THINGS YOU CAN DO FOR A PANIC ATTACK
Method CBT
Simply put - do or do not; do something about it or drop it.
Worry can be stressful and tiring. How we handle this is simply put - change the subject. Yes, easier to say than do. We find ourselves worrying about things we have no control over or there is nothing we can do about at that moment.
Worry can wear you out and make you pessimistic. You do not have to ruminate or worry. Condition yourself by writing down what is on your mind and move to another subject. Get back to what you had written when you can act on it. If you can sit and plan with pen a paper, good. Otherwise think of something other than what is making you worried. A method of detached mind ellipse, we think about one thing, put it down and think about another, put it down and think about another, so on and so on. We discard the worry by thinking of something else.
This seems cold and heartless, but when we worry about our child or loved one in the hospital while we are at work or away from the situation, there is nothing we can do about it. Just put your mind on something else. It is very hard to leave things in the hands of others. If there is something you can do to rectify the worry situation at the moment then do it, if not, we have to put our minds on things we can do.
24 Therefore whosoever heareth these sayings of mine, and doeth them, I will liken him unto a wise man, which built his house upon a rock:
25 And the rain descended, and the floods came, and the winds blew, and beat upon that house; and it fell not: for it was founded upon a rock.
26 And every one that heareth these sayings of mine, and doeth them not, shall be likened unto a foolish man, which built his house upon the sand:
27 And the rain descended, and the floods came, and the winds blew, and beat upon that house; and it fell: and great was the fall of it. Matt 7:24-27
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Pray to God in times of stress (Psalm 69:1–36)
God is a refuge in times of stress (Psalm 62:1–8)
Wait upon the Lord (Isaiah 40:30–31)
God is always with us (Romans 8:31–39)
God cares about our stress (2 Corinthians 4:8–12)
Don’t let stress cause you to worry (Philippians 4:4–9)
Delegating work can alleviate stress (Exodus 18:13–26)
There are times we when we feel a panic attack coming on and we need to do something NOW.
If you are a person that gets excited easily, I recommend that you have a Stress Ball. View the video below and use in time of need. Start working on your ABC, Stuck Point, and ELF worksheets while the incident is still fresh in your mind. Remember to set a time every morning, noon and after work to do your centering and relaxing exercises. Here is another exercise you can do that takes a little more time to setup and initiate. This exercise looks strange but trust me, IT WORKS! Try the EFT.
Panic attacks are a protection mechanism.
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1st - Remind yourself of all the panic attacks you have had in the past. As bad as they were you survived them all!
2nd - Forget about trying to stay calm. Instead, get excited! Flip your fear into excitement!
Tell yourself over and over I am excited by the feeling.
Fear and excitement are similar states. Panic grows when you fight it; Run towards it and ask for more.
The adrenaline wave will pass in a minute.
3rd - Shake it out, flush out the stress hormones .
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If you have not started on your worksheets, I suggest you setup time to do them NOW!
These three worksheets help to give you something solid to work with.
Change how you think, to how you thought.
The next time you notice yourself getting stressed out or feeling afraid, sit quietly by yourself, and start taking deep breaths.
Notice where you feel tightness or tension in your body, and simply breathe into that area for two to five minutes. See Vid Relax
Practicing relaxation techniques regularly strengthens the body’s relaxation response—the opposite of the stress response involved in anxiety and panic. Not only do these practices promote relaxation, but they also increase feelings of joy and equanimity.
Learn how to control your breathing. Deep breathing can relieve the symptoms of panic. By learning to control your breathing, you develop a coping skill that you can use to calm yourself down when you begin to feel anxious. If you know how to control your breathing, you are also less likely to create the sensations you are afraid of.
