One condition before we start. This method works well when you have read and been able to implement A.C.E.R. comfortably.
This is one of the best approaches to battle panic attacks and can potentially eliminate it. I developed this method for myself and defeated panic attacks for good. I’ve shared this approach with people I’ve worked with, and the result is very positive.
Panic attacks come in waves
Now let’s say you’re at a situation where you feel your panic attack is creeping up. I want you to recognize all sensations and symptoms in your body and name them out, either out loud or in your head. For example: “Hah! lightheadedness, dry mouth, heart palpitation, rapid breathing, trembling hands, dry eyes, shaky legs…etc..” By naming them out, even though they are very scary, you have successfully diffused the power of the first wave. At this stage think of yourself as a cute little puppy.
60 Seconds are all you need
At this point, you probably want to leave the situation or looking for safety. But don’t! Take out your phone or a timer and set it for 1 minute. All I’m asking is for you to do nothing for 1 minute! If you usually would run, then stay for 1 minute. If you would usually stop what you’re doing, then keep doing it for 1 minute. If you usually would call someone, then put down your phone and wait for one minute. By actively doing what you normally wouldn’t do during a panic attack for 1 minute, you’ve successfully diffused the second wave. At this stage, think of yourself as a wild cat.
This is when you have to make a decision
Now that the one minute is over. If you want to leave the situation now or return to your safety, that’s ok. At least you have successfully diffused two waves of panic attacks, which you have never done before. You can always try again later.
But! If you can pull a little extra courage and strength to go for an additional minute, it would be awesome! The first minute, as hard as it was, proved to you that you’re safe. No one noticed what you were going through that first minute right? Then let’s go for another minute, you can do it!
At the end of the second minutes, you might be shaken and exhausted. But now you are more convinced that you will be ok. Everyone has panic attacks at different intensities. So, if your attacks are strong like mine used to be. Don’t push too hard, return to your comfort zone and take a breather. Tomorow you will fight again. Now at this stage, you are a lion!
The outcome of the battle starts to shift
Two minutes become 3, three then become 4 minutes. I personally have rarely seen anyone who proactively challenged their panic attacks and had to exceed 10 minutes. As each minute goes by, your confidence grows, and your fear subsides. And since anxiety and panic attacks feed on fear so when they’re running out of fear, they will eventually vanish. At this stage you’re not a puppy, a wild cat or a lion. You are yourself again. You have made it to the other side of panic attacks and found the old but stronger version of yourself.
Dr. Claire Weekes emphasized many times in her books that “Recovery is on the other side of panic, not on this side”. You recover by going through it, not around or over it.
Reach deep in your heart, find the will and the determination to go out and face your fear. Equipped with this new method, you will defeat all of your panic attacks one after another, one minute at a time.
Adversities will happen in life and bring you stress here and there. But with A.C.E.R. and this 1-minute method, you are armed to defeat anxiety over and over again.