Mastering Panic Attacks

Panic attacks are truly dreadful and terrifying experiences that most people try to repress and forget. For phobic persons, they can happen anytime, seemingly out of nowhere and are the root cause of endless anticipatory anxiety. Panic is a sudden flooding or jolt, usually with heart racing, dizziness, choking sensations, sweating, hot and cold flashes, and breathing difficulty. These changing symptoms can confuse and put off relations, friends and physicians. The most common thoughts are, "I'm going to die," or "I'm going to go crazy."

I want to reaffirm how to handle panic for phobics and for those who occasionally have panic, and for those who may need to assist someone in panic. The goal is to attain a victory over panic by not running and not worrying excessively. Then, the next time you are in the same situation, you will have noticeably less anxiety, perhaps none.

The first step is not to avoid the situation of panic, or run home, as that typically leads to more sensitivity and more panic. Each time you are willing to go through the situation of panic, and do, panic is reduced for that situation.

Second, and hardest to do, is to "let panic happen and wait for it to pass". We recommend telling yourself these facts:

"The panic comes from a sudden release of natural stimulants like adrenaline from major glands; they take about two seconds to go through my entire blood stream. If I do nothing at all, they will be reabsorbed by my liver and pancreas in 3-4 minutes. I won't die or be physically harmed."

Third, stay in the situation of panic at a safe, comfortable distance, by stepping aside or standing quietly, or walking back a way. Do not try to push through it or fight it. Distract or amuse yourself; talk to someone; pass the time in an activity normally routine or pleasant.

Fourth, notice when the fear fades. Pay only enough attention to your body to notice how the body feelings fade away. Keep track of how your body actually feels, not what you fear MIGHT happen to your body. Notice when you stop adding frightening thoughts the fear starts to fade.

Fifth, if you MUST think of your panic, think of how much progress you have made despite the difficulties. Think how pleased you will be when you successfully "accept your panic" and avoid doing things that make it worse.

Sixth, go back into the situation of panic in a relaxed way, with no effort or hurry. Do it when you feel better, and can plan what to do next, or how to complete what you had already started.

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GOLDEN RULE:

Never leave the situation
until your fear is going
DOWN
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Seventh, if you feel you will panic in a situation you cannot avoid, medication that relaxes and has a short-term effect can be helpful. By using it judiciously, you can avoid physiological dependence and the complications of long-term drug usage. Any drug should not be relied on as a substitute for professional help.

By practicing these methods and making them habits, you have powerful tools for undoing panic. Consequently, your avoidance of these situations will weaken, along with your anxiety and worry about them. And, you also have the means to help others who go through panic.

This article was written by Dr. Richard C. Raynard, whose latest book Panic Free is offering new hope for those suffering from overwhelming and often debilitating panic attacks. For over 30 years he has helped thousands of his patients with the latest refinements in anxiety and panic treatments.
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