CLICK ABOVE TO DISCOVER HOW TO FREE YOURSELF FROM ANXIETY & DEVELOP A WONDEROUS CALM
‘How can I stop panic attacks?’ is a frequently heard cry, believe me & I hear you. There are many ways of coping with an anxiety disorder. Some may not work for you, but others just might. It helps to know some of the most common coping techniques for dealing with panic attacks when they begin.
Your first step is to recognize when a panic attack is
about to begin. When you have them regularly, you start
to really pay attention to the tingling sensation, the shortness of breath, and the disconnection from the real life around you.
So how do you start trying to stop panic attacks? What if I told you the trick to ending panic and
anxiety attacks is to WANT to have one. That sounds
strange, even contradictory, doesn’t it? But the ‘want’ really does help push it away.
Does this mean that you should be able to bring on a
panic attack at this very moment? Absolutely not! What it
means is that when you are afraid of something – in this
case a panic attack – it will more than likely appear and
wreak havoc. When you stand up to the attack, your
chances of fending it off are much greater.
If you resist a situation out of fear, the fear around that
issue will persist. How do you stop resisting–you move
directly into it, into the path of the anxiety, and by doing so it cannot persist.
In essence what this means is that if you daily
voluntarily seek to have a panic attack, you cannot have
one. Try in this very moment to have a panic attack and I
will guarantee you cannot. You may not realize it but you
have always decided to panic. You make the choice by
saying this is beyond my control whether it be consciously
or sub-consciously.
Your real safety is the fact that a panic attack will
never harm you. That is a medical fact. You are safe, the
sensations are wild but no harm will come to you. Your
heart is racing but no harm will come to you.
Anxiety causes an imbalance in your life whereby all of
the mental worry creates a top-heavy sensation. All of your focus is moved from the centre of your body to the head.
Schools of meditation often like to demonstrate an example of this top-heavy imbalance by showing how easily the body can lose its sense of centre.
The key to overcoming panic attacks is to relax. That’s
easy to say but difficult to do. A good way to do this is to
concentrate on your breathing making sure it is slow and
steady. One of the first signs of a panic attack is difficulty
breathing, and you may find yourself panting to catch a
breath. When you focus on making those breaths even,
your heart rate will slow down and the panic attack will stop.
Breathing more slowly and deeply has a calming effect.
A good way to breathe easier is to let all the air out of your lungs. This forces your lungs to reach for a deeper breath next time. Continue to focus on your out-breath, letting all the air out of your lungs and soon you'll find your breathing is deeper and you feel calmer.
Ideally, you want to take the focus off the fact that you
are having a panic attack. Try to press your feet, one at a
time, into the ground. Feel how connected and rooted they are to the ground.
An even better way is to lie down with your bottom
near a wall. Place your feet against the wall (your knees are bent) and press your feet one at a time into the wall. If you can breathe in as you press your foot against the wall, and breathe out as you release it, it will be more effective. You should alternate between your feet. Do this for 10 – 15 minutes or until the panic attack stops.
Use all of your senses to take full notice of what you
see, hear, feel, and smell in your environment. This will help you to remain present. Panic is generally associated with remembering upsetting events from the past or anticipating something upsetting in the future. Anything that helps keep you focused in the present will continue to help you stop panic attacks from happening.
Your first step is to recognize when a panic attack is
about to begin. When you have them regularly, you start
to really pay attention to the tingling sensation, the shortness of breath, and the disconnection from the real life around you.
So how do you start trying to stop panic attacks? What if I told you the trick to ending panic and
anxiety attacks is to WANT to have one. That sounds
strange, even contradictory, doesn’t it? But the ‘want’ really does help push it away.
Does this mean that you should be able to bring on a
panic attack at this very moment? Absolutely not! What it
means is that when you are afraid of something – in this
case a panic attack – it will more than likely appear and
wreak havoc. When you stand up to the attack, your
chances of fending it off are much greater.
If you resist a situation out of fear, the fear around that
issue will persist. How do you stop resisting–you move
directly into it, into the path of the anxiety, and by doing so it cannot persist.
In essence what this means is that if you daily
voluntarily seek to have a panic attack, you cannot have
one. Try in this very moment to have a panic attack and I
will guarantee you cannot. You may not realize it but you
have always decided to panic. You make the choice by
saying this is beyond my control whether it be consciously
or sub-consciously.
Your real safety is the fact that a panic attack will
never harm you. That is a medical fact. You are safe, the
sensations are wild but no harm will come to you. Your
heart is racing but no harm will come to you.
Anxiety causes an imbalance in your life whereby all of
the mental worry creates a top-heavy sensation. All of your focus is moved from the centre of your body to the head.
Schools of meditation often like to demonstrate an example of this top-heavy imbalance by showing how easily the body can lose its sense of centre.
The key to overcoming panic attacks is to relax. That’s
easy to say but difficult to do. A good way to do this is to
concentrate on your breathing making sure it is slow and
steady. One of the first signs of a panic attack is difficulty
breathing, and you may find yourself panting to catch a
breath. When you focus on making those breaths even,
your heart rate will slow down and the panic attack will stop.
Breathing more slowly and deeply has a calming effect.
A good way to breathe easier is to let all the air out of your lungs. This forces your lungs to reach for a deeper breath next time. Continue to focus on your out-breath, letting all the air out of your lungs and soon you'll find your breathing is deeper and you feel calmer.
Ideally, you want to take the focus off the fact that you
are having a panic attack. Try to press your feet, one at a
time, into the ground. Feel how connected and rooted they are to the ground.
An even better way is to lie down with your bottom
near a wall. Place your feet against the wall (your knees are bent) and press your feet one at a time into the wall. If you can breathe in as you press your foot against the wall, and breathe out as you release it, it will be more effective. You should alternate between your feet. Do this for 10 – 15 minutes or until the panic attack stops.
Use all of your senses to take full notice of what you
see, hear, feel, and smell in your environment. This will help you to remain present. Panic is generally associated with remembering upsetting events from the past or anticipating something upsetting in the future. Anything that helps keep you focused in the present will continue to help you stop panic attacks from happening.
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