3 Special Steps – What to do in a Panic Attack

In my last blog Panic Attack – a message from your mind which you may or may not have read, I talked about what it feels like to have a panic attack.

Since then the law of attraction has been working in powerful ways, with people all over the place sharing their experiences. Yes, I was aware it is a growing problem, which is confirmed by (NHS Information Centre statistics stated the number of outpatient patients diagnosed with anxiety disorders and panic attacks rose from 3,754 to 17,470 between 2006/2007 and 2010/11).

So there you are getting on with life …

You have been working so hard to keep it all together recently.  Then just when you sat

Moment of Truth

down to watch a bit of telly or nipped down to the shops, BANG! a panic attack just suddenly came on out of nowhere.   

To make matters even worse you have always considered yourself to be so logical and strong. In fact ‘I will survive’ with Gloria Gaynor’s voice ringing loud in your head isn’t helping.  At that moment you are not sure how ‘I will survive’. Your mind is boiling over

Now here are the 3 Special Steps to how ‘I will survive’ remember B I T

Step 1  Breathe

Focus all of your attention on your breathing.  Allow your IN breath to be shorter than your OUT breath. Yes, you may have heard it a thousand times, that’s because it works. Breath IN calm (repeat ‘calm’ ).

Breath OUT tension  (repeat  soften and flow’) automatically it will take you longer to say the ‘soften and flow’ on the out breath.

Your body can not go against it. It flicks off the fight/flight automatic response in your amygdala (the reptilian part of your brain), which is what has been triggered.

Continue for 3 minutes.  


Step 2 – Imagine

Yes, that powerful, amazing imagination of yours is going to get you out of this nightmare moment. 

Your sub-conscious mind does not know the difference between reality and imagination.  It simply responds physically to the pictures being created. This is the mind-body connection.

Your mind is already in imagination mode and it is definitely having a physical reaction to the images.  Your body will respond just as powerfully to images which are going to get you back to calm and in control.

Imagine your muscles which may feel like the tight knots of twisted rope are loosening and unraveling one by one. Feel the softness of the fabric as it opens up and rolls out. With each out breath that you take the rope loosens and flexes. Like dominoes as each muscle touches the next, it softens throughout your body.

At a conscious level, you are choosing which images you focus on which create an automatic physical response.

Now you are changing the chemicals in your body from adrenaline (toxic) to oxytocin and serotonin and allowing endorphins (happy) to flow.

calmly flowing through life

calmly flowing through life

You are changing from the inside out.   

Step 3 – Thoughts

Be an observer of your Thoughts. Sit in a comfortable chair and watch them appear ONE by ONE, for that is how they arrive like little soldiers in a line.  As each thought stands in front of you acknowledge it, don’t engage with it in any way.

Thoughts which increase tension in your body, pop into a box marked “NOT NOW”.

That box may fill up quickly during a panic attack, however, you will find that having followed step 2 it has allowed Thoughts of encouragement to arrive. They may meander along rather than rush in, none the less they will arrive. Greet these positive thoughts like best friends, hold them in your hands and place them in your body. Treat them like seeds which you have planted, now they need nourishment.

The one thing you have absolute control over is your thoughts. Where your thoughts go your energy flows and results follow.

You have used the power of your mind to change how you feel. You are back in control. You have learned what to do in the event of a panic attack and that is great. The fear of another has less of a hold over you. For often it is the fear of another which haunts you, yet somewhere deep down inside of you there is a niggling feeling that something that happened a long time ago is having an impact on your life but you’re not sure why or what to do about it.

What you do know is, ‘I don’t want to go on medication or stay on it. Something has to change as this is no way to live life.  You’re not sure what but you know you need to take some action to help yourself.’ The good old, ‘I will survive’ tune kicks in again and here you are taking action (you are still reading this). Well done, although you probably feel you don’t deserve that yet!

I would love to hear from you and your experiences. Have you used this BIT of your mind or some other process which worked for you?

Next month I shall give 3 Hot Tips for a calm Christmas

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Written by Doreen
Before establishing myself as a Clinical Hypnotherapist, I worked for many years in International Business in the UK and the Far East. During that time it occurred to me that I had lost touch with who I was. One brave day I resigned from my job in Hong Kong and set off on my own life’s adventure. Travelling throughout South East Asia was a feast for the mind and soul. On returning to the UK I discovered Hypnotherapy which provided a new perspective on life. The techniques empowered me to get to the root of issues, to release them and to gain new positive choices to situations. My new path began in 2000 when I trained as a Clinical Hypnotherapist at Central England Holistic Therapies. Attending training, conferences, and workshops around the world as part of my commitment to continuous growth and development for my life adventure. There is a great sense of joy from meeting like-minded people, sharing experiences and always gaining new insights. Cycling, toastmasters, travelling, pilates and volunteering at my local community arts center are some my joys in life. Reading has always been a great source of inspiration. What lights up my day is, empowering you to find your unique solution to reduce the butterflies of anxiety and self-doubt in daily life. Together we explore your inner confidence, inner calm and energy for what is important to you in your life. With your commitment we get to the root of what torments you, let it go and moving to a place of content. Allowing you to feel self-acceptance, space to make empowering choices, which create balance, so you can light up your day.