dealing with panic

Although medication may be helpful, there are other ways of dealing with panic on a long term basis. Sometimes the things we tell ourselves while we are panicking can intensify the panic. "Oh my God, here comes that nasty panic - it's unbearable, I feel like I am going to die!" It's the catastrophizing during panic that makes panic more panicky. Try refocusing your thinking when you are about to panic and try doing something ridiculous like doing jumping jacks, or singing your favorite song, etc. Some people find it helpful to schedule a panic time. Find a quiet place, relax and try to bring a panic attack on. You will find that it is impossible. It is the fighting with panic that makes it more troublesome. Embrace your panic with all of its symptoms and you will learn to minimize its impact on your life. Say to yourself rational thoughts like, "Here comes that panic again - just calm down and take those deep breaths and it will eventually calm down. These feelings won't last forever - they are time-limited- they'll be gone soon." If you are moving into an activity that makes you panicky, take it slowly. For example, if you are afraid of elevators, experiment by doing one floor at a time and then getting off and evaluating your experience and feelings. Then get back on a do another floor. Keep doing the activity slowly until you feel more comfortable. Good luck to you!

James P. Krehbiel is an author, contributing writer, and cognitive-behavioral therapist. He recently released a new book, Stepping Out of the Bubble: Reflections on the Pilgrimage of Counseling Therapy. The book can be purchased at http://www.booklocker.com/books/2242.html. James can be reached at http://www.krehbielcounseling.com.