When you fear the symptoms of panic....

FrancesL · Post by **FrancesL** » Sun Aug 24, 2008 5:37 pm

So we all know when we are no longer afraid of the panic attacks they occur with less frequency.
I know sometimes it is the issue of "freaking out" in front of people...but what about when you don't give a darn if everyone thinks you just stepped out of the looney bin?? What do you do when you fear the symptoms of the panic and just can't stand them?

I know for me personally I have to keep reminding myself that CONTROLLING the panics and making them stop isn't what brings recovery. (I realized that when I went through this before and recovered.) It is when you can sit there/stand there (whatever) and just give in and let them happen and stop caring that actually brings long lasting recovery.

We are learning in here how to try to talk ourselves down before we get to a level 10. That works a lot of time and is very beneficial...but some people, I would be included, struggle with the fact that sometimes you CAN'T talk yourself down and "control" every attack and stop it from spiraling.
So what is the answer then?? It would be being able to just float through an attack...even at a level 10!

Any tips anyone would like to share on how to stop fearing the symptoms? That way when you are in a panic and CAN'T talk yourself down, it still doesn't control you? Please share.

Guest · Post by **Guest** » Mon Aug 25, 2008 10:47 am

Frances:

Funny but I think you jsut described me and my big issue! I've had mild panic/anxiety for 10 years but then 8 months ago had a major episdoes. I tried Paxil for a week and hated it so stopped. Then I did CBT....the program helped in general with panic but I retained some general anxiety. I had a big life change two months ago and I've been in a weird state ever since. Still seeing the therapist who says my major issue is as you describe: accepting panic. I cognitively understand what is happening and why, but I hate the feeling. So I have no answers for you but the same question: how to stop fearing the symptoms?

Guest · Post by **Guest** » Mon Aug 25, 2008 10:59 am

One way is to expose yourself to what you fear -over and over and over again. Feel the anxious feelings, breathe into them, remind yourself that you are exposing. Understand that there is only one way out - and that is through the fear. One day you'll wake up and KNOW you can handle it - no matter what "it" is, and you'll do whatever it is that creates anxiety for you - knowing that you can handle it. You'll be in charge of what you do that day instead of the anxiety being in charge.

There is no other way.

If you are at a ten, then pull in the reigns. Go back to where you felt safe. Breathe. Get yourself calm. Then go back to what scared you and expose again. Use your breath work. Stop your thoughts that want to defeat you and focus your attention on the exposure instead of your negative, scary thinking. Be patient. This works. It just takes time and your perseverence.

Guest · Post by **Guest** » Mon Aug 25, 2008 12:42 pm

OUCH I don't want to feel a 10 panic I have severe phobia of the interstate where I live there isn't an exit for 14 miles or 20 when you are at a 10 1 mile feels like 20 and the get me out of here before I die and you know what you turn and run in that and it will be harder to go back to try again I know I did it and I've been set back for 3 years I am really getting agravated I am afaid I will have to face that demon ouch the only way out of fear is thru but lucinda says do it with our tools learn to calm your self down if I did't have to go so deep into fear it would not be so bad

Guest · Post by **Guest** » Mon Aug 25, 2008 12:54 pm

I understand the concept of exposure...I went through CBT and spun around in my chair, hyperventilated, etc.....these days, it typically isn't a readily identifiable situation or event that gets me anxious or panicked.....it just "happens". And as I hate the feeling, I don't float or accept, I get upset or pissed off and the panic grows. I think this was more of what Frances was noting. I understand the biology of panic, breathing techniques, negative thoughts, etc. But I seem to have trouble just accepting panic is my best buddy and this seems to be one of my core issues at the moment....especially when I'm woken up during the night by this.