| If you've ever experienced a panic attack, you know | | | | - Next take note of your breathing, breathe slowly and |
| that the effects can be debilitating. You find yourself | | | | purposefully in through your nose and out through your |
| out of breath, your vision starts getting foggy and all of | | | | mouth. Slow deep breaths. |
| a sudden you are unable to move. | | | | - Next you need to create a safe place in your mind. |
| My first panic attack didn't happen until I was well into | | | | This might feel strange at first, but imagine in your own |
| my twenties. I was on holiday in a coastal town and I | | | | mind the kind of place that you want to be, doing the |
| had walked out on a plank over some water. As I | | | | kind of things you like with the people you like. |
| was turning around to walk back my vision started | | | | - Go into as much detail as you can, think about what |
| going blurry, and I couldn't move my feet. | | | | you are wearing, who else is with you. Your safe |
| Next I found myself short of breath. Eventually I was | | | | place might be a scene from your favourite movie or |
| able to edge my way back onto the wharf, but if you | | | | book. |
| follow the steps I'm going to show you, you'll be able to | | | | - Create a plot of events and imagine yourself living in |
| train your body to overcome anxiety and panic | | | | this safe place as the kind of person you want to be. |
| attacks. | | | | Again go into as much detail as you can. In mine I |
| If you don't train yourself how to control panic attacks | | | | describe to myself the shoes I'm wearing. |
| then you run the risk of serious depression later in life. | | | | - Most importantly, once you have every detail drawn |
| Take control of your physiology by practising the | | | | out perfectly in your minds eye, really start to feel calm |
| following exercise straight away. | | | | and happy and warm. |
| As with any exercise, it will become easier with | | | | It's that simple. Once you get a bit of practice you'll be |
| repetition. | | | | able to go to your safe place no matter what your |
| Take yourself to a safe place, your lounge or your | | | | real life surroundings, as obviously you won't always |
| bedroom, somewhere quiet where you feel completely | | | | have panic attacks in comfortable chairs in your |
| comfortable. Even sit in a comfortable chair as this will | | | | bedroom. |
| help you release all the tension you feel. | | | | |