I understand it’s a very difficult condition.
I suffered from Panic Disorder for 4 years and once I coincidentally came across the 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. That 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 things consciously in your daily life your distress will get reduced and you will gain confidence to live your life without fear.
Panic Attack Trick 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.
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 of ‘non-resistant flow.’
Whenever you feel anxious and panicky don’t resist it. Instead, welcome it. Request or Beg it to 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 panic attack trick is – 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.
Panic Attack Trick 2: Do NOT fear ‘losing control’ in 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 loose your mind and you will hurt yourself or anybody.
Many people get the feeling that the 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 panic attack trick 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.
Panic Attack Trick 3: Do NOT think 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 panic attack trick is – You need to give up this attitude.
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.