What About Panic Attacks?

One of the most debilitating manifestations of anxiety is the panic attack. These dramatic episodes of anxiety seem to come out of the blue and happen even when there is no real danger. They are usually intense for a few minutes and then subside. The sufferer may experience chest pains, the feeling of smothering, dizziness, heart pounding, depersonalization, hot and cold flashes, sweating, numbness, or nausea. These symptoms may be accompanied by fears of dying, going crazy, and losing control. Those who experience panic attacks often live in fear of their next attack, and this may prevent them from leaving the house, being alone, or driving. Panic attacks are not triggered by a specific phobia.

One of the factors that perpetuates panic attacks is the fear of having another one. The perception that a panic attack is coming on can magnify an awareness of symptoms and then the person begins to tense up and harbor thoughts of doom – just the conditions that drive a panic attack.

If you feel a panic attack coming on, it is helpful just to let it happen, as uncomfortable as this may seem. As is true of any phobia, you have to expose yourself to the feared situation in order for the fear to decrease over time. If you don’t tense up, the symptoms will generally subside within a few minutes. Tensing up will perpetuate the episode. You may feel faint, but you won’t really faint (blood is going to your muscles as you tense up and not to your brain, and this may bring on the sensation of fainting – but your blood pressure and heart rate have increased, so you’re actually less likely to faint). During a panic attack, try to re-channel your thoughts. Challenge your negative thinking (you are not having a heart attack; you will not suffocate; you are not going crazy; you will not die). Trust that this will end soon.

Tell yourself the following – “Well, here it is again. Let me watch my body respond to this, just like I’ve done before. I will survive this and I can handle it. This may be unpleasant, but it’s only anxiety and it will pass. Let me flow through this.”

Dr. Quintal & Associates

5460 Lena Road, Suite 103

Bradenton, FL 34211

941-907-0525

Visit our website for information about Rapid Resolution Therapy: www.drquintal.com

Dealing With Emotional Pain

When a person undergoes a life disruption, it may not advisable to take medication that will alleviate the pain immediately. When pain is alleviated with medication, the person’s motivation to make changes is reduced. And there is a great deal to learn from the process of managing emotional pain. (Of course, there are times when medication becomes necessary, especially with the suicidal thinking that may accompany a major depression. Many other life crises can be endured better with the use of medication. This is a medical decision.) When you undergo a major life crisis, you need time to gain insight into what has gone wrong and achieve integration again. Emotional pain, while unpleasant, serves its purpose, just as physical pain does in alerting us to something that is going wrong in our bodies. It prompts us to take action. Similarly, drugs and alcohol may help to alleviate emotional pain – but then the opportunity to learn our life lessons vanishes. Reinforcing pain chemically may allow old patterns of behavior to continue – in which case, paradoxically, the pain you are trying to escape will persist into the future. Pain spurs us to learn new ways of coping.

There are tactics that people in crisis can use to get through the crushing periods of pain that accompany a life disruption. These methods do not end the pain, which has value, but they allow us some relief for a time.

First is diversion. Sometimes we need to remove ourselves physically or mentally from our emotional pain for a while. We can take a weekend trip, read a book, watch an engrossing movie, talk to a friend, take a walk or get some other physical exercise. Diversion allows us time to heal and it may give us sufficient distance from a problem that we can come back to it again
and perhaps see it in a new light.

The second tactic for dealing with emotional pain is to stay in control over those aspects of your life that you still have some ability to control. A major life disruption can leave you with the feeling that you have no control over events. However, you can use self discipline to clean your residence, bathe, feed the dog, water your plants, and pay your bills. Stay in control of those things that you can control, and let those things which are uncontrollable run their course.

Finally, find someone who can show you empathy. There is no better way to relieve emotional pain than to talk to a trusted friend or therapist who can say with conviction, “Yes, I understand – and I care.”

New Patient Testimonial

Dear Dr. Quintal,

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Your BIGGEST fan,

Collette

Dr. Quintal & Associates

5460 Lena Road, Suite 103

Bradenton, FL 34211

941-907-0525

Visit our website for information about Rapid Resolution Therapy, Sarasota counseling services and treatment for depression, anxiety and PTSD: www.drquintal.com