Panic Action: Part III - Self reassuring

This is really a sub-section of calming your thinking. But it is such an important part of undermining the panic habit that I have given it a separate heading of its own. It is important because for everyone who I have come across who experienced the panic habit, including myself, self talk, or internal dialogue, is a major part of the habit. See the section here http://www.pe2000.com/anx-selftalk.htm.  

Choose a different label!

Your self talk affects your moods. And words such as PANIC and ATTACK have unhelpful and emotionally-charged connotations which are likely to reinforce the fear state. They can also prevent us from thinking clearly about the unpleasant adrenaline reactions and from dealing with them calmly and effectively.

Consider applying a different ‘label’ to the uncomfortable state - such as anxiety rush, adrenaline reaction or arousal reaction or fear of arousal or fear of excitement. Or, better still, use terms which give the experience a humorous connotation such as wobbly or funny turn or whatever suits you.

Remain clear about what is happening

Remind yourself that it is an anxiety rush and reassure yourself that it is a natural response to a period of intense emotion. This acknowledges that you are aware that your adrenaline levels are rising and that the effects are likely to last for some minutes.

Recognise that your physical changes are simply those which are normally produced by raised levels of adrenaline - faster and more pronounced heart-beat, quicker breathing, increased perspiration, churning stomach, physical tension, quicker thinking, noise sensitivity, dry mouth, etc. (Not everybody gets all of these so recognise which are your own typical signs.)

Acknowledging this minimises the additional anxiety that might otherwise have been caused by the normal physical and mental effects of the extra adrenaline and begins the process of managing and reducing the rush. It replaces fear of your own mental and physical state change – and reduces or avoids the vicious spiral where fear of higher adrenaline levels produces even more adrenaline and further arousal.

Being aware that the sensations are the result of increased adrenaline gives you a rationale for them and takes much of the fear out of the experience. Now, they are no longer randomly occurring, mysterious and threatening experiences.

Remind yourself that raised adrenaline levels return to normal within about 10-15 minutes - as long as you mentally remain calm and self-reassuring.

Remind yourself about why it is occurring

The initial rush may occur for many reasons - excitement, joy, apprehension, running up stairs, pleasant anticipation, playing sport, enthusiasm, irritability, etc. If we have experienced a long period of ‘stress’ it can occur anywhere and for no apparent reason, even occur when we are relaxing – for example, when we are drifting off to sleep.

Whatever the initial trigger the important thing is to manage your response to the rush. This may not, at first, be easy especially if you have previously had a particularly strong or unpleasant experience of the state.

Write down what you believe to be the reasons behind your pattern of anxiety rushes.

Remind yourself that it is normal

Remind yourself that the anxiety rush pattern is a very common response to a period of sustained internal or external stress. It is manageable and it will recede as you reduce your stress levels.

Remind yourself that they are likely to continue for a little while

It may appear strange to tell yourself that they may continue. However doing so helps by maintaining a realistic attitude towards the anxiety rushes - acknowledging that they do not stop simply because you have better techniques for managing them.

The pattern will fade, often quite rapidly, as you become better and more confident at managing the individual rushes and, importantly, as you attend to the underlying emotional and thinking patterns.

Use a calming, reassuring internal voice!

This is most important. When we are in a panic state we are in 'emotional mode' and rational thinking is minimal. Emotionally we become like scared little children...very scared. So why is it that so many of us tend to harshly shout at ourselves (internally and silently - but no less powerful for that, by the way) using comments such as oh, for heavens sake pull yourself together etc. etc.??

We wouldn't speak to a friend like that if they were in such a state! We certainly wouldn't speak to a scared little child like that! So why do it to ourselves - when, in this state we are emotionally like scared little children?

Consider how you would speak to such a child. Consider the things you would say. Consider, importantly, the way you would say it - the voice tone and pace. Now, in future, use those comments and that type of internal voice whenever you experience an anxiety reaction. And make a commitment to yourself right now that you will never again, ever again, treat yourself so disrespectfully.

A note about Agoraphobia

Many agoraphobic-type behaviours result from 'panics' because of the mistaken belief that it is the situation and not their coping skills that produces the symptoms. Having experienced one `panic' the person dreads a recurrence and tries to avoid anything or anywhere that produces sensations of arousal. Soon they only feel safe in a very small restricted environment and yet, even here, their thoughts about the fears outside continue to produce the symptoms.