Much has been written about panic attacks and there are numerous products “out there” to help those who suffer with panic attacks. I believe most of them are really good products and programs. In the final analysis, however, the person ultimately must help him/herself. First of all, let’s define a panic attack. According to Wikipedia*, a panic attack is “a sudden, discrete period of intense anxiety, mounting physiological arousal, fear, stomach problems (spastic colon) and discomfort that are associated with a variety of somatic and cognitive symptoms. The onset of these episodes is typically abrupt, and may have no obvious triggers. Although these episodes may appear random, they are a subset of an evolutionary response commonly referred to as fight or flight that occurs out of context.”
To a person who has never suffered through a panic attack, there is no adequate description that can be given of this intensely frightening experience. Even though panic attacks are irrational, they are the most debilitating, uncomfortable, upsetting and absolute terror-filled moments possible. Most often, panic attacks occur in people who suffer from low self-esteem or are extremely stress-filled. Though these are not the only reasons, it is also typical for perfectionists, those who have OCD tendencies (obsessive compulsive disorder), and those who cannot assert themselves to be included in the list of sufferers.
There is hope, however! Lots of hope! Although many people believe they are either 1) having a heart attack; 2) going crazy; 3) going to pass out; 4) or choking to death, there are some simple things that can be very helpful in keeping panic attacks at bay.
The most important things you can do for yourself when you are experiencing a panic attack involve your self-talk and your breathing. “Self-talk” usually goes something like this: “I will be okay when I get home.” “I will be okay when I get through this traffic light.” “I will be okay when I am back with (name of a person).” “I will be fine as soon as I………..”
STOP! Even if you don’t believe it at this point, AND YOU WON’T at first………you MUST begin to tell yourself “I am FINE.” “I am okay right now.” You can gently slap your face, or pinch yourself, anything to get your mind to fixate on “I am okay right now!” The second most important thing you can do for yourself is to concentrate on your breathing. Do this at least 10 times: breathe in through your nose, and hold it, slowly saying one-one thousand, two-one thousand, three-one thousand, four-one thousand. Then slowly blow your breath out through pursed lips, again counting the same way—one-one thousand, two-one thousand, three-one thousand, four-one thousand. Each and every time you feel an attack coming on, you must learn to do these 2 things. After much practice, you will be amazed at how you can become in control again, and all without the use of chemical drugs and expensive treatments.
Do I know what I am talking about? You bet I do. I had these awful attacks for well over 20 years and had become nearly housebound as a result. But with the practice of the two above steps, learning how to assert myself, and taking baby steps where I faced my biggest fears, I worked through my irrational fears and have been panic attack free for about 15 years now. I got my life back!
*Wikipedia Online Dictionary
