Deep in our hearts, everyone has a smoke detector. In ancient days, this smoke detector helps us to detect danger, fill up our bellies, and protect ourselves. Today, we no longer face immediate danger without worrying about to physically acquiring food and shelter.
However, the term 'danger' evolves, masking itself behind stress and anxiety. It could be the stress you are facing in everyday in interpersonal relationship, the burden to raise a family, or even something from the past that you have not resolve emotionally.
As every individual has a different experience, it makes the smoke detector in our hearts very different. Some are not as sensitive as the other. Some would alarm you only when the house is on fire, while some will go off just by some burnt toast. The aim is to find a balance, as the former would really put yourself in danger, while the later will put you on edge, become anxiety, and attack your physical wellbeing in many form such as panic attack.
To resolve from this, we need to turn down the sensitivity of your smoke detector, and assure yourself that you are not physically in danger. This can be done by being mindful and be attentive for every single detail when the attack happens.
During the attack...
One quick way to stop panic attack is to cover yourself with a blanket or a jacket. The two main reasons that make it work as:
The concentrated carbon dioxide levels makes you calms down easier
The blanket/jacket serve as a physical barrier that comes between you and whatever trigger that gives you the attack.
The good news is panic attack usually comes and goes by quickly. It should last no longer than 10 minutes. You might feel that you are suffocating, out of breath, or even dying. Rest assured, this will not kill you. You will survive.
After the attack: Exposure Log
This exposure log will help you to be present in the moment when the panic attack happens. Try to pay attention to your physical sensation from your head, your eyes, your nose, all the way to your toes when the attack happens. Then, compare your attacks and feelings by writing it down in the exposure log. What are your thoughts when the attacks occur? This will helps pin down what is the trigger for the attack.
More on exposure and desensitisation and other useful links:
Disclaimer: I am not from a professional background, and everything I said on this blog post is serve to gather collected information to those who wish to learn more about this condition. If you think your well-being is at risk, please talk to someone and seek professional advice, or reach out to one of the links from this post here. Please take good care of yourself. :-)
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