What are some methods you use to control Panic Attacks?
Sunday, March 14th, 2010 at
11:44 pm
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I encourage you try a technique called "Consecutive Thought Control". Basically it works by controlling your negative thoughts and filtering them out of your head.
See, panic attacks are triggered by what’s called a "negative thought loop". That’s what causes the escalated anxiety.
By controlling the thoughts, you control the panic.
This step by step tutorial shows you EXACTLY how to do it:
http://www.stop-anxiety-panic-attack.com/lp/preventing-panic-attacks.html
Good Luck!
View the techniques for control of anxiety/panic attacks, in section 8, at ezy build, below. Begin, on this first occasion, only, by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if you become unconscious). Advice from a published psychiatrist on controlled breathing: (1.) Get a clock, or watch with a second timer. (2.) Practise for 5 minutes, 4 times daily, until proficient. (3.) Take a small breath in, and hold it, for 6 seconds. (4.) Think to yourself: "RELAX", just before breathing out. (5.) Try to feel a sense of releasing tension, as you breathe out. (6.) Breathe in for 3 seconds, then out, for 3 seconds. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose. (7.) For the next minute, continue to breathe in, and out, every 3 seconds. (8.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense. Similar, but simpler advice, from a clinical psychologist is to breathe in to the count of 3: (one thousand one; one thousand two; one thousand three) each takes around a second to say to yourself, in your mind. Then breathe out to the count of 3. Repeat, until it begins to take effect. Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, or stress, see sections 6, [page N first] or 42, [page i first] respectively).
The paper bag method also works for most people, but is not suited to all circumstances, such as driving, or playing sport. Another alternative is psychotherapy, to address its fundamental cause, which is usually anxiety; read section 1, and examine the http://1-800-therapist.com/ & http://www.metanoia.org/choose/ websites, and use the locators to find a therapist, (and phone book, but only if necessary). I used to suffer from panic attacks, until I questioned what had changed in my life, at, or just before that time, to trigger them, which is enough for some people. Visualise as vividly as possible, a large, red, flashing, "STOP!" sign, and/or possibly a stern faced person wagging an index finger at you in a negative manner, then say to yourself as forcefully as you can, even aloud in a big voice, if alone: "I know this tactic: GO AWAY FOR A WHILE !!!" You may want to us either: "ruse", "ploy", "game", or "trick", instead of "tactic". It usually takes 30 – 40 repetitions, for most people, to establish a new habit. I also suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack.
Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed. Also, give the EFT a good tryout, to see if it helps you. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising – saying it to yourself in your mind). Sections 53, and 2, 2.q and 2.o at http://www.ezy-build.net.nz/~shaneris also refer: "Even though I sometimes suffer from panic attacks, I deeply and completely accept myself." Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, which requires some form of therapy, and Cognitive Behavio(u)ral Therapy has been shown to be effective. Imagine that the cause of your panic; your anxieties, fears, your self doubts, self recriminations, all the agonizing "I’m-so-Stupids," and "I’m-too-fats"; every painful "I-can’t-I-have-it" or "I-can’t-do-it" are huge raging, hurtful bulls snorting and charging at you. You see them coming at you and you hold out your red matador’s cape at arms length and simply let them charge right by.
Every time they come at you, hold out your arm with the red cape and let them rage and snort and go right on past. Because many people can’t access/afford professional therapy, I include the EFT, and EMDR variant for them to try, free of charge (professional is best). Cognitive Behavio(u)ral Therapy is generally available in most areas, but EMDR (see section 33) may well be worth trying, and is becoming more widespread.
There are 2 programs out there that are famous for treating Panic Attacks and Anxiety successfully.
They are: Panic Away and The Linden Method.
You may wonder, "Which one is better?" Don’t worry, you’re not the only one with that question.
The Panic Away program is more appropriate for people who can cope with their Panic Attacks or Anxiety well.
Linden Method is more for those who aren’t really good in coping their Panic Attacks or Anxiety well.
Check out the reference for the full comparison.