Techniques That Help in Controlling Overwhelming Fear

Everyone has been frightened or nervous at particularly stressful times. Such experiences as being late for a very important appointment, feeling inadequately prepared for a final exam, or losing a treasured object can easily provoke such feelings.

But when a person suddenly, and for no apparent reason, becomes totally consumed by overwhelming fear which renders him or her nonfunctional, he or she is probably experiencing a panic attack.

A consistent pattern of panic attacks can become a very serious disability, one which limits the life style of the sufferer in multiple ways. I have suffered some severe panic attacks in my life.

These attacks include hallucinations, heart palpitations, restlessness, shakes, sweating, lack of concentration, hyperventilating, suicidal thoughts, self-abusive thoughts, feelings of being out of control and of being overwhelmed. Needless to say, panic attacks are scary, but they are not dangerous.

Sometimes it seems as ifthere is no reason for a panic attack to start — consciously. But subconsciously, there is. If a person suffering from such an attack looks way back to past events — he or she will usually find the reason. I had an experience some time ago that was frightening. It was early evening, and I was at home. I heard the wail of sirens as fire trucks were leaving the local fire station.

After hearing the fourth or fifth set of sirens, I started getting a strange feeling. I started hyperventilating, getting panicky and nervous. This was the beginning of a panic attack which lasted for several hours. During this time, I started having suicidal thoughts.

That’s when I made a phone call to the counseling center. I felt so far out of control that the counseling center called an ambulance and brought me to the local hospital. I was at the hospital a while before I started to come out of he panic attack. However, I still felt overwhelmed by the whole incident. I was admitted to then hospital psychiatric unit for four days.

While there, I learned that panic attacks might happen again during my life. I learned that these occurrences can vary in length and severity. And, most importantly, I learned some skills which could help make future episodes less severe. My counselor shared these coping techniques with me:

1. Focus on the fact that these feelings of fright, bewilderment, lack of reality, and unsteadiness are nothing more than an exaggeration of the normal reactions to stress.

2. Though these feelings are unpleasant and frightening, they are not dangerous and do not mean that you are very sick. Remind yourself that nothing worse is likely to happen to you. A FEELING of impending doom does not CAUSE that doom.

3. Control your feelings rather than letting them control you. Don’t run away from the panic. When you feel the panic mount, breathe deeply and exhale completely. Rather than fighting the feeling of panic, accept it. You can do it.

4. It you try to make yourself as comfortable as possible, you may find that the urge to escape is not so strong. If you are on a street, lean against a post or wall. If you’re in a department store, find a quieter area. Tell a salesperson you don’t feel well and want to sit for awhile. Do not go home in fear.

5. Accept what is happening to you, but do not dwell on your fright. Using this technique, you will find that what you fear most will not happen.

6. Think about what is ACTUALLY happening, not what you fear MIGHT happen. Repeat to yourself “I will not fall, faint, die, or lose control.”

7. Now wait and give the fear time to pass. Don’t run away. Remind yourself that others have found the strength . You will, too, as you use your coping skills. Focus on the positive knowledge that your fear will fade away.

8. Try to use each new panic attack as a practice session which will ultimately conquer your fear. Work on being able to get through the panic and on saying for the first time, “I did it!” Think about the progress you have already made. You are in control of the situation.

9. Look at your surroundings to distract yourself from what is going on inside you. Remind yourself that the people around you are with you, not against you.

10. As your panic subsides, let your body go loose, and take a deep breath; then go on with your day. Remember that, each time you cope with a panic attack, you reduce your fear You are therefore effectively coping with, and even beginning to conquer, your disability.