How to conquer panic attacks by leaning into your fear
, which is fear of having a panic attack, a little reverse psychology works wonders. When you start to worry about panic or feel that first twinge, tell yourself, “All right body, I want more. Let’s do this! Hit me with your best shot!”to feel panic symptoms will stop the cycle of escalation. After all, panic is the fight-or-flight response gone haywire, so when you try to fight panic itself, it all amplifies exponentially.
Think of when you were a little kid and you would make yourself dizzy on purpose or pump higher and higher on the swings to feel your stomach drop. Back then you weren’t just willing to feel the sensations, it was downrightPanic is all in the interpretation. Think of it this way: It’s 3 a.m. and the phone rings. What happened? Well, it could mean your sister is dead, your brother needs to be bailed out, or your teenager is in the emergency room.
So when you feel panic starting to rise, talk back to your thoughts in a new way. One patient made her new thought, “I got this.” Another pictured the wave of panic as an ocean wave to surf—what went up would inevitably come down. And a third decided on none other than “F--- you, anxiety!” Choose what works for you.One client of mine had a panic attack in a spin class and not only didn’t go back, but also stopped exercising entirely. She wouldn’t even take the stairs.
So, to fight her panic, in addition to challenging the thought that her heart couldn’t handle exertion, she also started slowly inching back into exercise and getting her heart rate up a little at a time. First she jogged a few steps, then a block, then around the block, and slowly, she got herself back to the gym.you fear, like being worried you’ll have a panic attack in the middle of the grocery store, start by going in to buy one item close to the checkout lane.
Before you know it, you’ll be driving across bridges on windy days and sitting smack in the middle of a crowded restaurant. Which is infinitely more fun than sitting in the emergency room with doctors telling you nothing’s wrong.
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