The 9 pillars to overcome panic attacks

You have achieved it: after a lot of effort you have become the person who causes you the most anxiety, causes you the most damage and, unfortunately, you end up radiating that negativity onto others.

“Not even your worst enemy can hurt you that much. like your own thoughts Buddha

We are exposed to continuous comparison, and that causes us a lot of anxiety. In addition, if we add to this that we must endure the daily bombardment of bad news, the whole makes us create a cocktail that is poorly controlled. It can have very bad consequences on our mind, which will be translated into bad sleep, stomach pain, bad mood, headache or fatigue.

• Related article: "Types of Anxiety Disorders and their characteristics"

Overcoming the panic attack

On this occasion I have brought a series of Tips that I would like you to take into account when facing your panic attacks, or if you have already gone through some, that you use them as a reflection in order to know how to deal with them better. They are keys that I have been drawing from my clinical practice and from seeing different patients who, like you, have suffered this and have been overwhelmed by this problem.

1. Do not try to learn not to get anxious, but to know how to channel it

Don't you realize that if I tell you not to think about a green dog, you'll think about it more? Well The same happens if we go all day with the idea in mind of not having anxiety: you will carry it between your eyebrows all day.

You have to change "control" to "management", and in that I want you to pay attention to me. It is impossible to eliminate an emotion such as anxiety or fear, but we can know how to manage it so that it does not create more feelings of anguish.

2. You can be afraid and be in the place

Panic doesn't have to decide us to leave. This often makes you set your pace of life and is very negative, if for example you go out into the mountains for a walk with a friend and you suffer a panic attack try to continue there, that will make you gain security and feel more capable in the face of future panic attacks, right? do you think?

3. Do not focus your life on preventing things from happening to you, but on focusing where you want to go

This way you can prepare yourself to solve any situation. Get rid of the obsessive idea of ​​​​"this can't happen to me again" and as a result, create a life stuck to not going to certain places so as not to fall into it. We cannot make anxiety our lifestyle, and it is important to know.

4. Anxiety is an emotion, not a god

It can't control you, nor can you worship it all day.

5. Give a real meaning to the lived experience

"I was about to die": that's what your mind thought was going to happen. It wasn't death you looked at, but the fear of that death.

6. You have the right to be afraid or anxious, but fear or anxiety is an emotion and it is not a truth

Therefore, accept your emotions. It's normal to be scared, and it will help reduce your anxiety.

7. Panic works by association

Be very careful with this; If, for example, as we have seen before, you had a panic attack going up the mountain to look for mushrooms, you are going to involuntarily avoid going to the mountain for mushrooms, have you noticed? Well, this is totally negative and it hurts you a lot. You have to abandon the obsessive idea that being anxious and being anxious are incompatible, and it is totally false. Do not think that you can only live without anxiety, you can have anxiety and be there. You have to hold on, and even if it's bitter sometimes, stay there.

8. Never stop working your breath

It is important. I am not asking you to meditate, simply that you know how to breathe with your gut and expel with your chest. If you want to know this better, look for information on the diaphragmatic breathing.

9. Focus on the here and now

Stop living in the past month when you got the last episode, and stop thinking that doing X thing tomorrow will give you the next one. Focus on the present moment and on the tools to solve this.

In conclusion...

As you can see, I am not going to deceive you, this is just the beginning and some basic notions that you can apply to your panic attacks. I am not looking to solve such a serious problem for you with these nine pillars, but yes make you reflect and sow the seed of change. I ask you to read them and be constant, and above all that you apply them in your day to day.

I also want to encourage you to look at what the points I have shown you are like and use them as inspiration to develop your psychological tools.

Lastly, tell you that Don't feel bad about asking a specialist for help., since this is a more common problem than you think, and the sooner you ask for help, the sooner we will solve it.

Anxiety problems? Do I help you

If you are interested in improving your life and reducing your anxiety with professional help, do not hesitate to contact me. We will be able to start the sessions without leaving home and with an appropriate price for current times.

My name is Javier Ares, I am a General Health Psychologist and among my specialties I offer psychological treatment in cases of anxiety. My contact details are available here, and I invite you to follow me on my instagram and my youtube channel.