Trying to push away or fight the first signs of panic usually makes them worse. It's best not to tense up or try to make the symptoms disappear by holding back or gritting your teeth. While it's good to take action rather than just letting panic happen, you still shouldn't battle against it.
Face the symptoms—don’t run from them. Trying to ignore or avoid the first signs of panic tells yourself that you can’t cope. Instead, try thinking: “Here it comes again. I can let my body react and manage this. I’ve handled it before.”
Accept what your body is doing—don’t fight against it. Letting your body go through its reactions (like palpitations, chest tightness, sweating, dizziness) helps you move through panic faster. The key is to observe your body’s physical responses—even if they feel strange—without adding more fear or anxiety.
Distinguish between first fear and second fear:
First fear refers to the initial physiological reactions of panic.Second fear happens when you frighten yourself further with thoughts like: “I can’t handle this” or “I need to escape now!”
While you can’t control the first fear, you can eliminate the second fear by flowing with your body’s arousal instead of fighting it.
Reassure yourself with statements like:“This will pass.”“I will let my body do its thing.”“I’ve handled this before.”
Flow with the wave of a panic attack rather than trying to force your way through it.
Allow time to pass. Panic attacks are usually brief. They typically peak and start to fade within a few minutes. They’re more likely to pass quickly if you avoid exacerbating them by resisting or adding more fear (second fear) with frightening thoughts.
The Anxiety &Phobia Workbook-Edmund J. Bourne.
Photo by Patrick Hendry on Unsplash
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