If you're here, then I assume you are already aware that you have a problem with anxiety. Unless someone asks for symptoms or causes, I'm going to skip those subjects.
I'm going to start with the beginning of a panic attack. The next time you start to freak out, notice what your breathing is like. Is it shallow? quick? What are you doing with your body? Are you tensing your muscles? Holding them in a flexed position?
These are contributing factors to your body continuing to panic. Something as simple as slowing and deepening your breathing can turn panic down a notch. Relaxing your muscles will let your body calm down. Close your eyes and focus on your breathing for a couple minutes - you will notice a change in your reaction to panic. By slowing down your breathing, you can reverse increased respiratory rate and constriction of your chest walls - both reactions associated with the fight-or-flight response.
Trying to fight the panic will only make it worse. I can personally assure you that this is true. Accept that your body is reacting to the surge of adrenaline caused by panic. If you can allow this rush to pass, your body will metabolize the adrenaline and your body will return to normal. If you fight the panic, that will only aggrevate your state of being and prolong your panic attack.
The most important part of this lesson is to keep practicing this! Don't let your panic run wild! You must retrain your body to react as it did before. After a few weeks, maybe longer, your body will start to be able to handle breathing and relaxing your muscles on its own - but you must get into this habit.
But, this is only half of the story. If you're like me, you talk to yourself, thinking up all these crazy scenarios and scaring yourself further into panic. All the deep breathing in the world won't help unless you can let go of those crazy thoughts. They are not rational and they are not true.
A panic attack cannot cause heart failure or cardiac arrest.
A panic attack will not cause you to stop breathing or suffocate.
A panic attack cannot cause you to faint.
A panic attack cannot cause you to lose your balance.
You can't go crazy during a panic attack.
A panic attack cannot cause you to lose control of yourself.
To review...
Dont fight panic!
-Face the symptoms - don't run from them.
-Accept what your body is doing - don't fight against it.
-Float with the wave of a panic attack rather than trying to force your way through it.
-Allow time to pass.
Cope!
This feeling isn't comfortable or pleasant, but I can accept it.
This is an opportunity for me to learn to cope with my fears.
I'll just let my body do its thing - This will pass.
I've survived this before and I'll survive this time too.
This is just anxiety - I'm not going to let it get to me.
I can handle these symptoms or sensations.
I hope this helps! PLEASE LEAVE COMMENTS!!!
Next time - Exercise and Nutrition
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