Breaking Free From the Burden of Panic Attacks
The burden of panic attacks is undeniably heavy, like an invisible force dictating the rhythm of your life. The tightness in your chest, the racing thoughts—it's an experience many grapple with. In this blog, we'll explore the top 5 mistakes individuals often make when dealing with panic attacks and how to navigate them with resilience.
1. Avoiding Triggers: The Escape that Backfires
Panic attacks often have identifiable triggers, ranging from drinking coffee to traveling far from home. Recognizing and understanding these triggers is vital. However, avoiding them altogether is a mistake. While it might bring momentary relief, long-term avoidance reinforces the belief that the trigger is genuinely dangerous. The solution? Embrace gradual exposure, teaching your brain that these are sensations, not imminent threats.
2. Suppressing Anxiety: The Pressure Cooker Effect
The desire to stop a panic attack in its tracks is natural, but attempting to forcefully suppress or control anxiety during an attack can backfire. The key is acceptance. You can't prevent an attack, but fighting it can intensify physical sensations, making the experience more distressing. Allow the anxiety to run its course. Acceptance becomes a powerful tool in managing panic attacks. Learning how to effectively breathe, can be helpful in riding out the wave of panic. I created a free audio guide to teach you how to do this.
3. Misinterpreting Physical Symptoms: The Anxiety Amplifier
Misinterpreting normal bodily sensations as signs of impending danger fuels the panic cycle. If unsure of the safety of these sensations, consult with your physician for medical clearance. Once assured of good health, changing your thinking becomes crucial. It's admittedly easier said than done, but recognizing these sensations as anxiety-related, not harmful, is pivotal.
4. Relying Solely on Short-Term Solutions: Beyond the Quick Fix
The urge for a quick fix during a panic attack is understandable. However, relying solely on short-term solutions like medication or leaving the situation without addressing underlying cognitive and behavioral patterns is a mistake. Integrating therapeutic approaches such as Cognitive Behavioral Therapy (CBT) or Acceptance and Commitment Therapy (ACT) provides a roadmap for long-term change.
5. Isolating Oneself: Breaking the Silence
Dealing with anxiety and panic is akin to weathering a relentless storm inside. Isolating yourself only exacerbates the impact. My husband, Justin, wrote a blog that talked about how hiding his panic only added to his suffering. Seeking understanding and assistance from friends, family, or mental health professionals is crucial. While shouting your struggles from the rooftops isn't necessary, confiding in trusted individuals or joining a support group can make a significant difference.
Remember, the journey through panic attacks is challenging, but by sidestepping these common mistakes, you begin paving the way toward a life with the joy of living, free from the constant undercurrent of anxiety. Seeking professional guidance, building a support network, and embracing a holistic approach are key. On the other side of this darkness, envision a version of yourself unburdened by the weight of panic. Don't give up; the path to healing is within reach.