Panic attacks can be so frightening as to cause trauma – and this must be dealt with

An anxiety will manifest as panic attacks or an anxiety attack when the body is preparing to fight or to flee but nothing comes of it – i.e. there is no action that discharges the preparation. And then the body in effect goes into a panic mode which causes great discomfort and fear. And then.... the attack itself can becomes a traumatic experience generating a fear factor. It is clear that the original anxiety attack can escalate alarmingly.

Three ways of diffusing the panic attack, when you are aware of it

1. Physical activity lowers emotional arousal – it is after all what the brain is telling you to do. So running or going up and down stairs – if you are fit enough to do so – will have the desired effect.
2. Breathing properly would work similarly. To breathe properly, you need to take a deep breath in through the nose, expanding the diaphragm (place a hand over the belly button and see it rise as you breathe in) – and then breathing out slowly, again through the nose. Breathe in for a count of 7 and out for a count of 11. You may need time to work up to counts this long, so start with 5 and 8, or even 3 and 5.
3. The important thing is to breathe out for longer than you breathe in because breathing out activates the part of the nervous system which lowers emotional arousal.
4. The third way is to outwit the emotional brain by getting the panic attack victim to think about something. So just ask yourself a question on anything

Treating the consequences of Panic Attacks

De-traumatising using Rewind


The relief of the trauma and fear associated by panic attacks and the hyper vigilance around body sensations has to be cleared and this is normally the first task of treatment.

Building a better relationship with anxiety

This is normally the next important step – as the susceptibility to panic attacks is fuelled by a resistance to anxiety feelings rather than acceptance.

Read the two truths about all projections

Learn how to worry well

Understand what is meant by the Observing self.

Enjoy this collection of useful anxiety stories

Practice this useful anxiety tool AWARE

Reframing, relaxation and visualisations

Relaxation advice is always worth teaching to assist in gaining control and confidence. Rehearsal work under trance may also be useful. We are now in the area of tailor made and specific interventions.

Action to get needs met

Often this is not needed as the original anxiety attack reflected special factors in a life that was working well. It is though always important to ensure that coping with the trauma around panic attacks has not endured for a substantial time - to create additional difficulties, such as agoraphobia or fears around social interaction.