Thanks for writing this. As someone who went through something very similar, I largely agree with what you wrote here.
To make the “accept the panic” bit a more concrete: following someone’s advice, when I’d start to panic, I’d sit down and imagine I was strapped to the chair. I’d imagine my feelings were a giant wave washing over me, but that I couldn’t avoid them, because I was strapped to the chair. The wave wouldn’t kill me though, just feel uncomfortable. I’d repeat that in my head “this is uncomfortable but not dangerous. this is uncomfortable but not dangerous...” Turns out that if you don’t try to avoid the bad feelings, they don’t last as long. My understanding is that by just sitting and taking it without flinching, you’re teaching your brain that panic is not something to be feared which reduces their intensity and frequency.
Before doing that I felt terrible for about an hour. With that technique it was reduced to about 15 minutes, then I quickly (in a week or two) stopped having panic attacks.
I’m not sure I understand how “Three, distract yourself.” fits with accepting panic though. I know for me, distracting myself was a way of not accepting. Of trying not to feel bad.
I fully agree with your point that “Distract Yourself” seems like bad advice.
I misremembered Claire’s steps pretty significantly.
Here they are:
face the symptoms – do not run away.
accept what is taking place – do not fight
float with your feelings – do not tense
Let time pass – do not be impatient.
I think I misremembered because in her exploration of step 3 “float with your feelings”. She mentions in engaging in an activity that isn’t thinking about what you’re experiencing. Not in hopes that you will distract yourself, but so that you can begin living a normal life i.e. learn to do, while experiencing suffering.
Ah. Ya that makes sense. It sounds like it’s not so much about what to do in the moment of panic as what to focus on throughout your day-to-day life. Let yourself be interested in and pay attention to things other than that you feel bad all the time. Don’t let your pain be your main/only focus.
Thanks for writing this. As someone who went through something very similar, I largely agree with what you wrote here.
To make the “accept the panic” bit a more concrete: following someone’s advice, when I’d start to panic, I’d sit down and imagine I was strapped to the chair. I’d imagine my feelings were a giant wave washing over me, but that I couldn’t avoid them, because I was strapped to the chair. The wave wouldn’t kill me though, just feel uncomfortable. I’d repeat that in my head “this is uncomfortable but not dangerous. this is uncomfortable but not dangerous...” Turns out that if you don’t try to avoid the bad feelings, they don’t last as long. My understanding is that by just sitting and taking it without flinching, you’re teaching your brain that panic is not something to be feared which reduces their intensity and frequency.
Before doing that I felt terrible for about an hour. With that technique it was reduced to about 15 minutes, then I quickly (in a week or two) stopped having panic attacks.
I’m not sure I understand how “Three, distract yourself.” fits with accepting panic though. I know for me, distracting myself was a way of not accepting. Of trying not to feel bad.
I fully agree with your point that “Distract Yourself” seems like bad advice.
I misremembered Claire’s steps pretty significantly.
Here they are:
face the symptoms – do not run away.
accept what is taking place – do not fight
float with your feelings – do not tense
Let time pass – do not be impatient.
I think I misremembered because in her exploration of step 3 “float with your feelings”. She mentions in engaging in an activity that isn’t thinking about what you’re experiencing. Not in hopes that you will distract yourself, but so that you can begin living a normal life i.e. learn to do, while experiencing suffering.
I’ll edit the post.
Thanks!
Ah. Ya that makes sense. It sounds like it’s not so much about what to do in the moment of panic as what to focus on throughout your day-to-day life. Let yourself be interested in and pay attention to things other than that you feel bad all the time. Don’t let your pain be your main/only focus.