I’m sure at this point you already know that when you’re having a panic attack, the horrible symptoms that you feel are caused because of the triggering of the fight or flight response.
Symptoms
Symptoms like rapid heartbeat, sweating and heart palpitations are there because the parasympathetic nervous system has summoned the fight or flight response. The funny thing though is that this whole system is set up not to harm you, in fact it’s there for quite the opposite.
In essence the panic attack appears in order to protect you from what it feels is the onset of a potentially harmful situation or object. It’s like a body guard that is gearing up to fight someone or flee a situation that could hurt you.
Fight or Flight
This is where the fight or flight response is stimulated in order to increase your chances of surviving. The problem is however when this response is initiated when there is only an imagined threat or worst yet, when there’s no threat at all.
Twenty Minute Waves
Panic attacks come in waves of twenty minutes even though it feels like it’s going to last forever when you’re in the middle of experiencing it. But keep in the back of your mind that it’s going to reach it’s peak within 10 min or less.
That doesn’t mean that you can’t immediately have another attack after one has ended. As this often happens, people have that agonizing thought that the discomfort is never going to end and thus add more anxiety to the panic.
Parasympathetic Nervous System
You know that the body and mind are always seeking ways to be in harmony and balance. This is more so our natural state rather than the state of worry and fear. That is the job of the parasympathetic nervous system to restore our bodies back to a state of equilibrium.
Power Tactic #1: Controlling Your Thoughts is Key
Keep in mind, it is our thoughts and our reactions to the world around us that keep us in a constant anxious state and not our bodies per-se. Obsessively thinking about when you’re going to have your next attack and visualizing the different scenarios you might encounter is a sure fire way of fueling further panic attacks.
So the first powerful way to stop an attack or really take the sail our of it, is to learn how to control your thoughts. This also involves not filling your mind with “what if” scenarios.
Instead you have to focus your mind on whatever you’re doing at any given moment. Not the future or some imagined threat.
Mindfulness
This is know as mindfulness which involves focusing on the here and now.
Some people may think that this is some kind of new age mumbo jumbo, but in the case of controlling panic and anxiety it’s more like a practical way to go about your business.
Usually what I played out in my head was never as bad in reality. I for one, at the height of my anxiety, use to play over and over again in my mind scenarios that I thought would happen before they actually did. This kept me from sleeping and made me a shakey mess whenever I had to deal with what I had to deal with.
False Alarm
Remember once the “fight or flight” response has been alarmed that something dangerous is going to happen, you’re going to have a dreaded attack. So let’s engage ourselves in an activity that is not going to turn that false alarm on.
Instead of preoccupying your mind with worrisome negative thoughts, you’re going to
pay close attention to everything you do. For instance, if you’re eating breakfast, you’re going to fully immerse yourself in the act of preparing, chewing, smelling, tasting and enjoying your food.
This way instead of waiting for your next attack to happen and stressing yourself out unnecessarily, you’re going to be actually enjoying the first meal of your day.
Although I’m really simplifying the practice here (because in essence it is simple) it does take committed practice to see benefits. As with any kind of empowering knowledge, you have to actually put it into action for it to really work.
If this appeals to you, there are tones of information on living mindfully that you can access. A lot of it you can access free on the internet and many great books have been published on the subject as well.
There’s also a product, the Anxiety Lie that focuses on mindfulness activities that are geared towards eliminating anxiety and panic that you might want to check out too.
Controlling your thoughts and focusing on the task at hand is key. Doing this instead of filling your mind with something that hasn’t happened yet can be surprisingly effective in controlling panic/anxiety attacks. Many sufferers are finding this to be very helpful in having power over further episodes of anxiety/panic attacks.
Power Tactic #2: What You Resist Will Only Persist
Another really powerful method of controlling anxiety/panic attacks sounds quite uncomfortable at first. I know you’ve heard the saying, “whatever you resist, will only persist”. I know this sounds like another corny expression that everyone is shouting, but in the case of panic attacks this is very true.
Whenever I’ve experienced a panic attack in the past, I really would try my damndest to stop it dead in the middle of having one. Of course this didn’t do any good, and actually thinking back all that energy I exerted trying to get rid of it only intensified it.
As painful as it sounds, while you’re actually experiencing a panic episode, you’re going to have to learn not to fight it. You’re probably thinking that feeling an attack is exactly what you don’t want to do, but doing this is very powerful.
You also have to keep in mind that if you start avoiding certain places, people and situations in order to keep from having an attack, you’re going to make your problem worst than ever.
Panic Disorder
You could very well be setting yourself up for a full blown panic disorder if you start to avoid more and more things in your life. So get out of the habit of thinking that resisting and avoiding the feelings surrounding your anxiety is going to make it go away.
When you start reacting to the panic by accepting it and letting it pass through you, you’re going to really diffuse it’s power. You’re also not going to feel quite as threatened by it and this in itself will be empowering to you.
It’s really a lot easier than you may think, once you grasp the concept fully.
A technique known as the “One Move” method, which was termed by the Panic Away Program teaches in depth how to practice this very strategy.
Check out my Panic Away Review because it could change your mind about why you haven’t tried it yet. The program, once I put it into practice, finally helped me understand how to control my panic and anxiety. It could very well do the same for you.
Click here to find out what others are saying about the Panic Away Program.
No Magic Pill
I’ve discussed a few ways that you can control a panic attack. I fear though that a lot of people that are dealing with this problem on different levels every day, are in search of that one magic method or pill that’s going to help them.
Most are going to find however, that there are many different ways people get this under control, and that there’s really not one way that seems to fit everyone’s needs. But once you find the ingredients that work for you, you can definitely beat this thing up for sure.
Saying this is probably controversial I know, but this is what I’ve found to be true when fighting my own condition. I know all too well that panic and anxiety is no joke and I stand to be corrected if anyone knows better than me.
I’d like to also add that finding effective ways to control panic and anxiety isn’t the toughest part of the battle. Instead I feel that the more challenging part of the fight is putting into practice the various techniques you learn along the way into action.
Make a Commitment
I’ve made a commitment to putting up a good fight, to keep my anxiety and panic out of my life. How about you do the same. I know you will and I know you can.
P.S. Persistence and positivity is key.
Medical Disclaimer:
I am not a professional therapist and any information that you read on this website is not intended to be medical advice. If you are seeking such advice it is best that you consult a physician in your area. The information that I present is from my personal experience and is also gathered from others who are dealing with anxiety and panic attacks. It is my hope that the information is useful but isn’t intended to provide anyone with professional guidance.
Earnings Disclaimer:
Sometimes I will recommend products that I have often tried myself. But not all of the products I recommend I have personally used, but I have done extensive research to make sure they are products that are indeed helping others. I am an affiliate of Clickbank, Amazon and Viglink, and even though I make a small commission if you click a link and purchase a product, my main motivation in creating this blog is to inform and help others who are experiencing anxiety and panic attacks.
