From Panic Attacks to Peace: A Nervous System Reset that I Didn’t Know I Would Need

Written By Charlene Castellanos

I haven't written in Love, Charlene in a month. I didn't realize that my words would have such an impact on me. Saying in the past post that this is a continuation, but one that moves differently. A realigned chapter unfolds—one where I choose peace over pressure.

Clarity over chaos. As I write this post, I am sitting on my balcony in Barcelona, staring at a sailboat gliding across the Mediterranean Sea, listening to lofi as the wind blows. Actions that I thought could only happen in my daydreams. Let's recap so we can stay aligned as this story unfolds. 

I can't move you forward without taking you back to my last month in London, where my nervous system was shot, because I believe this is where I started to change my life. In London, my nerves were so bad that I woke up multiple times a night, my edges starting falling out, and fear held me captive while panic became a regular emotion during my day. That is, until I decided to make it stop one night after a grueling night of loose bowels and a racing mind. I couldn't take it anymore, as I walked back to the bed, I begged God to keep me from losing my mind. That night, the Holy Spirit directed me to Google to find out what was happening. A Google search on what to do when your stomach is in shambles and you feel panicky, and a chat with ChatGPT, I learned that I was in fight or flight and needed to regulate my nervous system. It was burned to the ground due to the overwhelming amount of fear, insecurity, uncertainty, and lack of trust I felt during this trip. 

After that episode, I started a morning and evening practice. This practice consisted of 15-minute meditation, prayer, and journaling in the morning and bed yoga and prayer every night. I am not one for repetitive actions, but I was desperate, so doing this practice nightly was not an issue. After a week or so, I noticed that my mind began to calm. I started getting better sleep, and the panic started to fade. I knew that my nervous system, being in shambles, wasn't going to go away with just a few meditations, so I began to dedicate myself to regulating it.

I left London on May 1st. It was the happiest I had been since landing there. With barely any sleep, I smiled my way through my long wait at Heathrow and gladly jumped on British Airways to Barcelona. I want to be clear here. London is not a bad place. I met great people and enjoyed creating more of the life I'd been dreaming about. However, my nervous system needed a reprieve. As I crossed into Spain, I felt like the clouds parted. I knew that Spain had something for me. What it was, I had no clue, yet. However, I was willing to find out. 

I didn't know a soul in Barcelona, so I knew that the focus had to be on realigning my nervous system and getting to know myself. That is what I did. I followed intuitive nudges to sit on rooftops and drink water in champagne glasses. I created a schedule where I went to bed early and woke up to see the sunrise. I sat on my balcony for breakfast. Eggs, vegetables, fruit, and ciabatta bread were my go-to for breakfast as I stared at the ocean while the breeze blew. I meditated and journaled, and eventually no longer needed my nighttime practice because I replaced it with evening walks on the beach. I ate better-quality food, got better-quality sleep, and became more in tune with myself and nature. My daydreams were now my reality. But, would I be able to keep it up, was a recurring question as I slowly began to unravel.

In July, my family came to visit, and I was trying to make Spain my permanent home without having to go back to the United States. FYI, with the new regulations in Spain, obtaining your visa within 90 days can only happen if you take care of a significant portion of the process in your home country. Applying for my visa in a short amount of time will add a lot of pressure on top of looking for an apartment. Make sure to leave the US with at least 30k. Getting an apartment here is not friendly on your bank account, as companies use this as a money grab from expats, especially if you're bougie, like me. LOL. This process was stressing me out, and the pressure of having my family with me was unraveling my nervous system faster than a cat unraveling a ball of yarn. Thank God for my mother, who constantly reminded me to trust and consult God. My son and niece also helped keep me grounded with their requests and the love we shared during that time. I needed them. It was that experience that taught me how vitally important family is, how they bring a piece of life that you cannot create on your own. It was beautiful. 

It has been two weeks since they left, and I've moved more needles than I can count! I'm 133 days into my meditation practice, transitioning from 15-minute to 45-minute meditations, affirmations, and affirmative prayer. I've started reading more and sitting quietly.  I can honestly see the difference a semi-regulated nervous system creates. I say semi-regulated because I am stretching myself every day. I am no longer a slave to fear. Fear comes and goes, but I am becoming more confident on the path God and I are walking on.

On the career front, I decided to come out of the shadows. I started my company, 11th Circle. 11th Circle is a global personal development company guiding women through life's transitions with clarity, courage, and community. Through structured programs, coaching, and self-guided practices, we help women reset, rise, and reclaim their joy. Feel free to join the free community here. I am leading an accountability group with other business owners, and each of us is working to change and achieve our goals. The time feels full of growth. It is exciting to watch the members support one another. I feel responsible and in purpose on purpose. I know this is only because I decided to take my life seriously from the inside out. 

I don't want these blog posts just to be great stories that may inspire. I want you to have the tools, as you may have experienced what I have felt. The practices that saved my nervous system in Barcelona aren't magic - they're simple, science-backed techniques anyone can use. Here's what actually worked: 

  • Intuitive living approach. Intuitive living is a way of living based on the inner wisdom that arises from your intuition—gut feelings, subtle insights, or inner knowings that guide your choices.

Focus:

  • Trusting your inner GPS

  • Honoring your energy and timing

  • Moving in flow with what feels aligned (not forced)

  • Making decisions based on inner clarity, not external logic or pressure

Questions to ask yourself:

  • What do I need today—emotionally, physically, spiritually?

  • What would it look like to move through today with ease and trust?

  • What is gently asking for my attention?

  • What am I feeling beneath the surface?

  • How can I honor my energy and emotions as they are?

  • Quality sleep/nutrition changes. During this time, I chose to do the following:

    • Replace coffee with green tea, matcha, or chai.

    • Going to bed by 9:30 p.m. Monday-Friday. This means I am in bed by 8:30 p.m., which is challenging, as Spain doesn't get dark until around 9:50 p.m. On the weekends, I let my body flow. 

    • Eat clean. Being in Spain, this was relatively easy, as Spain's food requirements are guided by the principles of the Mediterranean diet, which emphasizes fresh, locally sourced foods and promotes healthy eating patterns through a national strategy. Food safety standards in Spain are among the highest in the world, and I can see the difference in my body from just being here for under three months. 

Let me know if you try these tools and how they work for you. 

P.s. Don’t forget to check out 11th Circle!

Love, Charlene 

Charlene Castellanos
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