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Panic Attack Research Paper

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Chances are, we’ve all had a panic attack at some point or know someone who has—your heart races, you can barely breathe or catch your breath, and you (obviously) panic.

Maybe you suffer from anxiety and have them often, maybe you’ve only had one in your life. However many you’ve had, here’s how to tame one when it happens, because, like many things in life, you never know when it’ll occur.

An ex-boyfriend of mine had them often, so I started to explore what, exactly, they are and how they can be controlled. And, as someone who’s had bad bouts of anxiety (mainly in the form of OCD), I learned a lot about relaxation techniques and getting rid of unwanted thoughts through Cognitive Behavioral Therapy (CBT) and hypnosis via some amazing therapists. …show more content…
Even if you have anxiety without the panic attacks, the below will help, I guarantee it.

1. Breathe

I know that when it comes to relaxing (i.e., not panicking), a lot of therapists suggest changing your breathing technique. In this Lifehacker article, Clinical Psychologist Jeffrey DeGroat, Ph.D., suggests a breathing exercise where you breathe in for four seconds, then out for six seconds, and to repeat it until your panic attack is gone.

Tony Robbins is also a big believer in the way we breathe and has great examples online. For instance, in this YouTube video, he says to breathe in for five seconds, hold for 20 seconds, then breathe out for 10 seconds. (YouTuber Chris Downham posted the video, and I like the way he guides you through Tony’s technique.)

[youtube id="wtEcpz29AyU" width="600" height="350" autoplay="no" api_params="" class=""]

2. Stop Negative Thinking

In her blog post, Pati McDermott, CHT, recommends shouting “STOP!!!” very loud—inside your head, that …show more content…
In any case, saying “Stop” does stop your brain from thinking of the worst case scenario again and again.

3. Use Coping Statements

McDermott also suggests using coping statements—in other words, replacing negative thoughts with positive ones like, “I've gotten through this situation many times before and I can get through it again” or “I am fine, everything is fine.”

Personally, I find these very helpful when my negative thinking gets on a loop.

4. Listen To Music

When music is available to me and I need to calm the heck down, I listen to Michael W. Smith’s beautiful song, “Breathe.” I not only listen to it whenever I need to chill out, but also if I just want to decompress or reflect on the day. You can also find tons of apps on your phone that will have the same meditative effect.

[youtube id="K-0EgzOWkvc" width="600" height="350" autoplay="no" api_params="" class=""]

5. Do The “AWARE” Concept

In his blog, AnxietyCoach.com, Dr. David Carbonell, Ph.D., gives a five-step solution for overcoming a panic attack, which he labels as AWARE. I think it’s genius.

A - Acknowledge &

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