People with anxiety disorder don't like change and recently there have been major changes in all our lives.
Even when our conscious mind seems cool our subconscious can be feeling the stress and that often leads to a tantrum. That's when a panic attack is born.
As I always say to the point of repetition: panic attacks are horrible, specially if unexpected. But no death certificate has ever been written where the cause of death is given as 'Panic Attack'. A panic attack will not kill you, cannot disable you or make you lose your mind. So why fear one, its bark is worse than its bite?
Panic attacks thrive on fear, deny them your fear and attention and they lose their power and soon pass.
Do not fight it when a panic attack comes, fighting involves you in more stress and tension. You certainly don't need more of that. So do the opposite instead: stop fighting and do nothing, accept it for the time being and accept it as calmly as you can. After all, you now know that panic attacks do no real harm other than making you feel uncomfortable.
To master panic attack do not seek to avoid it when you feel one on its way, you must pass through panic to recover. Let every muscle in your body go limp including your jaw muscle, feel the energy flowing out of your legs, your arms, your body. Face the onslaught of the panic with purposeful inactivity. Let it come, bring it on.
Breathe in through your nose and hold it for a few seconds, then breathe slowly out through pursed lips and repeat. This releases natural tranquillisers that help neutralise the hormones of fear.
So you deal with panic the same way you deal with all the symptoms of anxiety: Accept it calmly for the time being. Soon it will pass and pass all the sooner because you denied it the sustenance of more fear flooding your nervous system.
If you feel another coming on do not be disheartened, think: "Here is an opportunity to practice Acceptance and gain mastery over it. I'll show it who's boss!"
This then, is how to respond when panic strikes. It is the way forward that brings calm in a changing world.
Written by
Jeff1943
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Thank you, Jeff. Having just passed through a monster panic attack followed by 4 hours of excruciating adrenaline that wouldn't subside earlier this evening by just trying to practice acceptance, I feel somewhat accomplished that I didn't reach for my emergency 5mg of valium. It's been like this now for me every day for 4 weeks solid. Something just seems 'off', and off the fight or flight goes! I can be watching an interesting and engaging documentary, and boom! Off it goes. In the garden pruning and minding my own business - here we go again! The shower is almost guaranteed to set it off, even when the water is just luke warm (and I go into the shower whistling, pretending it just doesn't matter but STILL anxiety climbs in with me and insists on washing my back)......
These are challenging times indeed for us anxiously challenged types. If I had one wish, it would be that Covid takes on the Adrenaline Monster - and wins (kinda like the black and white Godzilla movies). I can but dream.....(or could, if I could only sleep). Stay well, Jeff - you're a friend and great help to many here. Thank you.🙂💜
Tranquilwaters, sorry to hear the panic attacks are affecting you so badly. Acceptance does not offer immediate relief and can be difficult to achieve but if to begin with one can 'glimpse' acceptance for just a minute or even a few seconds we are on our way.
Claire Weekes whose first book 'Self help for your nerves' first described the Acceptance method said that with practice and persistence everybody could recover no matter how long or how deep they have suffered.
If you haven't yet read her first book I strongly recommend investing in a new ir used copy from Amazon or Ebay as she describes her method in a far more inspirational way than I ever could. Stay safe and don't feel guilty about taking 5mg of Valium when you feel you need a break.
Yes, a film of the Coronasaurus attacking and devouring the Anxiodactyl flying monster would be very watchable.
Thank you so much, Jeff.😊 I have my copy of Claire Weeke's book to hand - she's a good companion. I believe wholeheatedly that hers is the tried and true way through. You are so very kind, and very much appreciated.💜
Thank you for your inspirational message. I’ve been working with my therapist on mindful meditation and that sounds like what you describe. Go with the flow, but focus on the moment, the breath..... inhale and exhale, clear your mind of the past and the future. Focus on the moment of breath and surprisingly enough the anxiety will slowly slip away, even if it is only for a moment. At least you’re heading in the right direction.
Hi Jeff hope you’re well. I messaged you when I was 22, I am now 25 this month and I have recovered from my health anxiety/anxiety. I still have some bad days but ever so rare so have stopped logging in so much. It’s a bittersweet feeling when people get better and leave the group, but I was doing some thinking today and remembered you and another user agora was the main reason to my healing of anxiety so I decided to log back on to let you know that you are both still in my thoughts and I’ll never forget you. You’re both a big part of the anxiety community and sometimes when we are stuck in our own world of problems we forget to show appreciation, I know myself and a thousand other people in the group right now who are still suffering, recovered or spoke to you are really thankful right now. It is a beautiful thing that you do to take time out of your day to uplift others, your choices of words were always so reassuring . I hope that you are in a good place with your mental health right now because you truly deserve it! Ps Claire needs to sponsor you and give you a percentage to what she earns as I’m sure so many members have brought the book now. I for one still have one saved for a rainy day. Take care Jeff and speak soon x
I am greatly moved by your words and am truly delighted to hear that you have recovered from your health anxiety. It is most satisfying when you say that Agora1 and myself were helpful in you regaining your quiet mind, it makes it all worthwhile to hear this.
I wish you happy days in the future and note what you say about keeping your copy of Claire Weekes' book handy should you ever need it again in the future.
Thank you again for your kind words and for taking the time to let us know of your progress.
Jeff this is very helpful! Thank you so much for sharing, you’re the best! Hope you are well 😊
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