After a panic attack, and once you have calmed yourself down physically and emotionally, take some time to learn from this experience in order to lay down a stronger foundation for the future. This period of self-reflection will help you to assess what happened, how you responded, and what you can do differently the next time around.
Here is a four step process you can use to help you gain the most value from each panic attack:
- Assess what has happened:
- What happened
- Where was I when this happened
- What did I believe
- What was I thinking
- Challenge yourself:
- Were my beliefs of the situation realistic and reasonable
- Did my thoughts limit me or my life
- What other ways could I have viewed the situation
- How might another person view the situation
- How could viewing this differently help
- Shift your perspective:
- What is a better way to think about this
- What must I believe in order to change my view
- How does all this make me feel
- Desensitise yourself:
- Put yourself into uncomfortable situation slowly
- Remember to do this safely and have an escape plan or support network
- Practice the changes you have developed, practice, practice and practice
- Begin again and keep going
As I have said all throughout this week, if you are experiencing panic attacks that are limiting your life, seek professional advice. By adopting these suggestions you have the potential to start to battle this phenomena, however by no means do I think this is easy.
It requires support, understanding, reflection, bravery and most importantly a willingness to try and keep trying. If I can leave you with anything it is to say you are not alone, you are not going crazy and you can (with support) slowly start to rebuild and minimise, if not stop your panic attacks. Reach out and take that first step as that is the hardest.
If you have any questions please contact me at Startafreshlife.