Why do panic attacks occur? Because we are afraid of them. It all starts with the first attack of horror, then the memories of the experience cause panic again and again.
People with panic disorder often hear things like, “it’s all in your head.” This is not true. Panic manifests itself in the body, in breathing, in the beating of the heart, in the stomach, in the muscles. This is a real, physically felt fear.
Since this horror is experienced both physically and psychologically, we often conclude for ourselves: “If I’m scared, then there is some kind of danger.” It seems to us that our feelings reflect the real facts. But in fact, emotions remain just emotions and are not always connected with reality.
Take, for example, horror films. Intellectually, we are well aware that they do not pose the slightest danger to us, but we are still very scared.
An attempt to suppress thoughts is doomed to failure. When the next attack of horror begins, most of us try to suppress it with an effort of will. Alas, we usually achieve the exact opposite effect – fear does not weaken, but only intensifies.
To be able to effectively stop panic attacks and gradually get rid of panic disorder, it is important to know a few basic principles, some of which are not at all obvious and even paradoxical.
- A panic attack is not really an “attack” at all. Our nervous system is simply wrong, trying too hard to protect us. There is a kind of false operation of our internal “alarm”, because there is really no danger.
- Even if in a moment of panic it seems to us that we are about to go crazy or die, this is not so. No one has ever died from a panic attack.
- A panic attack is triggered by sensations in the body and in turn exacerbates those sensations. There is a positive feedback between the physical and psychological experiences of fear and anxiety.
- Don’t try to fight the panic attack. The way to overcome panic attacks may at first glance seem paradoxical. Instead of resisting, just “accept” what is happening, then the attack will most likely end faster. It is possible that at first it will not always work out, also accept this fact, constantly repeat to yourself that everything will be fine and your body just made a mistake and is trying to protect you from imaginary danger.
- As strange as it sounds, try consciously intensifying your panic attack. Don’t say to yourself, “Relax, take it easy”. Such a paradoxical method can be very effective.
Gradually, you can learn to quickly deal with excruciating panic attacks, and this problem will finally disappear from your life. Of course, you will need self-knowledge and work on yourself. You must learn to respond to panic symptoms without losing your calm and confidence.