|
A panic attack can be the most frightening experience of your life. In fact, it can feel as if you are facing death itself, looking oblivion and annihilation straight in the eye. People without panic disorder often make recommendations such as "deep breathing" or "listen to relaxing music". What they don't understand is how ridiculous these suggestions sound when in the thralls of a severe panic attack. Let's put it in perspective: Let's say you are flying at 30,000 feet in the air and suddenly the plane starts spiraling down to earth. Oxygen masks are dropping, flight attendants are screaming, people are crying and breaking down. Do you think "deep breaths" or "relaxing music" is going to do anything in this type of situation? Of course not, and what people don't realize is that the adrenaline and feelings released during a panic attack are identical to a plane crash situation.
Having said that, most panic attacks have a peak that lasts several minutes, and then some downtime before starting up again. Often it is the fear of a repeating panic attack that prompts this endless loop to continue. During the downtime it is critical to try and break the pattern, and here are a few things you can try to accomplish pattern interruption:
Turn off your mind! Usually it is over-thinking that prompted the panic attack to begin with. Most people are controlled by their thoughts, and a great fear is that we have lost control of our thoughts which is a symptom of insanity. Well the object is not to "control" our thoughts in this exercise but to simply observe them and allow them to exist without judgement. Ask yourself this question: "What will my next thought be?" Then wait for it, as if you are a cat waiting for a mouse to emerge from a mouse hole. When the thought comes, say "Ah, the thought was about a heart attack, or about not being in control", then ask yourself again "What will my NEXT thought be?" and continue this. Soon you will find that you have separated yourself from your train of thoughts, and you will naturally feel "in control" again.
The above method works because your thoughts and physical symptoms of panic are similar to a negative feedback loop. Your thoughts will prompt a physical reaction, which in turn prompts more thoughts, which in turn prompts stronger physical symptoms and so on until you are completely out of control. By breaking that loop and being aware of your thoughts (not judging, just being aware of them), you are cutting off the fuel supply to the mind and gradually your body will stop responding and you will return to normal.
The above method describes what to do DURING a panic attack, but you still need to prevent panic attacks from occurring in the first place. Read the other articles on this site for more information on how to do this, especially the reviews.
|
