No Longer Anticipating Panic Attacks
It is difficult to believe that we could ever have a positive attitude toward something that affects our lives so dramatically as recurring panic attacks. However, with continued acceptance, repeated practice, and a supportive inner dialogue that allows us to experience the attacks, they tend to lose their uniqueness and ultimately their power. How can this be possible, we might ask, when we’re not able to do something as simple as drive a car or shop for groceries without feeling as if we’re going to faint, go crazy, or die? And how can telling ourselves that it’s okay to be anxious possible make a difference when we don’t really feel that way? The fact is that even though permissive ideas do not always bring about immediate success, with repeated practice they eventually aid lower our level of concern. Very gradually, the more permissive we are of anxious feelings, the less recognition we pay to them, not by denying them or distracting ourselves from them, but by allowing them to come to us and even trouble us. Believability comes with repeated reassurance that our anxiety does not represent danger, and that we would be okay. We can remind ourselves that we’ve had a lot panic attacks before and have always survived. This will not be easy, because no matter how a lot panic attacks we’ve experienced in the past, the almighty what-if is always there to frighten us: Well, the last one was just a panic attack, but what if this time it’s the real thing? We can’t aid wondering if our lives will continually be overshadowed by a fear of the next panic episode. Somewhere during the way of our recovery, however, we may reach a point where we are more receptive to the occurrence of panic attacks and therefore no longer devastated by them. It is then that they cease to be so troublesome to us and we find ourselves no longer concerned about whether or not we panic. Before this happens, however, we’ve usually weathered any number of panic attacks with a 100 percent record of survival. We’ve gained an understanding of our body’s reaction to stress and the physical symptoms of a panic episode. All of this has helped bring down our level of concern. With repeated practice of accepting and allowing the feelings, we emerge with confidence not only that we can live the panic attacks, but that they are actually manageable. When we’ve reached the point where we’re able to let go of the fear and no longer survive in anticipation of the next panic attack, we know that we are well on our technique to recovery. It’s as though we’ve gained a new perception of what is happening to us. The panic attacks are no longer a threat to our well-being, nor are they a focus of our lives. We no longer go via the day waiting for the next attack to occur; instead, we adopt the attitude that if it happens, it happens. We’re able to obtain on with our life and take more dangers with a minimum of avoidance. The more we let go of the fear, the less frequently the panic attacks occur, until they ultimately subside. Listening To Our Inner Dialogue: Nonpermissive/Permissive The more permissive we are about panic attacks, the less troublesome they are. In the beginning, it's common to perceive our panic attacks as having catastrophic significance, even though they are essentially harmless. What causes troubles for us is that we are troubled by them. We need to keep practicing the thought, It’s all right to have panic attacks. That takes the power out of them, and they steadily cease to bother us. When we are no longer troubled by them, it no longer matters to us whether or not we panic. Crap-talk: Nonpermissive Good-talk: Permissive 1. This is perhaps only a panic attack, but then again, what if this time I’m really going to faint (or die or go crazy)? 1. I’ve had this feeling a lot times before. So what else is new? I’ll try not to fight it and just let it happen. 2. This is terrible! This is never going to go away! It’s always going to be like this. 2. It’s very possible that this will continue for some time. It will aid if I can be accepting of that. But ultimately it will change. 3. What if I keep having these panicky feelings? 3. The more I can enable them to happen, the better. 4. I hate this! I just can’t keep letting this happen! 4. Fighting it's only going to make it worse. The best thing I can do is to just let it happen. If I panic, I panic! 5. Whatever is wrong with me must be very complex. They’ll never be able to figure it our, and I’ll have this forever. 5. What is wrong with me is complex, but not mysterious or hopeless. With time and patience, it will obtain better. Lifestyle Awareness: Allowing More Flexibility In Our Lives We are concious that we have difficulty being flexible and that we tend to observe things in all-or-nothing terms. It will aid if we try to be less absolute in our thinking, allowing more flexibility in our lives. Raising Our Level of Awareness 1. We do not easily enable flexibility, which often leads us to feeling stuck. 1. When confronted with problems, we will try to observe that we have choices and that we are free to make choices. Our unwillingness to do so leads us to feeling stuck. 2. We often think in terms of black and white without allowing for any gray areas; we observe things as either right or wrong, or wonderful or bad. 2. It will aid if we become more concious of our rigid thinking and try to observe the likelihood of more gray areas in our lives. 3. We tend to impose rigid rules and standards on ourselves, allowing no deviations. 3. We will try to flow with life rather than be continuously constrained by rigid and/or self-imposed rules. 4. We have a difficult time being open to a less-than-perfect solution to a problem and therefore tend to give up. 4. Realizing that this is a result of our all-or-nothing thinking, we will try not to insist on always finding the ideal solution to a problem. |
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