If you have panic attacks, it may help to comfort you that you are not alone! You are not even one in a million. In America, it is estimated that 5% of the population suffer from some form of anxiety disorder. For some, it may be the infrequent panic attacks that only crop up situations-like when having to speak in front of others, while, for other people, it can be so frequent and recurring that it inhibits them from leaving their home.
Frequent panic attacks often develop into what medical physicians refer to as an “anxiety disorder.” “There are many ways of coping with an anxiety disorder.” (“Eliminate Stress”) “Some may not work for you, but others just might.” (“Diving Head First Into Panic Attacks, The Real Secret?”) It helps to know some of the most common coping techniques for dealing with panic attacks when they begin. Your first step is to recognize when a panic attack is about to begin. When you have enough of them, you start to really pay attention to the tingling sensation, the shortness of breath, and the disconnection from the real life around you. (“Stress Management (10) How to Deal With Panic Attacks – part 3”)
“Many people I talk to wonder what that disconnection is like.” (“Eliminate Stress”) They have a tough time understanding it. Those of us who have panic attacks are all too familiar with it. It is like you can look at a solid object and see that it is there. You know it is there, but a part of your mind doubts that it really IS there. You may find yourself reaching out to touch that object just to be sure. (“New Insights on Dealing With Panic Attacks – ReAwakener …”)
You feel like you are not a part of the world around you. It is as if you are just a spectator in your own life with no control over anything around you. Believe me, this is a horrible feeling. (“Stress Management (10) How to Deal With Panic Attacks – part 3”) So how do you start trying to combat your panic attacks? What if I told you the trick to ending panic and anxiety attacks is to WANT to have one? That sounds strange, even contradictory, doesn’t it? But the want really does help push it away. Does this mean that you should be able to bring on a panic attack at this very moment? (“Blog – ReAwakener Self Help”) Absolutely not! “What it means is that when you are afraid of something – in this case a panic attack – it will more than likely appear and wreak havoc.” (“Will Panic Attacks Ever Go Away?”)
When you stand up to the attack, your chances of finding it off are much greater. If you resist a situation out of fear, the fear around that issue will persist. How do you stop resisting–you move directly into it, into the path of the anxiety, and by doing so it cannot persist. (“Eliminate Anxiety Attacks and Panic Attacks For Good …”)
What this means is that if you daily voluntarily seek to have a panic attack, you cannot have one. Try in this very moment to have a panic attack and I will guarantee you cannot. You may not realize it, but you have always decided to panic. (“Eliminate Anxiety Attacks and Panic Attacks For Good …”) “You make the choice by saying this is beyond my control whether it be consciously or sub-consciously.” (“Eliminate Stress”)
Another way to appreciate this is to imagine having a panic attack as like standing on a cliff’s edge. The anxiety pushes you closer to falling over the edge. To be rid of the fear you must metaphorically jump. You must jump off the cliff edge and into the anxiety and fear and all the things that you fear most. (“New Insights on Dealing With Panic Attacks – ReAwakener …”) How do you jump? You jump by wanting to have a panic attack. You go about your day asking for anxiety and panic attacks to appear.
“Your real safety is the fact that a panic attack will never harm you.” (“Eliminate Anxiety Attacks and Panic Attacks For Good …”) That is a medical fact. You are safe, the sensations are wild, but no harm will come to you. Your heart is racing but no harm will come to you. (“Panic-And-Anxiety-Attacks.com”) The jump becomes nothing more than a two-foot drop! It is perfectly safe.
Anxiety causes an imbalance in your life whereby all the mental worry creates a top-heavy sensation. (“Do you suffer from anxious thinking and intrusive thoughts …”) All your focus is moved from the center of your body to the head. “Schools of meditation often like to demonstrate an example of this top-heavy imbalance by showing how easily the body can lose its sense of center.” (“New Insights on Dealing With Panic Attacks – ReAwakener …”) The key to overcoming panic attacks is to relax. That is easy to say but difficult to do.
An effective way to do this is to concentrate on your breathing making sure it is slow and steady. One of the first signs of a panic attack is difficulty breathing, and you may find yourself panting to catch a breath. When you focus on making those breaths even, your heart rate will slow down, and the panic will subside. Breathing more slowly and deeply has a calming effect. (“New Insights on Dealing With Panic Attacks – ReAwakener …”) An effective way to breathe easier is to let all the air out of your lungs.
This forces your lungs to reach for a deeper breath next time. Continue to focus on your out-breath, letting all the air out of your lungs and soon you will find your breathing is deeper and you feel calmer. (“Stress Management (11) How to Deal With Panic Attacks – part 4”) Ideally, you want to take the focus off the fact that you are having a panic attack.
Try to press your feet, one at a time, into the ground. Feel how connected and rooted they are to the ground. (“Stress Management (11) How to Deal With Panic Attacks – part 4”) An even better way is to lie down with your bottom near a wall. “Place your feet against the wall (your knees are bent) and press your feet one at a time into the wall.” (“Tips For Dealing with Panic Attacks | KaliMunro.com”)
“If you can breathe in as you press your foot against the wall, and breathe out as you release it, it will be more effective.” (“Eliminate Stress”) You should alternate between your feet. Do this for 10 – 15 minutes or until the panic subsides.
Use all your senses to take full notice of what you see, hear, feel, and smell in your environment. This will help you to remain present. (“New Insights on Dealing With Panic Attacks – ReAwakener …”)
Panic is associated with remembering upsetting events from the past or anticipating something upsetting in the future. (“Tips For Dealing with Panic Attacks | KaliMunro.com”) Anything that helps keep you focused on the present will be calming. “Try holding a pet; looking around your room and noticing the colors, textures, and shapes; listening closely to the sounds you hear; call a friend; or smell the smells that are near you.” (“Stress Management (11) How to Deal with Panic Attacks – part 4”)
Many people strongly advocate aromatherapy to deal with panic and anxiety. Lavender can have an especially calming and soothing effect when you smell it. You can find essential oil of lavender at many stores. Keep it handy and take a sniff when you start feeling anxious. Try putting a few drops of lavender essence oil into some oil (olive or grape seed oil will do) and rub on your body. (“New Insights on Dealing with Panic Attacks – ReAwakener …”)
Keep a prepared mixture in a dark glass bottle for when you need it. You can even prepare several bottles, with a small one to carry with you. (“Tips For Dealing with Panic Attacks | KaliMunro.com”)
Other essential oils known to help panic and panic attacks are helichrysum, frankincense, and marjoram. “Smell each of them, and use what smells best to you, or a combination of your favorite oils mixed in olive or grape seed oil.” (“Blog – ReAwakener Self Help”)
You may want to prepare yourself BEFORE a panic attack happens. When you are not in a panicked state, make a list of the things that you are afraid will happen. Then write out calming things that tell you the opposite of your fears. Then you can repeat these things to yourself when the panic starts to come. (“Eliminate Stress”)
Prepare a list of things to do in case of panicked feelings, and it will be ready for you when you need it. Fill it with lots of soothing messages and ideas of calming things to do. I find this to be an extremely helpful tool and am never without my small notebook that has these positive affirmations in it. (“New Insights on Dealing with Panic Attacks – ReAwakener …”)
Panic can be a very scary thing to go through, especially if you are alone. Preparing for when the panic comes can really help reduce the panic, and even sometimes help to prevent it. (“Will Panic Attacks Ever Go Away?”) “Another great tool to combating anxiety and stress is to use visualization.” (“Eliminate Stress”)
Best Wishes, Coyalita
See Tomorrow: “Calm Yourself with Visualization”
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