More Free Panic Attack Coping Techniques
#6 – Blinker
The Blinker Technique has been praised as the most effective and useful technique of all. But do keep in mind that this technique is only applicable if you know how to tolerate and endure your uncomfortable symptoms for a short while.
This is how you use the Blinker Technique: Every time you blink your eyes, clear all the thoughts in your mind – keep your mind blank from any thoughts.
The technique ends the magnifying effect and terminates the panic attack process/cycle almost immediately.
You have to use this with the Breathing Technique.
Read the next case study on how to use the Blinker Technique.
CASE STUDY: Michael and the Blinker Technique
Michael has panic disorder for a few years now. When he learnt about the Blinker Technique he plans to use it in the future.
Michael boards the Train and begins to fear that his panic attack will come. Suddenly, he begins to feel anxious and his magnifying effect has started. He immediately controls his breathing pattern and blinks his eyes once to clear all his thoughts. Unfortunately, he starts to feel the uncomfortable symptoms growing within him; his mind now begins to bombard doubtful questions such as “Oh my God! This technique is NOT working!” “Oh No! The symptoms are getting worst instead!”
But Michael put faith in the technique and blinked his eyes once more to clear his doubtful questions in his mind. He continues blinking whenever a negative thought enters his mind.
Almost immediately, his uncomfortable symptoms faded off. He has successfully ended the panic attack process and magnifying effect.
Observation: As you can see, doubtful questions will start to bombard your mind when your mind immediately assumes that the technique is not working. This is largely due to the uncomfortable symptoms you’re feeling. Continue to blink to clear the thoughts in your mind – such thoughts are part of the magnifying effect. If you remove them, your uncomfortable symptoms will wean off immediately. Remember to keep in mind Tip #2 of this e-book.
—END OF CASE STUDY—
#7 – Image Bombardment
The Image Bombardment technique floods your mind with images. Your mind will be so flooded with images that you will lose focus on the magnifying effect and this will break the whole panic attack cycle.
How to use it? It’s very simple.
Picture something in your mind, like a cat for example, and then bombard your mind with different images of a cat as their purr or meow rapidly. Try to pay attention to the details of the cat – what is the fur colour? What is the colour-pattern on the fur? How long are its whiskers?
Example 1 – using the image bombardment:
Fiona takes the cab to work. Suddenly she felt that she’s going to have a panic attack and it is on its way. Fiona closes her eyes and begins bombarding her mind with images of cat. As each image of a cat appears, the cat’s meow or purr will be played in her mind. She tries to focus on the details of the cat. The first picture of the cat has grey fur with circle patches around it; the second picture of the cat has orange-fur and has long-pointy ears; the third picture of the cat is a Russian-blue breed, its eyes are sapphire in colour.
#8 – Acupressure
Acupressure is an ancient Chinese healing technique to treat illnesses by massaging certain areas. Not to get confused with Acupuncture, which uses needles.
I have recommended this Acupressure Technique to a few people and it has worked for them miraculously. Basically, you need to use the tip of your thumb of your free-hand to massage or rub gently on a certain area.
Refer to the picture below.
Gently rub the specified area (as shown on the picture above) of your left wrist with the tip of your right-thumb. Use the lines of your wrist as a guide to the area.
#9 – Clarifying
The Clarifying Technique can be used anywhere and anytime. It’s best used when the magnifying effect has been triggered or when you are anxious. It’s very effective if you have fallen into the Mistaken Chain.
You simply ask yourself why you’re feeling anxious or having panic attacks.
Here is a basic list of questions you can ask yourself:
“What am I scared or anxious about?”
“Why am I feeling scared or anxious?”
“Why am I here for?”
Example 1 – Fiona and the Clarifying Technique:
On a perfect day, Fiona was at her favourite café. Everything was perfect and normal as it used to be. A few minutes later after she finished her cup of coffee, she felt alert due to the stimulant effects from the coffee. Suddenly, she felt nervous and her breathing pattern turns irregular. She felt the fight-or-flee response almost immediately.
She applies the Clarifying Technique in her situation.
She asked herself, “What am I scared about?”
Of course, the answer is nothing.
Next, she asked herself, “Is this just a feeling of excitement?”
And she realizes it is the stimulant effect from her coffee.
Lastly, she asked herself, “What am I here for?”
She is there to enjoy her cup of coffee and to enjoy her time at the café.
Her mind realizes that the anxious feeling was nothing – her mind realizes she was not in any danger. Thus, the magnifying effect is stopped and her uncomfortable symptoms immediately subside.
Example 2 – Desmond and the Clarifying Technique:
Desmond is very excited about his job and his first-day of work tomorrow.
At that very night before his first-day of work, he is very anxious and excited to sleep. Suddenly, he felt uncomfortable and anticipates a panic attack to be coming.
He uses the Clarifying Technique.
He asked himself, “What am I scared about?”
Of course, the answer is nothing.
Next, He asked himself, “Is this just a feeling of excitement?”
Well, yes since it’s his first-day of work tomorrow.
He feels reassured and his panic attack cycle and magnifying effect ends almost instantly.
As you can see, the Clarifying Technique helps to stop your Mistaken Chain.
The clarifying questions need not be from the list. You can create your own clarifying questions appropriate for the situation you’re in.
It’s optional to use the Breathing Technique with this technique.
#10 – Flame
This Technique is useful to calm yourself down if you’re having a full-blown panic attack.
If you’re able to use a lighter or light a match-stick, focus on the gentle flame. Clear your mind and just focus on the gentle flame. Stare at the flame and focus on its gentle and soothing motion.
But if you’re unable to use a lighter or light a match-stick, visualize one instead. Close your eyes and visualize you’re in a dark room. In the center of the dark room there’s a lit-candle on a table. Visualize that you sat near the table. Now clear your thoughts in your mind and just focus the visualized gentle-flame; notice the gentleness and soothing motion.
You will need to use the Breathing Technique with this Technique.
#11 – Listening
When you are in the initial stage of the panic attack process, you tend to be very-very alert.
To use the Listening Technique, first clear your mind. Now listen to the environment around you. Focus the sounds.
Remind yourself that the reason why the volume seems to be increased is due to your alert symptom. Accept that Panic Attacks is like a stone thrown to a pond. The ripples will slowly fade off. But if you end the Magnifying Effect, the ripples fade off even faster.
Listen to the slightest sound and realize that everything is perfectly normal as before. Remind yourself that everything is perfectly normal as it is before you feel alert.
Remember Tip #2 and use this technique with the Breathing Technique.
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