Controlling Panic Attacks So They Don"t Control You
What is a panic attack? The first thing to realise for you start controlling panic attacks, is that you don't have to be afraid of them, as they will never kill you.
It is an incredibly scary experience and it may seem like you're having a heart attack or dying but take comfort from the fact that everything is fine, it's just an extreme version of what is called the 'fight or flight' response.
Ironically this response is there to protect you, although you may wonder how on earth it's doing such a terrible job? It's an in built mechanism to keep you out of real danger.
It's just that for the moment, it's over sensitized.
A rational response to a real danger is to respond immediately and you will go through a physiological change.
Your adrenaline levels will raise, blood is pumped around your body quicker, respiratory rate increases and so on.
You are effectively now set up to either fight the threat or run away.
The changes need to be intense to be able to respond in time.
A panic attack only differs in intensity and in the absence of any immediate or apparent danger.
Controlling panic attacks When you panic, you will tend to internalize the experience, that is, begin to focus on the bodily changes you're noticing which tends to amplify things.
You'll then begin to interpret those changes as catastrophic such as saying "I'm going to have a panic attack...
Aaaaaaahhhhh!!!" If you've already begun to notice changes which you think are leading to an attack, here's what you can do: 1) Breathe slowly from your abdomen (not high up in the chest) 2) Distract your focus away from yourself by talking to someone nearby or on the phone.
3) Do something physical, run on the spot, go for a walk (if you're at work, walk to the toilet and back a few times) 4) Take control of your thoughts, they have such a massive impact on your experience.
Remember panic attacks are not dangerous, realise this and turn any catastrophic thoughts around e.
g.
instead of "I'm losing control", say to yourself; "I can handle this confidently and calmly".
It is an incredibly scary experience and it may seem like you're having a heart attack or dying but take comfort from the fact that everything is fine, it's just an extreme version of what is called the 'fight or flight' response.
Ironically this response is there to protect you, although you may wonder how on earth it's doing such a terrible job? It's an in built mechanism to keep you out of real danger.
It's just that for the moment, it's over sensitized.
A rational response to a real danger is to respond immediately and you will go through a physiological change.
Your adrenaline levels will raise, blood is pumped around your body quicker, respiratory rate increases and so on.
You are effectively now set up to either fight the threat or run away.
The changes need to be intense to be able to respond in time.
A panic attack only differs in intensity and in the absence of any immediate or apparent danger.
Controlling panic attacks When you panic, you will tend to internalize the experience, that is, begin to focus on the bodily changes you're noticing which tends to amplify things.
You'll then begin to interpret those changes as catastrophic such as saying "I'm going to have a panic attack...
Aaaaaaahhhhh!!!" If you've already begun to notice changes which you think are leading to an attack, here's what you can do: 1) Breathe slowly from your abdomen (not high up in the chest) 2) Distract your focus away from yourself by talking to someone nearby or on the phone.
3) Do something physical, run on the spot, go for a walk (if you're at work, walk to the toilet and back a few times) 4) Take control of your thoughts, they have such a massive impact on your experience.
Remember panic attacks are not dangerous, realise this and turn any catastrophic thoughts around e.
g.
instead of "I'm losing control", say to yourself; "I can handle this confidently and calmly".