Panic Attacks Treatment (DIY)

[This is a transcript of an audio presentation]

Before I describe what I call a "self treatment for panic attacks", I first want to remind you what we discussed in the previous video (transcript of panic attack causes), which was why panic attacks occur.

In a nutshell, a chain reaction takes place where you're walking around all day with worry, anxiety and other fear based thoughts in your mind. Then at some point you're doing something else - anything - maybe not even thinking about anything in particular. But your body starts to react to those fears that are still lingering in your subconscious mind - EVEN if you're not consciously thinking about them. Even though you don't see anything dangerous or fear worthy with your eyes, your subconscious mind still automatically releases some fight or flight hormones (e.g. adrenaline) in order to get your body ready for dealing with that danger. The problem is that you consciously don't see any danger around, so this adrenaline sensation in your body doesn't really make any sense - so your conscious mind doesn't recognize it for what it really is. Therefore you become fearful of the adrenaline sensation itself. In turn, that fear causes more adrenalin to be released, which causes you to become more fearful, which then causes more adrenaline. And, well, you get the idea. The cycle continues to elevate and pretty soon you're having a full panic attack.

So to keep things simple, the way to overcome panic attacks is to break that cycle. You've already taken the first step by becoming consciously aware of what a panic attack is. And yes, there is a lot of history to overcome in your mind, but at this point you can start to be aware that that initial sensation is simply the sensation of adrenaline or other stress hormones. This is not something unusual. Millions of people experience panic disorder, and it's definitely not an uncommon feeling. Just try to keep in mind that you're going to be okay... these things pass... you're not going to go crazy... you're not having a heart attack... you're not going to die. You're going to be OKAY.

Practice that kind of comforting self talk as best you can. It's a good first step.

Now, for the most important and powerful help that I have to offer you:

I want you to recognize that every time you've sensed a panic attack starting to surface in the past, the process began with you trying to mentally avoid that sensation. Such a response is completely natural - when we're afraid of something, we try to avoid it.

But it only make rational sense on a physical level - with actual physical danger. On a purely mental level, this avoidance of an emotion amounts to trying to suppress the feeling. And the real problem is that this tendency to avoid or suppress is really fear based, and it's actually fear of a fear-inspired sensation. Therefore, that additional fear is exactly what amplifies the sensation.

So the solution? DON'T SUPPRESS OR AVOID IT. Go to the opposite side of the spectrum and embrace it. I mean, choose to experience those sensations as directly, and as fully as possible. I know this sounds terrifying, and it will be a challenge at first, but I wouldn't tell you this if it weren't 100% true. This is really the key to stopping panic attacks forever.

After I discovered this technique and began implementing it, it was like being set free from hell. With this tool and skill, I knew then, and I still know now, that I never have to worry about panic attacks ever again.

So here's what I want you to do:

Next time you sense a panic attack coming on, or even if you find yourself in the midst of one, go somewhere where you can be on your own. Sit in a chair, close your eyes, and focus your full awareness on the sensations in your body. Don't try to change the feelings or to suppress them, just let them be there and observe them as they are. Use whatever techniques work for you to keep your attention focused on those sensations in an accepting way. You can greet the energies, welcome them, talk to them, describe them - whatever. Your goal is to get to know your internal sensations and feelings as clearly as possible - especially those that accompany or precede a panic attack.

You've spent weeks, months, maybe even years trying to suppress these feelings in your body - and just think, where has it gotten you? It really just makes things worse. And now you know why! But now you know that the key is to flip that around. Get to know yourself, and embrace these feelings within you. Just become as familiar as you possibly can with them. WANT to know them, WELCOME them, EMBRACE them, FEEL them fully.

So practice this for a couple of weeks. Don't be too quick to judge the results, because initially you're still going to have some doubts, and doubt means fear. It's probably gonna take a couple of days before you start to trust the results. That's when you'll really start to see some amazing progress.

I really hope that you've found these articles helpful. I know that not every person is the same, and this approach may not be the solution for everyone. But if it helps one person with panic disorder (which I know personally is a really tough thing to go through), then I feel it's worth putting out there.

If anything here has clicked, and if you'd like to explore these concepts more, I would highly suggest listening to my free audio program:

Stop Panic Attacks and Anxiety Disorders (audio program)