How can I stop panicking again when I face the triggers again?
Last Updated: 02/12/2019 at 12:28pm
Lianne Kirby, MA in Counselling Psychology
I believe everyone should have the opportunity for their voice to be heard. I use a trauma informed, person centred approach in counselling.
Top Rated Answers
Facing triggers can be hard and scary but one of the key things I remember is that anxiety and panic can't hurt me. Yes it feels awful, makes you feel really ill, can effect your daily life, but no matter what panic attacks always pass. Panic reaches a peak then begins to ease. One of the key stages of beating anxiety is to lose the fear so facing triggers or triggering situations can be helpful in helping you realise that panic won't harm you and always passes.through all my research about anxiety and panic disorders one phrase has stuck with me "feel the fear and do it anyway" to me this means that we can't let anxiety or panic stop us doing anything, we face the fear, feel the fear and do it anyway! Show anxiety we are in charge IT isn't. I like to think of anxiety as a handbag or coat, it's there so whatever I want to do I pick it up and take it with me, it won't stop me. So when facing your trigger, yes you may panic and yes you may feel ill BUT those feeling will pass and when you have faced it you will be able to look back and say YES! I did it!
Remember how you handled this trigger before. You got calm somehow! Remember that you can calm down again, take deep breaths, and know it will be okay. :)
Well simply by taking time. Imagine what if someone with us sense the Danger and says do not move!! What will we do?? Simply waiting.. That's it. Focusing on what is going on. Trying to sense the Events happening around like any music that is being played, any sound or noise and focus on that . And simply then we might feel hey am OUT OF IT!!!
Hopefully you will learn from everything that has happened to you and find a way to deal with the struggles. This triggers can be dealt with, you just need to realise how strong you really are.
Have you thought of looking at our guides on panic attacks to help you https://www.7cups.com/panic-attacks-help-online/
Do a breating exercise. Calm yourself. Talk to yourself , tell yourself you have been here before and you are capable of handling this situation. Its all in your mind.
When you are panicking you might feel lots and lots of problems are creeping up on you. Think about individual problems you're panicking about and work through them, make a list of which ones need to be done first, focus on them one by one!
When you know what you're triggers are you can overcome them by using coping methods. Take a look at this page. It may help you how to cope better. I'd also advice you to go see you're local doctor to help you more as they're more able to do so medically. http://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/self-care-for-anxiety/#.VWTwYc9Viko
Deep breaths, and try to find other ways for you personally to cope. I think that each person has their own coping ways individually.
i wish i knew how this works because i suffer from it myself. just breathe right i guess and think about calming stuff
You can stop panicking when you feel the triggers again by remembering the trigger will go away in a (hopefully) short amount of time. Talk about it with a close friend, they will be the most help.
You don't have to panic. Wear a rubber band around your wrist and snap it when you are panicking to overcome panicking and this helps me a lot to snap out of it, I think it will help you too
By engaging in deep breathing, taking a deep breath in through the nose for 5 seconds, holding it for 3 seconds, and letting it out very slowly through the mouth for 8 seconds. You should feel your body relaxing and releasing tension when you breathe out. Continue deep breathing!
Slowly start facing up to the triggers little by little - at least those you know you cannot get away from.
Good thing is that you already have a knowledge of your triggers and can use this to your advantages by planning ahead... I like to always keep a journal or a small notebook with me where I can record emotions and triggers. I spend 30 min at the end of the day going through my notes and mentally rehearse or plan for my future actions in case I will have to face the same situations again. If it happens, I notice that my reactions usually improve over time.
while I was still getting triggers from ptsd, I found that avoiding situations or places that would set off a trigger. As time passed and some triggers are unavoidable, it got easier and easier for me. It also helped talking to people about them and why it set me off.
I know this is cliche, but just talk to yourself in your head. Tell yourself it's okay, you're okay, count if that helps, or sing your favorite song, remember a quote that motivates you! Anything that brings you positive feelings, use it. Whenever I feel triggered I start talking in my head, cutting off any negative thought or feeling I may have and replacing it with positive thoughts/feelings. Remember to breathe, prioritize your thoughts from most important to least. Don't think about the could've, should've, would've, just accept what HAS. Don't try to fight any emotions you're feeling, let them visit but don't let them stay. Acknowledge you're feelings, and allow them to pass.
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