How to Overcome Panic Attacks

Panic attacks are debilitating conditions that affect millions of people for most of their adult lives. These ten-minute episodes happen unexpectedly, at least for the first time. You may suddenly be stricken with an intense feeling of terror, begin to gasp for breath, feel your pulse racing and your heart pounding wildly. You may even feel dizzy, nauseous and you may even pass out.

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What’s so bad about panic attack is not the fact that the feelings and the physical sensations are evoked by irrational or unfounded fears; it’s the after-effects that’s debilitating. The lingering feeling of terror and anxiety that first-timers carry around is often the culprit of succeeding panic attacks. This definitely requires more than anxiety medication to address.

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy or CBT is one widely-used approach to treat panic and anxiety disorders. CBT is an adaptive treatment that in used for several disorders besides panic and anxiety. You have to understand that despite the general principle, treatment is done on a case-to-case basis to suit the particular needs of the patient. Severity also plays a factor in determining how long you need to be in therapy. For anxiety disorders however, the American Psychological Association says significant improvement is noted after 8-10 sessions with anxiety patients.

Basically, CBT works with the view that your feelings are direct results of your thought processes. An invite to a party, for example, can evoke different thoughts in different people. For someone who thinks parties are excellent opportunities to socialize and meet people, the invitation brings a happy, excited feeling. For a homebody who thinks parties are  not their thing, the invite inspires nonchalance, as they often prefer to stay in and watch some films on a Friday night. For someone who’s generally timid and shy, they may think parties throw them off and there’s a good chance they’d embarrass themselves. Obviously, this line of thinking causes anxiousness.

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Cognitive Behavioral Therapy teaches you to challenge these negative thoughts and work toward replacing them with positive, yet realistic thought processes. This process is called cognitive restructuring and involves three steps:

First, you need to identify what your negative thoughts exactly are. What runs through you head when you’re feeling anxious? What were your exact thoughts when you started to feel anxious? Confronting your scary thoughts and seeing them as they are is easier said than done so let your therapist help.

Second, challenge your thoughts with a dose of reality. The odds of worst-case scenarios happening can never be eliminated. But what is the likelihood of your worst fears happening? Although this step puts emphasis to taking control of your mental faculties, the strategies required may involve conducting real-life physical experiments. If acting out is necessary to help you analyze your fear, do so to give your mind a jolt.

Last, replace your negative thoughts with more realistic positivity. This is the part where you may need to look yourself in the mirror and talk out loud to your reflection. Verbal affirmation is a wonderful thing that helps you towards a path of positivity.

How To Overcome Panic Attacks:

The Linden Method
How To Overcome Panic Attacks

With treatment centers in the US, UK, Germany and Mexico, plus more than 125,000 customers and positive reviews from experts, this is definitely a treatment to consider. I find that the unlimited telephone and email support offered by trained psychologists and counsellors incredibly useful in time of need. You can try it risk free so I strongly recommend you give it a try. The Linden Method could very well improve your quality of life if you suffer from panic attacks, agoraphobia, anxiety and OCD.

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Panic Away      
How To Overcome Panic Attacks

Developed by Barry Joe McDonagh, Panic Away offers another great treatment for panic related disorders. With over 42,000 successfully treated and over 7 years online this is a serious treatment option to consider. I particularly find the private coaching offered by Barry very useful, and it is currently offered for free. I highly recommend you try this treatment.

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