How to Stop a Panic Attack – In How to Stop a Panic Attack – In 20 Seconds20 Seconds

By Meital JamesBy Meital Jameshttp://Natural-Alternative-http://Natural-Alternative-Therapies.comTherapies.com

Since the only thing that Since the only thing that has helped me has helped me personally was personally was cognitive behavioral cognitive behavioral therapy, I decided to therapy, I decided to share an excellent CBT share an excellent CBT technique that will help technique that will help you stop the panic you stop the panic attack immediatelyattack immediately. . It’s It’s something practical to something practical to focus your attention on focus your attention on when you feel the when you feel the pressure of a panic pressure of a panic attack comingattack coming. .

I “stole” this exercise from I “stole” this exercise from the the Panic Away programPanic Away program

(don’t tell anyone…) and (don’t tell anyone…) and here it ishere it is::

When you feel the When you feel the sensations of a sensations of a panic attack panic attack building do the building do the followingfollowing: : Tell the Tell the panic that it has 20 panic that it has 20 seconds to initiate seconds to initiate the full panic the full panic attackattack. . 20 seconds 20 seconds and no moreand no more. .

After the 20 seconds are complete it After the 20 seconds are complete it must must stop making empty stop making empty threatsthreats. . You are allowing You are allowing 20 20 secondsseconds for it to fully manifest but for it to fully manifest but not a second morenot a second more. . Whatever the Whatever the bodily sensation that you fear is, it bodily sensation that you fear is, it must happen within that 20 second must happen within that 20 second time frametime frame. .

--If you heart is going to explode If you heart is going to explode then it has 20 seconds to do sothen it has 20 seconds to do so..

-If you are going to lose control, -If you are going to lose control, then your mind has 20 seconds to then your mind has 20 seconds to do so.do so.

-If you are going to faint – 20 -If you are going to faint – 20 seconds! But absolutely no more seconds! But absolutely no more time than that.time than that.

You get the pictureYou get the picture. . By By setting a specific time setting a specific time frame you establish frame you establish boundaries of controlboundaries of control. . You turn it into a game You turn it into a game where you call fear’s where you call fear’s bluffbluff. . If it were a poker If it were a poker game, you are asking game, you are asking anxiety to show its anxiety to show its handhand. . This works This works because it establishes because it establishes a sense of control a sense of control within your mind and within your mind and bodybody. .

You think to yourself “You think to yourself “I am not I am not prepared to spend my time prepared to spend my time worrying about thisworrying about this. . I’ve had I’ve had enoughenough. . I am going to be I am going to be generous and give it 20 secondsgenerous and give it 20 seconds but after 20 seconds and nothing has but after 20 seconds and nothing has happened then the opportunity has happened then the opportunity has officially passed and I am going to go officially passed and I am going to go back to what I was doingback to what I was doing..” ”

Then start counting – But nice and slowly, Then start counting – But nice and slowly, don’t rattle it off as fast as you candon’t rattle it off as fast as you can. . Really tease it out like you did when you Really tease it out like you did when you were a child and you never wanted to were a child and you never wanted to reach zeroreach zero. . Teasing it out is the key Teasing it out is the key because it allows you to feel generous because it allows you to feel generous and that you are giving anxiety every and that you are giving anxiety every chance possiblechance possible. . Deep down you know Deep down you know there is really nothing to fearthere is really nothing to fear. .

To really help tease it out, break the last few To really help tease it out, break the last few numbers into fractionsnumbers into fractions. . 5…………………………5………………………….. .. 4…………………………4………………………….. .. 3…………………………… 2…and three 3…………………………… 2…and three quarters… 2…and half……………… quarters… 2…and half……………… 2…………………………2………………………….. .. 1…and three 1…and three quarters… quarters… ((last chance anxietylast chance anxiety) ) 1…and 1…and half……………… half……………… ((I really can’t wait any I really can’t wait any longerlonger) ) 1…………………………1………………………….. .. 00. . Sorry too Sorry too late we’ve reached the endlate we’ve reached the end. .

By not rushing through the countdown By not rushing through the countdown you will feel your confidence soar you will feel your confidence soar because you are demonstrating real because you are demonstrating real control and authority over your anxious control and authority over your anxious thoughts and bodily sensationsthoughts and bodily sensations. . You You are saying “look, I am really trying to are saying “look, I am really trying to give you all the time I can to unleash give you all the time I can to unleash X,Y, and Z, I am being very generous X,Y, and Z, I am being very generous here with this countdownhere with this countdown. .

Count your way to freedomCount your way to freedom. . Count Count your way to confidenceyour way to confidence..

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