Panic Attack Quotes
1. Emotional Refractory period is a system that is meant to keep you in the same anxious state that you’re already in. It wants to keep you in a place of fear and deeply sensitized, keeping you looking over your shoulder for the next potential threat. It will take information from the outside world, that re-triggers the state that you are already in.
You will not perceive good things around you as good.
Walking on the road and feeling sensitized, wondering are there any people around who would help me if I have a panic attack, or worse.
2. In the moment when fear takes your attention, and you move towards catastrophic ways of perceiving your symptoms - it’s in that very moment you should change something in your body.
Don’t look to grapple for with your thoughts- “think positive think positive… it’s gonna be fine it’s gonna be fine”. You will make it worse because you are only adding it to the adrenaline.
What you want to do is make a change in your body. The best thing you can do is slow down. Watch your speed, go neutral. Allow yourself to trust that the symptoms in combination with those intrusive thoughts will lessen in strength over time. You must trust.
A change in your speed, breathing patterns, posture, a change by using more hand gestures, a change in your facial expression. Whatever that change in body is, you need to make one.
3. Law of substitution states that one cannot stop themselves from thinking about something.
For example, try not to think about the Statue of Liberty. See how that failed?
Your mind does not understand “don’t”.
Your mind actually processes it as “Think about Statue of Liberty.”
Similarly, if you keep repeating in your head “don’t think about symptoms of anxiety”, guess what happens.
4. there is always something that you could imagine in your brain that could go wrong, and you could make yourself have a panic attack. Like, your body would actually respond to that.
That’s how powerful the thought process is.
5. It is scientifically proven that you cannot suppress a negative thought by just ignoring it. The more you try not to think of something, the more you think of it.
Allow the negative thought to come. It doesn’t mean you agree with it. It just means that you are not running away from it and you’re not trying to suppress it or ignore it.
6. when you are having a panic attack, it’s so incredibly painful that it feels like something is terribly wrong inside your body.
you feel like you are going to die.
That’s intense. If you are feeling that you are going to die there is not much more intensity than that.
7. When you are having a panic attack, one simple line that can get you through the panic attack when you are having it is…
“this is uncomfortable, but it is not dangerous”
8. Anxiety and panic attacks have never killed anybody.
9. How to view your symptoms?
Tell yourself that:
My symptoms are a result of accumulation of sensitivity that is in my body.
My symptoms are related to the inner wounded child that still hasn’t had its needs met.
My symptoms are trying to alert my conscious mind that something in this environment is being connected to something that happened in the previous times of my life.
And therefore these symptoms are trying to protect me.
10. When that initial fearful thought strikes, you go “omg what is this?” and the adrenaline builds up, making the symptoms stronger and making it difficult to stop the cycle.
Every situation of anxiety is an opportunity for you to practice. When that initial fearful thought or a symptom strikes, you can take a new direction and start to notice when your fear starts to decrease. It decreases when you realize it’s happening due to anxiety and you stop the thoughts right away. If the thoughts continue, do not show any respect to them whatsoever. Turn your focus from your inner world to what is happening around you in your outer world.
11. When you are having a panic attack
1. Allow the symptoms and sensations to take place. Let them happen and don’t give them importance or respect that they crave. This will stop any further adrenaline spikes.
2. Distract your focus and get your adrenaline out of the system by walking/jogging. Set a challenge of walking and coming back within a time limit. This will help in focus distraction.
3. Let the storm pass.
Over a period of time, this management of panic attack/anxiety will become habitual.