SELF HELP FOR PANIC

Panic Attacks, Panic Disorder & Agoraphobia

Panic disorder is an anxiety disorder where individuals experience

repeated panic attacks. The normal physical sensations of
anxiety are experienced as "dangerous" to the individual who then
believes the symptoms mean they are are going to die (heart
attack, will suffocate etc).

Naturally, no-one wants these panic attacks, so we start to avoid

situations where they might occur, and "fear the fear" - we are
scared about experiencing the panic attack. Avoidance can lead
to Agoraphobia (from the latin for fear of open spaces), where we
avoid certain places because of the fear of a panic attack and of
not being able to escape, which eventually may keep us from
going out at all.

See this page for information about anxiety and the normal body
response.

Example of a vicious cycle of Panic

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SELF HELP FOR PANIC DISORDER

Cognitive Behaviour Therapy focuses on learning to challenge the

unhelpful thoughts and beliefs, and gradually making changes in
our behaviour so that we learn that the feared consequences do
not happen, and that it is the anxiety that makes us feel the way
we do.

In order to break the vicious cycle of repeated panic attacks

and/or agoraphobia, we need to change the way we think, and
change what we do. Firstly, we can learn about how any anxiety
affects our body. This is the body's normal response to danger
(or believing we're in danger):

Read Alarming Adrenaline

The main problem with panic disorder is that when those

adrenaline feelings really kick in, they feel like we are really
suddenly seriously ill. It can feel like we're choking, suffocating,
having a heart attack. It really feels like we could be dying, right
now! Terrifying.

In fact, these physical feelings of adrenaline are normal - it is

simply the body's alarm system being activated in order to help us
escape from a dangerous situation. So it feels dangerous, even if
it really isn't.

We add meaning to the thoughts and feelings - we believe the

thoughts, and we think the feelings mean we could be dying.

The feelings will pass. If we could just notice the thoughts and
feelings, and not react to them by believing them to be dangerous Psychology for
Dummies, 2nd Edition
in themselves, if we could breathe deeply and focus on our Adam Cash
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The most effective technique for stopping a panic attack - even

before it starts - is to:

Use STOPP skill

Focus on deep and slow belly Breathing,
Let other thoughts and feelings come and go as they will.
Just notice the thoughts and feelings, then think about your
breathing again.
Once the worst of the feelings have passed, then choose
what to do now - where to focus. Either carry on what you
were doing, or do something else - with your full attention.

Thinking Differently - Challenging Thoughts Search By C

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If we can change the way we think about a situation or about the
normal anxiety feelings, then we will not feel so panicky. We can
Overcoming
learn to challenge those anxiety-provoking thoughts. Thoughts Panic
are not statements of fact. Don't believe everything you think! 10.98

Learn more About Automatic Thoughts

Overcoming
Learn Fact or Opinion skill Panic
Learn about The Mind Bully 0.01

Thoughts are just thoughts. We look at life, and situations

through distorted lenses. Just because we think we're going to View all 500+
results on
die, or have another panic attack, doesn't mean that is how it Amazon.co.uk
really is! We are looking at the physical sensations of adrenaline
or going out or to certain places or situations, through those very
distorted lenses.

Read: Different Perspectives

Learn to challenge the unhelpful and distorted thinking:

Use the Vicious Cycle & Alternatives to map out your own
thoughts, feeling and behaviours, and generate some
healthier alternative thoughts and behaviours.
Use this Panic Thought Record Sheet to help learn to
challenge the thoughts
Use the generic thought challenge webpage or The Court
Case
Practise STOPP skill
Learn to use Positive Coping Statements
About Automatic Thoughts
Flexible Thinking
Super-Scanner
The Helicopter View
Poisonous Parrot

Thinking Differently: Re-Focus

When we think about being in a situation or when we start to feel

anxious, our focus of attention gets totally caught up in our own
thoughts and feelings. The physical feelings of anxiety just
makes it worse, as we start to believe we could be dying. It can
be a horrible experience which leaves us feeling battered and
exhausted - we just want to escape that situation to stop the
feelings - and avoid repeating them!
 Amazon.co.uk
It is very helpful to learn how to change our focus of attention and
take more control over how we react to thoughts. We can learn to
just notice the thoughts and physical sensations of anxiety,
acknowledge them, then let them pass. Notice the Mind Bully
and let it go - turn your focus of attention to something else. First
of all, you might learn to focus on your breathing. Anxiety Relief
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every day, so that when you NEED them, you'll be able to use them Anxiety and Panic
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NOW
Notice: Where my attention is

Observe: What I'm doing. Think: "I am walking", "I am

sitting", "I am breathing", then notice those sensations in your Privacy Information
body

Wise Mind: What now? How shall I continue? Doing or

Being?

NOW: Mindfulness for Busy People leaet

MINDFULNESS FOR BUSY PEOPLE

Choose an activity to do mindfully throughout the day, for

one, two or ve minutes.For example: Drink a cup of tea.
Walk. Wash the dishes.

Whatever you are doing, be in that moment, right now.See,

hear, smell, touch, feel, breathe.
 Simply notice whenever other thoughts and sensations
come to mind, then re-focus on your chosen mindful activity.

Be patient and compassionate with yourself.

Describe - rather than judge good or bad, pleasant or

unpleasant.
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Doing Differently

Our usual strategy for dealing with social anxiety, is to avoid Privacy Information

social situations. However, that just serves to keep the anxiety

and panic going because we never nd out that things will be ok.

Overcome Avoidance with graded exposure to gradually face your

fears

Slowly, we can change what we do. Use the Avoidance

worksheet to identify what you don't do or where you don't go,
then start by gradually exposing yourself to the least feared
situation in the list, using healthy coping strategies in those
situations.

It's important that you see the situations through - stick with the
anxiety - it will pass.

FACE Fear and Avoidance - VIDEO

FACE Fear and Avoidance

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Use STOPP skill to incorporate many strategies

STOP - just pause for a moment

Take a breath - one slow deep breath

Observe - there's the mind bully again. My body and mind is

reacting to the thoughts and anxiety feelings.
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Pull back - this is just the anxiety talking. Don't believe everything
you think! Let's stick with the facts - these thoughts are just
opinions (Fact or Opinion). These feelings are normal - it's just
the body's alarm system doing its job, when it doesn't need to.
These feelings will pass.

Practise / Proceed - What can I do right now?

I can use these strategies:

Mindful Breathing
Panic Thought Record Sheet
Overcoming Avoidance
Positive Coping Statements
NOW: Mindfulness for Busy People
Flexible Thinking
Where can I put my focus of attention right now? (Mindfulness &
mindful activity). What else can I do that would help me tolerate
these thoughts and feelings without reacting to them?

Complete your own STOPP Worksheet

HELP FOR ANXIETY - NOW !

Read Anxiety Self Help
PDF or Anxiety webpage
Practise Mindful Breathing
Practise STOPP Emotional Agility
Read Fact or Opinion Penguin Life
New
Read About Automatic Thoughts
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Specic Panic Disorder Resources PDFs

Panic Self Help Guide - this page as PDF

Panic Thought Record Sheet
Panic Diary
Panic SAEB
Cognitive Model of Panic: Clark

FIRST AID FOR PANIC

Female voice, no music
3 mins 40 secs
FREE
Listen Online or Download and
use it when you most need it!

FIRST AID FOR PANIC

Male voice, no music
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4 mins
FREE
Listen Online or Download to your
mp3 player or phone and use it when you most need it!

Free Yourself From

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Panic Self Help Guide - this page as PDF

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Self Help Books

Overcoming Panic and Agoraphobia

Introduction to Coping with Panic (Overcoming: Booklet series)

Panic Attacks: What They Are, Why They Happen and What You
Can Do About Them

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