TLDR;
This video explains how to overcome panic attacks by sharing a viewer's story of recovery after 30 years of panic disorder. It challenges the common advice of trying to calm down during a panic attack, explaining that this can actually reinforce the brain's perception of danger. The video introduces the concept of "panic stories" and provides a three-step blueprint: questioning these stories, dropping the struggle to calm down, and paradoxically, willing oneself to experience panic symptoms to demonstrate their safety.
- Questioning panic stories about physical sensations
- Dropping the struggle to calm down
- Willing oneself to have panic symptoms to demonstrate their safety
Intro [0:00]
The video introduces a viewer's story about overcoming panic attacks after 30 years of panic disorder. The presenter outlines that she will dissect the viewer's experience step by step to provide a blueprint for calming panic attacks. The aim is to equip viewers with a strategy to manage their panic.
The Problem [0:28]
The common advice of trying to calm down during a panic attack often backfires. Focusing on slow breathing, a typical recommendation, is often unhelpful and indicates a lack of understanding of what a panic attack is like. Trying to control panic symptoms can inadvertently signal to the brain that these symptoms are dangerous, leading to increased heart rate, rapid breathing, dizziness, and heightened panic. A viewer named Jon, who suffered from panic disorder for 30 years, found that traditional methods like meditation, breathing techniques, therapy, hypnotherapy, EMDR, and EFT provided limited relief. Despite becoming more mindful, Jon still feared the possibility of an uncontrollable panic attack.
Embracing Anxiety [2:14]
Jon realized that he didn't fully grasp the advice of embracing anxiety. Initially, he attempted to embrace it through zen-like observation, but he was still treating the feelings as something to endure and allowing them to control him. Before a family holiday flight, overwhelmed with anxiety and armed with Valium as a last resort, Jon watched the presenter's video, which finally made things clear for him. The key was to stop trying to calm down or distract himself.
What Are Panic Stories [3:02]
Panic stories are the deceptive narratives the brain creates when experiencing the physical symptoms of panic. Examples include fearing anxiety taking over during a stressful deadline, worrying about passing out when seeing a spider, or mistaking a pounding heart during exercise for a heart attack. Another common panic story is the urge to immediately suppress these feelings. These stories typically involve a trigger (like a deadline, spider, or workout), physical symptoms (nervousness, shallow breathing, pounding heart), and the brain's attempt to convince you that these sensations are dangerous and must be controlled.
Learn To Recognize Stories [4:31]
The initial step involves recognizing these thoughts as mere stories, not necessarily truths. Jon, triggered by flying and experiencing anxiety symptoms, previously attempted to calm down, which only worsened his panic attacks. This time, he tried a different approach. As the plane door closed and his anxiety increased, he acknowledged his pounding heart and the thought of a catastrophic panic attack. Instead of believing the thought, he labeled it "panic story number two," turned off his headphones, and intentionally tried to agitate himself further by pumping his legs and tapping his knees, aiming to induce the "fabled super panic attack."
Have It [5:44]
The more Jon tried to induce a panic attack, the less it came. His anxiety gradually faded, and he resumed watching Netflix. The second crucial skill is to show the brain that you're safe by acknowledging the sensations without struggling against them. This involves saying, "This is a curious sensation. I can handle feeling my heart pound. I can handle feeling dizzy. Bring it on. Let's see if I can make it more intense." To stop panic, one must be willing to experience it. By attempting to make oneself feel panicky, the cycle of inadvertently signaling danger to the brain is broken. Jon repeated this exercise whenever his panic rose during the flight. Upon landing, he was amazed that he had flown without a panic attack. Throughout the holiday, he addressed anxiety in the same manner. The more he willed the panic to happen, the more elusive it became, revealing it to be a "paper tiger."
Outro [7:36]
In summary, Jon's approach involved questioning his panic stories, dropping the struggle to calm down, and instead, willing himself to experience panic symptoms to demonstrate their safety. This broke the panic attack cycle. The presenter thanks Jon for sharing his experience and directs viewers to a playlist on panic attacks for further information, including the difference between anxiety and panic attacks, how to make space for sensations, and how to break the cycle of anxiety and panic. She also mentions additional videos with walkthroughs for practicing different approaches to managing panic attacks and promotes courses on processing emotions and breaking the anxiety cycle.