First of all, you must realize that no harm from panic attacks will happen. Let that be constantly in your subconscious and whenever you feel fear or panic, remind yourself that no one has ever died from a panic attack, nor anything bad happened to anyone. Remember that!
No matter how terrible and shocking a panic attack is, I assure you that a panic attack does not damage your body. Many people think that when their heart is beating fast and hard during a panic attack, it will in some way harm the heart. Be sure that it is not so. It’s the same with all the other symptoms. All the symptoms don’t damage your body because they are just an “illusion”.
You probably think you need to establish some kind of “control” of a panic attack. Right there lies the catch! It is not necessary to keep things under control, nor is it necessary to “fight” against panic attacks. You cannot win this battle, all the more you fight, the worse it gets.
How to get rid of panic attacks? It’s easy. But first you need to change some of your thought patterns that are rooted in your subconscious and let go of your false beliefs about panic and panic attacks.
When you befall a panic attack, you actually have one real fear and additional fear that you yourself created.
Although you probably do not have control over the initial fear, you can learn how to control the additional fear since the latter fear is the one that makes the first fear there. Another fear keeps your panic attacks in life, other fear makes you constantly anxious and fearful.
Each person in their life from time to time experienced this first fear. The first fear, as we call it, comes reflexively, almost automatically, and is associated with a real danger that threatens us. We can say that this fear is “normal “, we accept it, understand it. React properly and the fear passes.
However, when a person is anxious or experience that fear, that person does not react like other people, but the response of such a person is much more intense, just because his/her nervous system eventually became sensitive to external stimuli.
The anxious person adds a “touch of ” additional fear to the first fear, even though he/she does not even notice, and for the anxious person these two fears are actually one fear.
When such a fear happens to a person, he/she automatically thinks:
“Oh no, not again”!
For anxious people it’s enough to think that they will be “trapped” in a closed space and the first fear is absorbed.
Immediately afterwards, the person on the first fear adds additional fear in the way that he /she thinks the following:
“Oh no, here we go again! Not again, that is happening to me again! I cannot take this anymore! Sure I’ll make a fool of myself in front of people, so it is better to run away somewhere I’m sure. Quickly let me get out of here. Quickly, quickly, quickly!”
With every “quickly”, a person is adding a stronger and stronger admixture of additional fear, panic is becoming stronger and stronger. The person is now 100% sure that if something is not done soon , something bad will certainly happen , he/she will fall or he/she will make a fool of himself/herself or he/she will go insane and will not know what he’ll/she’ll be doing etc.
Do you recognize yourself in this? Do you see yourself creating panic and fear?
Moving on … The person is now in full-blown panic and is confident that he/she can no longer think clearly and rationally and can’t behave calmly. Because he/she wants to as soon as possible “avoid” the risk of going somewhere to a quiet place.
People like these do not understand that they themselves created this panic with all those thoughts like “What if ….?” or “quick to get out of here …. ” and so on .
These people need to understand that they only need to respond to that first fear that comes. I know it sounds easier than it is, but really trust me. You just need to understand that you yourself are adding another hint of fear at first fright, and thus lead yourself to a panic attack.
So for a panic attack to not happen, when you first befall a fear (which happens to all people) do your best not to react violently and that you won’t think about “What if …? ” questions. And that you won’t think “Oh no, here we go again a panic attack”. Don’t be interested in physical symptoms (because they are all harmless). In other words, do your best not to add additional fear.
Probably you’re thinking, “OK , I’ll try to do that next time I befall a panic “. Please do not try , but do it! So this is not a game attempt, this is not a fighting game, it’s just a change in thought patterns that are etched deeply in your subconscious! Believe me, once you manage to overcome the first fear without adding that additional fear, you will see that the first fear itself will slowly but surely disappear.
There is no better feeling than when you are sure that a panic attack did not happen just because you understood how things work, and that you are responsible that a panic attack did not happen!
Ok, here are a few tips that you can use when you befall panic. It would be very useful if you regularly remind yourself of the following statement:
“I know what it is, it cannot harm me. It will disappear. No need to panic, but if I do, the worst thing that can happen is getting a panic attack. It’s not important if I get a panic attack because it did not kill me before and it never will, nothing bad will happen”
This thought process is the key to stopping the development of panic attacks and panic disorder in general. Overcome it! It may take a while, but continue to practice and it will pay off!
You can try to replace the statement which provokes fear, for example, instead of saying: “I’m terrified that I will run out of the store”, say “I’m terrified, but I still really enjoy shopping”
Your panic attacks will decrease. You’ll realize that panic and anxiety are just a feeling and nothing more!
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