Having a Panic Attack? The Anti-Struggle Technique -A Guided Walkthrough to Stop a Panic Attack

Stop panic attacks with the Anti-Struggle Technique. Learn to manage anxiety symptoms through acceptance and mindfulness for improved mental health.
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So, you’re having a panic attack?
If you’re right in the middle of a panic attack, this video is for you. For many people, a panic attack feels like a lot of intense physical symptoms. Maybe your heart is pounding, you feel faint or tingly, you’re afraid that you’re going to pass out or have a heart attack. In this video we’ll walk you through how to know if it’s anxiety causing those symptoms and some practical steps to stop the panic cycle. Because you’re going to be ok. You are safe.
These sensations feel scary but they’re not going to hurt you.
First let’s try this experiment- does moving around make it better or worse? If walking around makes you feel a little better, that’s one indicator that this is anxiety, not a physical condition. Panic Attacks are the physical sensations of the FFF response going into overdrive, not a heart attack. Panic attacks are caused by being afraid of the FFF symptoms.
These symptoms feel really uncomfortable, they feel really scary, but Anxiety and panic won’t harm you- they usually resolve within 5-10 minutes. And by dropping the struggle against them, you may be able to help them resolve faster. Now there are two approaches to dealing with anxiety attacks and panic attacks, this one is the “Roll with it” method and the other one is the calm down method- after watching this video, check out my other video to try the other technique too and see which one works for your situation.
The real problem is not the anxiety or the sensations, - it’s the belief that they are dangerous- So if you’re struggling to calm your body down, you might think “I can’t feel this way. I have to breathe slower, I Have to calm down”- you’re essentially telling your brain that these feelings are dangerous. This heightens the anxiety cycle.
Let’s stop the cycle of panic attacks by showing your brain that anxiety is not dangerous, you can feel anxiety and still be 100% safe.
So say this:
“This is uncomfortable but not dangerous.”
“Even though this is uncomfortable, I am safe.”
Say “I can handle feeling this” “this will pass” Emotions and sensations come and go like waves, this will too.”

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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
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