WHAT TO DO IF YOU ARE HAVING A PANIC ATTACK There are a few useful techniques that can be used to minimise the distress of a panic attack. These are:- DO * Think realistically - the panic attack will pass. In reality it is your body producing extra energy for you to escape from or fight the life threatening situation you are in. Ask yourself - Is this really a life threatening situation? Am I in danger of dying? Probably not, so you dont need the energy the response is giving you. * Listen to what is going on in your head and if possible replace it with realistic statements. * Breath deep down into your stomach. Shallow breathing will only increase your anxiety, as will holding your breath. * Think about your capabilities, not times when you thought you failed. * Remember that a panic attack will only last a short amount of time and they will not harm you. In actual fact, a panic attack is protecting you by providing a large amount of energy, nothing more. DONT * Run home at the first sign of panic - this will only entrench your fear and create a memory that says you cant cope with the feelings. * Dont think about the first time you had a panic attack. That was only a moment in time. You have lived many more moments of time without having a panic attack. Reflect on what you do the majority of your life to create a calm state. Remember a situation does not create your fear, it comes from how YOU perceive the situation. When you are feeling panicky, it is only your thoughts. * Dont do things in a hurry, take your time - you are entitled to do this. Think calm, be calm, breath calmly. * Dont discount your achievements in life, and start replacing criticism with praise. * Dont give up. Keep going as the more you practice overcoming your fears, the more they and the symptoms of fear (anxiety and panic) will eventually be controlled and no longer an issue in your life. REMEMBER - RECOVERY IS POSSIBLE
Posted on: Tue, 03 Dec 2013 23:05:00 +0000
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