>> overcome panic attacks (over 60000 people treated this way!)<<
Panic sufferers can experience come pretty frightening physical symptoms. But psychological “symptoms” such as your thoughts, as well what you focus on, are perhaps even more important to be aware of if you want to get rid of panic attacks. They play a big role in why panic attacks actually continue to happen. Let me clarify.
It is very much acknowledged nowadays that your thoughts have a major influence in how you feel. So how does this work with panic attack thoughts? Below I have given examples of the physical symptoms (S) you might have as a panic sufferer, and the thoughts (T) that might arise as a result.
S: A pounding heart T: “Oh no, I’m having a heart attack; I’m going to die”
S: Breathlessness T: “I can’t breathe, I’m choking, I’ll suffocate”
S: Dizziness T: “I’m going to faint”
S: Wobbly legs T: “I’m going to collapse”
S: Chest Pain T: “Am I getting a heart attack?”
S: Feeling of ‘unreality’ T: “I’m losing my mind”
It is well-known that your interpretation of what is happening to you plays a major role in the increase or decrease of panic, or in how often panic attacks happen. Yes, as you can see, these thoughts can be pretty frightening and if you want to get rid of panic attacks, you need to do something about them. The problem is that those very thoughts tend to cause more anxiety.
Also important is what you focus on. Focusing on your body, as if you are listening out for possible panic signs, makes it more likely for your anxiety to increase. This is known for panic, as well as for other anxiety-related conditions.
How To Get Rid of Panic Attacks By Dealing With Panic Attack Thoughts
So what can we do? Here are a few ideas to help you get rid of panic attacks:
1. Challenge your panic attack thoughts. What is the evidence for your thought? Has what you think ever really happened? Try to replace your anxious interpretations with more rational, e.g. “I’m not having a heart attack. That would feel much worse. I’m not going to die” or “I’m not suffocating, just breathe slowly in and out, I’ll be fine soon”. Aim for realistic alternatives to your thoughts as much as possible.
2. Instead of challenging panic attack thoughts, try to distract yourself from them. Do this for at least a few minutes. You could just try and do something else, e.g. look at other people. “What clothes they are wearing?”, or “What sounds am I hearing outside? Or counting: “How many windows does that building have?” etc. Be creative.
3. Stop focusing on your body. Scanning your body for signs of potential danger is unnecessary and unhelpful. You know there is nothing to worry about. If you feel anything unusual: accept it and move on. Let it go!
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Please help me to get rid of panicking when I speak in public.