6 Steps to Surviving a Panic Attack Comfortably

If you struggle with panic attacks, read these 6 simple steps to take control of your life.... starting now!

I don’t know about you but…
I was in hiding for a long time.

I was scared to go out to certain places.
I was scared to drink alcohol or caffeine.
I was scared to get out of bed on bad days.

No more.
Yes, we have trained ourselves to fear panic.
No, we didn’t expect the first attack.

It just happened
Out of the blue.

It scarred us.
And the thought of it coming back…
But, we will not be afraid anymore.

If you struggle with panic attacks, read these 6 simple steps to take control of your life.... starting now!

 

6 Steps to Surviving a Panic Attack Comfortably

I am not a therapist/counselor & this post may contain affiliate links.

It’s happening again, isn’t it?

The sweating…
The racing, pounding chest…
That nauseous uneasy feeling…
The feeling that takes your confidence and throws it off a cliff.
The feeling that makes you want to scream, “why me?” over and over until it passes.

… it’s back.

And it’s back to fool us.
Don’t fall into it’s trap.
Don’t let it control you.

Let’s take a vow

You and me.
Right now.
Let’s make a promise that we’ll overcome this.
We will not be afraid.

We will not let it control us anymore.

Not only will we survive this panic attack.
We will survive so gracefully that we will get excited to feel anxious again.

Come again?
Yes.
We will want to be anxious.

We will want to show anxiety what we’ve got up our sleeves.
We will not mask it, run, or fight it.
We will make it our best friend.

In these 6 painless steps.

Step 1

Admit

Admit to yourself you’re starting to panic.
It’s okay.

Panic is a normal response to stress.
Don’t try to ignore it.

Stop scrambling to find your phone and play a game to keep you occupied.
Stop trying to distract yourself.
Stop trying to force yourself to sleep.
Stop reaching for that bottle of meds.
Stop convincing yourself it doesn’t exist.

Focus.

It’s not in your head.
You’re not crazy.
What you are feeling is real.

You are very much experiencing this feeling.

Admit to yourself that it is back… but it’s not here to stay.

It is not danger.
It is a feeling of uneasiness.

Why is this important?

It’s important to admit to yourself you’re experiencing panic because you need to bring yourself to reality.

You need to say to yourself, “I know that I am panicking but I am not in danger.”
Understand the difference between real danger and discomfort. (super mild word but you get my point.)

This is the most important step.
You cannot move on in this journey with me if you cannot master this.
If you are ready to take this vow with me, move on to Step 2.

Is the anxiety gone yet?

Unfortunately, we’ve only just begun.
We don’t have much longer until we can feel great again.

It’s time to get off the couch, get outside and be our normal selves again.
Yes, you will go to the dinner date.
Yes, you will drive from California to Maine.
Yes, you will go to the grocery store during peak hours.

Why? Because you’re going to step 2.

Step 2

Accept.

Do not blame God, yourself, or anyone else.
It is just a natural feeling.
The only way to make it worse is to add fuel to the fire.

Just like a headache.
When we have one, we just accept.
We don’t run around panicking.
We don’t go to the ER.
We don’t scream because that would make it worse.

We continue with our day.
Because we know it will pass.

And it will pass.

It is just uncomfortable for now.

Why is this important?

It’s important because we can’t live in denial not one minute longer.

Yes, we suffer from panic attacks.
No, we’re not embarrassed.

Although we would much rather not go through this, we do.
We know that in time, we can overcome this.

Since you vowed to continue with me

We will now accept that this torture is our fate.

Who wants to be tortured?
You and I.

Why? Because we are not afraid.

We don’t care what anxiety does to us anymore, because the more we deny our fate, the worse it will torture us.
So from here on out, we will say, “so what?”

The more you resist panic, the more uncomfortable it becomes.
The more you bang your head off the wall, the worse your headache will be.

We accept that for the next half hour or so will be uncomfortable.

Just in case you’re curious

All a panic attack can do is make you feel afraid.
So when you get to the point of pure misery, all that’s left is to ride it out.

Let’s take a moment to regroup.
Now that we have admitted that we are afraid but not in danger, and we have accepted that we are now anxious.

You are now ready for step 3.

Step 3

Hesitate

Unfortunately, one of anxiety’s signature trademarks is stealing your ability to concentrate, think, or remember, but it’s only temporary.

By hesitating, this gives you a little time to gain these much-needed abilities back.
You need time to get yourself together.
It’s time to gather our thoughts and not get too far ahead of ourselves.

You need time to let step 2 sink in.

This is typically where “I do it to myself.” comes from.
We have this desire to hurry up and try to fix ourselves.
This need is adding fuel to the fire.

Why is this important?

It’s important because you need that time to think clearly.
You need time to fight that unbearable urge to run away and realize this is not an emergency.

Don’t tell yourself you can’t leave. (you don’t want to feel trapped)
Tell yourself you don’t want to leave.

You want to stay.
After all, anxiety is your best friend.

You’re not calling it a night just yet.
No need to draw that bath water.

Let the relief come to you.
Stop chasing.
Stop running.
Stop.

You want to love every inch of your symptoms, which leads us to the next step.

You’re almost to the end

In fact, this is the worst part.
The peak of the attack.

The moment where you keep going back and forth on whether you’re okay or not.
I’m here to tell you, you’re okay.

What you think is going to happen, isn’t.
You need to continue saying to yourself, “so what if it does?”
Who cares if I lose control, what’s the worst that’s gonna happen?
Nothing.

I’m going to be afraid, freak out, and then go back to what I was doing while complaining to my husband how I just can’t believe I let it get to me again.

Step 4

Observe

You need to observe how you react to panic.

I used to instantly get depressed because I knew that my day was ruined and I don’t know about you but it seems to create this domino effect to where I knew it’d be back.

How are you feeling?
Anxious, I know.

But what do you feel.
It’s important to write this down.

Take note as to what time it started, what time it ended.
Mine always last about 25-30 minutes but I’ve heard of people who have had them last 45 minutes or longer.
Keeping track of things like what your symptoms are, where you are, what you were thinking before and after the attack, will calm you.

I created a printout just for you to fill out. Make sure you always have one on you so if you have an attack, you can fill it out.

Although it’s not meant to distract you, I included questions for grounding.
Such as, what are you wearing, what do you smell?
Just a little something to bring you to reality.

Fill out this form to have it sent to your e-mail.

Why is this important?

It’s important because you need to know what is going through your head while you’re in an attack.
Sometimes when we’re in the midst of an attack we don’t really think about anything else.
We need to know our panic routine and how we can better master it.

Remember.

You are not in danger.
It is not in your head, what you are feeling is real.
The symptoms are physical but they are not to be treated as an emergency.
It will pass.

This is where you come into play

It is not your job to bring the attack to an end.
The attack will end on its own.

One of the main problems of panic attacks is we treat it like we are supposed to end it.
We’re not.
We need to train our minds that we are not experiencing real danger so we don’t need to protect ourselves.

We are just there to experience it.
You need to just make yourself a little more comfortable until it passes.

Step 5

Get comfortable

Do not confuse getting comfortable with distracting yourself.

You don’t want to distract yourself with your phone, run away, or anything of that sort.
You just want to get yourself to a point where you can manage the agony.

Belly breathing is important.
This is something I do even when I’m not anxious just because.
Do not breathe with your chest.
You don’t want to hyperventilate.

I did the first time I had an attack and it scarred me.

You can also talk yourself.
Not out loud…
Or you can if you want, whichever.

You can say things like…
I am not in danger.
I am only uncomfortable
X amount of minutes until it passes.
This is not an emergency.
Nothing bad will happen.
I am only afraid.

Why is this important?

Getting comfortable is important because you need to concentrate on your breathing.
Hyperventilating is not fun.
Hyperventilating has dragged me to the ER on way too many occasions.

You need to tell yourself you are not in danger.

Anxiety is scary.
Anxiety isn’t an emergency.

We are almost to the end

This is the best feeling.
That “ahhhhh, thank the heavens it’s gone” feeling.

If it’s over, great!
If it’s not over, continue to Step 6 which is the final step.

We’re here

We are at the end.
The “ahhh” I was talking about.

Sometimes at this stage, we get scared it’s going to come back.
That is the #1 reason panic comes back.

We can’t be afraid.
The more we keep at this method… the less harsh the symptoms will come.
I promise it gets better.

Step 6

Repeat
What I mean by repeat is if you get a little beside yourself, go back to Step 1.

Sometimes when we’re at the end, we get a little worried it’s still here or that it will slowly creep back in.
And it won’t.
It has passed.

It will only come back right away if you convince yourself you are not okay.
And you are okay.
It isn’t dangerous.

Just like being happy.
It’s a feeling.
Feelings can not hurt you.

Just remember, just because you have to go back to the beginning doesn’t mean you have failed.

Why is this important?

It’s important to remember the beginning when we were so clear minded.
Step 1 is the most important.
It brings us back to reality.

In the midst of an attack, we can get a little side tracked because it really feels like something bad is going to happen.
You are not doing anything wrong if you have to go back to step 1.
If you start to freak out, start over.

There is no rush to overcoming this.
Don’t put yourself down if this doesn’t come natural.
You are stepping out of your comfort zone.
Because I’ll be honest, it isn’t easy at first.

You will need to practice.

 

I hope

I really hope these helps you as much as it helped me.

Do I still get anxious? Of course.
Have I suffered from a panic attack lately? No.

I have overcome my fear of panic.
I will always have anxiety, and I’m okay with that

Remember these 6 steps:
Step 1- Admit
Step 2- Accept
Step 3- Hesitate
Step 4- Observe
Step 5- Get comfortable
Step 6- Repeat

Taking these steps will not only make panic attacks more comfortable to deal with, they will dramatically fade the symptoms and potentially stop them from coming back!

Until Again,

Never miss a post and subscribe!

 

Again, I am not a therapist/counselor, I got my knowledge from here.

 

Related Posts

by
Kirsten is a wife and a mother. She has 2 babies, one human and one fur. She loves to help people overcome anxiety because she has suffered with it for years.
Previous Post Next Post

Leave a Reply

Your email address will not be published. Required fields are marked *

42 shares