Panic Attacks and Anxiety - Amazing Tip for Waging War on Fear of Fear
Posted: Tuesday, October 06, 2009
by Julian Price
http://www.uk-freelance-content-writer.co.uk/
The diagnosis of anxiety related illness has exploded in the last couple of decades. Has life suddenly become more difficult or is it only now that the symptoms of these often invisible ailments are being officially recognised as serious?
In my early twenties I lost my dad in visually bloody and traumatic circumstances. Long after the initial grieving, (it never really ends, it just becomes more manageable) I began to develop mysterious symptoms. Strange aches all over my body, chest pains, breathlessness, dizzy spells and an inability to relax, amongst many other feelings of illness.
One would think, that after an "all clear" message, normality would return, but things just got worse and there seemed to be no help or hope left, since after all, the medical world had told me I was fine! Where to turn now?
Eventually, to cut a long story short and to hurry you along to the good bit, I saw a counsellor who provided me (along with informing me it was likely I was suffering from post traumatic stress) with a revelation. Fear of Fear! I know it doesn't sound like much of an amazing tip as declared in the title, but please allow me to explain.
What happens when you are having panic and anxiety attacks? The Panic and anxiety increase, because all of the symptoms you are experiencing are terrifying and result in yet more fear. Eventually, you feel afraid of those feelings of panic and anxiety before they even arrive and a vicious circle is born. Fear of being anxious, fear of panic and fear of fear.
So what is this amazing tip? Attack the fear of fear, wage war on the fear of anxiety and stand toe to toe with the fear of panic. My counsellor told me to remind myself of what happened last time I had an attack. Did I keel over and die? Did I pass out in the middle of the street when I was dizzy? Did I have a heart attack during my last bout of chest pain or breathlessness? The answer to all of these questions is of course, NO!
This is the key to getting through those dreaded panic attacks and episodes of anxiety, to recognise that although what you are feeling is both real and very uncomfortable, it is not life threatening or dangerous. It is at this moment that victory becomes not so much instant, but a possibility, and hope is born again.
When I first realised that I was ensnared within a cycle of fear, that I was not only suffering from anxiety and panic but I was also afraid of those very things, it was as though a bolt of lightening jolted me awake. The moment I stopped being afraid of the symptoms themselves, was the moment I started the journey to recovery. Please don't misunderstand, this technique doesn't cure panic and anxiety attacks, it helps you combat them, before, during and after they occur. It's a pill you don't have to take and yet still get the tonic of the medicine.
I cannot stress enough, just how liberating taking this step or achieving this goal can be, to be free of the fear of those terrible symptoms. Here's a brief breakdown of what to do, if you have been diagnosed by your doctor as having symptoms of panic and anxiety, everything else has been ruled out, and those moments of discomfort arise:
- Remember you are suffering from anxiety and that many, many symptoms and pains around the body can be triggered by this condition.
- Once you have mastered the first point, repeat over and over to yourself, " this is not a life threatening pain, I have had them many times before, I didn't die or get rushed to hospital and as horrible as the feelings are, they DO pass!"
- When the feelings have passed, remember the process you just went through and ask yourself if you coped better with the situation this time than you have in the past. It is quite likely you will have noticed a difference so pat yourself on the back, encourage yourself, congratulate yourself and be determined to beat this thing that has imprisoned you.
- Rinse and Repeat Go through the same thing each and every time you have an attack and you may find yourself eventually being almost unmoved and untroubled by your panic attacks and you can concentrate on the many other things that will help make you better.
Anxiety and panic related illnesses, unfortunately, often come packaged with a stigma but these techniques are certainly one way in which you can begin the fight back and not let these horrible feelings of pain, discomfort and fear, hold you down anymore.
If you have not already been diagnosed as suffering from anxiety and panic and are suffering chest pains or any other undiagnosed pain for that matter, then these tips are NOT for you! Visit your doctor as soon as possible to get checked out.
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Top-level comments on this article: (5 total)Great article and it is good you shared your own problems to help others.Thanks Steve! Really appreciate you reading and taking time to comment. Julian
You are so right when you say anxiety and panic related illnesses come packaged with a stigma. That's very unfortunate because these illnesses are very real. People can't see them, so they don't understand them. Thanks for sharing your story Julian. I have no doubt that your article will help many people. Knowing they are not alone in their feelings will be a first step in overcoming their illness. Good job!Hi Brianna, thanks so much for the thoughtful comment. That stigma is a real problem with panic and anxiety related illnesses. Try and explain it to someone and often you are greeted with a blank expression or a complete lack of understanding, yet these things can hit anyone, anywhere and at any stage of life. The beauty is, although terrifying and debilitating, panic and anxiety problems don't have to be permanent. Off the back of the help and inspiration my counsellor gave me, I went on to complete a basic level certificate in counselling myself. Time and financial restraints prevented me taking it further, but my point is, fullness of life can be totally restored even after the darkness of an illness like that. Thanks again Brianna. Julian :)
Having suffered from panic and anxiety myself I can totally relate! Great article and thanks for sharing!Hi Jo, glad you were able to relate to something in the article, makes it all worthwhile of course. Thanks for reading. Julian
Good, workable technique, Julian. Generally useful for many circumstances, I have used similar techniques on myself.Could your anxiety be symptoms of post traumatic stress disorder? It's certainly not just something combat vets get, but can be found in anyone who has experienced trauma, such as what you describe.-GThanks for your comment G. I believe at the time there was an element of post traumatic stress disorder involved, at least as a trigger. Glad you think the anxiety techniques are decent. Appreciate you taking time to read. Thanks again. Julian
Hello Julian,
Thank you for writing about your experience with anxiety and panic attacks. Anxiety differs for each person, and different strategies work for different folks. As for me, my panic started when I was 5. Due to the lack of resources, I was in my 40's until it was finally resolved. You can read my story if you google my name Judith Barnard. I am a therapist living in Richmond, B.C.
After trying everything I had heard of, I turned to medication as a last resort. In the last few years though I have found further healing through mindfulness... I would invite anyone who struggles with anxiety to read Dr. Dan Siegel's book, Mindsight. It's very accessible reading.
As for therapists, I would recommend someone with training in Satir Transformational Systemic Therapy.
All the best,
Judith
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