How to Stop Panic Attacks by Remembering They Cannot Harm You
How to stop panic attacks sounds easy enough when you hear or read what folks tell you.
But in reality, during a panic attack, it's very hard to re-order your thoughts to stop the attack.
During panic attacks, you are so overpowered by physical and emotional stress and anxiety that it's very difficult to organise your mind and do the things that you have been taught.
The first thing to remember is that panic attacks in themselves cannot harm you: your life is not in danger.
The symptoms you are experiencing are your body's way of reacting, in the way it knows how, to 'perceived' threats to it.
But these threats are all in your head, they aren't real.
In other words, the tightness in your chest and throat, the rapid heartbeat, shortness of breath, sweating, the feeling that you are having a heart attack, etc.
are you body's natural reactions to the illogical, irrational fear and vulnerability that you are experiencing.
The trigger for it could have been the stress of going for a job interview, making a presentation, being stuck in traffic, in a lift, and many other situations.
The stress of this on top of an already anxious condition can help trigger a panic attack due to the release of adrenaline into your bloodstream.
And this can happen many hours after the event.
So how to stop panic attacks under these circumstances? It sounds easier than it actually is -- I know, I've been there -- but you must try very hard to do the following...
1.
Be confident and think positively: "I know my life is not in danger and I know for sure that these symptoms will go away very shortly".
2.
Breath deeply and steadily: Controlled breathing can help to calm you down and reduce your heart rate.
It's also a good idea to exhale for slightly longer than you inhale.
This pattern may help you relax more quickly.
3.
If you have had a panic attack previously you may be able to recognise the first signs.
Depending on location and circumstances etc.
, stop what you are doing, walk away, focus on something completely different, relax.
Remember, think positively and control your breathing as above.
However, none of the above can actually get rid of your underlying general anxiety.
They are purely coping techniques to help you through a panic attack and hopefully shorten it.
They cannot prevent further panic attacks and certainly cannot cure your general anxiety.
Did you know that a critical factor in recurrent panic attacks is the actual fear of another panic attack? You need to face this fear head on and defeat it.
If not it can be very difficult, if not impossible, to cure your general anxiety.
But in reality, during a panic attack, it's very hard to re-order your thoughts to stop the attack.
During panic attacks, you are so overpowered by physical and emotional stress and anxiety that it's very difficult to organise your mind and do the things that you have been taught.
The first thing to remember is that panic attacks in themselves cannot harm you: your life is not in danger.
The symptoms you are experiencing are your body's way of reacting, in the way it knows how, to 'perceived' threats to it.
But these threats are all in your head, they aren't real.
In other words, the tightness in your chest and throat, the rapid heartbeat, shortness of breath, sweating, the feeling that you are having a heart attack, etc.
are you body's natural reactions to the illogical, irrational fear and vulnerability that you are experiencing.
The trigger for it could have been the stress of going for a job interview, making a presentation, being stuck in traffic, in a lift, and many other situations.
The stress of this on top of an already anxious condition can help trigger a panic attack due to the release of adrenaline into your bloodstream.
And this can happen many hours after the event.
So how to stop panic attacks under these circumstances? It sounds easier than it actually is -- I know, I've been there -- but you must try very hard to do the following...
1.
Be confident and think positively: "I know my life is not in danger and I know for sure that these symptoms will go away very shortly".
2.
Breath deeply and steadily: Controlled breathing can help to calm you down and reduce your heart rate.
It's also a good idea to exhale for slightly longer than you inhale.
This pattern may help you relax more quickly.
3.
If you have had a panic attack previously you may be able to recognise the first signs.
Depending on location and circumstances etc.
, stop what you are doing, walk away, focus on something completely different, relax.
Remember, think positively and control your breathing as above.
However, none of the above can actually get rid of your underlying general anxiety.
They are purely coping techniques to help you through a panic attack and hopefully shorten it.
They cannot prevent further panic attacks and certainly cannot cure your general anxiety.
Did you know that a critical factor in recurrent panic attacks is the actual fear of another panic attack? You need to face this fear head on and defeat it.
If not it can be very difficult, if not impossible, to cure your general anxiety.
Source...