Surviving a Panic Attack

Speak with a professional
Mental Health
Panic Attack

Surviving a Panic Attack

  • Remember that although your feelings and symptoms are very frightening, they are not dangerous or harmful.
  • Understand that what you are experiencing is just an exaggeration of your normal bodily reactions to stress; rapid heart rate and breathing, difficulty breathing, sweating, dizziness, tingling in your hands or feet, indigestion or chest discomfort.
  • Do not fight your feelings or try to wish them away. The more you are 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!" ("what if I freeze when I'm in front of the audience?" Say to yourself, "So what! it isn't the end of the world, no one will get hurt and I will figure a way to get through it." Force yourself to think rationally instead of imagining that it will be the worst thing in the world - it isn't.
  • Stay in the present. Notice what is really happening to you as opposed to what you think might happen.
  • Label your fear level from zero to ten and watch it go up and down. Notice that it does not stay at a very high level for more than a few seconds. Every 5 seconds say the number out loud to make it real, to reinforce the truth to your brain - that this is not going to be the end of you - that you do have control.
  • When you find yourself thinking about the fear, change your "what if" thinking. Focus on and carry out a simple and manageable task such as counting backwards from 100 by 3's or snapping a rubber band on your wrist. Sit down; try counting the squares of tile on the floor.
  • Notice that when you stop adding frightening thoughts to your fear, it begins to fade.
  • When the fear comes, expect and accept it. Wait and give it time to pass without running away from it.
  • Be proud of yourself for your progress thus far, and think about how good you will feel when you succeed this time.
Join our community today!

Learn more about our services

Pricing

Email a professional
$25

Talk to a professional
$59.99

Skype with a professional
$69.99