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Coping with Panic
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Feeling panic
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Feeling of panic can appear suddenly,
triggered by an individuals thoughts, a situation or the environment
that they find themselves in. The situational or environment aspects may
subside quickly, but the feelings may persist as a consequence of the
persons emotional state 'thoughts'. e.g. "something bad is going
to happen".
The
best approach to a panic attack is to relax as much as possible and allow the
feeling to pass. It may seem to be taking a long time, but you need to learn to
accept them for what they are, however unpleasant and force yourself to remain
steadfast though it. Do not run way or give up; which your thoughts and
emotions might prefer. Instead, when the feeling has started to recede,
then and only them should your leave the situation.
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Coping with panic
- 1. Pause. Allow
enough time for the fear and panic to pass. Courageously
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endure, do not run from it.
- 2. Remember
that you are feeling normal physical reactions to a situation that
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is intensified by stress.
- 3. The
unpleasant feeling will pass. You will not come to any additional
harm.
- 4. Relax by-:
- a) Taking deep breaths
and repeating calming words to yourself as you
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exhale.
- b)
Deliberately relaxing your body e.g. relax your neck and shoulders.
- c)
Calming your thoughts.
- 5.
Remember that this is an experience that you have handled before and will
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do so again.
- 6. Take
note of what actually appends to you and not just what you fear will
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happen.
- 7. The more you
relax the more the feeling of panic will recede.
- 8. Once the
panic has passed, note how well you managed to cope with it.
