Is it any wonder most of us at some point in our lives will suffer at the hands of feeling anxious, and perhaps have the horrible experience of panic attacks?
Helen Crozier – counsellor and hypnotherapist
Our lives are unpredictable, often uncontrollable, and ever changing. We are bombarded with uncertainty – and the media and government give us reason to be fearful.
At this moment in history, we are more anxious than we were when life was more simple and understandable.
In my job as a counsellor and hypnotherapist, the majority of my work involves clients seeking support with their anxiety. I see so many people who feel trapped in a cage of terror and can no longer function or in any way take enjoyment from their lives.
The clients I meet are experiencing this in their lives and at younger and younger ages. I feel so empathetic to people in those situations, which is why I hope these few tips on controlling anxiety will help as you practice them.
1. Firstly, find out what is a priority in your life, and what are your real responsibilities – not just those that are expected of you, by others and more importantly…yourself!
2. Learn and practice sentences to enable you to be equipped at how to say “no” easily in situations that make you feel uncomfortable, or are simply unfair.
3. Learn about yourself, what makes you happy, and what doesn’t. Stick to what makes you happy in life if it is not damaging to yourself or those around you.
4. Realise at times of anxiety that you can only control your small bubble of yourself and your immediate family – you simply can’t give to anything else in the wider world.
5. Stop watching the news, reading the papers or reading magazines!
6. Stop comparing yourself to others – you REALLY don’t know what is going on for them, or what has happened in the past.
7. Controlling and stopping panic attacks is a technique that has to be learnt. When the techniques are used, your world of anxiety can be controlled and you will get better.
You may not completely stop the attacks immediately, but you will be able to make yourself more comfortable while you practice getting it right. Think of each attack is an opportunity to get better at overpowering them.
8. Please remember very importantly that nobody has ever died of a panic attack. Panic is short term (designed for fight or flight) and WILL end. Nothing bad will actually happen to you, but I understand that it really feels like it will!
9. The first step to beating the attack is to remove the fear of them. Adding anxious feelings to the mix will only exacerbate the attack. Once the fear is removed, the panic will disappear.
The more you fight it, the more you will be tense and you are directly adding fuel to your attack. Remind yourself that you are in control of your own mind; therefore you can control the attack, not the other way round.
If you understand each symptom this helps eradicate the fear. For example, palpitations happen because of adrenalin (not anything more sinister); hyperventilation is caused by too much oxygen in the brain. Pick the attack apart – this will help you see it for what it really is.
10. The next technique is to visualise and concentrate on every detail of a place of security and reassurance, which you have in your imagination: a beach, a garden or even your own bed is fine. Imagine in detail every smell, sight and sound. When you are there, then imagine every part of your body going limp and loose.
11. Please remember – worrying about the future destroys everything in your current life. Try to remember a time when you were actually able to predict long term outcomes accurately. It almost never happens, so you are wasting your time preparing for something that in all probability will never happen!
12. As much as you can, try to stay positive and grateful throughout the day. Noticing (and even noting down) the small things in life can actually change the chemistry in your mind!
Negativity and positivity are habits which erode into your brain. Make your mind have positive habits by practicing this. Removing negative thought patterns is the key for long term recovery.
13. If you are aware of certain places and situations which bring on symptoms of anxiety and panic, don’t make the mistake of always avoiding them, this will teach you nothing and continue to teach your mind that you were right to fear those situations.
Places that are feared can also grow in number if they are not dealt with until you are completely in the mode of avoidance and being trapped in your nightmare.
14. Use the tools you have learned, such as specific breathing techniques and distraction. Distraction can work by taking your mind to another focused place, which means the mind cannot focus on panicking!
Examples of this can include remembering the ingredients for the evening dinner, reciting the “times tables” etc.
15. After an attack, it will help to write down how you felt, what happened and how you feel about it now. This can bring the attack in to the reality of what it is and how you can manage the symptoms of future anxieties.
16. Hyperventilation can be one of the most uncomfortable feelings of a panic attack. The feeling of this can cause much more panic, as it is such an odd sensation. It is simply caused by too much oxygen in the brain, which is why learning and remembering your breathing techniques are essential.
17. So, you need to get the balance of oxygen right in your brain. One way of doing this is to take a huge deep breath in to the count of 7 seconds, hold it for 7 seconds and exhale for 7 seconds.
For most people, this feels like an impossibly long time to breathe for. This can be practiced for lower times at first (when the panic is not taking place). Eventually you will be able to achieve the full 7 seconds.
In the event of a panic attack, just holding your breath in for a while, this alone will ease your symptoms, to the point at which you can practice your techniques properly.
Work with my clients is hugely rewarding when I see the difference the freedom from anxiety produces in their lives. It does take real commitment, dedication and hard work to take back control of your mind and body, but the results are real and achievable.
9. The first step to beating the attack is to remove the fear of them. Adding anxious feelings to the mix will only exacerbate the attack. Once the fear is removed, the panic will disappear.
14. Use the tools you have learned, such as specific breathing techniques and distraction. Distraction can work by taking your mind to another focused place, which means the mind cannot focus on panicking!