Prevention is the most important part to avoiding panic
attacks but sometimes prevention isn’t enough. Please note that panic attacks are surprisingly
common. In my practice approximately 50% or more of my clients come in
initially with panic attacks. The
following method has been shown to be very effective in managing and stopping
panic attacks in the moment.
When you are having a panic attack you can follow these
steps recommended by Pati
McDermott, CHT (http://www.nlppati.com):
The Four Steps:
It takes three minutes for your adrenal
glands to fill your body with the adrenaline response. It also only takes three
minutes for your body to stop the adrenaline reaction. If you stop a panic
attack as soon as it starts, the reaction only has to last for three minutes.
1.
Relax.
2.
Stop Negative
Thinking.
3.
Use Coping Statements.
4.
Accept Your Feelings.
Here's How:
Step 1. Relax.
Relax by taking slow,
deep, complete breaths. Calm yourself by remembering that you are only having a
panic attack and that nothing more serious is happening to you. Continue to
take slow, deep, complete breaths. Slow, deep, complete breaths will relax your
body, which is the first step to reversing the release of adrenaline.
Step 2. Stop Negative Thinking.
Stop negative thinking
by shouting the word "STOP!!!" really loud inside your head. By
shouting the word "STOP" you are interrupting the emergency message
that your brain is sending to your adrenal glands. Often people having a panic
attack get into an endless loop repeating the same catastrophic thoughts over
and over in their head. Interrupting this endless loop gives you the
opportunity to replace the scary message with a calming one.
Step 3. Use Coping Statements.
A coping statement is
a positive statement that is at least as strong as the catastrophic statement
that you have been scaring yourself with. Replace the negative thought with a
positive one. Choose a statement that addresses the negative thought.
For example, if you
think that you are having a heart attack (a common fear during a panic attack)
then you might be saying something in your head like, "Oh my God, I'm
having a heart attack" or, "I'm gonna die, oh my God, I'm gonna
die!" After you shout the word "STOP!" immediately replace the
fear thought with a positive statement that helps you to cope with the
situation, such as "I'm only having a panic attack and it will be over in
three minutes if I relax" or, "My fear is making my heart pound
harder, my heart is fine."
If you feel afraid
hearing footsteps behind you on the street you might say, "I've walked
down this street hundreds of times" or, "I walk alone on the street
every night when I come home from work; what I hear behind me is someone else
who is walking home from work."
Other coping
statements might be, "I've gotten through this situation many times before
and I can get through it again" or, "I am fine, everything is
fine."
Brainstorm the kinds
of fearful thoughts that bring on panic for you and then make a long list of
coping statements that you can look at when you need to rather than trying to
think of coping statements in the middle of a panic attack.
Note: If your fear is
in response to a real danger I suggest that you consider making new choices
that address those fears. If you are concerned about your health consult with
your doctor.
Step 4. Accept Your Feelings.
Accepting your
feelings is very important. Minimizing this experience usually serves to
perpetuate it.
Start by identifying
what emotion you are feeling. Most panic attacks are caused by the emotion of
fear or some variation of fear. Identify the emotion you are feeling and find
the reason that you feel it.
Validate that feeling
and the reason for it. If you are having a panic attack before giving a speech,
you are afraid because it's scary. Stage fright is a common cause of fear and
panic. If you're afraid that you're having a heart attack, it's certainly valid
to be afraid of that. If you are afraid of footsteps behind you on the street
it's reasonable to be afraid that something bad might happen to you.
In all of these cases
take the appropriate precautions. Have a regular check up so that you know that
your heart is healthy. Walk in a well-lit area and be aware of your
surroundings on the street. Walk like a warrior and not like a victim. These
are all important precautions to ensure your safety. Then, when you use a
coping statement that reminds you that you had a check up recently and that
your heart is fine, you can reassure yourself that it's okay to be afraid,
knowing that you are safe.
Fear is a positive
emotion that reminds you to take care of yourself. Listen to your feelings,
take good care of yourself, and keep your emotions in proportion to the
situation by keeping an appropriate perspective.
Many people have
stopped having panic attacks after learning these steps. However, there is a
deeper solution to permanently resolving panic and anxiety responses, fully giving
you emotional freedom and happiness. Your mind has the power to significantly
influence your negative responses in all situations.
You can become the
person that you choose to be.