The 4 Essential Steps To Stop Anxiety Attack Symptoms

In this final article I’m going to talk about the 4 steps to stopping your panic attack symptoms. In order to be successful at using these 4 steps to stopping your anxiety attacks you’re going to have to get familiar with the concept of acceptance.

Acceptance simply refers to the practice of not fighting your panic attacks or running from them. The whole key to stopping them is to allow them to just be there and not try to force them to go away. Trying to push away your panic attacks will only make them worse. The idea is to get in front of them before they work themselves into an anxious episode.

The 4 Steps To Stopping Your Panic Attacks

Step 1: Catch your scary thoughts before they start spiraling out of control.

Step 2: Replace those scary thoughts with positive calming thoughts.

Step 3: Float with the symptoms you are experiencing and don’t run away.

Step 4: Remind yourself that panic attacks won’t harm you.

In the following sections we’ll go into more detail about the 4 steps that we discussed above. Keep in mind that in order to get to a point where you can recognize your negative thoughts, you have to practice staying in the present moment. This isn’t an easy thing to do, but keep practicing and you’ll get it.

Tip: In order to keep your mind in the present moment and interrupt those negative thoughts that are leading to your anxiety episodes, try to pay attention to how your body and mind feels. If you’re feeling sad, anxious, depressed, etc. then you’ve just had a negative thought.

So, here are the 4 steps in more detail…

Step 1: Catch your negative thoughts before they start spiraling out of control.
One of the best practices in assuring that your anxiety level never gets near the point of a an attack is to use the right internal self talk. Making the mistake of talking negatively and making a big deal out of your anxiety by over analyzing it is probably the biggest reason why most people suffer.

Just make sure your internal dialogue isn’t getting you in trouble. If it sounds something like…

“What if I don’t meet the right person… What if I stay single forever… What if I die a lonely person without anybody there for me…”, then you’ll continue having panic attacks.

These kinds of negative thoughts are what trigger our fight or flight response.

Step 2: Replace those scary thoughts with positive calming thoughts.

Being able to replace those negative thoughts with positive thoughts is essentially the key to stopping your anxiety attacks for good. It’s so important because your mind goes into an irrational mode of thinking when you start feeding it scary thoughts.

Once your mind is in this irrational mode, it’s almost impossible to get your rational mind back in control until the episode has come and gone.

To avoid the these episodes altogether it should sound something like…

“I’m ok where I am right now. I’ll find someone new in time, and I’m not going to scare myself with untrue thoughts of being alone forever.”

See how much better that feels?

Step 3: Float with the symptoms you are experiencing and don’t run away.

Along with using the right self talk to calm your mind down is also to face your panic attacks head on. When you make the mistake of running from them you empower them.

If you’re allowing them to control when you do something, where you go, or what you want to do in life then you aren’t in control of your life. At this point you are simply existing in a life that you have not control over.

Are you still with me?

So, in order to float with your anxiety and panic you have to simply let them run their course. Welcome your anxiety attacks in and don’t try to lock them out. Surrender to the symptoms that you feel. Allow your heart to race. Let yourself feel those feelings fully, without trying to push it away.

If you stick it out with your episodes of panic even when they get really bad, you will get to a point where you no longer have these episodes because you won’t fear them anymore.

Step 4: Remind yourself that panic attacks won’t harm you.

Many sufferers think they are having a heart attack or a stroke when they’re having an attack of anxiety, and they don’t even recognize it as something that’s being created by themselves by how their internal dialogue plays out.

Nobody ever had a heart attack from an episode of panic. Nobody has ever gone crazy because they are having panic attacks . Remember that they always pass. A good saying that I used to use and still do when I’m feeling a little anxious about something is “This too shall pass.”

I hope you enjoyed this series of articles and you got some good tips from it.
An additional tip to stop your panic attack symptoms is to visualize yourself being confident. Several studies have shown that moving towards something you want rather than moving away from what you don’t want will give you much better results.

If you’re sick and tired of having panic attacks, you’ve tried everything, and you want to eliminate panic attacks then read my panic attack treatment report “The 3 Most Dangerous Mistakes Panic Attack Sufferers Make… And How To Avoid Them.”

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