Panic Attacks Support Group

Commandments to Remember During a Panic Attack

1. It does not matter if you feel frightened, bewildered, unreal, or unsteady. These feelings are nothing more than an exaggeration of the normal bodily reactions to stress.

2. Just because you have these sensations doesn't mean you are very sick. These feelings are just unpleasant and frightening, not dangerous. Nothing worse will happen to you.

3. Let your feelings come. They've been in charge of you. You've been pumping then up and making them more acute and powerful; Stop pumping. Don't run away from panic. When you feel panic build up, take a deep breath and as you breathe out, let go. Keep trying. Stay there almost as if you were floating in space. Don't fight the feeling of panic. Accept it; you can deal with it.

4. Try to make yourself as comfortable as possible without escaping. If you're on a street, lean against a post or a store wall. If you're at the cosmetics department of a store, find a quieter counter or corner. If you're in a boutique, tell the salesperson you don't feel well and want to sit for a while. Do not jump into a car and go home in fear.

5. Don't indulge in self-pity and think "Why can't I be like other normal people? Why do I have to go through all this?" Just accept what is happening to you. If you do this, what you fear most will not happen.

6. Think about what is really happening to your body at this moment. Do not think "Something terrible is going to happen. I must get out." Repeat to yourself "I will not fall, faint, die or lose control."

7. Now wait and give the fear time to pass. Do not run away. Others have found the strength. You will too. Notice that as you stop adding the frightening thoughts to your panic, the fear starts to fade away by itself.

8. This is your opportunity to practice. Think of it that way. Even if you are feeling isolated in space, one of these days, you will not feel that way. Some time soon, you will be able to go through the panic and say "I did it". Once you say this, you will have gone a long way toward conquering fear. Think about the progress you have already made. YOU ARE IN CONTROL OF THE SITUATION!

9. Try to distract yourself from what is going on inside you. Look at your surroundings. See the other people on the street, in the bus.They are with you, not against you.

10. When the panic subsides, let your body go loose, take a deep breath, and go on with your day. Remember, each time you cope with panic and anxiety, you reduce your fear.

http://www.planetpsych.com/zPsychology_101/panic.htm

Bumping this to the top for dondull and everyone!!!

Thank you Angel

This post made me feel better. Some of the things I read just clicked. In fact almost everything clicked. I've had panic attacks since I was a little girl, and recently they have come back. I was on vacation and all the sudden in the middle of my day it happened. I thought I was going to die. I was so scared. I wanted to be rushed to the hospital. Luckily, I was with good friends, one whom was an EMT. He helped me to try and calm down and realize I could breathe and I wasn't actually dying. It's so hard to calm yourself down tho. I know it's only panic, but everytime a big attack comes on I freak out. It is possible to get better, I know because I have been well for many many years with an occasional attack. This is not something that has to run or ruin your life. Again, thank u for that post on the commandments!

My thoughts are with everyone

nmarie333,

Welcome to the Group!!

You are most welcome. I am glad that this helped you!

Feel free to post anytime!!