Controlling Panic Attacks

  

Array techniques
Array

Panic or Arrays are any sudden wave of fear that overcomes a person often without warning. Panic attacks are typically accompanied by shortness or breath and increased heart rate. Feelings typically associated with panic attacks include dread, desperation, fear, loneliness and may even be as extreme as feeling like dying. Oftentimes, people who suffer from Arrays become so fearful of when and how long their next panic attack could be that the increased anxiety that results from worrying about their next attack can actually create the perfect storm of conditions for their next attack to occur. It becomes a vicious cycle of worrying about an attack which leads to an actual attack which creates further stress and worry about the next attack which leads to the next attack. In order to begin living panic attack free it is necessary to break this vicious cycle.

Although there are many possible panic attack solutions, including breathing exercises, as well as mental exercises, the effectiveness of any of these techniques is dependent upon how successful the sufferer is at breaking the vicious cycle of worry, panic anxiety mentioned in the last paragraph. In order to start the process of healing, it is necessary to isolate and stop the triggers that lead to your panic attacks. Once you have identified these panic triggers, you can then isolate and stop them. The result is that you will be able to prevent any future panic attacks from happening even before they start.

The first step to identifying your panic triggers and coming up with your own panic attack solutions is to write down exactly where you were and what you were doing before your most recent Array. A good practice to get into is to write down as much information as you can immediately after a panic attack. Once you have relaxed sufficiently, write down as much as you can remember about what you were doing just prior to the attack. After you have done this several times, you should then try to identify any common factors that exist just prior to the onset of each of your Arrays. You should start to see some things in common about each scenario of what you were doing just prior to each one of your attacks. This is a great technique to get in the habit of doing consistently no matter how difficult or how much you don’t feel like doing it.

Many people have said that keeping a notebook with them at all times is very helpful is identifying their own personal triggers. It’s up to each one of you to be diligent about writing down enough information regarding each of your attacks to develop a profile or baseline about what your own personal triggers happen to be. Interestingly enough, although these are unique to each person, there is some overlap among everyone who suffers from any type of panic disorder. Keep striving to identify these triggers and treat each panic attack as another opportunity to get closer to finding your own personal solution to preventing and avoiding these attacks in the future.

I have diagnosed anxiety disorder. Can someone answer a question 4 me?

I know everyone is different.
But can you sense an Array coming on?
If so what symptoms, or feelings do you get?
Thanks for your help.

hey =)

having anxiety sucks so much. i got diognosed ages ago, and surprisingly, i feel SO fantastic now.

Before, i could sense an Array coming on. Like i could feel my heart start pounding SO heavy and fast and felt so hot and flushed. I also got a feeling like i was ‘dreaming’ or wasnt really there. its the worst feeling ive ever experienced. =(
Sometimes though, Arrays come on all of a sudden.

I used many techniques and they helped SO MUCH!
1st: i know its easier said then done, but you HAVE to realise, anxiety wont hurt you. If you get a pounding heart for eg, think to yourself “ok, my heart is beating. this is a symptom of anxiety. it will go away in a little while”. also focus on your breathing. Close your eyes and listen to your breath. if you have a family member with you, eg your mum, get her or whoever to sit with you. it helps alot. As most Arrays are over in an hour. some only last for a few minutes.

The main technique that worked for me was eating good foods and exercising every day for 30 mins. This was unbelievable how it actually helped me. and i didnt think it would at all. In 2 weeks i went out, and did so much more than i would have ever done.

And touch wood, i have had 1 Array in a year, which i find is great!!!

Hope this has helped you a little bit. If you need any more questions answered just contact me!!!
goodluck =)
x