There are four steps to end your panic attacks when you are experiencing a panic attack. This four steps are very useful to help you regain back your control instead of letting your panic attack to take over your life.
In the usual cycle of a panic attack, you will feel like it still lingers on you. The feeling just wouldn’t go away even when it has ended. In fact, it leaves you in a state where you will keep thinking about it and spend a lot of your time just thinking and fearing it. In reality, that’s a total waste of time. But, for anyone who is having panic attacks, it feels totally different because the fear just never leave them. Until you know how to turn the cycle around, you will always be the slave to your panic attacks. The following four steps will help you on how to reclaim back your authority from your panic attacks.
First, you will freak out when the panic attack occurs. What you must do is to is to remind yourself to take the very first step, that is to stop and observe instead of reacting. Reacting to it simply means you are participating in your panic attack, which is not what you should be doing to get rid of it.
Once you have observe that you are having a panic attack, then next thing to do is to label it. It is like watching a movie and then labeling it as a horror, comedy, action or something. So, in your case, you can label your fear as ‘fear of height’, ‘fear of crowds’, ‘fear of dark’ and so on. See how you are turning yourself into an audience position where you are observing it and then labeling it like a scientist inspecting his project?
Next, you can just sit back and observe how it is. Just tell yourself repeatedly, “this is the fear of x and what I will feel is like X”. Tell yourself like you are telling a story. Feel how unreal it become and how you are turning into a story teller. Remind yourself that it will pass and this is how it is like.
Finally, focus your attention to your own actions at the current moment. See how you are moving your hands. See where you are walking or simply observe how you are sitting down and the next thing to do is your destination. This is called, moving on and focusing on what your taksa are and not your panic attack because it has already ended and passed off.
These four steps to end your panic attacks will take some practice to make it work. It will work and all you need is some patience while you grasp hold of it to help you to remove yourself from the panic attack by controlling and steering your thoughts and mind off it. This is a useful technique for you to help yourself when you are alone.
Many methods and treatments are available to help us to cope with panic attacks. However, you deserve to cure permanently from panic attacks. If you want to learn the full complete program, then do check out the 21 7 Technique of Panic Away explained here. This is an establish method for kicking off panic attacks and anxiety for good.