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Dealing With Anxiety and Panic Attacks
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Dealing With Anxiety and Panic Attacks
This article was written by a friend of mine who has panic attacks.
"Knowledge is power" and I truly believe that (whether it applies to getting a job or controlling our anxiety). Once we know what anxiety and/or panic attacks can and cannot do, we can use that knowledge to dissipate the effects of anxiety and panic.
For example, I always thought - because I was so fearful each time I had a panic attack - that it was something to be afraid of and I would get off the chair, couch, bed or whatever to flee from it. I would sometimes run outside so that if I passed out, a neighbour would see me and rescue me. Or I would run to the bathroom and wash my face as if I could wash it off quicker. I would be aware of my heart beating fast and that would scare the livin's outta me. I would start hyper-ventilating each and every time I got a panic attack - and they came sometimes by the minute or by the hour and for absolutely no reason at all.
When I was 'convinced' (and confirmed this with my doctor) that panic attacks would NOT harm me, I accepted that knowledge as fact and started to face my panic 'head on'. I would no longer remove myself from a chair or the couch - anywhere where they would occur - I would stop and be conscious of the fear, let it ride out it's course, and within minutes, I would start to settle down. I would consciously try to breathe normally rather than allowing myself to get up and run somewhere - that only created my heart to beat faster and get me to breathe faster. I would 'talk' to it, and tell 'it' that it can no longer have the same effect on me as it did before - I would actually tell it calmly that "I have control now" and would calmly tell 'it' that I'll just stay right here and wait until it leaves. I would remind myself that I've had many, many, many panic attacks before and never once did anything ever happen to me. If it happened in the mall (and I would purposely go out to lessen my fear outside of my home), I would stop where I was, have a talk with myself, and once my heart rate would start to settle down, I would continue on, disregarding the symtoms. (I think that's where I began to talk to myself out loud sometimes - ha ha) My kids always tease me and say "are you talking to yourself again?"
If it was high anxiety I was experiencing - once again, I would do the same. I would talk to 'it' like I was someone else. It was like I was two persons....the person with the anxiety and the person who had the knowledge. One was the comforter and the other the comfortee. It's a bit like the principle of soothing the 'inner child' within us. The panic didn't stop right away as I knew it was a reaction coming from within me....but the more I faced it, the less power it had and the fear came less and less. I very, very rarely have a panic attack now.
Anyways, hope those few tips help!
"Knowledge is power" and I truly believe that (whether it applies to getting a job or controlling our anxiety). Once we know what anxiety and/or panic attacks can and cannot do, we can use that knowledge to dissipate the effects of anxiety and panic.
For example, I always thought - because I was so fearful each time I had a panic attack - that it was something to be afraid of and I would get off the chair, couch, bed or whatever to flee from it. I would sometimes run outside so that if I passed out, a neighbour would see me and rescue me. Or I would run to the bathroom and wash my face as if I could wash it off quicker. I would be aware of my heart beating fast and that would scare the livin's outta me. I would start hyper-ventilating each and every time I got a panic attack - and they came sometimes by the minute or by the hour and for absolutely no reason at all.
When I was 'convinced' (and confirmed this with my doctor) that panic attacks would NOT harm me, I accepted that knowledge as fact and started to face my panic 'head on'. I would no longer remove myself from a chair or the couch - anywhere where they would occur - I would stop and be conscious of the fear, let it ride out it's course, and within minutes, I would start to settle down. I would consciously try to breathe normally rather than allowing myself to get up and run somewhere - that only created my heart to beat faster and get me to breathe faster. I would 'talk' to it, and tell 'it' that it can no longer have the same effect on me as it did before - I would actually tell it calmly that "I have control now" and would calmly tell 'it' that I'll just stay right here and wait until it leaves. I would remind myself that I've had many, many, many panic attacks before and never once did anything ever happen to me. If it happened in the mall (and I would purposely go out to lessen my fear outside of my home), I would stop where I was, have a talk with myself, and once my heart rate would start to settle down, I would continue on, disregarding the symtoms. (I think that's where I began to talk to myself out loud sometimes - ha ha) My kids always tease me and say "are you talking to yourself again?"
If it was high anxiety I was experiencing - once again, I would do the same. I would talk to 'it' like I was someone else. It was like I was two persons....the person with the anxiety and the person who had the knowledge. One was the comforter and the other the comfortee. It's a bit like the principle of soothing the 'inner child' within us. The panic didn't stop right away as I knew it was a reaction coming from within me....but the more I faced it, the less power it had and the fear came less and less. I very, very rarely have a panic attack now.
Anyways, hope those few tips help!
Zerich- Posts : 302
Join date : 2008-10-28
Age : 82
Location : San Angelo, Texas
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