How to Cure and Recover from Panic Attacks
One of the worst things about panic attacks is that you can get lost in a world of doom and gloom. Panic attacks make your body generate sensations that can make you feel bewildered with all these new strange feelings. Most people at some stage visit there doctor or arrive in A&E. I can’t emphasize this point enough. If you have been to your doctor and they have tested you for every disease/medical condition you think you may have and it’s all clear. Then please accept the diagnosis if the doctors confirm its anxiety or panic disorder.
(RULE 1) YOU WILL ONLY BE DELAYING YOUR RECOVERY IF YOU DO NOT ACCEPT THIS.
The initial diagnosis is very hard to take that your body is actually doing this to you, but it’s the truth. Without you noticing, you have created the conditions for this to happen. If you are reading this, then you have made the first step in your recovery. Panic attack disorder is something that once you have learnt how to recover from it, you will be glad that it actually happened. It will make you a stronger person and you will learn to understand your body more. Having panic attacks is your body telling you that it is unhappy with either the physical stresses you placing on yourself (ie drugs, heating unhealthily) or the mental pressure your mind is under (ie stress, negative thoughts). It’s yours body’s natural defence system to send out an alarm signal that all is not well.
(RULE 2) YOU MUST TAKE NOTE OF THIS.
When you start to look after yourself better you will begin to return to a more balanced state, and you will feel an improvement in how much happier you are.
What kind of person tends to suffer from panic attacks? Panic attack sufferers tend to have fantastic imaginations which they use in the wrong way! However when you apply that vivid imagination to positive images and situations, then you can reverse your thoughts pattern to something much more positive. Also panic attack sufferers tend to feel the highs points in life much more than the average person. They are much more in tune when things are going well and tend feel euphoria and excitement at a higher level. However they can be perfectionists and can get very angry and frustrated at things they cannot control.
Other people may annoy them easily and negative information which they see on the news can often have much more of an effect than less sensitive people. Therefore -
(RULE 3) IS TO ACKNOWLEDGE YOU HAVE BEEN GIVEN A GIFT TO EXPERIENCE LIFE’S HIGHS AT A MUCH GREATER STRENGTH THAN OTHER PEOPLE, BUT YOU HAVE A WEAKNESS.
This weakness, Achilles heel or chink in your armour, (whatever you want to call it) is that your mind can fall into this state of anxiety if you do not work at staying positive and looking after yourself.
Once diagnosed with stress or anxiety -
(RULE4) IS NOT TO DWELL FOR THE REST OF YOUR LIFE ON WHETHER THERE WAS SOME SORT OF NEGATIVE INCIDENT THAT TRIGGERED PANIC ATTACKS IN THE FIRST PLACE.
Most of the time there will be no one incident that set them off. It’s a total waste of time and effort to endlessly play over in your mind different past events where you might have been mentally scarred in some way.
What is in the past stays is the past, and we can never do anything about it. Where you need to place your energy is in the present, this is where your healing can begin. Quite often is does not matter what triggered the anxiety.
There is an exception here that if you’re contaminating your body with alcohol, drugs or just eating unhealthily, then your unlikely to fully rid yourself of the physical symptoms until your body is back in a balanced state.
One of the sticking points to recovery is the panic attack sufferer just does not believe that thoughts can be causing this. Well, we have all watched a horror film where we have felt scared. We have probably felt like leaving the room, or felt uncomfortable, had sweaty palms and felt fear. Does this sound familiar? Panic attacks are like this and sometimes are thoughts are so engrained that we hardly know they are happening. They happen at such a lightening pace they are automatic.
(RULE 5) PANIC ATTACKS CAN NOT HARM YOU.
If you have experienced one or seen a friend have one at some stage they always come through the other side and feel better. Anxiety or panic is not designed to go on indefinitely and it will not harm you. No matter how ill you feel the body and mind is not trying to hurt you, it’s trying to protect you.
Going back to the horror film, after its over you may still feel shaky but eventually the symptoms leave you and then something happens which makes the symptoms go away. YOU FORGET ABOUT THE FILM. You can still remember what happened but it does not play over and over again in your mind. Unfortunately with panic attack sufferers the reason they keep getting panic attacks is there mind follows the same pathway each time they are in a situation where they perceive they may suffer another panic attack. Therefore the person has become afraid of being afraid. This is a deadly cycle and one that the sufferer must first recognize in order to recover. Re-occurring panic attacks is called panic disorder.
(RULE6) IF YOU ARE AFRAID OF BEING AFRAID YOU ARE MUCH MORE LIKELY TO SUFFER FROM PANIC DISORDER.
Although it can be helpful to try to find out what is triggering your panic attacks, don't get too preoccupied with it, and don't worry if sometimes you can't find a clear trigger. It is definitely much more productive to focus your energy and effort on learning how to cope with them. Remember that panic attacks are not dangerous, even if you don't know what triggered them.
The powers of thoughts are one of the most underrated causes of ill health. That’s why companies will spend thousands on mentally stimulating their workforce to increase production. The armed forces will append as much time in the classroom educating, as they will practising on the battlefield in order to condition their soldiers correctly. In the sporting world, athletics and football clubs will bring in sports psychologists to gain any advantage to improve their performance.
Have you recovered from panic attacks? Tell me your story
Overcoming Panic and Agoraphobia
The Anxiety Cure
The Panic Attack Recovery Book I think this is one of the best books on panic recovery. The seven step plan is one of the best ways to have a long term recovey plan.
Self Help for Your Nerves: Learn to relax and enjoy life again by overcoming stress and fear One of the first books I read on panic attacks and still one of the best. I would say if you're going to read any book first, read this one. First published in the 1960's it's been updated many times, but some of the best modern-day books still have the same principles running through them. For first aid for a panic attack this is still the best book out there in my opinion. For a programme for recovery it's not the best as we know far more on what contributes to panic attacks and how to cure them. For its time it's was revolutionary. Claire Weeks has sadly passed away but she did recordings and other books as well - Click Here .
If you would like to read my post on Claire Weekes Life and Books Click Here
Understanding Panic Attacks: and Overcoming Fear
A very thorough and popular book on panic attacks. The book is easy to read and has a lot of common sense techniques. It gives a great deal of information on the back ground leading to panic attacks and goes behind the biology of panic attacks. It focuses on cognitive behavioural therapy tools to help you and a lot of the practical advice I advocate is in this book.
Panic Attacks: What they are, why the happen, and what you can do about them: What They Are, Why They Happen and What You Can Do About Them A book that's over ten years old but the same principles apply to day as they did then. A good book that covers what to do whilst having a panic attack, and an interesting chapter on how to help others with panic attacks. It has some useful tips and will be helpful for anyone suffering with panic attacks, anxiety and agoraphobia.
Anxiety and Panic Attacks - Their Cause and Cure An American book and definitely one of favourites. Fun, easy to read and has a stepped program to recovery. This book taught me some things I didn't know about panic attacks and is written by someone who has gone through it. The author has also set up a very useful organisation that helps people recover. The book was written in 1993 but everything is still completely relevant.
How to Stop Anxiety & Panic Attacks: A Simple Guide to using a specific set of Techniques to Stop Panic Attacks, Agoraphobia, Social Phobia, Fear of Driving or Flying and Stress Written by a fellow panic attack sufferer who really has a personable approach to panic attacks. The book really goes in depth in the emotional and psychological factors. The description of panic disorder was exactly how I felt and you can definitely feel empathy with how he describes the struggles involved. Geert (the author) also has produced good videos on you tube and a helpful program at ilovepanicattacks. Highly recommended.
Free Yourself From Anxiety: A self-help guide to overcoming anxiety disorders A book with a very caring attitude for anxious people with some great case studies of people who have various anxiety related issues. Lots of sensible, useful and practical information you can apply to everyday life.
Feel The Fear And Do It Anyway: How to Turn Your Fear and Indecision into Confidence and Action . One of the first books I read in my recovery. It's very popular book. Even though it's not really designed for panic attack sufferers, the information is still very relative. How you live your life and lifestyle is crucial to overcoming fear.
My Resources page also lists other tools that can help
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