How To Stop A Panic Attack

Here are 4 basic steps which should help you stop a panic attack:

Step 1) Relax

You need to be able to calm yourself during a panic attack- use whatever means possible- turn on the tv, music- whatever can calm you down

Step 2) Stop Negative Thinking.

Negative thoughts can be highly self destructive. You need to find ways to block out negative thoughts and replace them with positive thoughts

Step 3) Use Coping Statements.

You need to use positive reinforcement to help your mind realize that you will cope, and that your panic attack is not the end of the world.

Step 4) Accept Your Feelings.

Don’t resign yourself to your feelings and emotions. Accept this is the way you are, but you want to change, and you are going to START NOW!

I have the above steps written down on my wall, and I look at it every day.

Hopefully this may help you too.

Peter

Another thing I forgot to mention in my previous post on my own experience with anxiety attack’s is that it is helpful to get reassurance in that an anxiety attack will not hurt or kill you.

This might sound strange, however it has been shown that one of the initial obstacles for people suffering from an anxiety or panic attack is the reoccuring thought that they might be harmed or possibly killed by their anxiety.

This is certainly not true, and I found it quite useful to say to myself each night before going to bed that I would be OK, and that if I did not sleep I would survive the next day.

At the same time it is important to not fall into the trap of relying on such support- either from yourself or a loved one, however it can help to get the ball rolling

When I was first struggling to overcome my panic attacks, I was told something quite valuable by my therapist. It had such an impact on my attitude towards my anxiety issue’s that I thought it was worth mentioning.

Here it is:

It is not the anxiety attack itself which is the problem, it is actually the FEAR of the anxiety attack happening which causes the problem.

Think about that for a minute now. Imagine that you are suffering from panic attack’s because of a confrontation you have had with a work colleague. It is your fear of another encounter which is actually triggering your panic attack- not fear of your colleague.

It is important to differentiate between these feelings as early as possible, and to accept that it is this fear which is causing the problem. Anxiety attack help is always available, but the first real step has to come in the form of acceptance.

Peter