Controlling Panic - What to Do and Not Do

Controlling Panic - What to Do and Not Do

In a panic attack, controlling panic becomes the tyrannical urgency that short circuits all else in life for the duration of the attack. Fear of the next panic attack then typically raises the level of anxiety, making a person more vulnerable and less in control. Of course attacks vary in intensity and frequency. They also vary in their causes. Thus appropriate methods of controlling panic attacks may vary from person to person. And some methods are widely, even quickly effective in an attack.I. Avoid avoidanceOn the flip side, some other methods are popular... and widely ineffective! Take various forms of avoidance behaviors. At root, we react with fear to something or to some expectation, and find a sense of temporary relief when we back away in some manner. Where avoidance becomes a pattern of behavior, we become a bit like a soldier in war giving over more and more ground to the enemy. What seemed to give us relief becomes a plan of increasing defeat.For example, we may have experienced some emotional trauma. Then we encounter things that remind us of the trauma, so we try to avoid reliving the terror by avoiding the reminder. Or we experience a list of stresses, and learn that we feel calm after drinking alcohol or taking some kind of drug. Such substances help us avoid facing our fears alone. Or we avoid being seen in public because we are afraid of disapproval or the embarrassment of having a panic attack in front of others.And what about distractions? Especially in the early stages of heightened anxiety, these can strongly impede onset of an attack. They can also be another avoidance behavior. Or in other cases, the distraction is part of something more. If the distraction consists of music or exercise, mood and brain chemistry may be altered. If the distraction is talking to a trusted friend, something therapeutic may be occurring (depending).II. Apply the effectiveBreathing slowly. Widely effective methods at controlling panic often begin with breathing technique because hyperventilation so commonly exacerbates symptoms. A goal is inhaling for five seconds and exhaling for five through the nose from the diaphragm at the base of the lungs. Along the way, one may need to shoot for a less than ideal goal like four seconds in and four out.Kava Kava. Among calming herbs, Kava Kava has perhaps the strongest effect. It can conflict with some prescription drugs, notably for some taken for anxiety or panic. Be sure to consult your doctor before taking any. And as with drugs, short term or occasional use is best, provided one does not have a negative reaction.Exercise. Physical exercise elevates mood and reduces the body's supply of adrenaline, a stress hormone produced, for example, when one feels anxious. What one can accomplish physically during a panic attack may vary, but whatever can be done will likely help quickly.Challenging thoughts. Self-talk, whether verbalized or internal, probably also needs to be challenged. This attack is going to pass, and I am and will be OK. Are my "what if" scary thoughts realistic? Of course you cannot trick yourself into a Pollyanna scenario, just trust what you think is really reasonable. Verbalizing the reasonable helps.Rethinking assumptions. Part of our scary thinking may be based on false assumptions. If I make a small mistake, is that really the end of my job or reputation? Do I assume so? If I cannot control someone, am I really in trouble? Do I assume so? If I get criticized, will I really lose part of who I am or lose my status? If something bad does happen to me, is it really then end of my world, or can I handle it? If I understand that the basis of a fear is an unsubstantiated assumption, I can challenge my "afraid" thoughts.Facing fears. The opposite of avoiding what makes one afraid is facing them. In the short run, this may raise anxiety level, and for some, an incremental approach to facing fears is necessary. But in any case, facing fears has proven an effective treatment. Again though, if the danger is real, don't throw yourself in harm's way. Here, first identify the irrational fear for what it is.III. Prepare between panic attacksSome of the techniques that are usually effective during an attack can also be practiced or developed as part of a lifestyle between attacks. Take physical exercise, proper breathing habits, and positive thought patterns. Various forms of therapy fit here too (see below).The best approach for you may depend in part on what you have already tried and what the causes of your anxiety and life circumstances are. Keep using what you have found helps and keep trying new techniques!

POST COMMENT

Panic Away - Get Rid Of Panic Without Medication Panic Away Program - How It Functions How Does the Linden Method Work to Cure Panic Disorder? Practical Ways of Treating Panic Disorder Common Medications for Panic Disorders How To Help With Panic Attacks Panic Away - Secrets To Stop Panic Revealed A Guide To Anxiety And Panic With The Panic Away Program What Are Panic Attacks? Hard Disc Failure: Don't Be Panicked-There Are Many Ways to Deal With Do Not Panic In The Situation Panic Attacks Can Be Beaten Once and For All Panic Attack By Jason Starr