Are these panic attacks, and if so, how can I overcome them?
My knees grow weak, and I can’t breath. My head is spinning, and my heart is beating faster. Sometimes my hands sweat. It’s happening when I get particularly unpleasant news, or only when I think of something unpleasant.
Hey,
You are having panic attacks.
Use these simple steps over and over again until you become the master of your thoughts and emotions.You create your panic attacks not your environment .
Take full responsibility.
I was suffering from panic attacks for 14 years.
I did a lots of research and reading on the subject.
Here is a six-step approach to self-control when dealing with an anxiety attack:
1.ACCEPT–Recognize that you are feeling anxious.Accept your body feelings as a symptom of your anxiety and a sign that something is bothering you.
2.PERMISSION–Give yourself permission to feel anxious about whatever it is that is bothering you."Of course I feel anxious because…. and it is okay to have anxiety.I know what this is and why I feel this way."
3.BREATHE– First, inhale through your nose slowly for two-seconds,mentally counting one, one-thousand, two ,one- thousand.then exhale through your mouth to mental count of four-second-again by one-thousands.Do this for at least 60-seconds.
4.INNER DIALOGUE–Use truthful, positive dialogue to talk yourself through the anxious time.It WILL pass. Examples of dialogue might be,"It’s just anxiety.It will go away. I will not lose control.
I can still go about my business feeling spaced-out.It won’t hurt me."
5.DISTRACT–Get busy.Do something to release some of this self-induced stimulation.Your body is like a car in high gear with the brakes on .Don’t just sit there! Walk,jog, clean closets -but do something.Distract yourself from the way you are feeling.
6.LET TIME PASS– and try to see a little humor in the way you feel.You may feel weird ,you don’t look weird.Give yourself permission to feel weird for a little while. It is no big deal.Try to figure out what is really bothering you. Is it some type of conflict that you don’t want to deal with?Is it a scary thought? Is it a ridiculous expectation you have about yourself? How about the television program you watched last night?What is bothering you?
It takes time and lots and lots of practice.But the only way to stop fearing panic and anxiety attacks is to experience them .Then, work your way through them and begin to see that they won’t hurt you.
There is no need to avoid or fight .
YOU are your safe place and your safe person .
YOU can make yourself feel better.
Feel good!
Praise to Lucinda Bassett !
Comments
Comment from bsurendra29
Time January 4, 2010 at 1:00 pm
consult ramdeo baba the yoga master
http://en.wikipedia.org/wiki/Swami_Ramdev
References :
Comment from Tamas M
Time January 4, 2010 at 1:39 pm
Hey,
You are having panic attacks.
Use these simple steps over and over again until you become the master of your thoughts and emotions.You create your panic attacks not your environment .
Take full responsibility.
I was suffering from panic attacks for 14 years.
I did a lots of research and reading on the subject.
Here is a six-step approach to self-control when dealing with an anxiety attack:
1.ACCEPT–Recognize that you are feeling anxious.Accept your body feelings as a symptom of your anxiety and a sign that something is bothering you.
2.PERMISSION–Give yourself permission to feel anxious about whatever it is that is bothering you."Of course I feel anxious because…. and it is okay to have anxiety.I know what this is and why I feel this way."
3.BREATHE– First, inhale through your nose slowly for two-seconds,mentally counting one, one-thousand, two ,one- thousand.then exhale through your mouth to mental count of four-second-again by one-thousands.Do this for at least 60-seconds.
4.INNER DIALOGUE–Use truthful, positive dialogue to talk yourself through the anxious time.It WILL pass. Examples of dialogue might be,"It’s just anxiety.It will go away. I will not lose control.
I can still go about my business feeling spaced-out.It won’t hurt me."
5.DISTRACT–Get busy.Do something to release some of this self-induced stimulation.Your body is like a car in high gear with the brakes on .Don’t just sit there! Walk,jog, clean closets -but do something.Distract yourself from the way you are feeling.
6.LET TIME PASS– and try to see a little humor in the way you feel.You may feel weird ,you don’t look weird.Give yourself permission to feel weird for a little while. It is no big deal.Try to figure out what is really bothering you. Is it some type of conflict that you don’t want to deal with?Is it a scary thought? Is it a ridiculous expectation you have about yourself? How about the television program you watched last night?What is bothering you?
It takes time and lots and lots of practice.But the only way to stop fearing panic and anxiety attacks is to experience them .Then, work your way through them and begin to see that they won’t hurt you.
There is no need to avoid or fight .
YOU are your safe place and your safe person .
YOU can make yourself feel better.
Feel good!
Praise to Lucinda Bassett !
References :
Comment from Taffy :)
Time January 4, 2010 at 12:30 pm
Yes…I think they are…I had something similar to what you were feeling recently. It was cos I’ve got my GCSE exams in 2 months and I’m really scared!!
References :