Get Rid Of panic attacks

Article by Dr. Jan Banis

In earlier articles I discussed what panic attacks are and mentioned symptoms and coping tools. I also talked about the important concept of avoidance, which plays a major role in the development and continuation of panic. If you suffer from panic, you might notice that you avoid certain places or situations. In this article I will explain how you might also, perhaps unknowingly, be using several more subtle forms of avoidance.

So what are these avoidance behaviours I am talking about? I describe them as anything you do or don’t do, knowingly or unknowingly, that prevents you from facing up to a feared consequence. These avoidance behaviours are also called safety behaviours, which makes sense. So if you suffer from panic or anxiety, you might have several safety behaviours that probably make you feel more comfortable or safer in the short-term.

Unfortunately, safety behaviours only strengthen your opinion that you actually need them. You might think “If I don’t use them, something bad is going to happen to me” (e.g. collapse, fainting, or even death). But this idea is incorrect. Let me show you a list of safety behaviours (SB) and their possible reasons (R).

SB: Walking very slowly R: “A slow heart rate means I cannot have a heart attack”

SB: Holding on tightly to the supermarket trolley R: “This way I cannot collapse or faint if I panic”

SB: Sitting down or stiffen the legs while standing R: “I won’t fall or collapse this way if I panic”

SB: Avoiding physical exercise/exertion R: “My heart might not take it”

SB: Scanning the body for unusual feelings R: “My body isn’t right, I need to be alert all the time”

You can probably think of others. The thing is that those reasons are usually false and an important part of solving panic attacks is to realise this fully. So if you truly want to know how to get rid of panic attacks, then try to give up those safety behaviours as much as you can and learn the truth: you are in fact okay!

Ok, here it is: my 5 step programme for getting rid of panic attacks by dealing with avoidance:.

1. Make a list of all the safety behaviours you can think of and reasons for why you do them, or what you fear if you didn’t do them.2. Rate each of those behaviours 1 to 10, where 1 means “I do this occasionally but am almost ready to totally give it up” and 10 means “I will never be able to give this up” (get the idea?)3. Make a new list and write all the items down in order of severity, the one(s) with the lowest score on top, followed by the second lowest score etc.4. Look at your reasons one by one and write down more rational alternatives (e.g. my heart is fine so I can easily walk a bit faster)5. Decide to change! Take the first behaviour on your list and try your hardest to stop it. By doing this you will give yourself a chance to realise that things are okay!

Good luck and I look forward to sharing more

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