SMART WAY: What If I Have a Panic Attack?

Hi ...

Are there situations that you avoid?

Driving, getting your hair cut, enclosed or crowded spaces?

If so, I bet your fear originated at somepoint when you were in that particular situation and felt an uncomfortable bodily sensation.

For example maybe you were in a queue and felt your heart pound fast or your chest tighten.

From that moment on you started to then avoid queues.

Or maybe you were stuck in traffic and had your first panic attack. Your mind then made the connection that driving triggers anxiety and is to be avoided when possible.

When you fear one situation you often then develop a fear of similar situations.

Avoidance of many situations can creep in, to the point sometimes of not wanting to leave your home.

Did you know that this avoidance is fueled by one simple question you keep asking yourself?

That question is...what if?

What if I drive my car on the highway and I have a panic attack?

What if I go for the dinner with friends but then want to leave?

What if faint in public, who will help me?

What if I have a panic attack and cant get home?

'What if's' have a nasty way of spiraling out of control, leaping from one catastrophic thought to another. Before you know it one simple 'what if' has branched into a web of frightening scenarios.

What if?...What if? And then of course what if ?

'What if' thinking is a trap that keeps you stuck and shrinks your life.

In order to counteract 'what if' thoughts you need to answer

the question quickly with a statement.

A good strong statement to use in response to a 'what if' is:

'So what! '

What if I drive my car on the highway and I have a panic attack?

So what! I'll pull over and get through it like I have done in the past.

What if I go for the dinner with friends but suddenly want to leave?

So what! I'll make an excuse and take a cab home. Not a big deal

What if faint in public, who will help me?

So what! If I faint I faint. Someone will come to help me and in two minutes I will be conscious again.

These answers seem a bit simple but the key point here is to quickly reply to the 'what if' question with a strong response.

It does not really matter what you answer with as long as you come up with something reassuring and dismissive of the anxious 'what if' thought.

Answering with 'so what' works well because it neutralize the fear and places you back in control.

If 'so what' does not feel like the right response for you, then come up with something similar like 'whatever' or 'oh well'.

These responses have the same effect of neutralizing the fear and closing the 'what if' question.

BTW, don't try and stop having 'what if' thoughts.That's just not possible. What is possible is how you answer the question.

So remember when you find yourself thinking 'what if?'

Follow it up quickly with, 'oh well, so what, whatever!

Barry

You have my word as a doctor-this adrenaline rush will not kill you

Dr Harry Barry is a medical doctor with a particular interest in mental health and has extensive experience in dealing with
issues like anxiety and depression.

PANIC ATTACK Panic Away Barry McDonagh

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Panic-Away is a useful, innovative and insightful technique to take charge and eliminate panic. Its clever and empowering short handed phrases enable a person to detach from their anxiety and challenge it full force. Indeed-this can be the “First-Aid” kit for anxiety. I would definitely recommend it to my patients.

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PANIC ATTACK Panic Away Barry McDonagh

Dr. Viktor Frankl and Dr. Clarie Weekes two doctors who make
what many consider to be the greatest contribution towards treating anxiety. They do not see anxiety as a mental illness but rather a problem of over-sensitive nervous system that can be easily fixed with the right approach.
Pioneering work should be the primary approach to treat anxiety but unfortunately ruled out in the early 1960's with the rush to prescribe anti-anxiety medications. The 21-7 Technique ™ (as taught in Panic Away) is rooted in the teachings of the two doctors this methodology but bring them into the 21st century with a more holistic system that is very effective and easy to implement.