Coping with panic attacks
A-W-A-R-E
Do you suffer from panic attacks? You can stop panic attacks in their tracks using the AWARE technique. ‘AWARE’ is an acronym used for the process of stopping panic attacks.
A – Accept
Accept the anxiety and feelings of fear
- Try not to fear them coming – accept it’s there, it’s not nice, but it’s just a feeling, it doesn’t mean anything except that you are feeling anxious, and it will pass
- If this is hard, try telling yourself ‘Dave /your name, it’s ok, you’re having a panic attack
- Picture your worrying thoughts as being like a leaf drifting past on a river – watch them, be aware of them, but know that they are just thoughts, and watch them float by, you will think other thoughts.
W – Watch
Watch the anxiety, rate it from 1-10 and notice how it is affecting your body and your breathing.
- What symotoms are you feeling? Remember these are caused by your anxiety and nothing to worry about.
- Observe your breathing and try to practice a breathing exercise.
A – Act
Act normal – try and focus on doing something. Acting like everything’s normal tells your brain that it is.
- Although it’s hard, start by just trying to do a small manageable task, such as put the kettle on, do some washing up, go for a walk or try something you enjoy.
- Doing, rather than thinking, uses a different part of your brain to the worry part, and helps get the calm rational side of your brain working instead of ‘fight or flight’.
R – Repeat
Keep repeating the above steps
- Every time feelings of panic bubble up, remind yourself it’s just a panic attack, rate the fear from 1-10, and keep acting normal
E – Expect
Expect the best. Taking these steps means the panic will have a little less control over you each time, and that you are taking control
- Try and fight any negative thoughts of ‘this will never work’ or it’s no good, these are just negative thoughts and can be a natural response to anxiety, you do not have to listen to them.
- You are embracing your inner fear and putting the functioning side of your brain – rather than the fear / fight or flight, back in control
- It will feel hard to begin with, but each time you put the AWARE technique into practice it will be easier.
For helpful Youtube video on the Aware technique: https://www.youtube.com/watch?v=Hg57CDGDWjU
