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Monthly Archives: September 2016

Fear of Fainting and Lightheadedness: Harmless panic symptoms

Himanshu Dani


This is how you feel–

You have this feeling everytime panic strikes you. You feel you are losing balance and that you are about to pass out and collapse. YOU think that it is due to some abnormality related to blood pressure or the balance system in your inner ears (the vestibular system) or that you have a brain tumor which is making you dizzy, lightheaded and feeling like fainting.

Most of the times the surrounding mimics what you have in your head. That is the combined effect of the interpretation of your situation you are in and the negative thoughts that you already have in your head. Lightheadedness and fear of fainting are interconnected in the case of the people suffering from anxiety or panic disorder. For them, lightheadedness often causes makes them fearful of fainting and collapsing. For the worst, it accompanies weakness in legs and tremor. This ultimately invites a full-blown panic attack.

In this article, we will discuss the fear of fainting you feel. The goal is to understand why you are scared of fainting.

The common fears associated with the fear of fainting are:

  • The dread of a panic attack and fear of fainting in the public places 
  • Fear of fainting while driving or operating machinery.
  • Fear that you have a brain tumor.
  • Fear that you have a heart blockage and that is causing dizziness.
  • Fear that you will lose the sense of balance and you will not be able to stand erect.

All of these fears and negative thoughts are the symptoms of anxiety:

fear of fainting

 

Negative Catastrophic thoughts are a symptom of anxiety.

Do you want to know how these fears are false?

For that first of all, we need to understand what fainting actually is:

fear of fainting

Fainting occurs when there is low blood supply to the brain. It is a brief and sudden period of unconsciousness which is due to sudden and brief fall in the blood pressure. It means fainting occurs when there is simply less than the needed supply of oxygen to the brain. There can be a host of different reasons which cause a reduction in the oxygen supply to the brain (cerebral oxygen).

In most cases, that is not all dangerous.  The circulatory system tries it’s best to provide ample of oxygen-rich blood to the brain. But because of some reasons, the deficit cannot be met.

In this case, the body-brain system has a protective mechanism to restore normal oxygen supply to the brain. The head is above the heart. Therefore the heart has to work harder to supply blood to the brain because the gravity exerts a downward force on the blood.

Our nervous system then makes us unconscious and we faint. When we faint we collapse on the ground. This makes it easy for the heart to pump the blood to the brain as the body is in the lied down position.It restores the normal oxygen supply to the major areas of the brain. As soon as the condition gets back to normal we get conscious again and we are fine without any harm to our body or health.

It can be understood from the above discussion that fainting is a reflex to certain conditions in the body which generally are related to the reduced oxygen supply to the brain.  It is a restoring mechanism of the mind-body system.  It restores normal oxygen supply to the brain to make your body function normally.

So, now it is pretty clear that fainting is not a dangerous or harmful thing.

Does fear of fainting mean you will actually faint?

Lightheadedness and Fear of Fainting

This is what actually happens–

When you are anxious or having a panic attack you are probably breathing hard. This increases the proportion of oxygen in your blood. Also, your heart is pounding and consequently your blood pressure rises as you are in the panic.

So in your case, the two conditions – low blood pressure and low oxygen supply to the brain are not met. This is the reason you don’t faint and collapse.

Look back and remember your past panic attacks. There is not a single incident of you collapsing or fainting.

You only got dizzy and lightheaded or disoriented to some extent. Hyperventilation causes these symptoms. It is very common to breathe rapidly and deeply in stress, anxiety or panic attacks. This causes hyperventilation and it makes you go dizzy, lightheaded, tired and anxious. Learning to calm the racing mind helps to calm the body and the hyperventilation. This way you can control lightheadedness better. 

Again, hyperventilation is not dangerous. It just produces these uncomfortable symptoms which make you believe that you have some serious health problem.

This video will change the way you think and feel about fear of fainting:


 

 The causes of anxiety and panic disorder are:

1. Genetic predisposition ( But it does not mean that anxiety is incurable)

2. Environmental factors/conditions when you were brought up

3. Physiological causes 

When you think of developing self-help strategies for dealing with panic disorder, there is actually no use of thinking about the causes of it. The success of treatment for anxiety and panic does not depend on whether you have understood the causes of them. Neuroticism is treatable with the right kind of thinking and behavioral habits. 

Genetic predisposition is something that cannot be controlled. Environmental factors, in which you were brought up have now gone in the past and we cannot do anything about them. Physiological causes are the causes which are due to some dysfunctions or diseases in the body. They can be corrected with proper treatment and that can resolve the problem.

The maintenance factors of Anxiety and Panic disorder are:

1. Negative thinking

2. Fearing the symptoms and panic itself

3. Overthinking

4. Safety behaviors

All these factors are the ones which maintain anxiety and panic disorder in your life. They are the behaviors which psychologists call self-defeating behaviors. You feel that they are saving you from dangers but actually, in reality, they are creating more and more distress for you. See: What I learned about anxiety and panic after watching Annabelle Creation?

Fear of fainting is one of them:

Now you know,

  • It is just a fear of fainting
  • Fainting is not dangerous

A world-renowned Anxiety expert Dr. David Carbonell says he witnessed only 4 individuals in his 20-year long career of the Anxiety Treatment who fainted during panic attacks. Below is the snapshot of his statement on his website. You can see it in here.

Anxiety Coach

Don’t go without talking to me. . . .!

Comment below and let me know your thoughts. . . .


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5 Actionable Steps To Handle The Discomfort In Anxiety and Panic Attacks

Himanshu Dani

Anxiety is highly associated with discomfort.
The very characteristic of anxiety is to give you more and more discomfort.
This discomfort is taken as a danger to you and you get trapped in the cycle or recurring anxiety and panic attacks.

It is very important to identify if the discomforts are due to some physical conditions or anxiety. When a medical professional assures you that there are no medical causes to your discomfort and all of it is anxiety, you need not worry. You can manage your discomfort in anxiety with proper education and self-training.  You can also check out 3 panic attacks tricks that will actually make your life better

The discomforting(physical) symptoms of panic are:
  • Feeling uncomfortable for no reason
  • Getting restless
  • Tightness in the chest
  • Heaviness in chest
  • pressure or pain in the stomach with butterflies
  • Jitters
  • Pressure in the head
  • Trembling or Muscle vibrations
  • Fatigue

These are the somatic (bodily) symptoms which are regularly experienced by anxiety sufferers in varying intensity.

These 5 steps can be very helpful to you to reduce your discomfort in panic attacks or general anxiety

1. Do some simple exercises to calm downhow to manage anxiety discomfortWhen panic hits you, it is a state of high arousal of the nervous system.
You might be knowing that a panic attack is an emergency  alarm by your body to run away or combat with a danger. Only the difference here is that there is no real danger present in your case.

It is fight or flight response from our inbuilt survival mechanism which ensures us safety on this planet.

Adrenaline is a hormone produced in the adrenaline glands and it is the main chemical responsible for our nervous arousal. This hormone makes your body ready and capable of handling dangerous situations by giving you a good boost of energy and vitality. It makes you super aroused and agile to take action in certain situations. This is what we call adrenaline rush.

But here you don’t need to be powerful and agile as you are not in danger.

Then what do you do?

Just do Brisk Walking or simple exercise like jumping jacks. This has to be the first among the steps to handle the discomfort in Anxiety and Panic Attacks. That will utilize the extra boost of energy which you got from the adrenaline rush and it will help to calm your body from the aroused state. As you will return towards normal state the production of adrenaline will reduce as there will be no anxiety to fuel its production.

Finally, you will be able to calm down and focus on your breathing to relax further.

2.Focus on steady breathing

“Steady Breathing is the key to controlling the overall panic attack”

Breathing is the main aspect of the physiological process which controls the intensity of the physical symptoms of panic attacks.

When you are under stress or anxiety you breathe very fast and shallow. This happens unconsciously. You do not notice it. This causes hyperventilation.

Hyperventilation is the imbalance of the proportions of oxygen and carbon dioxide in the blood. During your rapid breathing more carbon dioxide is thrown out of the blood and more oxygen is taken in. More precisely it is a low proportion of carbon dioxide in the blood compared to the levels of oxygen.

The sensations of tingling, lightheadedness, and pins & needles are caused due to hyperventilation.  It feels you can’t catch your breath and you are running out of air/ oxygen. Many people also fear that they are suffocating because of some lung problems. 

Many people also fear that they are suffocating because of some lung problems

Therefore in stressful situations focus on your breathing and practice slow and steady breathing for a few minutes. This will help to restore the normal proportions of Oxygen and Carbon dioxide in your blood and that will help the panic attack end.

Steady breathing is an often suggested technique to manage anxiety by experts. This will help you get relief in a few minutes.

This will help you get relief in a few minutes.

3.Understand that this state is not permanent

“Like everything, even panic attacks have to end”

When panic and anxiety strikes and you go into the state of high discomfort you feel that it will never end or it will end up in a catastrophe.

But the truth is that anxiety can last longer but it can never last forever.

As you know anxiety is the alarm system of your body and it fires with the help of certain chemicals like adrenaline. Sooner or later the fear system will shut down and you will return to normal from this high aroused state of your nervous system.

Panic attack definitely has to end at some point of time. The reasons for this is the chemicals which support panic attack to sustain get reduced after a certain time. The physiological conditions responsible for the panic attack get subsided. Consequently , the panic attack ends.

4.Understand that it was not a beginning of catastrophe but a false signal of a catastrophe

“There is difference between a catastrophe and  just feelings of a catastrophe”

It is almost certain for you to think that it is a catastrophe.

YOU become certain that it is a heart attack.

You fear many things in this phase like fear of death fear of heart attack and catastrophic thoughts. It is necessary for you to understand that this is just an imitation of a catastrophic situation. It is not a real catastrophe.

It is not a danger but a false alarm of danger which you take it as real.

5. Get going after it ends: Don’t dwell on it!
 

                     “Overthinking fuels Panic Attacks”

This is a very important thing when you get normal after a discomforting episode of high anxiety. On the contrary, you generally keep on thinking about the episode and wonder what happened and how did it happen and what might have been the consequences of the panic attack. YOU feel like you dodged a bullet and the somehow you saved yourself from a heart attack or death.

This is the anticipatory anxiety which fuels next panic attack.

You feel that you have to think of all those things in order to save yourself from the dangers you are facing. But thinking on all of these things is really useless. It only creates more anxiety and keeps you trapped in a vicious cycle of crippling anxiety.

Have you noticed the power of  forgetting something?

Take this Example

Suppose you lost your golden ring and you are not aware of it. After some time it clicks to you suddenly. You get mad over it. You get angry, anxious and irritated and you rush everywhere to find it.

Until the sense of loss hit you, you were not concerned about it. The ring was lost and it was a real loss for you but you were not aware of it consciously. You went upset, anxious, worried and restless only when the thoughts about the loss surfaced your mind.

It means if we forget or ignore certain things they tend to be less bothersome to us and if we forget about a certain thing completely, we are completely free of the distress for a certain period of time.

The same thing applies here.

If you forget that you have had a panic attack or anxiety you will be in less distress.

If you stop worrying about the next panic attack, the fueling process will be blocked and you will be less likely to have another panic attack. You will be able to concentrate on your present better. These steps to handle the discomfort in anxiety and panic attacks are practical steps and they will require practice to get the desided results.

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How to stop Panic Attacks and make Your Life Better

Himanshu Dani

Anxiety is a very difficult condition and sufferers are often very exasperated with anxiety. You might be wondering how to stop panic attacks fast and start living a normal life. I suffered from Panic Disorder for 4 years and once I coincidentally came across these techniques about managing anxiety and panic attacks taught by Anxiety Coach Barry McDonagh.

I realized that I was behaving in certain ways which were empowering my fear and frustration. Actually, I was thinking that my attitude towards this problem would help me get rid of panic. But the truth was contrary. By behaving and thinking in those ways I was actually fueling my anxiety and panic.

Therefore, examining my thinking styles and behavior patterns and changing them so as to get out of the suffering was important. I understood this thing and I implemented these three changes in my behavior whenever I had anxiety or panic attack. These panic attack tricks resulted in a reduction in my anxiety and gave me the confidence to face my fears. Of course, it needed practice and that didn’t happen overnight.

Anxiety Coach and Author Barry McDonagh! explains 3 Things Not to Do During A Panic Attack




If you learn and implement these three panic attack tricks consciously in your daily life your distress will get reduced and you will gain confidence to live your life without fear.

They are:

1. Do NOT RESIST a panic attack

The number one mistake people make when they feel a panic attack begin, is to try and fight or resist it. It is an automatic response to want to fight the panic off but it does not help, in fact, it makes matters worse. What we resist persists. This step is one of the most crucial of the panic attack tricks that have ever been discovered.

When you try to fight it only becomes more and more intense. You feel you are trying to save your life with this behavior but it doesn’t help. You fall into a turmoil of anxiety and panic. You need to adopt a new approach to ‘non-resistant flow.’

Whenever you feel anxious and panicky don’t resist it. Instead, welcome it. Requesting or begging it to go away only makes it get worse. Act as if you expected it and you badly want it. As you do it, it begins to fade. This is called Paradoxical Intention and it is the fastest way to end a panic attack.

so, the first of panic attack tricks – Do not resist a panic attack. Let it happen and lose power over you.

Panic keeps on getting intense because you fear it and interpret it as dangerous. When you don’t fear it and welcome it and tell it to get worse, it actually subsides. It is basically a fear of fear, and when you learn not to fear the fear intensity of panic decreases. Anxiety and Panic increase when resisted or feared and subside when ignored with proper techniques.

2Do NOT fear ‘losing control’ in the panic attack

The second mistake people make when having a panic attack is to fear they are going to lose control of their body or their minds.

You fear it will cause you to faint or cause a seizure or even paralyze you. You apprehend that you are about to lose your mind and you will hurt yourself or anybody.

Many people get the feeling that they are going insane. But, none of these fears are real. Nothing like this happens.

These are the symptoms of panic and anxiety. Negative feelings and perceptions are the symptoms of this problem. They are temporary and pass away sooner or later.

I understand it is extremely difficult to bear these fears when you are in social situations or outside at your workplace or wherever. I’ve suffered it. The dread is impossible to explain with words.

The second of panic attack tricks is – Understanding that panic attack does not cause fainting. Your body and mind are well able to handle the heightened nervous arousal of a panic attack. Learn how to let go of this fear.

3. Do NOT think the panic attack will last forever

Panic attacks have a natural cycle of peaking and then easing off. Like a wave rising and falling, they do pass. Remind yourself of this fact when you fear the panic attack will never end. It will never escalate to the point of no return. Sooner or later our body slows down and we find the fear is subsiding.

Thinking that this condition of the panic attack itself will last forever is a kind of negative thinking. You might have suffered many panic attacks in the past and you can recall that they eventually ended. Your thinking actually empowers panic and makes you a week person.

So the third of panic attack tricks is – Realize that panic attack is a temporary discomfort.

Anxiety is making you a strong human being because you are enduring a great deal fo fear. It takes a ton of guts and endurance to face such kind of overwhelming fear and you must be glad, you are so strong. Soon you will realize it that you can handle it and get cured.

These panic attack tricks can change your life. So work on them and get your confidence back. 

Sharing is caring…Share this with your loved ones NOW!

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Recovery from Panic Attacks: Do not count Setbacks

Himanshu Dani

The process of Recovery from Panic surely has setbacks!

Have you ever wondered why people often experience setbacks when they begin to tackle their anxiety and want Recovery from panic attacks?

Setbacks happen because, as you face your anxiety and the situations that make you feel uncomfortable, the avoidant/protective side of your personality becomes active.

When you decide to tackle your anxiety issue head on, recovery from panic attacks will definitely happen.

Your protective side doesn’t like taking risks and feels better when you don’t put yourself in situations that make you feel anxious.

It’s the part of you that says:

“Let’s stay in our comfort zone today. At least we’re safe here.”

This part of your personality has your interests at heart, but you know deep down that a life cocooned from all adversity doesn’t lead to happiness.

When you begin your healing journey, it’s all new and it can feel like you’re moving into unknown territory. You quickly master areas of your life that were causing you problems.

Your protective side takes a back seat and watches with suspicion as you make this progress. Then, after a while, your protective side becomes more active for fear that, with all this progress, a great fall must be just around the corner.

As you move upward and onward, your protective side gets scared and tries to put on the brakes. This creates a conflict and fuels feelings of anxiety.

The feelings can be very intense and might be similar to what you’ve experienced before such as panic and general unease or there may be new sensations never experienced before.

You might have been doing really well for a week, but then your protective side pops its head up and says something like this:

“Okay, well done. We’re not worried about dizzy spells anymore -fine. But what’s that ringing in your ear?”

“That sounds like trouble to me . . . LET’S GET WORRIED.

“No panic attacks in a week-great. But don’t be fooled. That means a really BIG one is about to pounce!”

These thoughts undermine your confidence. Suddenly you’re feeling vulnerable again, and the anxiety can return as your confidence dips and you obsess again about the way you feel.

This kind of response is natural in recovery from panic attacks, and if you’ve experienced a setback recently, I want to show you how to best deal with it.

Recovery from Panic will only happen if you ignore Setbacks:

The first thing to remember on the road to recovery from panic attacks is that setbacks happen. Try to never let a setback convince you that you’re not making progress. It doesn’t mean that all your progress has been undone.

In general, setbacks are inevitable, and you need to have an accepting attitude toward them.

Secondly, setbacks form part of your healing.

To move beyond the anxiety, you need to work with the protective side of your personality and teach it that there really is nothing to fear.

When setbacks occur, it’s an indication that you now need to take your new understanding and work with your protective side, which is resisting the change.

You might want to think of that protective side as a small child who doesn’t want you (the parent) to take risks or do anything out of your comfort zone. Talk to this part yourself.

Reassure it that all will be well and that it’s necessary for you to work through the anxiety in order to experience more freedom and happiness.

Setbacks can feel like a big step backward, but they’re generally followed by rapid progress on many levels if you engage fully with this protective side of yourself.

There’s an opportunity here for you to create a new working relationship with your protective self, and this will really seal your recovery from panic attacks.

When you educate your protective self that you’re really safe and encourage it to take the steps with you, you become fully empowered to end your anxiety problem. All of your internal energies go in the same direction, and there’s no conflict.

Persistence is the key:

If you are determined to achieve recovery from Panic attacks, persistence will carry you through all setbacks and ensure your success.

Keep your confidence intact. Build it on the past, on each time you’ve succeeded.

Play those previous successes like a film in your head, again and again, each night as you go to sleep. All the panic attacks you’ve dealt with, all the sensations of anxiety you’ve felt and yet you still got on with it.

General anxiety disorder and, especially, panic attacks are probably the most frightening experiences a person can go through. In most cases, you feel like you’ve had a brush with death itself. That’s no small feat to deal with while on your lunch break!

Courage will give rewards:

Be proud of your experiences. You’re not a cowardly victim, but a survivor of a terrifying experience and what’s more, you probably stayed at work or collected the kids from school.

You continued living.

Sure, there may be a few hairy anxiety memories in the past that you’d prefer to forget, but the underlying emotion to build upon is that you survived and you’re here now, alive and living a new day. This attitude is necessary for recovery from panic attacks and general anxiety.

Build a wealth of memories, and they’ll be your resource from which to draw strength. Write them down, because that solidifies them and makes them more real in your mind. Read them to yourself regularly.

Be sure to keep a diary as written proof of the progress you’re making the trips you take that weren’t possible before, the special days when you completely forgot you ever had an anxiety problem.

You need to keep a record of these achievements because it’s easy for your protective side to negate the great strides you’ve made.

Confidence, just like fear, is contagious. Soon you’ll find it spreading to all areas of your life, giving you a quality of life even beyond your pre-anxiety days.

Always try to focus on the success you’ve achieved, and it will grow and expand in your life.

Persist with it

Recovery from Panic attacks and associated anxiety is possible. Turn a setback into an opportunity to solidify your real confidence. Regardless of what happens, you can handle it. Regardless of how your body feels, you’ll move through the anxiety and come out the other side smiling.

If you remain persistent, setbacks can be quickly turned to your advantage, and you’ll be strengthened by the experience.

Setbacks are delicate periods to move through, so you also need to be kind to yourself. Understand that they’re the result of YOU just trying to protect YOU.

Be your own best friend.

When you take your protective self by the hand and teach it that there’s nothing to fear, you’ll quickly march toward a greater experience of freedom.

Recovery is not a straight or linear process.

It will help if you try not to measure success on a day-to-day basis. Some days will be better than others that are just the way it is, so don’t get upset if you complete something successfully one day but fail the next.

Some days will be better than others that are just the way it is, so don’t get upset if you complete something successfully one day but fail the next.

Keep your eyes on the end goal, and persistence will carry you there.

What If My Anxiety Comes Back?

After a person has successfully moved out of their anxiety it is only natural, to at some stage, fear reoccurrence. I call this the anxiety shadow. It is a worry in the back of your mind that the anxiety could return with full force and disrupt your life all over again.

It is a worry in the back of your mind that the anxiety could return with full force and disrupt your life all over again.

Anxiety leaves such a strong imprint on people’s lives that it is normal to have such concerns. Fearing a return of anxiety is common when your life becomes stressful again. You worry that the extra stress will tip you back into a state of general anxiety. If you find yourself worrying in such a manner have faith that all will be well.

You worry that the extra stress will tip you back into a state of general anxiety. If you find yourself worrying in such a manner have faith that all will be well.

This worry is just a shadow of what has gone, it is based on the past, not the future. Generally, the anxiety shadow passes quickly after a day or two and you forget about it again. Remind yourself of the new tools and education you have. Take solace in the fact that your new understanding will lift the anxiety quickly again were it to return.

Remind yourself of the new tools and education you have. Take solace in the fact that your new understanding will lift the anxiety quickly again were it to return.

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How does Gratitude Help In Anxiety and Panic Disorder

Himanshu Dani

Let me tell you how does gratitude help in anxiety and panic disorder.

It is a great tool for ending anxious thoughts.

A lot of people write telling me how their anxiety makes them feel very cut off or removed from the world around them. This sensation can be distressing as people fear that they will never be able to feel normal again. It is like a massive wave of confusion and craziness.

This feeling is common and in my experience is mainly fueled by a cycle of anxious thinking.

A person with anxiety and panic disorder or generalized anxiety disorder will spend much of their day mentally “checking in.”

Checking in is a term I use to refer to how people with anxiety constantly monitor their mind and body.

“Am I feeling ok?” “How are my thoughts ?”

“Am I feeling secure or on edge right now?”

The reason regular checking in happens is that anxiety has such a powerful effect on the mind and body.

People tell me that they can deal with the anxious bodily sensations but it is the anxious mind that causes them most distress.

That is what I want to address today.

Anxiety and panic can often feel like a thick fog has surrounded your mind.

Nothing really seems enjoyable as you are always looking out at the world through this haze of anxious thoughts and feelings.

This fog steals the joy out of life and can make you feel removed or cut off from the world.

The anxious thoughts act as a barrier to experiencing the world and this sensation of separation then leads to feeling even more upset as you fear losing touch with yourself. This is one of the symptoms of panic disorder.

So how do you get this anxious fog to lift from your mind?

When someone is very caught up in anxious thoughts they are top heavy so to speak. The constant mental activity they are engaged in has caused an imbalance where all of their focus is on their mental anxieties.

A powerful way to move out of this anxious mental fog is to switch your focus from your head to your heart.

By simply making a deliberate shift of attention to your heart you will find the anxious thoughts dissipate more easily and the mental fog starts to gradually clear.

You can make this switch by practicing the art of gratitude:

Anxiety and Panic

I am sure you have heard of people speaking about the art of gratitude and the benefits it can bring to you.

Gratitude reduces anxiety and this has been proved in numerous studies.

Did you know that it has now been scientifically proven that regular practice of gratitude can dramatically change your body’s chemistry giving you a more peaceful body and mind?

Over that practicing gratitude is highly beneficial in anxiety and panic.

The Heart Math Institute has 15 years of scientific research proving that a simple tool like the art of gratitude can dramatically reduce stress and improve performance for individuals and organizations.

Many of The Fortune 500 companies are now starting to use this technique to reduce work-related stress:

I am going to outline the technique briefly in a very straight forward exercise so you can start practicing right now.

When you practice this gratitude exercise you will feel a lightness and greater sense of perspective on any matter that has been troubling you. This activation of your heart emotion will lift the sensation that anxious thoughts create.

This is a very simple exercise but it is really powerful. Print it off and try it someplace where you can be alone.

Are you ready to learn how gratitude reduces anxiety?

Anxiety and Panic

Exercise:

-Begin by closing your eyes and moving your attention to your heart area.

-Imagine a feeling of warmth emanating from the center of your chest.

If appropriate place your right hand there. If you are around people or driving etc. simply imagine your right hand resting on your heart area.

-Imagine this area glowing warmly for one to two minutes.

-Now, begin to focus on something in your life that you feel a genuine sense of appreciation for.

This can be one or more things that you really appreciate having in your life (e.g., family, health, friends, work, your home, a beautiful day etc).

It is important to focus on things that spark a real sense of gratitude and appreciation. If you really appreciate the thing you are thinking about, you will immediately feel a response from that area by way of a light warm sensation in your chest or an involuntary smile (remember those).

It does not really matter what you think about as long as it evokes this feeling of warm appreciation from your heart area.

Don’t struggle with this exercise:

Everyone has something they can be grateful for. (Remember, the cemetery is full of people who would love to have your problems!)

Do not worry if you are thinking of your partner/family and you do not feel this. Some days it will be people close to you that will spark the heart feeling, other days it may be gratitude for very simple things like the fresh air you breathe. It depends on the mood you are in, -remember it is the feeling you after.

The feeling we are looking to achieve is unmistakable, it is a positive change in your emotional state.

I say it is best to do this exercise alone because you will need to stay with this feeling for as long as you can.

Then, when you feel you have taken it as far as you can, open your eyes.

There is no time frame on this exercise, it can be a few minutes to half an hour. Again it is about establishing a heart/mind connection and getting your awareness out of the anxious thoughts.

Getting out of anxiety and panic are often the top priorities of any sufferer.

After a few attempts, you can incorporate this into your daily routine.

Do it in the car. Do it sitting at your desk. Do it before you sleep at night.

You have to practice it frequently:

Just like a muscle your heart will get more accustomed to this state and you will be able to switch into that feeling in seconds, but it is required to practice gratitude more often for easing your anxiety or panic attacks.

With practice, you can also use this exercise in the middle of any stressful situation. You will be surprised at the positive outcome in terms of your own stress levels and the change in others around you.

This simple exercise can completely transform the outcome of interacting with other people, be it work or personal relationships.

This is especially true where there is conflict or misunderstanding between you and other people. Try it out, see what happens!

(Be creative with it and make it your own daily ritual for yourself)

I am sure you agree that it is a worthwhile exercise to incorporate into your daily life. It is my experience that most people do not have the patience or time to make major lifestyle changes. By using this one simple exercise you can make a dramatic improvement to the quality of your life and you will see a big reduction in anxiety and panic.

The simplest things in life are free and this is one of those gems.

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What To Do When You Have Anxiety and Panic Attacks: A 5-Step Panic Diffusion Trick

Himanshu Dani

What To Do When You Have Anxiety and Panic Attacks

If you are an anxiety/panic sufferer you always feel the dread of panic attacks in different flavors.

Am I right? 

You are bewildered by the situation you are in and the constant nagging question you have is what to do when you have a panic attack in order to control it.

What is it that will help me in getting over panic attacks?

You want to convey and explain what you feel and endure but only 
some of the doctors understand what panic attacks are.

There is always a burning question that how to get rid of it and it is world’s greatest puzzle for you.

It feels deadly but it is not” is the greatest paradox for you. Right?

For that here is the 5-step panic diffusion trick that will answer your most daunting question: What To Do When You Have Anxiety and Panic Attacks? and most importantly, “How to cope with panic attacks and anxiety?”

1. Understand what is happening to you in Panic Attacks

If you always wonder what to do when you have a panic attack, the first and the very important step is to know what’s happening to you. Question yourself what’s actually happening when you experience the discomforting symptoms. This is the most crucial thing to overcome anxiety attacks. It is a common tendency in this state to interpret what you are feeling in panic attacks and just dwell on it.

Question yourself what’s actually happening. It is a common tendency in this state to interpret what you are feeling in Panic attacks and just dwell on it.

Consequently, you believe it is definitely going to harm you but actually, it cannot and it never does.

Learn the scientific things about anxiety and panic attacks.

Consider the following points:

  1. Anxiety is body’s alarm system in the presence of danger which helps us to cope with it or dodge it quickly.
  2. Panic attacks are over exaggerated anxiety response in the presence of mental stress or difficult situations.
  3. Panic disorder is a repeated over exaggerated anxiety response which is due to the learned habit of misinterpreting anxiety and its symptoms as dangerous. It is a typical preconscious“fear of fear” that is “Anxiety of Anxiety” which is fueled by intrusive thoughts.

The intrusive thoughts lead you towards more anxiety and more panic.

You need to learn to break the Panic cycle:

What To Do When You Have Anxiety and Panic Attacks

2. Learn to make the difference between what you feel and the reality

In anxiety and panic disorder the feelings you get are always overwhelming, right?

That’s why you say getting over panic attacks is difficult.

You cannot help it. You try to ask others that what to do when you have a panic attack or why do you feel so, none of them knows about it.

You fall prey to the thinking patterns which these feelings bring up. The problem is that you cannot make the difference between “how it feels” and “the reality of that thing”, nor others can do that.

Consider the following points:

  1. These feelings are basically sensations. These sensations arise due to the inappropriate arousal of body’s defense mechanisms.
  2. These are purely sensations but one misinterprets them at the pre-conscious or unconscious level.
  3. For example, lightheadedness and fainting like feeling occur due to hyperventilation and a slight reduction of blood flow to the brain (which is normal), but you feel you have a tumor on the brain and you believe it without any evidence!

No doubt brain tumors can cause lightheadedness or fainting.
Then does it mean that all of the millions of people who faint each day have brain tumors?

You probably got the answer………………

     4.The Same analyses have to be done for chest pains, trembling, heart palpitations etc.

Now that you know the basics about the causes of panic attacks you can learn to break the Panic Cycle and reduce your distress.
What To Do When You Have Anxiety and Panic Attacks


3. Learn to give up the embarrassment and shyness about your anxiety

When you ask – How to cope with panic attacks and anxiety?”, this is the most important thing you need to do.

Give up the shyness and embarrassment about it.

If you ask your friends and relatives what to do when you have a panic attack, they are clueless and they will often advise to relax or have a cup of tea or something else.

Over time they may get sarcastic with you and say that leave this timidity!

But panic attacks don’t get cured by tea or anything nor they have got anything to do with timidity.

People are simply not empathic towards you.

They don’t have the right knowledge about it.

This is the reason you tend to hide your problem and avoid interaction of people during the anxiety episodes.

But,

The fear of Embarrassment and the shyness increases your anxiety considerably.

♣ When you feel anxiety in social situations or at the workplace or anywhere you are scared that your problem will get disclosed to others. You feel it will be an embarrassment to face anxiety and panic in front of peers or friends or strangers.

♣ This embarrassment and shyness make you more uncomfortable and vulnerable to anxiety and panic attacks. Right ?

So what do you do to get over it?

♣ Build good relations with people everywhere; at your workplace, school, college, groups etc. This will lessen your worry considerably as these people will not be strangers to you.

♣ Talk to people about your problem. Don’t be shy or think of humiliation. Let them know what you are going Don’t keep it a secret. So, when you get anxious anytime you will not get more anxious because of the embarrassment haunting you.

Many will show empathy and assist you to cope with your problem whenever you have panic attacks. Some will ridicule you but that is not catastrophic, you can bear it and ignore them.

4. Develop Endurance for Emotional pain in Panic Attacks

You might have experienced that during anxiety and panic you feel a little bit depressed too.

The emotional impacts of general anxiety can be very disabling if not addressed in time.

During the peak of panic attacks, you get catastrophic thoughts and feeling of worthlessness about life and your existence.

Such feelings are primarily the symptoms of depression.

Depression is not your main problem but it often accompanies anxiety in some way.

This is an emotional pain you feel during anxiety:

You feel you are helpless with your life.

You feel your life is meaningless and this world to be unreal.

You feel life is just suffering and happiness or joy is a delusion.

You feel Pain is the only thing you are going to encounter.

You imagine in your head that you will die in pain.

Emotional pain and mood swings associated with panic disorder are the two things which are not addressed properly.

They remain neglected or ignored. But, getting solutions to them is extremely important.

How to manage Emotional pain:

What To Do When You Have Anxiety and Panic Attacks

1.Think the Right Way

Understand with mindfulness that though these things are very uncomfortable and painful they are not dangerous and cannot cause any damage to your mind and body. Convince yourself that you can develop endurance for emotional pain and get going every time.

Do not obsess over this distress. Obsession and overthinking are likely to cause more distress.

2. Remove the sources of emotional stress from your life

Make your emotional reasoning styles more rational. Emotional stress can also be the cause of Panic Attacks. Irrational Thinking styles are the root cause of emotional instability and mental distress. Your emotional health is in your hand. You have to be the controller of your emotional brain and not let it ruin your life. Great American psychologist Dr. Albert Ellis, the originator of Rational Emotive Behavioral Therapy (REBT), has devoted his life to teaching people about the emotive mind and how it controls your health & destiny.

3. Practice distraction techniques.

  • Try to distract yourself with other things happening around you promptly when you think you are feeling blue.
  • Try to engage yourself in some activity that you like for example, listen to happy music, watch funny videos, or read your favorite book or call a friend etc.

5. Keep moving ahead with life. Don’t stop!

What To Do When You Have Anxiety and Panic AttacksIn order to recover from this problem make it a part of your life. Know that it is just a discomfort you feel once in a while and it is not dangerous. There are some reasons because of which you have fallen into this kind of problem but don’t make it very awful, don’t over exaggerate by saying “I’m in a black hole” or things like that. Scientists and doctors all over the world have given answers to the question of what to do when you have a panic attack.There are very good therapies available today to get over anxiety and panic attacks. 

Seriously–

Remember, when you ask in extreme distress what to do when you have anxiety and panic attacks, take some time to think whether this very question is not causing you anxiety. Because I found that the dire need to get rid of anxiety fueled anxiety every once in a while……….

Take care

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