The first thing to remember as we go on this path is that it's perfectly fine not to feel well. This is the starting place. The months or years you've been dealing with anxiety might really add up. It could have been a long time since you felt truly yourself.
A person who has panic attacks or is anxious in general is continually blasted with a mixture of stress hormones. This barrage not only makes your nervous system hypersensitive to stress, but it also makes you feel strangely isolated from the rest of the world. Reality may have taken a strange turn, but that's fine.
The second thing to remember is that having an anxiety problem does not make you weak or cowardly.
Once a psychologist or other mental health expert has given them a clinical name, people are more likely to over identify with it. An anxiety disorder, like a period of loss or sadness, is simply an experience that a person goes through.
Would we provide a life label to someone who has had a heartbreak or is grieving? No, but people who suffer from anxiety may come to believe that this diagnosis, this label, has become a part of their identity.
According to research, a small percentage of the population has a hereditary susceptibility to anxiety. I believe that the majority of people I meet in my line of work fall into this category of "anxiety sensitivity." It's important to note that just because you have this genetic feature doesn't indicate you'll develop an anxiety disorder. What it really means is that you're more prone to anxiety sensitizations than other people.
THE ANXIETY LOOP
At this moment, persons are divided into those who will develop an anxiety condition and those who will not. The real deciding element is whether or not a person falls into the "anxiety loop." The anxiety loop is a psychological snare, a never-ending cycle of fearing terror. Rather than disregarding worrisome thoughts or body sensations, the individual becomes hyperaware of them and paranoid about them.
Anxiety is a cheap but dangerous trap to slip into. All of your increased anxiety and stress exacerbates the condition, causing even more concern and creating a vicious cycle. It's like pouring gasoline on a fire: the more you dread body feelings, the stronger they get. I've seen a lot of happy people go from feeling great one day to being terrified of everyday situations the next, all because they had one big panic episode and then became locked in this nervous circle of fearing terror. However, there is reason to be optimistic.
As weird as it may sound, you are the greatest impediment to overcoming your worry. You're the solution. Your body, like you, wants to get rid of your worry. All you need to learn is a new and better response—one that allows your nervous system to unwind without your worried mind getting in the way.
How to Overcome Panic Attacks
One of the best ways of overcoming panic attacks is to embrace them. Overcoming panic attacks is easier said than done. You can't just ignore them and hope they go away. You have to be able to overcome them. It will take work, but it's possible if you have a little information and some coaching. Once you know how to do it, you'll be able to overcome these conditions for good.
Overcoming panic attacks starts with acknowledging the problem and learning to cope with it. When you have an attack, you may feel numb, irritable, and confused. Luckily, there are many treatments that can help you deal with them. You can also try keeping a diary. This helps you notice patterns in your anxiety and can make it easier to identify what triggers your panic attack. By doing this, you'll be more likely to be able to deal with the anxiety that causes it and move on with your life.
Learn to use muscle relaxation techniques. These techniques can prevent panic attacks by reducing the effects of stress on your body. These techniques may include learning to tense and then relax specific muscle groups. For example, you can learn to relax your shoulder muscles. You can even try focusing on a favorite song or sight. Practicing rapid relaxation will help you to control your panic attacks and prevent them from affecting your life.
Overcoming panic attacks is not impossible. It is possible to get a handle on them by recognizing the triggers that bring about them. For example, you might find it helpful to keep a diary. Taking time to write down what triggers your panic episodes will help you to recognize them before they happen again. If you can do this, you will be a lot less likely to experience panic attacks. The more you know, the easier they will be to manage.
While it may seem like a simple task, keeping a diary can help you recognize the symptoms of panic attacks so that you can respond more appropriately. Keeping a journal will help you recognize what causes your panic attacks and how to respond to them. A diary can be a valuable tool to help you overcome panic and anxiety. It's not just for your work or your family. By identifying your triggers, you can take action and avoid them completely.
When you feel a panic attack coming on, it's important to consider the steps you need to take. While isolated attacks are bad, they often recur in a short period of time. The best way to combat a panic attack is to remember that it will eventually pass no matter what you do. Instead of doing anything else, try to focus on something you enjoy and remember that the worst thing you can do is think about your panic attack.
Once you've analyzed your panic attack, you need to consider the next step. Often, people react immediately, but this can actually worsen the situation. If you're at work, for instance, the first thing you should do is remember that you're not in danger and that your panic attack will pass. If you're unable to do this, you can still call a therapist or doctor to seek help.
While there are several steps you can take to treat a panic attack, the most important one is to realize that there's no way to prevent it. By learning to accept the fact that it's normal to experience a panic attack, you can change the way you think about it and respond accordingly. By embracing it and allowing yourself to have the fear, you'll be able to cope better and become less afraid.
If you're having a panic attack, you can begin to think about the feelings associated with it. When you feel fear and nervousness, you can choose how you respond to them. If you don't understand the feelings that are causing you to have a panic attack, try thinking about them in a neutral manner. Changing your thoughts will improve your chances of coping with the attack. In turn, you'll be able to deal with it better.