Think Positively to Defeat Panic Attacks

Australian psychotherapist Carole Kelly offers advice to the panic-stricken, based on her years of work with people suffering from anxiety and panic.

Panic Attack Symptoms

A panic attack is a sudden burst of acute anxiety that may last from 2-30 minutes, but feels like it is lasting for ever! Afterwards, you may feel weak and exhausted.Attacks can occur several times per week or even several times a day.

The most common physical symptoms are:

* Difficulty breathing

* A feeling of choking

* Tightness or pain in the chest

* Trembling, weakness

* Sweaty palms and excessive perspiration

* Tingling or numbness in the hands and feet

* Palpitations or pounding heartbeat

* Dizziness, faintness

* Feeling out of touch with your body

* Nausea, churning in the stomach or lower bowel

* Feeling hot and cold or flushed

In addidition, Ms Kelly says, “people may experience emotional symptoms or distressing thoughts, such as:

* I am going insane/crazy

* I am going to lose control

* I am going to faint/collapse

* I am having a heart attack/ stroke

* I am going to start screaming and make a fool of myself

“The likelihood of any of these things happening is remote but the fears during the attack are very strong.”

( Anyone experiencing these physical and emotional sympytoms should get medical attention, to rule out anything more life-threatening than panic.)

Negative Thinking Makes You Vulnerable

Once people learn to recognise and deal with the symptoms of  a panic  attack, it’s time to tackle the thoughts behind the symptoms.

“How we interpret experiences and situations will influence how we feel about them and hence our emotional responses,“ Ms Kelly says.

“For example, if you think you are going to have a panic attack in a crowded shopping centre, you may find yourself very nervous and anticipating the attack every time you go shopping. By predicting anxiety, you increase the risk of a panic attack happening.

”if you have an attack, it strengthens your belief that you will always have a panic attack in that situation. You have given yourself a negative message!”

Generalising about where attacks could occur is also negative and  restricting.  If you had an attack on a train, and then think all public transport is risky, you could end up being fearful of all forms of transport, and lead a very restricted and miserable life.

Examples of Negative Thinking:

• Black and white thinking - all or nothing, either success or failure with no graduations in between.

• Focusing on negatives and exaggerating –magnifying the unpleasant part of an experience and ignoring the positive aspects.

• Unrealistic expectations and not allowing yourself to make mistakes – ‘after practicing the techniques, I will be cured of panic attacks in a week’.

• Taking responsibility for others’ feelings – ‘it is my fault that my partner was so upset, because I am so anxious.'

• Trying to mind read other people and assuming certain outcomes without checking facts – ‘people think I’m stupid because I have panic attacks’.

Challenging Negative Thoughts

“Having identified your negative thinking styles, the next step is to change those to more appropriate and positive ones,” Ms Kelly says. She suggests three ways of challenging your negative thoughts:

1. Question the evidence for the thought. What evidence do you have that a panic attack will result if you travel on all means of public transport? Recall the times you didn’t have an attack or only minor symptoms.

2. Check out other possibilities before jumping to a conclusion. If you are feeling dizzy or weak, could something other than anxiety be the cause? Were you overheated, did you stand up too quickly, maybe you have a viral infection?

3. Ask other people for their interpretation of a situation. Get friend or family member you can trust to give you an accurate account of the situation. They may help you to see it from a different perspective.

Change Negative Thoughts to Positive Ones

Practice substituting positive thoughts for unhelpful negative ones. Consider your negative response to a common situation, such as public transport, and try substituting a positive thought about the situation. At first this may seem difficult but will become easier with practice, Ms Kelly says. “Get that trusted person to help you with ideas  on being positive.”

More Ways to Change Negative Thoughts:

1. Cue cards, or affirmation cards – have a single positive thought on each and can be easily carried. Read them when required.

2. Imagine you are someone you know who always looks on the bright side. How would they handle the situation differently?

A final reminder from Ms Kelly: “After you have successfully coped with a panic attack, remember to reward yourself!”

For more on managing panic attacks, you could read: Manage Your Panic Attacks and Helpful Hints to become Free from Fear.