Learn Behavioral Changes that Help Reduce Panic Attacks

By: arider
In order to overcome panic attacks a fundamental re-haul of the relationship you have with both anxiety and panic is required. Your attitude, judgments and beliefs need to be carefully re-considered in terms of how your react to a stressful situation.

The typical self-help systems in place are those that force you to list your strengths, prioritize your goals, at times adopting new behaviors, whilst also recording any changes in your own behavior. Even though this method does have power it is the attitude, not the technique, that will ultimately relieve you from panic.

Halt your usual instinctive reactions to stressful situations. What you want to do is face your panic head on by lowering your guard and moving into the exact situations you dislike so much. With time you should become less panicked by the same, and possibly other, stress causing situations.

A healthy, positive attitude to panic is essential. Normally people who suffer from panic attacks have the following attitudes:

'This situation is testing me'
'I must be alert, and on guard'
'I want to avoid panic symptoms'
'Panic is the worst thing that can happen, its my nasty enemy'
'Nobody should know about my panic attacks'

What the sufferer really needs to be thinking is:

'This situation is good practice for overcoming panic'
'I must lower my guard and face my panic'
'I want to face my panic symptoms so as to gain the necessary anti-panic skills'
'What is there that I can learn about my panicking'
'I am not ashamed of my panic attacks'

What is often a problem is the poor image mental health problems have in the general psyche. Employees with standard ailments like colds or funerals, however bereaved, can tell their bosses with confidence that they need some time off. Much more difficult is explaining that you need time off work due to depression, or that you can't make the meeting in another country due to being scared of flying.

Compounding the problem, many anxiety and panic sufferers get a feeling of inadequacy and uselessness when unable to control their emotions and movements in stressful situations. A feeling of being lesser dominates what you and everyone else were once able to do with the minimum of fuss. All these negative factors act to increasingly promote this mental illness.

Problems with panic are best combated by furthering your own self-worth, self-love and self-confidence. Criticizing yourself actually starts a process of option restriction, interaction with others becomes lessened. As you start to feel a lowered self-worth rejection begins to be something you feel needs avoiding.

To move on in life positive affirmations are required. Two main areas of confidence to work on are:

Ideas on who you are.
Plans on what it is that you'll need to do to succeed in your life.

Discussions of these issues with good friends or in self-help groups can be hugely beneficial. For problems that don't seem to disappear a visit to a mental health professional may be just what is required.

At the start of this road to recovery process you might have to initially act as though you believe the positive actions and beliefs you are newly adopting. With sustained practice there should be no reason why you don't make a full recovery, freeing yourself from your shackles of dread and self-loathing.
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