Dealing with Panic Attacks that result from PTSD

Panic attacks can lead us to develop a frame of mind that is overwhelming. In order to release our minds from the traps that tangle us in a web we must conduct a few CBT techniques. In this article, our intention is to help you develop your self-awareness and learn some self-care techniques to conquer the panic attacks that hinder you from succeeding.

This process includes extensive therapies which will involve some worksheets, activities and planning.

Technique – building self-awareness and learning self-care

State – “I am safe.”

If you are experiencing episodes of past events that caused you severe trauma, try to learn what you can about the event. Use self-care activities to deal with the events and the powerful emotions that it caused as well as the reactions that occur from the memories.

Learn which triggers ignite your emotional distress and flashbacks.

You have already written down your trigges - now write down the most vulnerable triggers. Find some ways to defuse the triggers so that they will not attack you often. For example, you may decide to avoid the triggers or you can tackle them head on by becoming aware of them and combating them. Find the best methods that work for you.

Find some resolve in your personal problems. Daily, monitor your response to others’ suffering and pain.

Allow room for grieving when you notice others suffering. Remember that this normal response is commonly a reaction that develops from abnormal circumstances. Collaborators, like victims, react normally to these situations as well. Allow yourself to be human.

Develop some practical expectations for yourself. Include expectations about rewards and consequences. Set realistic limitations for yourself to help manage your stress.

Use the belief system in article "PTSD - Dealing with Anxiety Attacks" to combat irrational beliefs.

Technique Changes in beliefs

Intention – To improve positive inner beliefs

Description – Try to choose a behavior that you would like to change about yourself. Focus on positive thinking and try to create some positive inner beliefs that feel right for you.

Write out your negative inner beliefs and change them to something positive. Affirm in the present tense – “I believe this is true for me.”

Repeat and Recite – Repeat your inner positive belief up to 10 times daily.

Write – write your positive inner belief on paper and review it often.

Picture your positive inner belief as though it is occurring. Picture and feel what it would be like to let go of your negative beliefs. Visualize yourself enjoying a successful future. Treat the positive inner belief as something true. You will find it easier to reduce stress.

Balance

Balance is necessary to help a person overcome their problems. Therefore, find balance by handling your daily duties systematically. Create a plan to master your tasks while working through each task one at a time. Choose tasks or activities that provide you room for revitalization and growth. Balance also includes asking and accepting help from others.

Ask and you will receive – accept and it will be delivered to you.

Find some room to express your growth, acknowledgements, thoughts, etc with others in a supportive setting. Debrief or question yourself often. Build a social group environment that includes caring and loving people.

When you need help, don’t be afraid to ask. Seek advice from others who have overcome PTSD to help you gain hope in realizing that it is possible to overcome PTSD. Take their advice when offered providing it is a healthy advice.

When you need, help don’t be afraid to ask. This is repeated in this artile to help you realize that it is OK to ask for help from others.

Develop a healthy social group that will offer you support and help you to combat emotional distress and fatigue from challenging the emotions. People who endured trauma can learn from their experiences so don’t be afraid to challenge them.

Remember

Don’t forget – the trauma that happened in the past cannot hurt you now. You are safe.

NOTE: If you are in an abusive relationship, find a way out. Those people do not love you or anyone else and often they get worse instead of better. It is important for your well-being that you find an immediate exit from abusive relationships.

Learning to live healthier and happier

To reduce stress you need to learn self-care techniques that will help you overcome PTSD. Try to set up a healthy diet plan and exercise routine that works for you. Take some time daily to meditate. Pray to build spirituality and learn other effective ways to care for yourself.

When you set up a healthy diet and exercise routine, you build your strength, which reduces stress.

Learn your limitations

When you feel overwhelmed step back and relax – the world will go on if you don’t finish a task right away. Learn your limitations.

Boundaries

NO – it is ok to say no and mean it. No-one has the right to force you to do anything they want against your will. Moreover, it’s your human right to take as long as you need to give an answer to others when they ask questions.

Find some healthy activities to keep you busy when you feel overwhelmed. When you use the critical mind with the creative mind you can find productive activities that will make you happy and reduce stress. Find things that make you laugh.

Humor

Humor is one powerful tool that we can use to enjoy living: laughter, and so on. Humor helps to build good relationships with others. Go online and take some time to find some jokes or humorous stories and pamper yourself by laughing out loud. Take a moment to breathe when you become overwhelmed.

Breathing techniques

Breathing techniques can help reduce stress. When you feel overwhelmed, STOP, breath in, exhale, breath in, exhale and continue until you feel relief. Practice this technique daily to improve your health.

Focus on keeping things simple in your life. Try to stay away from stressful situations or activities. Learn to perform normal activities that you enjoy daily through routine training.

Summary

We have used some powerful CBT training techniques such as self-awareness and self-care to help you combat panic attacks. Now it is time to combat PTSD symptoms by facing them head on.

Help is available online - use the links below to learn more or to take a test.