Monday, February 26, 2024
HomePanic11 rules for coping with panic attacks

11 rules for coping with panic attacks

If possible, work with an anxiety coach or counselor to practice using these new thought patterns.

  • Fear doesn't last long - as long as you don't pile on more fearful thoughts. When the fear comes, expect it and accept it. Wait and give it time to pass without running away from it.
  • Notice that when you stop adding frightening thoughts to your fear, it begins to fade.
  • Remember that although your feelings and symptoms are very frightening, they are not dangerous or harmful.
  • Understand that what you're experiencing is just an exaggeration of your normal bodily reactions to stress.
  • Do not fight your feelings, or try to wish them away. The more you're willing to face them, the less intense they will become.
  • Do not add to your panic by thinking about what "might" happen. If you find yourself asking, "what if?", Tell yourself, "so what!"
  • Stay in the present. Notice what is really happening to you as opposed to what you think "might" happen.
  • Label your fear level from 0 to 10 and watch it go up and down. Notice that it does not stay at a very high-level for more than a few seconds.
  • When you find yourself thinking about the fear, change your primary thought. Focus on and carry out a simple and manageable task.
  • Be proud of yourself for your progress thus far and think about how good you'll feel when you succeed this time.