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Maintaining Your Cure For Panic Attacks in 10 Easy Steps
Imagine yourself in a situation that makes you anxious. You’re beginning to worry that your anxiety will escalate into a panic attack.
what can you do? Here are several very important suggestions:
l. Challenge your thoughts. Don’t decide that a single setback means failure, or proof that you can’t succeed. This kind of thinking leads to guilt and loss of self-confidence. Review your previous progress so you can feel better about yourself. Remember that occasional failures are part of the growth process.
2. Prepare for setbacks. Expect them to occur. Accept that some circumstances will cause you anxiety. Do not avoid your feelings, but use the situation to practice coping techniques.
3. Practice for success. Choose your response to a setback; you can do that now.
Don't become preoccupied with negative fantasizing; think about what is really happening. You can even plan ahead, thinking about what you will do about a setback before it happens. Above all, use a setback as an opportunity to learn about yourself and how you cope with stressful situations. A positive approach increases self-confidence, makes setbacks easier
to manage. and reduces the chance of future setbacks.
4. Talk to yourself. Pretend that you are talking to your best friend. Admit that you’re having a rough time. Remind yourself that you’ve made progress, and that the setback problem is temporary. Talk to yourself in a soothing,
comnforting voice: “Could I be overreacting? What’s really happening? What kinds of catastrophic thoughts am I having about the situation?7” The more you can identify your feelings, the more control you will have over them.
5. Sort our what you are really feeling. Other feelings, such as anger, sadness, or loneliness, can be mistaken for anxiety. Perhaps something you’re not even aware of is bothering you. Since many people have setbacks during stressful periods, try to identify those times when you are vulnerable to increased anxiety. And don't forget to consider physical factors, such as lack of sleep. Above all,
don't blame yourself for whatever you are feeling; focus on the external circumstances that may be causing you to feel this way.
6. Try to do same problem-solving. Begin by rating your anxiety. Identify what happened just before your anxiety scale began to rise. Perhaps
you're only slightly uncomfortable. but you're worried that the level
you're feeling right now, maybe a 3, for example, might escalate into an 8. Stop, take a step back, and think. Your problem-solving efforts will teach you to recognize what causes your own setbacks. Then, you can develop a plan of action to deal with these new discoveries. And you can remind yourself that "competence breeds confidence.”
7. Review the records of your progress. Your records are the visible proof of your progress. When you have a setback, look at those records;
they'll remind you that you made it through these difficult times before, and so you can do it again. Stick with it. Face the setback head on – give yourself the courage to overcome the associated anxiety.
Review your records and congratulate yourself on the progress you’ve made. Keep negative feelings in perspective.
9. Stay active. Don't allow a setback to disrupt your progress for long. Pace yourself. No one can tell you how quickly your problems will be solved. Return to the anxiety - producing situation as soon as possible. Practice the coping strategies that have worked in the past.
10. Get support from friends, family and/or a therapist. Share your feelings of frustration and disappointment.
Remember that these attacks can be overcome. Many, many others have succeeded and so can you just by clicking the button below:
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