Tips For Coping With Anxiety And Panic Attacks
At the point when you notice the initial anxiety symptoms (and this is where knowing
your body self is important: what sensations alert you first?) you have the opportunity to reattribute them. What this means is that instead of thinking that your heavily beating heart means anxiety and panic attacks, you could think one of these:
"I notice my heart's beating fast. It's not surprising, since I've been dashing around since midday."
"I can feel my heart thumping. It's really interesting to see how it's reacting to those three cups of coffee I just drank."
"My heart's racing a bit. How fascinating. It's true about alcohol. I understand now that four pints of beer really is a lot to drink on an empty stomach."
"Here goes my heart; racing again. It's because I feel so excited about seeing this play. I've been looking forward to it for ages."
I've used the example of heartbeats, but it may be that the first thing you tend to notice is heavy perspiration or feeling faint. The same thing applies. Tell yourself the real reason why you feel the way you do. For example:
"I've suddenly gone all sticky. Alcohol always makes me feel hot like this".
"I feel so light-headed. Well, look. There aren't any windows open. No wonder."
"I feel quite faint. But it's only because I skipped breakfast this morning."
If you can't quite place the reason for why you might be feeling the sensations, remember about the important role adrenalin has to play. Reattributing your bodily sensations to it is also useful (and the truth). So, for example these might be statements you could use:
"I'm shaking all over, but now I know it's because of adrenalin."
"My hands are tingling and I feel really peculiar. I've obviously got too much adrenalin in my system just now."
"I feel so edgy. It must be an adrenalin excess again."
Using these statements will prevent you from giving yourself the mental cue to start being scared at the prospect of another panic attack. Letting yourself know the reason for sensations you begin to experience will reassure you. Unlike the normal cues you use, these do not provide a reason to be fearful. How could you feel scared by simply confirming the real reason why your body is reacting in the way it is? You don't have to hope or believe that is the case. Know that it is true, and feel even more at ease in that knowledge.
Reinforce these thoughts by continually think of these reasons mentioned above. Relax your muscles, correct your breaching and then distract your thoughts away completely in the ways suggested.
This may be enough to avert a full attack, even though you may experience chose initial physical sensations. However, there will be times, especially at first, when the attack may go into full swing until you get the hang of those pre-panic attack handling tactics. Don't despair at the prospect; there's no need to at all now, because of the things you have discovered. Recalling them during an attack, or certainly as you go into it, will help.
by: Michelle S
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