Notice: The following is presented for informational purposes only. Assessment and treatment should always be directed through one-on-one consultation with a trained professional.
This is one of my favorite questions and obviously one of the most important ones for people who are trying to gain mastery over panic.
There are basically two options for what to do when you feel a panic attack coming on. The first is to use a coping technique. The second is to do an exposure. And yes, I will explain what coping techniques and exposures are! But first, let’s start off with my favorite analogy:
The Demon Analogy
Panic disorder can be thought of as a demon. There are two ways to fight this particular demon. The first way is to use your shield -- Using your shield means using medications (such as Xanax), leaving the situation for a while to calm down, using relaxation techniques, and/or talking back to your anxious thoughts to quite them down. In the next part, I will describe these coping techniques in detail including their pros and cons. But apart from your shield, there is also a second way to fight this particular demon – it turns out that every time you face the demon head on, he gets weaker. Each time you challenge him, he gets smaller. That is where exposures come in to play. Exposures involve turning the tables on the demon by jumping him, challenging him, and saying “Bring it on. Is that all you’ve got?”
Initially, most coping techniques alone are actually not strong enough to stop a panic attack . For example, you may try relaxation to stop a panic attack but it’s just not working. The demon is so large, that he just swipes your “shield” aside. However, usually after one to two months of starting to face the demon (i.e. doing exposures), the demon become so small that the shield techniques finally start working! And after several months of exposures, the demon typically becomes so tiny that he stops coming around at all and eventually dies.
These combined tactics of using your shield and periodically facing the demon head on will help you gain mastery over panic once and for all. If you learn these techniques (in a type of therapy known as Cognitive Behavioral Therapy) it is very likely that you can eventually enjoy going out with your friends, driving your car, flying overseas, and enjoying a sunny day at the beach without having to worry about panic any more.
About the Author:Visit PanicMastery.com to to get a free pdf copy of Dr. Kiriakos’ \"The Worry Guide\".
Lindsay Kiriakos, M.D., is a practicing Anxiety Disorder Specialist. Certified by The Academy of Cognitive Therapy for Cognitive Behavioral Therapy, he has compiled his years of experience in to the \"Panic Mastery Course\" which was specifically developed for people who suffer from Panic Attacks. You can contact Dr. Kiriakos by email
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Psychologists prescribe meds?
By: tul2007tul | 26-09-2007
are there any states in america where a psychologist can prescribe medications (the way most psychiatrists can)? if so, what states are they and what the laws regarding this?
When I have to be around a group of people I get ...
By: clbriggs82 | 17-09-2007
when I have to be around a group of people I get extremely nervous and I don't know what to do or say, so I don't say anything which makes me appear to be very stand-offish, and most of the time those people will call me on it and say things like " you sure are quiet" or " smile" which makes me feel worse and more tense. please tell me how to be calm and actually initiate conversation with people or any advice at all. Thank you
My grandaughter is 10 years old and has started to ...
By: CASTLEMAN | 05-09-2007
My grandaughter is 10 years old and has started to get panic attacks in the last few months. We are taking her to a therapist and have seen the family Doctor, who would like to put her on some type of medication, which I am against. In the past year she has lost her Dog, her grandfather and a young cousin who lived with her family, that moved away. Could her panic attacks be from loss. Please help. Thank You Anna McGuire/ her grandmother
Therapy and creativity
By: jcorn912 | 06-08-2007
Does therapy help or hurt the creative process?
What do you think of Hypnotherapy?
By: HypnoFreak | 28-06-2007
what do you think of Hypnotherapy?is it good?bad?have you tried it?
My girlfriend is 25yrs old and suffers badly with ...
By: Timbers | 23-06-2007
My girlfriend is 25yrs old and suffers badly with Ibs which is sometimes triggered by panic attacks and anxiety. She was fine though 4 yrs ago but then a close relative passed away it started. She has since had councilling which helped a little and her doctor put her on mild antidepresants and for a while her condition got slightly better but now it has flared up again and we don't know what to do. The doctor doesn't seem to now either but something needs to be done as it is affecting her life, she struggles to get to work in the morning in fear of needing the toilet and when we go out to a crowded place she comes down all funny with her panic attacks. She has booked an appointment to see the specialist but in the meantime we were wondering if anyone has any suggestions drawn from experiences?
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