Paths to Wellness

Know that the panic attack that "comes out of the blue" is usually caused by events that occur below the surface. The brain registers "danger" and the body reacts in the form of a panic attack. You don't have to be aware of the anxiety for it to be translated into adrenaline release. When symptoms begin, catastrophic thinking can amplify the sequence of events leading to an attack. Rather than focusing on how scared and anxious you feel, just keep on doing something. Activity enables you to walk through a CAD episode like you would walk through rain carrying an umbrella.

The following are some things you can do:

-  Phone a family member, a friend, or a member of your support team
-  Notice ten things you like in the room you're in and write out a list of what they are and what you like about them
-  Eat or drink something grounding (no sugars or caffeine, of course!)
-  Talk to your pet if you have one
-  Do simple chores you've been putting off
-  Rearrange your book or CD collection
-  Go for a walk
-  Do some work in your garden if you have one
-  Draw a picture, write a poem or compose a song
-  Sort out stuff that you want to donate to a charity

Detach yourself from your feelings and just observing them instead of letting them overwhelm you. Remember that you are stronger than they are. A useful technique to remember when one feels the beginning of an attack is to "think" to the feelings of panic...

I acknowledge you
I have no use for you
I lovingly release you
Bye bye!