses, being kidnapped or held at gunpoint, or receiving a piece of news that changed the direction of their lives. With great empathy, Dr Shankar interrogates how these ‘slight change of plans’ have altered peoples’ perceptions of themselves and others, of their place in the world, and of their value to the world.

Both of these podcasts had a profound impact on me as I travelled through my grief and anxiety and figured out how best to support my girls as they travelled through their own. I found fellowship among strangers who had experienced and could now reflect on their life-changing experiences and I learned about practices I could enact in my own life to support my wellbeing. I guess you could say I created a retreat in my own home – one where I could turn to these two experts and their guests at a moment’s notice, where I could roll out my mat as often as I wanted to practice yoga and meditation, where I wrote my grief onto the pages of my notebook, and where I created and stuck to healthy sleep routines.

By the time I had my cardiology appointment a couple of months later, the panic attacks were behind me and my home retreat practices had become routine. I haven’t looked back. The following summer, ten months after Julian died, the panic attacks returned. This time I knew what they were, I knew what had triggered them and, though they scared me still, I knew how to take care of myself through them. Grief evolves rather than disappears and I know that my home-made retreat is not the same as speaking to a professional therapist. Maybe I will go down that road some day too.

This is the first time I’ve publicly written about Julian’s death – even though this has been about my reaction to it, rather than about Julian himself. It’s taken me a long time to get to the point where I wanted to share anything, even with those closest to me. I’ve chosen not to write about my daughters here – their stories and their grief are theirs alone to tell. 

[1] The GP prescribed me 30 Xanax in November 2021. When I threw the box away last month, three Xanax remained. I used them sparingly.