Now, we will walk you through the final steps toward overcoming panic attacks. We hope that you have overcome some of the fears that have held you back from success.
Now you will become active in overcoming your panic attacks. Our goal is to help you connect your behaviors, emotions and thoughts together so that you can reform them to work in harmony with each other.
Our perceptions are sensory stimuli that help us form opinions. For example, you may see that the sky is blue but other people may see that the sky is gray. Who is right or wrong depends on the entire scenario, which we must evaluate closely. In this instance, both of you may be right. In one area, the sky may be gray while in another area the sky maybe blue.
People use their perceptions to interpret things differently. Yet, our perceptions depend on our environmental cues to help us describe what we see. In order to see things more clearly the visual stimuli must be keen. The visual stimuli are a part of the sensory stimuli, which must be fully developed to overcome misconceptions which form when people misread things, or from ideas they have been taught, or by making errors.
Sometimes we must make rapid adjustments in our behavior in order to see things more clearly. For example, motorists distinguish signposts by their shape, color, and location. These are constant fluctuations and for the motorists to interpret the direction into actions they must make rapid changes in their behavior. For instance, if you come up on a Stop sign your behaviors adjust rapidly because most of us are aware that the Stop sign means to come to a sudden stop. If your behaviors did not adjust rapidly, you would probably run the stop sign.
Clearly, you see from these illustrations that in order to overcome panic attacks you must make some adjustments in your behaviors. For instance; let’s say you’re afraid of tests. Most people have this problem, by the way, so you’re not alone. Tests often scare people because they ignite doubt, fear, etc which has developed throughout their lifetime. Some people may fear tests because they did not study before the test. Whichever the case may be, we see that something has to change in order to help you prepare for tests without feeling anxiety.
Let’s put Cognitive Behavioral Therapy aside, or rather take it to a new level. In this session, you will be doing more worksheets than usual as you are taking practical steps to overcome your panic attacks for ever now.
Some people when they open textbooks break out in a cold sweat, fearing the worst. These people often set themselves up for failure. Albert Einstein said that if a person wants to eliminate test anxiety they must be willing to learn more. Next, he said that we must learn about the benefits and rewards offered at the end of each test. Planning is a part of learning.
Before you get ready to take a test, it pays to study and prepare for that test. The more insight you develop from the study the more likely you are to pass the test. When you start each test pay attention to the mental images that develop in your mind; most people may see an instructor armed with calculator, pencils, paper, and books. Instead of looking at the armed man in uniform, start seeing a human being who is helping you accomplish your goals in life.
Reform the mental images in your head to become more appealing and alluring. Pay attention to questionable assumptions. You probably know this, but assumptions are the root of many problems because people don’t take the time to verify their information. This leads to vulnerability, which can cause panic attacks because you are open to anything that may or may not be true.
Most people who experience test anxiety and panic attacks often feel this way because they did not take the time to learn the truth about testing. For example, people who experience math and science anxiety often feel panicky during testing because they believe that in order to get the answers right on the tests they must use logic only. Math and science testing requires the use of imagination also. Had the students known this information they probably would have completed the test with ease.
Some people literally believe that there is one way to answer math or science questions, which is wrong. Math and science questions are thought-provoking aids that often lead us to use our imagination to solve the problems. We have to look at the whole pie rather than parts of the pie. Thus, to improve your thinking you too must learn to look at the whole pie to reform your behaviors based on the opinions you develop from your examinations.
Self-talkers listen up
Some people either talk themselves into something or out of something. Some people miss opportunities because when their ship rolled into dock they were out to sea. The problem was caused by their negative self-talk in many instances.
Here is an example of negative self-talkers who opened up a can of failure.
“I am not good enough to solve math problems”; “Numbers scare me; I will never be able to succeed in math.”
To overcome this negative self-talk you must reform your methods of doing business with yourself.
Develop clear and precise images in your mind about the statements written above. Write down your negative thoughts. Most times when people write down their negative thinking, they find it easier to combat those thoughts and overcome panic attacks.
Open up your critical thinking
Review your list looking for concealed assumptions. Examine those assumptions closely to determine which are true and which are not true. Most times negative thinking is based on scanty evidence or no evidence at all. People who set themselves up for failure will say, “I’m just no good at testing”, while people who want to succeed will examine their thinking critically and form better opinions of themselves based on the facts.
Now, examine each time in your past where you have taken a test. Compare the tests. Notice all tests that you have taken in your life which you passed. Think about how you passed those tests. Now state, “I am a successful test taker and capable of passing any test I must take!”
You probably see that you need to build self-confidence to overcome your fear of testing. To help you build self-confidence reform your self-talk techniques. Use affirmative statements instead of self-destructive remarks that are often illogical. Affirm that you have the ability to master any test you take.
To complete tests successfully you must demonstrate patients and confidence.
The more effort you put into convincing yourself of something, the more you study, practice, etc, the more you will achieve your goals.
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