Do you have Panic Attacks? Feel out of control? You're not alone, and there are ways to overcome them, without medication. Panic attacks can be a horrible experience, but with some practice, you can learn to defeat them.
Instructions
1. Identify your fears. Panic attacks are all about Fear. The first step is to identify what is triggering your panic attacks. Identifying the fear is the most important step.
2. Monitor your thoughts during a panic attack. Most people who experience panic attacks have triggers, thoughts that cause their body to go into panic. A panic attack triggers the fight or flight response in a human being causing all sorts of uncomfortable sensations. Rapid Heart beat, light-headedness, changes in vision, etc. These are all perfectly normal, and they have no harmful effects on your health. You cannot, and will not die. You must identify the thoughts. Pay attention to your thought process, most people have a fearful thought, then it triggers a 'sensation' in the body, you then pay attention to that sensation, and more fearful thoughts arise, it is a big cycle, and goes in a circle until you are into a full blown panic attack.
3. Once these thoughts are identified, use cognitive feedback. Face your fears, tell yourself positive things, what is the worst that could happen? One of the major contributers to panic attacks is blowing things out of proportion. Tell yourself that you are in control of your own mind and body, understand the sensations are normal that you are feeling, and don't fear them. If you don't fear them, they will not continue to exist. Stop these thoughts before they trigger these sensations and lead into a panic attack. It takes much practice, but you can prevent Panic Attacks. You must face all your fears until they become mundane, and do not bother you any more. Fear is based upon some illogical thoughts and usually highly unfounded. Of course there are many things to fear, but not the extent that you do. Also, do not try to suppress your scary thoughts, that will not help. Instead, let them come into your mind, don't deny them, then deal with them appropriately. Use reasoning techniques to battle these thoughts and take control back.
4. And last, do not fear panic attacks themselves. They are harmless, no matter how terrible you feel, they will not harm you in any form. You are still in control even when you are having them. Do your best to keep this in your mind, no matter how uncomfortable you feel during one, there is absolutely no harm coming your way. You will be okay, and it will pass. Practice the above techniques until you have regained control of your own mind's peace. It takes practice, but you will overcome them.
Tags: panic attack, panic attacks, your mind, these thoughts, your fears, control your