Panic attacks are all about patterns.
There's the pattern of events that lead to the attack itself.
There is the set pattern of reactions that your body runs through as the attack starts.
There's even a set pattern to anticipating the next attack.
If you were to sit down and map out an attack from start to finish (which I'm going ask you to do in a minute), you'd be surprised just how systematic panic attacks really are.
This happens because our brains need shortcuts.
If you had to make critical decisions about how to think, feel and react in every situation you encountered in a day, you'd be too busy to do things like breathing and walking.
Your brain needs to have a way of automating your every day reactions.
To do this, it sets up these patterns that take control when the right stimulus is applied.
The Bad News Is...
Since these patterns are automatic, they can seem mysterious and uncontrollable.
The Good News Is...
Once you can identify your panic attack pattern, you can start to change it.
Once you know where the track is leading, so to speak, you can head off the oncoming train.
The first thing we need to do is identify your program or pattern.
In whatever way is comfortable for you (I don't want you getting too worked up or stressed out - it's just an exercise!) I want you to go over your past panic attacks in your mind.
If you've only had one attack, that's fine just assume that it would be the same every time.
If you've experienced multiple attacks, I want you to go over the three or four most recent.
Use a pencil and paper if you need to and write down step by step what happens during an attack.
Think of it like writing down a panic attack recipe.
If you had to tell someone how to have an anxiety attack, what would you write? Remember to be specific, don't leave anything out.
For example:
This master list contains all of the steps that remain the same throughout all of your panic attacks.
What you have right now is a very important part of your anxiety attack cure because not only does it tell you the course that your next attack will take, but it also gives you clues as to what causes your attacks in the first place.
That's very important to know.
Now the next time you have an attack you'll also have a battle plan.
When you start to feel the room closing in on you or your chest tightening up, pay very close attention! You know what's coming next, so head it off at the pass.
Now is the time to change the pattern.
Do anything, other than allow the cycle to continue.
Get up, do jumping jacks, dance a jig, shout or sing.
Do something surprising! Unless you do something that will shock your mind into a new reaction, your brain will simply run the panic attack program like it always does.
You've got to give it a short circuit! You've got to force it to respond in a way that isn't automatic.
The best part about this technique is that over time you'll break the pattern completely.
Every time your body successfully runs your "panic pattern," it strengthens the likelihood of it happening again.
Your body assumes that a successful run of the program means that this is the best way to respond to a stressful situation.
The more times you stop your panic pattern dead in its tracks, the less likely it is that it will continue to happen.
Your brain will learn that this isn't the proper response.
There's the pattern of events that lead to the attack itself.
There is the set pattern of reactions that your body runs through as the attack starts.
There's even a set pattern to anticipating the next attack.
If you were to sit down and map out an attack from start to finish (which I'm going ask you to do in a minute), you'd be surprised just how systematic panic attacks really are.
This happens because our brains need shortcuts.
If you had to make critical decisions about how to think, feel and react in every situation you encountered in a day, you'd be too busy to do things like breathing and walking.
Your brain needs to have a way of automating your every day reactions.
To do this, it sets up these patterns that take control when the right stimulus is applied.
The Bad News Is...
Since these patterns are automatic, they can seem mysterious and uncontrollable.
The Good News Is...
Once you can identify your panic attack pattern, you can start to change it.
Once you know where the track is leading, so to speak, you can head off the oncoming train.
The first thing we need to do is identify your program or pattern.
In whatever way is comfortable for you (I don't want you getting too worked up or stressed out - it's just an exercise!) I want you to go over your past panic attacks in your mind.
If you've only had one attack, that's fine just assume that it would be the same every time.
If you've experienced multiple attacks, I want you to go over the three or four most recent.
Use a pencil and paper if you need to and write down step by step what happens during an attack.
Think of it like writing down a panic attack recipe.
If you had to tell someone how to have an anxiety attack, what would you write? Remember to be specific, don't leave anything out.
For example:
- The boss yells at you in his office.
- You start to feel like the room is closing in on you.
- Your chest starts to tighten.
- You get short of breath.
- Your hands start to shake
This master list contains all of the steps that remain the same throughout all of your panic attacks.
What you have right now is a very important part of your anxiety attack cure because not only does it tell you the course that your next attack will take, but it also gives you clues as to what causes your attacks in the first place.
That's very important to know.
Now the next time you have an attack you'll also have a battle plan.
When you start to feel the room closing in on you or your chest tightening up, pay very close attention! You know what's coming next, so head it off at the pass.
Now is the time to change the pattern.
Do anything, other than allow the cycle to continue.
Get up, do jumping jacks, dance a jig, shout or sing.
Do something surprising! Unless you do something that will shock your mind into a new reaction, your brain will simply run the panic attack program like it always does.
You've got to give it a short circuit! You've got to force it to respond in a way that isn't automatic.
The best part about this technique is that over time you'll break the pattern completely.
Every time your body successfully runs your "panic pattern," it strengthens the likelihood of it happening again.
Your body assumes that a successful run of the program means that this is the best way to respond to a stressful situation.
The more times you stop your panic pattern dead in its tracks, the less likely it is that it will continue to happen.
Your brain will learn that this isn't the proper response.
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