Saturday, January 29, 2011

Anxiety and Panic Attack Cycle

How to stop the panic cycle

The same nervous thoughts play over and over again in your head.
Like a scratched record it keeps repeating.
In this case though, it's not some nice piece of music that repeats, it's an unpleasant, anxious thought, you'd rather not dwell on.

Ad nauseum this panic and anxiety cycle goes round and round.

It can be a myriad of things in daily life that can fire off the anxious thought that starts this cycle.
Now you noticed your discomfort and this only adds to the power of the cycle.
It feeds upon itself..
The panic cycle can go on for minutes, hours, even days.

Once stuck in this cycle, it can be quite daunting and dizzying as you seemingly lose more and more control.

There is a way to stop the cycle as it begins and bring the merry-go-round to a screeching halt.

Using RTS, a 3 step method to regain your composure, senses and breath.

1. Recognize
2. Trust
3. Shift

Recognize the start of the all too familiar cycle.
The dwelling on the worst case scenario, the worry, the sense of impending doom.
Recognize and catch yourself red-handed getting yourself all worked up.

That the birds of worry and care fly over you head, this you cannot change, but that they build nests in your hair, this you can prevent. ~Chinese Proverb

Trust that all will be ok. Everything works out ok in the end... maybe not ideally, but it all comes out ok in the end.
If so inclined, hand over your anxious thoughts or worries to your higher power, what/who ever it may be.

My life has been full of terrible misfortunes most of which never happened. ~Michel de Montaigne

Shift your thoughts and attention elsewhere.
Give another idea some attention for a change. It doesn't even have to be a logical or relevant thought.
Think about how soft and cuddly puppies are. Sounds silly, but if you do think about soft cuddly puppies, guess what,
you're thinking about soft cuddly puppies and not what worries you or sets off a panic attack cycle.

Drag your thoughts away from your troubles... by the ears, by the heels, or any other way you can manage it. ~Mark Twain

The next time you have a hard time falling asleep, you can practise the RTS technique.
Often we lie awake unable to sleep, not because our bodies are full of energy.
Most of the time our bodies are drained and completely run ragged for the day.

Recognize the worry-some thoughts you are dwelling on.
These thoughts get you heart rate up and get you going.

Trust that things WILL be ok.
Every minute used worrying is a minute lost.

Shift your attention away to something perhaps more conducive to where you want to be... asleep in this example.
Ever notice it's easy to fall asleep when your bored?
Then actively think about something utterly boring.
Whatever you think of, make sure it's boring. Soon you will notice your mind is calming and shifting into sleep mode.

As with anything, practise and use will provide expertise.
Using this simple 3 step process will help to drastically cut-down on the amount and severity of the
anxious thoughts you may have from day to day.

To learn more about how to end panic attacks and general anxiety fast then Click Here

All material provided is for informational or educational purposes only. No content is intended to be a substitute for professional medical advice, diagnosis or treatment. Consult your physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition

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