Imagine having a panic attack as like standing on a cliff's edge. The anxiety seemingly pushes you closer to falling over the edge. To be rid of the fear you must metaphorically jump. You must jump off the cliff edge and into the anxiety and fear and all the things that you fear most.
How do you jump? You jump by wanting to have a panic attack. You go about your day asking for anxiety and panic attacks to appear.
Your real safety is the fact that a panic attack will never harm you. That is a medical fact. You are safe, the sensations are wild but no harm will come to you. Your heart is racing but no harm will come to you. The jump becomes nothing more than a two foot drop! It’s perfectly safe.
Anxiety causes an imbalance in your life whereby all of the mental worry creates a top-heavy sensation. All of your focus is moved from the center of your body to the head. Schools of meditation often like to demonstrate an example of this top-heavy imbalance by showing how easily the body can lose its sense of center.
The key to overcoming panic attacks is to relax. That’s easy to say but difficult to do. A good way to do this is to concentrate on your breathing making sure it is slow and steady. One of the first signs of a panic attack is difficult breath. When you focus on making those breaths even, your heart rate will slow down and the panic will subside.
Breathing more slowly and deeply has a calming effect. A good way to breathe easier is to let all the air out of your lungs. This forces your lungs to reach for a deeper breath next time. Continue to focus on your out-breath, letting all the air out of your lungs and soon you'll find your breathing is deeper and you feel calmer.
Ideally, you want to take the focus off the fact that you are having a panic attack. Try to press your feet, one at a time, into the ground. Feel how connected and rooted they are to the ground.
An even better way is to lie down with your bottom near a wall. Place your feet against the wall (your knees are bent) and press your feet one at a time into the wall. If you can breathe in as you press your foot against the wall, and breathe out as you release it, it will be more effective. You should alternate between your feet. Do this for 10 - 15 minutes or until the panic subsides.
Use all of your senses to take full notice of what you see, hear, feel, and smell in your environment. This will help you to remain present. Panic is generally associated with remembering upsetting events from the past or anticipating something upsetting in the future. Anything that helps keep you focused in the present will be calming. Try holding a pet; looking around your room and noticing the colors, textures, and shapes; listening closely to the sounds you hear; call a friend; or smell the smells that are near you.
Your real safety is the fact that a panic attack will never harm you. That is a medical fact. You are safe, the sensations are wild but no harm will come to you. Your heart is racing but no harm will come to you. The jump becomes nothing more than a two foot drop! It’s perfectly safe.
Anxiety causes an imbalance in your life whereby all of the mental worry creates a top-heavy sensation. All of your focus is moved from the center of your body to the head. Schools of meditation often like to demonstrate an example of this top-heavy imbalance by showing how easily the body can lose its sense of center.
The key to overcoming panic attacks is to relax. That’s easy to say but difficult to do. A good way to do this is to concentrate on your breathing making sure it is slow and steady. One of the first signs of a panic attack is difficult breath. When you focus on making those breaths even, your heart rate will slow down and the panic will subside.
Breathing more slowly and deeply has a calming effect. A good way to breathe easier is to let all the air out of your lungs. This forces your lungs to reach for a deeper breath next time. Continue to focus on your out-breath, letting all the air out of your lungs and soon you'll find your breathing is deeper and you feel calmer.
Ideally, you want to take the focus off the fact that you are having a panic attack. Try to press your feet, one at a time, into the ground. Feel how connected and rooted they are to the ground.
Use all of your senses to take full notice of what you see, hear, feel, and smell in your environment. This will help you to remain present. Panic is generally associated with remembering upsetting events from the past or anticipating something upsetting in the future. Anything that helps keep you focused in the present will be calming. Try holding a pet; looking around your room and noticing the colors, textures, and shapes; listening closely to the sounds you hear; call a friend; or smell the smells that are near you.
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