Coping With Panic Attacks and Anxiety - 18 essential tips
(See also page 1 / 2 / 3 / 5 and dealing with unwanted thoughts)
Here are tips 11 to 15 for coping with panic attacks and anxiety. Each of these tips will help you on your path to recovery. They are all designed to short circuit the thoughts and habits that keep anxiety disorders activated, slowing down recovery.
11. Try not to spend time talking about your symptoms or looking for sympathy.
Of course you want sympathy. Panic disorder may well be the worst thing that will ever happen to you!
I know that I would have preferred (at the time) a life threatening illness to coping with panic attacks. I felt that I wouldn’t have been as scared of that, or if I was scared at least I would have known why.
But sympathy is not helpful. You could be showered with sympathy all day, you could cry and scream about your misfortune all day, you could talk and think about it all day - but none of this will make you well again. Actually, it will only consolidate and perpetuate the condition by keeping you focussed on it.
It is much more helpful to not be continually reminded of your problem by having people ask you how you are getting on.
As soon as you are asked you will look inwards to check your symptoms.
As soon as you look to see how the symptoms are, you will have brought your attention back to them and they will start to intensify again.
There may be times when you will have to let someone know that you are not feeling well, or that you are going through a bad patch in order to explain what will seem to others to be a low mood. Sometimes you may need a shoulder to cry on. But don’t make a habit of it.
12. Don’t spend any more time trying to figure out what exactly it is that’s making you feel so scared.
- Once your physiology has become more stable and settled there may be some value in looking at any underlying issues that may have made you more susceptible to anxiety problems than others.
- Maybe there have been experiences in early childhood that have triggered subconscious feelings of insecurity, or other traumas that have diminished your sense of being safe in the world.
- Now is not the time to be delving into this area.
- Your physiology is so volatile when you are coping with panic attacks, anxiety can attach itself to anything and it can be impossible to see things clearly.
- Most likely, once you are back in balance it just won’t be an issue for you anymore.
13. Take responsibility for your condition and make changes.
- You have unwittingly created this situation and you have the absolute power to uncreate it.
- You are scaring yourself with your own thoughts.
- Take the ideas from this website that feel right to you and start implementing them now.
- Don’t try to do it all at once. Start with one or two changes and build on them slowly.
14. Don’t flit from therapist to therapist looking for the treatment that will ‘cure’ you.
- Don’t rely on someone else to heal you; ultimately only you can do that.
- Moving from treatment to treatment keeps your problem more alive and in the forefront of your consciousness as you spend time over and over explaining your problem.
- Make a commitment to a program that makes sense to you and stick to it.
15. Don’t believe any little welling up of fear that occurs as you are getting.better.
- You may find you want to work out what these twinges of fear mean, where they come from.
- You may feel that there is something intrinsically wrong with the design of the universe that makes you feel this sensation of rising fear all the time you are coping with panic attacks and anxiety.
- The intellect may want to grab on to that and work it out. “What is it? There’s something wrong - I have to sort it out.”
- Don’t buy into it! Don’t believe it.
- These sensations are caused by something akin to little short-circuits in the physiology, habitual patterns of response learnt over the time you have been coping with panic attacks and anxiety.
- Let the fear dissipate like soap bubbles popping in the air.
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