Tag: Panic Attacks

Post #2: Reassurance Seeking is a Drug

Understanding why reassurance seeking is not productive in anxiety recovery

People with anxiety and panic attacks disorder constantly look for answers. They search everywhere for an explanation for the way they feel. Visting doctor offices, the emergency room, seeing therapists, googling symptoms are a major part of their daily routine.

I remember scanning my body every morning to look for symptoms and sensations so I can find ways to get rid of them. I would worry if there was a symptom and also worry if there wasn’t any.

I found myself addicted to seeking reassurance. “Is this anxiety?”, “can this be caused by anxiety?’, “Did you have this symptom? did it go away? how long did it take to go away? were the questions I asked people on the daily basis. Every time I found a satisfactory answer, I would feel a sense of relief. My body feels normal, and a rush of confidence run through me like a wave of positivity.

Well, that never lasts long. As soon as the reassurance confidence wears off, another symptom pops its head up. Devastated and disappointed, we go right back on google to find another answer. At this point, it’s not the answer that we care for. It was more of the “feel good” sensation of finding the answer that we’re after.

I just need to know if this is normal with anxiety, and I can move on with my life

Assurance seeking is like a drug. It gives us immediate relief, but it ties us to our anxiety. We need more and more reassurance to go on with our life. Fighting the urge to ask for reassurance is extremely difficult. Because anxiety feels so terrible and scary! Just a few minutes on Google can bring us the relief, why not? Right?

People just don’t understand that it’s never been about the symptoms. It’s about the fear that we have about those symptoms. We can handle the symptoms, but we can’t handle the fear that comes with them. That’s why we seek reassurance, to get rid of the fear.

Stop the search for reassurance takes courage, discipline and the power of will. Next time you catch yourself wanting to ask for reassurance, remember this post and stop. Try to do something else. Wait for the urge to pass. If you catch yourself saying this “Just this one symptom and I will stop asking”, know that it’s a lie you tell yourself again and again.

Think about symptom searching as a pill that will keep you having anxiety. Do you want to take that pill? If the answer is a NO, then it’s time we make a change. It’s time we break the habit. It’s not easy but you can do it!

Post #1: The 1-minute approach to beat Panic Attacks

The best approach to cure Panic Attacks

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.