One of the scariest things to happen to someone is to be overcome by a panic attack. What starts out as stress, then fear, suddenly becomes a feeling of being out of control of your own body. Your heart starts beating faster, you may start sweating (sometimes profusely), your senses get sharper, every sound becomes louder and threatening. You may even develop tunnel vision, a feeling that your hands are numb, and in extreme cases, you can even start hyperventilating.
For everyone the triggers can be different. Traffic, an argument with a boss, threatening gestures by other drivers on a freeway, flying, close spaces, or
darkness can trigger a panic attack. All of these things can create a debilitating physical experience sometimes so scary that clients of mine have gone to the hospital because
Since this can be a serious and debilitating problem I would suggest both long term and short term strategies. In the short term checking with your medical doctor is always a good idea. If you are getting a lot of these attacks there could be a physical, chemical imbalance that makes you more prone to this issue.
In the long term, hypnotherapy is a very effective tool to help put a stop to this problem. Everyone has stress but responding to it with a panic attack is in some ways a coping mechanism, though not a helpful one. And just like any coping mechanism, hypnosis can help you uncover the root of the problem and heal it so you can respond to stress in a more life affirming way.
When you are in the moment of having a panic attack the following is a strategy you can use. I will use the example of driving a car since that is the most common trigger I see in my office.
1) When you realize you are having a panic attack, own it. "I am having a panic attack, this situation is not as bad as it seems. I am fine; it's time to relax."
2) Put on some relaxing music. I keep Chopin's Nocturnes on track six of my CD changer specifically for stressful traffic situations.
3) Take a sip of water. Keep a bottle handy in the car for these kinds of situations. It's a relaxing distraction.
4) Listen to the words floating around your head and if they are negative, correct them to something more life affirming. For example the most common phrases seem to be "It's not safe" or "I'm going to die." Remind yourself "I am safe, everything is fine, it's just traffic, we'll be there soon."
Usually that will help you calm down in the moment until the feelings pass which can often take up to 20 minutes.
If the panic attack causes you to start hyperventilating immediately pull over and turn off the car. Since no one has a bag in the car I suggest putting your hand over your mouth so that you are forced to focus on breathing, which feels out of control when you are hyperventilating.
With hyperventilating the problem is actually not releasing enough CO2. So when it's happening, shift your focus to your exhalation and try to make it longer with each breath.
Ultimately this is a problem that you can get control over. Don't make the mistake of having one panic attack then deciding never to drive, or fly again. Trust me, it like a creeping disease. Panic attacks never stop with just one situation, like driving. If you give in this will begin to show up when you go to the mall, go to a movie or any other crowded place and it will just make your life smaller and smaller if you let it. Don't let it, get help today.
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