Counselling Blog

1. Recognise that panic attacks are a mind state and not a physical risk. A panic attack can be a very frightening and uncomfortable experience. However, it doesn’t indicate a real physical risk – even although it feels that way.

2. Try to grasp that you are not alone. Panic attacks are relatively common. They’re an anxiety disorder that many other people share.

3. Understand what panic is. Panic is excess adrenaline running through your body when it is confronted with a possible life-threatening situation. It can also be triggered by something that reminds you of a threatening event in your past. Feelings of panic can be very scary, but the feelings are related to your past – not to a threat in the present. Even although you feel terrified, you are not in any real danger.

4. Go and see a doctor or counsellor. Sometimes people find anti-anxiety medication helps them cope with panic attacks. However, identifying the psychological root – and then getting help in dealing with that – is the most effective treatment approach.

5. Let others close to you know that you suffer from panic attacks. People who have never experienced a panic attack may find it hard to understand what you are going through. However, you can help them with this by sharing your difficult experiences with them. In fact, many people want to help those they love – but they don’t know what to say or do. Thus, if you can be more open with them, then they can reach out and offer you support.

6. Don’t avoid those situations which have led to a panic attack in the past. Avoidance will only ‘reinforce’ the disorder … So the more you avoid the dreaded situation the more panic the avoided situation generates. Should a panic attack occur, don’t attempt to fight the feelings. Instead, allow the feelings to wash over you … and then drain away. Focus on staying in the present moment.

7. Focus on slowing your breathing down. This help to ensure that your brain is receiving the appropriate amount of oxygen. That will help reduce your anxiety levels, and the panic attack will dissipate and end.

1. Remember, feelings of panic are just exaggerations of normal bodily stress reactions.

2. Sensations are neither harmful nor dangerous - just unpleasant. Nothing worse will happen.

3. Stop adding to the panic with frightening thoughts of where panic will lead.

4. Stay in the present. Be aware of what is happening to you rather than concern yourself with how much worse it might get.

5. Wait and give the fear time to pass.

6. Notice that when you stop adding to panic with frightening thoughts, the fear begins to fade.

7. Focus on coping with facing the fear rather than trying to avoid it or escape from it.

8. Look around you. Plan what you will do next as the panic subsides.

9. Think about the progress made so far, despite all the difficulties.

10. When you are ready to go on, do so in an easy, relaxed manner. There is no hurry.

Each time you cope with panic, you reduce your fear.

Source: http://www.panicsupport4u.com/coping.htm

1. Remember, feelings of panic are just exaggerations of normal bodily stress reactions.

2. Sensations are neither harmful nor dangerous - just unpleasant. Nothing worse will happen.

3. Stop adding to the panic with frightening thoughts of where panic will lead.

4. Stay in the present. Be aware of what is happening to you rather than concern yourself with how much worse it might get.

5. Wait and give the fear time to pass.

6. Notice that when you stop adding to panic with frightening thoughts, the fear begins to fade.

7. Focus on coping with facing the fear rather than trying to avoid it or escape from it.

8. Look around you. Plan what you will do next as the panic subsides.

9. Think about the progress made so far, despite all the difficulties.

10. When you are ready to go on, do so in an easy, relaxed manner. There is no hurry.

Each time you cope with panic, you reduce your fear!

Source: http://www.panicsupport4u.com/coping.htm

1. Remember, feelings of panic are just exaggerations of normal bodily stress reactions.

2. Sensations are neither harmful nor dangerous - just unpleasant. Nothing worse will happen.

3. Stop adding to the panic with frightening thoughts of where panic will lead.

4. Stay in the present. Be aware of what is happening to you rather than concern yourself with how much worse it might get.

5. Wait and give the fear time to pass.

6. Notice that when you stop adding to panic with frightening thoughts, the fear begins to fade.

7. Focus on coping with facing the fear rather than trying to avoid it or escape from it.

8. Look around you. Plan what you will do next as the panic subsides.

9. Think about the progress made so far, despite all the difficulties.

10. When you are ready to go on, do so in an easy, relaxed manner. There is no hurry.

Each time you cope with panic, you reduce your fear!

Source: http://www.panicsupport4u.com/coping.htm

1. Remember, feelings of panic are just exaggerations of normal bodily stress reactions.

2. Sensations are neither harmful nor dangerous - just unpleasant. Nothing worse will happen.

3. Stop adding to the panic with frightening thoughts of where panic will lead.

4. Stay in the present. Be aware of what is happening to you rather than concern yourself with how much worse it might get.

5. Wait and give the fear time to pass.

6. Notice that when you stop adding to panic with frightening thoughts, the fear begins to fade.

7. Focus on coping with facing the fear rather than trying to avoid it or escape from it.

8. Look around you. Plan what you will do next as the panic subsides.

9. Think about the progress made so far, despite all the difficulties.

10. When you are ready to go on, do so in an easy, relaxed manner. There is no hurry.

Each time you cope with panic, you reduce your fear.

Source: http://www.panicsupport4u.com/coping.htm

1. Recognise that panic attacks are a mind state and not a physical risk. A panic attack can be a very frightening and uncomfortable experience. However, it doesn’t indicate a real physical risk – even although it feels that way.

2. Try to grasp that you are not alone. Panic attacks are relatively common. They’re an anxiety disorder that many other people share.

3. Understand what panic is. Panic is excess adrenaline running through your body when it is confronted with a possible life-threatening situation. It can also be triggered by something that reminds you of a threatening event in your past. Feelings of panic can be very scary, but the feelings are related to your past – not to a threat in the present. Even although you feel terrified, you are not in any real danger.

4. Go and see a doctor or counsellor. Sometimes people find anti-anxiety medication helps them cope with panic attacks. However, identifying the psychological root – and then getting help in dealing with that – is the most effective treatment approach.

5. Let others close to you know that you suffer from panic attacks. People who have never experienced a panic attack may find it hard to understand what you are going through. However, you can help them with this by sharing your difficult experiences with them. In fact, many people want to help those they love – but they don’t know what to say or do. Thus, if you can be more open with them, then they can reach out and offer you support.

6. Don’t avoid those situations which have led to a panic attack in the past. Avoidance will only ‘reinforce’ the disorder … So the more you avoid the dreaded situation the more panic the avoided situation generates. Should a panic attack occur, don’t attempt to fight the feelings. Instead, allow the feelings to wash over you … and then drain away. Focus on staying in the present moment.

7. Focus on slowing your breathing down. This help to ensure that your brain is receiving the appropriate amount of oxygen. That will help reduce your anxiety levels, and the panic attack will dissipate and end.

1. Remember, feelings of panic are just exaggerations of normal bodily stress reactions.

2. Sensations are neither harmful nor dangerous - just unpleasant. Nothing worse will happen.

3. Stop adding to the panic with frightening thoughts of where panic will lead.

4. Stay in the present. Be aware of what is happening to you rather than concern yourself with how much worse it might get.

5. Wait and give the fear time to pass.

6. Notice that when you stop adding to panic with frightening thoughts, the fear begins to fade.

7. Focus on coping with facing the fear rather than trying to avoid it or escape from it.

8. Look around you. Plan what you will do next as the panic subsides.

9. Think about the progress made so far, despite all the difficulties.

10. When you are ready to go on, do so in an easy, relaxed manner. There is no hurry.

Each time you cope with panic, you reduce your fear!

Source: http://www.panicsupport4u.com/coping.htm

Anxiety attacks, also known as panic attacks, are episodes of intense panic or fear. Anxiety attacks usually occur suddenly and without warning. Sometimes there’s an obvious trigger— getting stuck in an elevator, for example, or thinking about the big speech you have to give—but in other cases, the attacks come out of the blue.

Anxiety attacks usually peak within ten minutes, and they rarely last more than thirty minutes. But during that short time, the terror can be so severe that you feel as if you’re about to die or totally lose control. The physical symptoms of anxiety attacks are themselves so frightening that many people believe they’re having a heart attack.

Symptoms of anxiety attacks include:

- Surge of overwhelming panic

- Feeling of losing control or going crazy

- Heart palpitations or chest pain

- Feeling like you’re going to pass out

- Trouble breathing or choking sensation

- Hyperventilation

- Hot flashes or chills

- Trembling or shaking

- Nausea or stomach cramps

- Feeling detached or unreal

Self-help for anxiety attacks and anxiety disorders #1: Challenge negative thoughts

- Write down your worries. Keep a pad and pencil on you, or type on a laptop, smartphone, or tablet. When you experience anxiety, write down your worries. Writing down is harder work than simply thinking them, so your negative thoughts are likely to disappear sooner.

- Create an anxiety worry period. Choose one or two 10 minute “worry periods” each day, time you can devote to anxiety. During your worry period, focus only on negative, anxious thoughts without trying to correct them. The rest of the day, however, is to be designated free of anxiety. When anxious thoughts come into your head during the day, write them down and “postpone” them to your worry period.

- Accept uncertainty. Unfortunately, worrying about all the things that could go wrong doesn’t make life any more predictable—it only keeps you from enjoying the good things happening in the present. Learn to accept uncertainty and not require immediate solutions to life’s problems.

Self-help for anxiety attacks and anxiety disorders #2: Take care of yourself

- Practice relaxation techniques. When practiced regularly, relaxation techniques such as mindfulness meditation, progressive muscle relaxation, and deep breathing can reduce anxiety symptoms and increase feelings of relaxation and emotional well-being.

- Adopt healthy eating habits. Start the day right with breakfast, and continue with frequent small meals throughout the day. Going too long without eating leads to low blood sugar, which can make you feel more anxious.

- Reduce alcohol and nicotine. They lead to more anxiety, not less.

- Exercise regularly. Exercise is a natural stress buster and anxiety reliever. To achieve the maximum benefit, aim for at least 30 minutes of aerobic exercise on most days.

- Get enough sleep. A lack of sleep can exacerbate anxious thoughts and feelings, so try to get 7 to 9 hours of quality sleep a night.

Source: http://www.helpguide.org/mental/anxiety_types_symptoms_treatment.htm

1. Think through an exit or escape plan in advance. This will help to give you a sense of control.

2. Make sure there is someone you can text or talk to – so you feel supported, not abandoned and alone.

3. If possible, try to bend forwards, as this often helps relieve anxiety.

4. Keep some tranquilizers in your pocket or your purse. Just knowing they are there can often calm you down.

5. Try to get some air so you can breathe freely again. Often it is best if you can walk around outside.

6. Move around or exercise to help remove adrenalin.

1. Recognise that panic attacks are a mind state and not a physical risk. A panic attack can be a very frightening and uncomfortable experience. However, it doesn’t indicate a real physical risk – even although it feels that way.

2. Try to grasp that you are not alone. Panic attacks are relatively common. They’re an anxiety disorder that many other people share.

3. Understand what panic is. Panic is excess adrenaline running through your body when it is confronted with a possible life-threatening situation. It can also be triggered by something that reminds you of a threatening event in your past. Feelings of panic can be very scary, but the feelings are related to your past – not to a threat in the present. Even although you feel terrified, you are not in any real danger.

4. Go and see a doctor or counsellor. Sometimes people find anti-anxiety medication helps them cope with panic attacks. However, identifying the psychological root – and then getting help in dealing with that – is the most effective treatment approach.

5. Let others close to you know that you suffer from panic attacks. People who have never experienced a panic attack may find it hard to understand what you are going through. However, you can help them with this by sharing your difficult experiences with them. In fact, many people want to help those they love – but they don’t know what to say or do. Thus, if you can be more open with them, then they can reach out and offer you support.

6. Don’t avoid those situations which have led to a panic attack in the past. Avoidance will only ‘reinforce’ the disorder … So the more you avoid the dreaded situation the more panic the avoided situation generates. Should a panic attack occur, don’t attempt to fight the feelings. Instead, allow the feelings to wash over you … and then drain away. Focus on staying in the present moment.

7. Focus on slowing your breathing down. This help to ensure that your brain is receiving the appropriate amount of oxygen. That will help reduce your anxiety levels, and the panic attack will dissipate and end.