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Challenge Your Catastrophic Thoughts

Panic attacks can be false alarms in many cases.

The bad thoughts that one may have (“I am about to die!” or “I am going crazy!”) need to be challenged and replaced by rational thoughts like: I am having a stressful, emotional response to a problem, and this will be over in a few minutes.

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MORE IDEAS FROM THE SAME ARTICLE

The Autonomic Nervous System (ANS) region of the brain is activated during a panic attack, and two opposing components get to work as needed:

  1. The Sympathetic Nervous System: Releases adrenaline and other hormones to help with the ‘fight or flight’ re...

  • Around 15 to 30 percent of us experience a panic attack at least once in our lives, which is essentially our body’s emergency response system.
  • Symptoms include more blood being pumped into our muscles, narrow vision, faster breaths and auto...

Being aware of your body’s response and trying to relax can help restore the balance to the autonomic nervous system **(ANS), allowing the parasympathetic system to come in the front.

One needs to understand that panic attacks, in general, are not dangerous but is an automatic res...

Breathing deeply and consciously will help your parasympathetic nervous system to get into action. Slowing down your breath also relaxes you in general, and just 10 breaths per minute can minimize many fear-based symptoms.

It’s good to practice beforehand any breat...

There are three reactions that the body produces when in the grip of a panic attack:

  1. Catastrophic or danger-oriented thoughts, which fuel the feeling of fear.
  2. Physical symptoms, like sudden racing of the heart.

If you flee the place where you have a panic attack, the problem can penetrate deep inside you, leading to long term fear.

Staying in place makes us face our fears and understand that the thing we feared wasn’t what we imagined it to be. Remember that the panic attack will pass away in a ...

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Depersonalization is common

If you’ve ever been severely jetlagged or sleep-deprived, there’s a good chance that you have experienced transient depersonalisation. Think of it like an airbag for the mind - part of the body and brain’s natural response to stress.

Depersonalisation is feeling lik...

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How Panic Attacks Begin

Everyone has different triggers to cause a panic attack. Usually it is a stimulus in the environment like a sound that our brain has correlated to something traumatic. Sometimes, a panic attack can be triggered with just a small jolt of caffeine.

Our amygdala sends a distress signal to the ...

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  • Some people experience a feeling of detachment from the self, a kind of unreality, something known as depersonalisation.
  • Severe and prolonged depersonalisation creates an anxiety loop and becomes a disorder, where the brain shows reduced activity in emotiona...

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