Panic Attacks
No one likes a panic attack. The pounding heart, rapid heart rate, sweating and shortness
of breath that people often experience during one is no fun.
So here are some things that might help:
- Remember that although your feelings and symptoms are very frightening. They are
not dangerous or harmful .
- Understand that what you are experiencing is an exaggeration of your normal bodily
reactions to stress.
- Do not fight your feelings or try to wish them away. The more you are willing to
face them, the less intense they will become.
- Do not add to your panic by thinking about what “might” happen.
- Stay in the present. Notice what is really happening to you, as opposed to what you
think “might” happen.
- Label your fear level on a scale of 1-10 and watch it go up and down. Notice that
it does not stay at a very high level for very long.
- When you find yourself thinking about fear, change your primary thought. Focus on
and carry out a simple and manageable activity.
- Notice that when you stop adding frightening thoughts to your fear, it begins to fade.
- When the fear comes, expect and accept it… Wait and give it time to pass without running
away from it.
- Be proud of yourself for your progress so far, and think about how good you will feel
as you continue learning about and coping with fear and anxiety.
