How To Overcome Panic Attacks - Practical Exercise You Can Use To Stop Panic Attacks

Here is practical exercise you can use to stop panic attacks from happening

. This excercise alone can hugely reduce the impact panic attacks have on your life.

Panic attacks are an increasing common problem. Current estimates show that one in every 75 people will experience panic or anxiety attacks at some point in their life. The good news is that there are some very effective methods you can use to manage panic attacks and in many cases, with the right help, you can become completely free of them altogether.

Symptoms of a panic attack can include:

- Heart palpitations

- Tightness in the chest

- difficulty breathing

- dizziness or lightheadedness

- an intense feeling of dread

Having a panic attack can be a truly terrifying experience. It is important to remember though, that it is in no way dangerous or harmful to you. Once your doctor has established that the symptoms you are experiencing are in fact due to panic attacks you can rest assured that you will not come to any harm when you experience these symptoms, no matter how terrifying they may seem.

As many experts will tell you, this realization is actually a crucial step in regaining control and freedom. For many people the fear of having another panic attack can help to perpetuate the anxiety that causes them. So if you want to stop panic attacks from happening you need to confront this fear head on. Once you realize that these attacks cannot harm you in any way you are well on your way to controlling and being completely free from them.

Here is a practical exercise you can use to stop panic attacks.

When you feel the first signs an attack simply do the following: Tell your panic attack it has 20 seconds to do its worst. Tell it you are going to give it 20 seconds and no more. Whatever symptoms or sensations you fear, they have exactly 20 seconds to fully manifest or be done with.

- If your heart's going to explode it has 20 seconds

- If you're going to lose control of your mind, it has 20 seconds to do this and not a second more.

- If you're going to faint your panic attack has 20 seconds maximum to manifest this

By setting the precise time frame you return control to yourself and effectively call the panic's bluff. You know it can't harm you so tell it to show its hand and let you get on with more important things. Turn it into a game. Already you'll feel lighter in yourself.

Now count down slowly from 20 to 0. Do it nice and slowly so you're in charge. Tell the panic "Look I'm being more than generous here. You have ample time to unleash symptom X,Y or Z". Tease it out so you're counting halves and quarter towards the end (One and a half... One.... three quarters.... half....etc).

This method works to stop panic attacks because it puts you back in control of your body and mind. With practice your confidence and sense of freedom will start to return.

by: Michael Arnold

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