Panic Attack, anyone?!

[kenecio]

---

CREATE A CUE CARD



Once you begin to learn your cognitive skills, it’s essential to make your techniques ‘portable.’ I think the best way to do this is to create a ‘cue card,’ with some key words or phrases to remind you of your most powerful tools and techniques.

A 4 x 6 index card works beautifully. It’s easy to fold and keep in your pocket. Your cue card can be a very powerful reminder of all you have learned, whenever the "panic monster" – who, like a 5-year-old, whines and flails his arms, trying to get your attention – makes you momentarily forget.

I spent a lot of time developing my special 4 x 6 card. I found that I carried my tools with me wherever I went. As time went on, I learned my tools so well, I rarely even had to look at my card.

It’s important to make your ‘cue card’ your own, with words or phrases that are especially powerful reminders for you.

Here is a cue card that I used when I was healing. You are welcome to use all of it or any part of it. I used the acronym “ACTS,” with each letter representing an aspect of my healing:

A: Allow anxiety and panic. The fear of panic is all there is to this condition. (See The Attitude of "Allowing")

C: Cognitive work:

Observe my anxiety level (from 0 to 10)

Identify the sensations and scary thoughts: get specific

Challenge the scary thoughts:
“What are the chances that…”
“So what would happen if…”

Each sensation is not dangerous.
Each scary thought is completely false.

T: Truth:

Panic is not dangerous. (See Education)
Panic is only an emotion, and it only lasts a couple of minutes.

S: Success:

Any experience of panic is a success!



I called my practicing “ACTS of gratitude.” This phrase reminded me of my gratitude for my healing path.

[kenecio]

THE ATTITUDE OF ALLOWING A PANIC ATTACK

In the martial art of aikido, the basic principle is not to resist the adversary, but to use his own force to defeat him. I believe this is the way to defeat panic disorder.

Anxiety and panic are never dangerous – unpleasant yes, but never dangerous. As you begin to adopt an attitude of "allowing" towards the experience of anxiety, a very amazing thing starts to happen: the anxiety lessens!

Panic is an amazing paradox. It’s the scariest experience we are capable of, and yet it is completely harmless. Adopting the attitude of allowing panic dramatically reduces panic. Panic is never dangerous, so there is no reason not to allow it. When you allow panic, it’s like popping a big, inflated balloon.

A panic attack can only occur if you are running from it. Panic is like a big dog that will chase you only if you run. The “panic dog” is big and scary, but it is incapable of hurting you. When you stop running, the panic dog stops chasing you. He’s like a big Great Dane that couldn’t hurt a fly. With no one to chase, he looks kind of confused. He starts to wag his tail, then tries to lick your face!

When you allow panic instead of running from it, the experience is transformed. Physiologically, panic is very similar to exhilaration. As I healed, I began to experience exhilaration in situations where I had previously experienced panic. When I entered a challenging situation and “opened wide” to panic, I didn’t experience panic. Instead, I often experienced a very intense and beautiful exhilaration.

Many people devote themselves to seeking out this very experience of intense exhilaration – with great effort, expense and often danger to life and limb. On my healing path, I got to experience it easily, safely and for free!

[kenecio]

A MUST READ!!!!

Understanding Panic
by Neal Sideman

Panic is perhaps the most intense and the most challenging of all human emotions. What is panic, and how can we best understand it?

Panic comes from the "fight-or-flight" response that all of us have and that has been key to our survival as a species. In prehistoric times, when a saber-toothed tiger or neighboring cannibal tribe wanted to have us for dinner, the fight-or-flight response kicked in. Instantly, we would have superhuman strength and speed, to either fight or flee.

Today, the stresses we face are very different from what they were in prehistoric times. Sometimes, our fight-or-flight response gets triggered when there is no actual threat to our survival. With no external, life-threatening danger to focus on, bodily sensations and scary thoughts can spiral into a panic attack.

It’s helpful to think of our fight-or-flight response as having two parts. The first part is an internal alarm. A great analogy is a fire alarm bell.



A fire alarm is loud, scary and very unpleasant, but the alarm itself is never dangerous. In fact, the fire alarm is designed to insure our protection and survival in the event of an actual fire.

Once our internal alarm bell gets triggered, the second part of our fight-or-flight response kicks in – we instinctively search for the danger. We need to know instantly what kind of danger we are facing, in order to know whether to fight, flee or climb a tree! A great way to think of this part of our survival response is a huge, round clock with only one hand, in the shape of a huge POINTER.


The POINTER spins around at top speed, locating the danger, so that you can instantly respond and save yourself from great peril.

But what happens when your internal alarm is a false alarm? The POINTER spins around wildly, desperately trying to locate the danger, in order to save you. But there aren't any tigers or cannibals around. The only thing unusual is what's going on in your own body – sensations that relate to the activation of the fight-or-flight response. So the POINTER, with no other place to go, points inside, to those strange and strong sensations. The POINTER says “That must be the danger I’ve been looking for!”

What sensations do you experience during panic? Believe it or not, all of these sensations are simply a result of the fight-or-flight response getting turned on. Being afraid of the sensations makes them seem bigger.

But no matter how intense they are, all of these sensations are completely harmless. In fact, the body is mobilizing for heroic action. If you were really facing a tiger or a cannibal, you wouldn't even notice these sensations – you’d be too busy fighting or fleeing. But with no external danger, your POINTER focuses on these strange sensations – they are the only thing unusual that's going on.

And yes, the sensations are unusual. The fight-or-flight response doesn’t often get turned on. In fact, the first time you experienced a panic attack may have been the first time your fight-or-flight response was triggered without a real, external emergency to focus on. So, yes, the sensations are unusual. And completely harmless.

Fast on the heels of the strange sensations, the scary thoughts come in. "What if I'm going crazy?”, “What if I’m having a heart attack?”, etc., etc. Your POINTER has found a "danger". And this “danger”, as convincing as it seems, is composed only of sensations, each of which is completely harmless, and scary thoughts, each of which is completely untrue.

In fact, these scary thoughts are just about the most false thoughts the world has ever seen. They are less likely to happen than the sun not rising tomorrow. They are even less likely to happen than the Cubs winning the World Series.

Let’s take one of the most popular scary thoughts as an example: “What if I’m going crazy?”

With all the millions of people experiencing tens of millions of panic attacks, there is not a single case of anyone ever going crazy from a panic attack. Not ever. Psychotic disorders develop gradually over a period of many years, and do not arise from panic attacks. Psychosis has to do with losing touch with reality. This couldn’t be further from the experience of the panic sufferer, who is super-attuned to reality.

So, how do these completely false, scary thoughts arise?

Again, let’s take the example of “What if I’m going crazy?” Now, we all have a vocabulary that includes the scary thought of going crazy. Cultural myths about people “going mad” run very deep. We've seen more than enough horror movies, from an early age. We have plenty of images in our brains of psychopathic killers, snake pit asylums and padded cells. So, when our POINTER is spinning around, desperately trying to locate a danger, the best it can find might be: "Maybe these strange sensations mean I’m going crazy!” Very convincing, but completely untrue.

Let's take another of the most common scary thoughts: the fear of fainting. Many people with panic attacks have a fear of fainting. The sensation of light-headedness and/or dizziness can make us think that we are about to faint. But the reality is that panic does not cause fainting.

Panic causes the sensations of light-headedness and dizziness, but it DOES NOT cause fainting! Fainting is caused by a big drop in blood pressure. During panic or anxiety, our blood pressure does not drop. In fact, it's likely to go up a bit. So -- believe it or not -- there is virtually NO CHANCE of fainting as a result of panic. There is actually less of a chance of fainting during panic than at any other time.

The sensations of light-headedness and dizziness are caused by over-breathing, also called "hyperventilating". Hyperventilating causes sensations that are sometimes scary, but these sensations are actually completely harmless.

Cognitive-behavioral therapy (CBT) teaches you and convinces you, little by little, that panic does not result in fainting, and that the sensations of lightheadedness are completely harmless. The techniques are very powerful. As you gradually come to believe the truth -- that panic does not cause fainting -- your anxiety and panic become less and less. This is the power of CBT.

Ask yourself about how many times you have experienced panic or high anxiety. 50 times? 100 times? 200 times? How many of those times did you faint? So, what are the chances you will faint the next time you experience panic or high anxiety? The right answer is.... ZERO!

Thousands of people with panic disorder have been studied. The instances of people fainting during panic are extremely rare. It's more common to find people who faint from standing up! People faint for many reasons, but not from panic!

By the way, fainting is a self-protective reflex. We need a certain amount of blood pressure to pump blood to the brain, since we are going uphill. If our blood pressure were to suddenly drop, this could endanger circulation to the brain. So, to protect the brain, the fainting reflex brings the brain down to the level of the heart.

Fainting is rarely dangerous. When people faint, they kind of slump and go limp. Usually within a few seconds, they wake up. It's rare that someone would be seriously injured by fainting. So, even if you did have a fainting spell, it's very unlikely you would be injured. But, if you want to find this out first-hand, it will be a lot easier to faint once you overcome panic disorder!

Panic is a fascinating and very odd emotion. But remember, the fight-or-flight response resides in a very old part of the human brain. Prehistoric times were very, uhh, colorful. Without our survival response, we wouldn't be here today. And in giving us the gift of our fight-or-flight response, our Creator was more concerned with ensuring our protection than with avoiding false alarms.

The most sensitive among us are the ones who get to experience the false alarms. We can feel victimized, or we can use the experience to learn and grow in some extraordinary ways.

We are members of a very select group. We have repeatedly faced the most intense experience of fear that the human organism is capable of. Anyone who does this has tremendous courage.

You may not have “signed up” to become one of the most courageous people on the planet, but this is exactly what you are doing by reading these words right now, and by taking steps, day by day, for your recovery.

The fire alarm analogy can help us understand panic disorder.

Suppose you had never heard a fire alarm before, but you knew what it was. The first time you hear the alarm, your whole body and mind react as though there is great danger. Your whole body is primed, ready for superhuman action, including rescuing others and fleeing at top speed. And a good thing too, because that alarm might have signaled a real fire.

But now let's suppose you have a peculiar condition called "fire alarm disorder." False alarms keep going off – there is never any real fire. Still, your body and mind react as though each alarm signals mortal danger. Before long, you are in a constant state of apprehension, never knowing when the next alarm will go off. Your high state of anxiety sets off even more alarms.

With a good teacher and hard work, you can learn that all those false alarms are really harmless. As you begin to learn this, something amazing happens. The false alarms gradually become less frequent. Finally, they fade away altogether.

Why do some people get panic disorder?

Many researchers believe there is a biological predisposition for panic disorder. People with this predisposition may be more sensitive and reactive than average. They may also be more imaginative and creative.

The onset of panic disorder usually occurs after a highly stressful event, such as a bad drug experience, the illness or death of a loved one, or a big life change. It usually starts with a series of panic attacks that can seem to come "out of the blue." In the wake of the panic attacks, the individual develops a pervasive fear of panic, with persistent, high levels of anxiety. This pervasive "fear of panic" is at the core of panic disorder.

As one learns, with the help of CBT, that the sensations are not dangerous and the scary thoughts are not true, the "fear of panic" begins to fade. As the fear of panic lessens, the panic attacks lessen as well.

[kenecio]

another must read!!!

Understanding Agoraphobia

Many people have what are called "specific phobias" (e.g., air travel, enclosed spaces, heights, snakes, spiders, etc.). These phobias are called “specific” because they relate to only one type of situation. Usually, they don't greatly interfere with daily life.

Agoraphobia, on the other hand, affects many different types of situations and greatly interferes with daily life.

A large proportion of people with panic disorder develop agoraphobia, which results when the individual restricts his/her activities in an effort to avoid panic attacks.

For example, if the first panic attack was on a freeway, the individual might avoid that particular freeway. Later on, he/she might experience near-panic on another freeway. So, he/she starts avoiding all freeways in an effort to avoid panic.

Unfortunately, the panic response is located inside the mind and body, not on the freeway. So, the pattern of avoidance and withdrawal continues. The association of panic and anxiety to many different situations is called agoraphobia. Most often, these situations have to do with being away from home, being away from a "safe" person, or being in situations in which a quick “escape” could be difficult.

The key to overcoming agoraphobia is "practice". If you want to learn any skill – such as playing a musical instrument or learning a foreign language – you have to make a commitment to regular practice. The same thing is true for overcoming agoraphobia. The first key is the willingness to practice. The second key is being smart in choosing the best kinds of practice!

You can do almost anything you can imagine, if you practice correctly. Agoraphobia is a persistent condition, but it needs “avoidance” in order to survive. When faced with a well-designed practice program, its days are numbered.

[kenecio]

BELLY BREATHING



This is a very powerful and very simple technique. It teaches you slow breathing from the "diaphragm" or belly. It relaxes you and directly reduces many of the symptoms of anxiety and panic. It can be both the first step in mastering panic and the first step in learning meditation.

Plan to practice Belly Breathing once a day, starting with five minutes. Then, gradually increase the time up to about 15 minutes.

Here's a good way to learn Belly Breathing:

Lie comfortably on your back, with a pillow under your head, your knees bent and your back flat. You can stretch your legs out if that's more comfortable. Place one hand on your belly. Once you're comfortable, you can start the exercise.


Inhale while you slowly count to 4. Expand your belly as much as you can – like a balloon. You know you're doing "belly breathing" right when you can feel your belly expand. Then, exhale to the slow count of 4, just letting all the air out of the balloon. As you exhale, just feel yourself letting go of tension.

Keep repeating the belly breathing to the slow count of 4. When your mind wanders, just gently bring your attention back to the counting and belly breathing.

After you have practiced this exercise for about a week, try doing your Belly Breathing when you are sitting. Then, try it at different times during the day, even when you are standing. Notice that it is very relaxing.

Once you have mastered your Belly Breathing, you can use it when you have symptoms of anxiety or panic. Many of the "scary sensations" of panic are related to "hyperventilation", which simply means rapid breathing. Also, during panic, people tend to breathe from the chest instead of from the belly. Breathing rapidly from the chest increases anxiety. Breathing slowly from the belly lowers anxiety and reduces many of the "scary sensations" of panic.

[kenecio]

meditation & spirituality

There is a difference between religion and what I call "spirituality". Religion is often experienced as a set of beliefs that leave little room for questioning. Spirituality is different for each person, and a particular set of beliefs is not required.

To me, "spiritual" doesn't mean either "pie in the sky" or wildly rapturous gospel singers. "Spiritual" means the deepest level of what is important in my life: love, family, helping others, creative expression. I call “spiritual” those experiences in my life that are the most meaningful and profound. By that definition, everyone can be said to have “spiritual experiences.”

The practice of meditation is central to my own spiritual path. Meditation is the process of allowing and even embracing everything we are experiencing and feeling. It's the process of being receptive and open to vision and insight. For me, it is the process of discovering who I really am.

Meditation can get us in touch with the Source – whether we call it God, Jesus, Buddha or just a peaceful place inside.

I believe that the healing that each of us seeks already lies within. Meditation is a key, because it can help us open to the healing that lies within

[kenecio]

THE UNITY PRAYER



For many, prayer can be the most powerful meditation of all. Here is one of my favorite prayers, called the “Unity Prayer”:


The Light of God surrounds me

The Love of God enfolds me

The Power of God protects me

The Wisdom of God guides and directs me

Wherever I go, God is

And all is well

And so it is

Amen.

[kenecio]

Telling Others About Your Condition is the First Step. Trust me. Lisod but it will help greatly. read this.



For me, one of the big turning points in my healing from panic disorder and agoraphobia was when I started to be open with my friends and family. Secrecy and shame were a big part of the condition, and starting to be open was a huge step in my healing.

A few people were uncomfortable, but the great majority were very supportive. It's amazing how many people know someone who either suffers with this condition or has recovered from it!

The way I told people about the condition was very important. Instead of saying "I have agoraphobia," I said "I am recovering from agoraphobia." Saying it the second way was an affirmation of my healing, and people generally responded in a very supportive way.

Before telling people about my healing path, I wrote the following paragraphs to “rehearse”. My diagnosis was “panic disorder with agoraphobia,” but to simplify things, I just called the condition “agoraphobia”.

"I am recovering from an anxiety disorder called agoraphobia. Agoraphobia almost always starts with repeated panic attacks. Agoraphobia is the fear of having a panic attack if you go too far from home or get into situations from which you feel you can't easily escape.

Don't worry about my having a panic attack, because nothing bad actually happens. Panic attacks are extremely unpleasant, but they are harmless. The very worst thing that could happen is that my program for curing my agoraphobia could be set back a couple weeks. And I think even that is very unlikely.

All it really means for you is that I might say “no” to some invitations if I feel I'm not quite ready to do something. One of the keys to curing agoraphobia is making steady, gradual progress and not pushing yourself too hard."

[Malic]

Humor can help.

This mantra can help you..."NOTHING IS WRONG WITH ME" and understand this...its just your mind playing tricks on you.

encourage yourself to be talkative, don't sit and listen, talk talk talk....

face your fears.

[carlo_nunez33@yahoo.com]

ive learned so much reading this thread..

me too, im always struggling everyday and hoping it wont come back anymore..

nakaingon gud ko ngano nagka ing-ani man ko..
n mka question ko, di ba kaha ko mabuang madugay ani..
as in lisod kaau e control ang mind if u have this disorder..

but anyways, thanks for the advice mga bros and sis..
at least makuhaan ang kahadlok...

whew! wat a feeling..hehe

PRAY..our only weapon...

------------------------------------------------------------------------------------------------

Me too xhawise24, may week na halos araw2X ang PA..lalo na kapag I worry and had a bad dreams. It really help a lot pag umaattend ng mga Charismatic worships,... God won't leave us along in this struggle,,, Nasa heart rin lang natin sya... We just have to learn on how to 100% percent surrender our burdens to him at be not afraid of anything dahil kasama natin sya and thank him kahit na we're in d middle of our PA......Pag pinahawak natin kay Lord ng 100% percent ang life natin kahit na anong malubhang sakit pa yan di nya tau pbabayaan. I've meet so many people nung nag attend ako ng catholic charismatic sa Loved Flock ng matindi pa ang naging sakit even 3rd. stage cancer nung preacher but then he continue to serve the Lord despite that sickness and then gumaling sya, the other was 2 beses na habang buhay na pagka bilanggo si Mr. Bingbong Crisologo na himalang naging Congressman parin ngaun sa Quezon City despite nung bad reputations na naexperienced nya. Nakalaya sya without anyone na lumalakad sa papers nya sa court and the wonderful thing is according to him is that nangyari lang un nung kamapit na sya kay God dahil wala ng nagawa ang kayamanan nya, political powers at wealthy friends. He's totally hopeless dat time, na wla na syang ibang makapitan kundi si Lord lahat ng political connections nya wala na, pera nila naubos na kakalakad ng papers nya but hanggang sa naubos wala ring nangyari, di na sya naalala ni Marcos. Yung isang preacher na babae may heart enlargement sya tapos another is ung sakit na pag inatake ka 10 mins. lang ang life mo and u could die on the spot, pero 4 times na syang inaatake but then God is so good di sya pinapabayaan.... U know isa lang pumasok sa isip ko dat time why miracle is happening to them and to others na di ko na narinig mag preach because I'm late, it's because they are all serving God and people not for anything else but for good will. They direct thier life towards serving the Almighty God.



Loved Flock po they're a catholic charismatic......am sure po may chapter din sila dyan sa inyo....