The Key to Overcoming Panic Attacks

The surest path to overcoming panic attacks is to train yourself to respond to panic in accepting and calming ways.
This article will show you a specific, simple, and powerful set of tips for overcoming panic attacks. This material comes from my Panic Attacks Workbook.

As you read the steps described below, think about how they compare to what you usually do during a panic attack. The Panic Trick tells us that your gut instinct of how to respond to a panic attack will likely be to do something that makes the problem worse rather than better. The path to overcoming panic attacks requires responses that are quite different from what you usually do. If you keep doing the same thing, you'll probably keep getting the same result. If you seek anxiety relief, you need to look for different methods.
You can use these five steps to guide your responses during a panic attack. The regular use of this approach will go a long way towards your goal of overcoming panic attacks. I have adapted them, with some modifications of my own, from Anxiety Disorders and Phobias: A Cognitive Perspective, an excellent professional text by Beck, Greenberg, and Emery.

The Five Steps of AWARE

The five steps to overcoming panic attacks are:
Acknowledge & Accept
Wait & Watch (and maybe, Work)
Actions (to make myself more comfortable)
Repeat
End
Let's take a look at what each step entails.

Acknowledge & Accept

All progress starts here. This is the most important single step to overcoming panic attacks.

Acknowledge

Here I acknowledge the present reality, that I'm afraid and starting to panic. I won't try to ignore it, or pretend it's not there. I won't struggle to distract myself, tell myself to "stop thinking about it!", or snap any rubber bands on my wrist.
I'm acknowledging simply that I am afraid, not that I am in danger. The thought that I am in danger is just another symptom of panic, not an important or useful thought.

Accept

Here I accept the fact that I'm afraid at this moment. I don't fight the feeling; ask God to take it away; blame myself, or anybody else. I accept, as best I can, that I'm afraid in the same way I would accept a headache. I don't like headaches, but I don't bang my head against the wall in an effort to get rid of them, because that makes them worse. Overcoming panic attacks begins with working with, not against, my panic and anxiety symptoms.

How Can I Accept a Panic Attack?

What makes a panic attack acceptable (not desirable, but acceptable) is that, while it feels awful and fills me with dread, it isn't dangerous. It won't kill me or make me crazy. Someone pointing a gun at me, that's not acceptable. I might get hurt or killed. If someone points a gun at me, I have to do whatever I can to change that: run, hide, fight, yell, bribe, or beg, because the consequence of being shot is so terrible that I must try to avoid it.
On the other hand - a policeman giving me a ticket, even if I don't deserve it, I can live with that, and can hopefully keep my temper in check so I don't make things worse for myself.
Accepting the symptoms, not resisting, is a powerful step to overcoming panic attacks.

What Can a Panic Attack Do to Me?

It makes me feel afraid, that's what a panic attack does. And, if I'm having a panic attack, I'm already there! I'm already experiencing the worst that will happen. I just need to ride it out. That's the surest path to overcoming panic attacks.
Why should I accept a panic attack? Because the more I resist panic, the worse it gets. The more I develop the habit of acceptance, the more progress I make toward my goal of overcoming panic attacks.
That's Acknowledge & Accept. How does that compare to what you usually do during a panic attack?

Wait & Watch (and maybe, Work)

Wait

What I mean by "Wait" is this: don't just do something, stand there. It's similar to the suggestion "count to ten before you get mad".
One of the hallmarks of a panic attack is that it temporarily robs you of your ability to think, remember, and concentrate. This step will buy you a little time to regain those abilities before you take any action.
When you react before you have a chance to think straight, what do you do? If you're like most people, you probably flee, or struggle. You do things that actually make it worse. This is what people mean when they say things like "I know I'm doing it to myself" and the harder I try, the worse it gets.
Jumping into action too quickly is a big obstacle to overcoming panic attacks.
So, even though you have a powerful urge to leave, postpone that decision for a little bit. Don't tell yourself you CAN'T leave - keep that option open so you don't feel trapped - but put off the decision about whether or not to leave. Stay in the situation. You don't need to run away to get relief. Let relief come to you.

Watch

Use the occasion to observe how the panic works, and how you respond to it. The best way to do this is to fill out a panic diary. The diary is a questionnaire which helps you notice important aspects of a panic attack, so you can respond more effectively over time. Feel free to download and reproduce it for your own personal use. You can also download a set of instructions.
My patients often report that just filling out a diary helps them to calm down. How does this work? It's not that they're distracted from the subject of panic, because the diary questions are all about panic. It helps you get a little distance from your emotions. It works because, while you complete a diary, you're in the role of an observer, rather than feeling like a victim.
The best way to use the diary is to fill it out during the attack, rather than after. If you're in a situation where writing is impractical, perhaps while driving a car, you can: use a digital recorder; have your support person read the questions to you and record your answers; or pull over for a few minutes to write.

What About "Work"?

If you're in a relatively passive situation during the panic attack - a passenger in a vehicle, getting your hair cut, or waiting in a waiting room - "Wait & Watch" is all you need. If you're in a more active role - driving a car or giving a presentation - then you also need to attend to the "Work" of conducting that activity. Do "Wait & Watch", but also remain engaged in your task.
That's "Wait & Watch (and maybe, Work)". How does that compare to what you usually do during a panic attack?

Actions (to make myself more comfortable)

At this point, you've already gone through the two most important steps to overcoming panic attacks.
These steps, and all the steps necessary to overcome panic disorder and phobia, are covered in much more detail in my Panic Attacks Workbook.

What's Your Job During an Attack?

It's not your job to bring the panic attack to an end; that will happen no matter what you do.
Your job now is to see if you can make yourself a little more comfortable, while you wait for the attack to end.
Here are a few techniques that my patients have found particularly useful in overcoming panic attacks.

Belly Breathing

Regardless of what else you do, do belly breathing. It's also known as diaphragmatic breathing, but I think "belly breathing" is more descriptive. Many people think they know how to do deep breathing, but don't do it correctly, so they don't get good results. A good belly breathing technique is a very powerful tool in the work of overcoming panic attacks!

How to Talk to Yourself

Talk to yourself (silently!) about what is happening, and what you need to do. One question my patients find very helpful is this: is it Danger or Discomfort? Some of the other responses my patients like include the following:
1. Fine, let's have an attack! It's a good chance to practice my coping techniques.
2. Answer your "what if...?" fears by saying "So what? I'll get afraid, then calm down again."
3. It's okay to be afraid.

Get Involved in the Present

People don't panic in the present. People panic when they imagine something bad happening to them in the future or in the past. This is why your panic attacks are almost always accompanied by some "what if...?" thought.  The reason you say "what if...?" is because what you fear is not actually happening!
Get back into the activity you were engaged in prior to the attack, and become involved with the people and objects around you. If you're in a store, resume shopping, reading labels, comparing prices, asking questions, etc. It will move you closer to your goal of overcoming panic attacks when you bring your focus and energy back to the present environment. By this I mean, work with what is around you.

Work with Your Body

Identify, and relax, the parts of your body that get most tense during a panic attack. This typically involves first tensing, and then relaxing, the muscles of your jaw, neck, shoulders, back and legs. Do not allow yourself to stand rigid, muscles tensed, and holding your breath. That just makes you feel worse! If you feel like you "can't move a muscle", start with just one finger!
That's "Actions (to make myself more comfortable)". How does that compare with what you usually do during a panic attack?

Repeat

This step is here because you might start feeling better, then feel another wave of panic. Your first reaction might then be to think "Oh No, it didn't work!". The Repeat step is here to remind you that it's OK if that happens. Just take it from the top again. It's not unusual or dangerous. You may go through several cycles, and you just need to repeat the AWARE steps again, as often as you need.
How does that compare with what you usually do?

End

This is here to remind you that your panic attack will end; that all panic attacks end; that they end regardless of how you respond; that it's not your job to make the attack end; and that your only job is to make yourself as comfortable as possible while waiting for the attack to end.
Have these statements been true for you? Don't take my word for it. Review your own history of panic attacks and see.
And maybe the next time you panic, when you notice yourself thinking, once again, "Will this ever end?", you'll find yourself answering, "YES!"

Overcoming Panic Attacks

Want a copy of my Panic Attacks Workbook? It'll take you through the steps, from A to Z, of how to handle panic attacks in ways that lead them to fade away, as well as how to overcome the phobias and avoidance that usually accompany panic.

Source: http://www.anxietycoach.com/overcoming-panic-attacks.html

Anxiety & Depression

Anxiety and depression are two of the most common mental health concerns in our society. They are often experienced as a complex set of emotional and functional challenges.
The science of mind-body medicine helps us understand the ongoing connection between the mind and body and see how anxiety and depression may be triggered by a variety of factors. These can include nutritional, psychological, physical, emotional, environmental, social, and spiritual factors, as well as genetic tendencies or brain disease. While we often hear about a biochemical cause, meaning that certain chemicals in the brain called neurotransmitters are out of balance, it is not clear if the level of neurotransmitters is the actual cause of anxiety and depression, or simply a symptom that a person is anxious or depressed.
Anxiety and depression are not the same, but they often occur together. It is not uncommon for people with depression to experience anxiety and people with anxiety to become depressed. There is also overlap in some of the treatments, so it is beneficial to learn about both conditions.

Depression

Depression is a common disorder, affecting over 350 million people worldwide. It is a disabling condition that adversely affects a person's family, work, or school life; sleeping and eating habits; and general health. In the United States, the incidence of depression has increased every year in the past century, and now, according to the Centers for Disease Control, one out of ten people report experiencing a depressive episode.
Depression is typically characterized by low energy and mood, low self-esteem, and loss of interest or pleasure in normally enjoyable activities. Symptoms include:

• Sleep disorders (too much or too little)
• Shifts in appetite and weight (too much or too little)
• Irritability or anxiety
• Chronic physical symptoms, including pain, gastrointestinal disturbances, headaches, etc.
• Loss of energy and fatigue
• Feelings of persistent sadness, guilt, hopelessness, or loss of self-worth
• Thinking difficulties, such as memory loss, challenges concentrating or making decisions
• Thoughts of death or suicide

Some more facts about depression:

• Women are 70% more likely than men to experience depression in their lifetime.
• Men and women experience depression differently—while women tend to experience sadness and guilt, men often feel restless or angry and are more likely to turn to alcohol and drugs to cope.
• Only 50% of people actively seek conventional treatment for depression, although a majority of people do find some relief through treatment.
• Depression causes unnecessary suffering and is a risk factor for suicide.
• Women and adults between the ages of 45 and 64 are most likely to meet the criteria for major depression; however, over 3% of youth ages 13-18 have also experienced a debilitating depressive episode.

Please share your thoughts so we can improve this website!

Anxiety

Anxiety may be a normal reaction to stress, and it can serve as a prompt to deal with difficult situations. However, when anxiety becomes excessive, it may fall under the classification of an anxiety disorder. The Anxiety and Depression Association of America estimates that almost one out of five people suffer from an anxiety disorder, making it the most common mental disorder in the United States.
Anxiety disorder is characterized by emotional, physical, and behavioral symptoms that create an unpleasant feeling that is typically described as uneasiness, fear, or worry. The worry is frequently accompanied by physical symptoms, especially fatigue, headaches, muscle tension, muscle aches, difficulty swallowing, trembling, twitching, irritability, sweating, and hot flashes. Emotional symptoms include fear, racing thoughts, and a feeling of impending doom. People suffering from anxiety often withdraw and seek to avoid people or certain places.
While generalized anxiety disorder is the most common, there are other anxiety disorders, including obsessive-compulsive disorder, panic disorder, phobias, and post-traumatic stress disorder.

Using an Integrated Approach

The recommendations in this article take an integrative mental health approach, which incorporates health-promoting lifestyle changes; evidence-based integrative therapies and healing practices; and mainstream interventions, including psychosocial therapies and the judicious use of medication. We cover each of these areas in detail--click the links or see the menu on the left at the top of this page.
The relatively new field of integrative mental health is a holistic model that provides a useful perspective on brain health and the treatment of depression and anxiety. Integrative mental health looks at the physical, psychological, social, and spiritual health of the individual and uses evidence-based treatments from both traditional healing systems and modern scientific practices. For more information, see The International Network of Integrative Mental Health.

Optimizing Brain Health

While depression and anxiety are usually categorized as mental illnesses, we find it more useful to think of them as disruptions in brain health, which is directly related to the physical makeup and mechanisms of the brain, as well as emotional and relational issues.
This perspective highlights the need to take care of the brain, which, like other organs in the body, is impacted by our lifestyle. As such, what we eat, how we move, and the quality of our sleep impact the functioning of our brain. In addition, how we handle stress and other emotions, the quality of our relationships, and our sense of purpose all play a role in brain/mental health.
A new concept of the brain is emerging. Instead of being a static organ that doesn’t change after adolescence, the brain is now seen as having a lifelong dynamic ability to change in response to its environment. Neuroplasticity is the term used to explain the brain’s ability to change (from small cellular changes to complete remapping) in response to new learning, experience, or injury. This new understanding underlines the importance of paying attention to our brain health and development. The brain as an organ (like the heart) needs to experience a “brain-healthy” lifestyle that includes the lifestyle guidelines in this website.

Working with Your Provider Team

When suffering from moderate to severe symptoms of depression or anxiety, it is critical to have a working relationship with a provider, or team of providers, who can help you choose your treatment approach and evaluate its effectiveness. An integrative approach includes psychosocial therapies and the judicious use of medication, as well as evidence-based complementary therapies and health-promoting lifestyle changes. The providers may include a primary care physician, nurse practitioner, psychotherapist, or other professional who is philosophically aligned with you, as well as integrative therapy providers.
If you are taking any oral natural supplements in combination with conventional prescription medications, it is critical for both the prescriber and the pharmacist to be aware which supplements you are taking.
If there are any thoughts of or plans for suicide, a conventional therapist, psychiatrist, or physician must be involved immediately, even if that necessitates the use of emergency medicine services. If someone doesn’t willingly request help, the family or other supportive members of that person’s social sphere may need to intervene and engage services. The risk for suicide often increases after early improvement induced by either medications or supplements, as the individual finds more energy and a sense of self-control. Support during this time of treatment is critical.

Suggestions to Begin

Ways to start to take care of your brain (and the rest of your body).
1)      Breathe………..slow exhalation helps relax the body
2)      Move your body
3)      Spend time in nature
4)      Get regular, replenishing sleep
5)      Spend time with supportive friends/family
6)      Accept imperfection
7)      Eat real/functional foods and drink lots of water
8)      Meditate (sitting or moving) or take regular time for self-awareness practice
9)      Practice forgiveness
10)    Practice gratitude daily

Source:  http://www.takingcharge.csh.umn.edu/conditions/anxiety-depression

These eight tips will help you stay positive in the face of adversity.

Stressful times call for positive thinking. Maintaining a positive attitude can mean the difference between triumphing over difficult circumstances and succumbing to them.

The benefits of positive thinking are well known and worth considering. However, it’s not always easy to stay positive when when fear and uncertainty enter our lives.

Maintaining a positive outlook will help you survive hard times if and when they happen.

1. Knowing Yourself

Knowing yourself is the first step toward maintaining a positive attitude. Are you thinking positively? Or has your thinking become negative? Are you wishing you could maintain a more positive attitude? Are your thoughts harmonious? Or are you always in the middle of uproar and drama?

Perhaps it’s time to stop and take a personal inventory. Peace on a personal level is possible, but it must be cultivated.

2. The Law of Attraction

A powerful universal law operates anywhere and everywhere on this planet. It is called the Law of Attraction, and it means this:

Whatever you concentrate on, pay attention to, focus on or dwell on is drawn to you, for better or worse. If you spend your time thinking on negative or fearful things, your problems will enlarge. On the other hand, if your thoughts are positive, hopeful and constructive, you will draw positive things into your experience.

How much control do you have over this phenomenon? A lot! One key to maintaining a positive attitude is to concentrate on being positive.

3. Positive Self-Talk

The best place to start is with yourself. Try as best you can to follow these principal guidelines:
-Be conscious of how you refer to yourself and your life. Substitute positive statements for doubtful or negative ones.

-Affirm your worthiness with positive statements, such as, “I am healthy, I am strong, I am able to do everything I set my mind to. Abundance and contentment are mine.”

-Whenever a thought rises up that seems negative, substitute it with a peaceful, loving one.

With practice, you will feel your life changing. You’ll gradually recognize yourself as a vital part of God’s plan, a worthy person able to do and be far beyond what you’ve ever dreamed.

4. Positive Associations

One of the most important factors in maintaining a positive attitude is associating with positive people. Who do you hang out with? As you become increasingly able to maintain a positive attitude and thoughts, you may find yourself gravitating toward more positive people and avoiding folks who complain, blame and dramatize. This is a good sign!

5. How to Let Grace and Abundance Flow Through You

Your natural state as a human being is one of peace and grace, but the world has imposed its busyness and troubles on us all.

Relax and take frequent breaks throughout the day to concentrate on your breathing, read inspirational writings, or just count your blessings.

Realize that peace and abundance are all around you. Open your heart to receive it. Your days will start to go better.

6. Some Techniques to Correcting Course Mid-Stream

Maintaining a positive attitude is easier said than done- at least at first. It gets easier in time, and until it does, you will find negative thoughts, fears, resentments and momentary confusion popping up to invade your mind space.

Catch these thoughts mid-stream. Honor them as being mistaken, and let them go. Resume a neutral or positive frame of mind. The following techniques may help, but keep in mind that they take practice. The part of you that is habitually negative, angry, discouraged will resist these techniques at first. Do them anyway!

1. Focus on Your Breath

Conscious breathing brings you in tune and plugged into the present. Fear and negative thought cannot exist in the now. Breath in and out rhythmically, focusing on the rise and fall of your diaphragm. With practice, this can be a powerful tool for resuming and holding yourself in a positive, peaceful state.

2. Focus on the Word Love

Negativity flees when Love is on the scene. Breathing in love and breathing out love will keep you focused and centered. If you find yourself slipping into negativity, just return to Love.

3. Meditate for Several Short Periods Each Day

Sit or lie quietly, eyes closed with hands folded or held comfortably at your sides. Let all tension go and just “be” where you are. If thoughts creep in, let them go and resume an attitude of peace and quiet. You may enjoy using a guided meditation tape when you’re learning. In time you will look forward to these quiet times and miss them when they are skipped.

7. The Benefits of Maintaining a Positive Attitude

What can maintaining a positive attitude do for you? Let us have a look:

First of all, the Law of Attraction will begin working for you in a more positive way. You will attract more positive people, events and situations in your life.

Second, you will be more relaxed and operate from the peace within. Your response to life will come from a saner and less stressfull place, with better outcomes. Your health will likely reflect your positive mental outlook. People will ask you if you’re doing something different, and you’ll be able to say, “Yes!”.

Lastly, your heart will open toward others with compassion and understanding. People will be attracted to you for the wisdom and comfort they sense in your presence. You’ll find yourself being more willing to do the right thing, say the right thing, at the right time.

8. Keeping a Positive Attitude Leads to a Positive Future

Cultivating positive thought patterns takes practice, but you’ve got lots of time, and life gives you lots of opportunities to see things in a better light. If you make a decision deep in your heart to think more positively, practice the techniques outlined above about how to maintain a positive attitude, and study the teachings of those who taught peace and harmony as a way of life, you will eventually find yourself walking in peace the better part of each day. There is no better way to live.

Source:http://www.warriorforum.com/mind-warriors/547616-these-eight-tips-will-help-you-stay-positive-face-adversity.html