So you're having a panic attack. If you're
right in the middle of a panic attack, this video is for you. For many people, a
panic attack feels like a lot of intense physical symptoms. Maybe your heart is
pounding, you might feel faint or tingly, or you're afraid that you're going to pass out
or have a heart attack. In this video I'll walk you through how to know if it's anxiety
causing those symptoms and some practical steps to stop the panic cycle. Because
you're going to be okay. You are safe. [Music] [Music] They feel scary, but they're not going to hurt
you. So first let's try this experiment. Does moving around make your symptoms feel slightly
better or slightly worse? If walking around makes you feel a little better, that's one indicator
that this is anxiety, not a physical condition. Panic attacks are the physical sensations of the
fight/flight/freeze response going into overdrive, not a heart attack. Panic attacks are caused by
being afraid of the fight/flight/freeze symptoms. These symptoms feel really uncomfortable. They
they feel really scary, But anxiety and panic won't harm you. They usually resolve within five
to ten minutes, and by dropping the struggle against them you may be able to resolve them
faster. Now, there are two approaches to dealing with anxiety attacks and panic attacks. This one
is the roll-with-it method, and the other one is the calm-down method. So after watching this
video, check out my other video to try the other technique too and see which one works for your
situation. The real problem is not the anxiety you're having or the sensations that you're having
- that fast heartbeat, that rapid breathing, or the tingly or faint sensation. The real problem
is the belief that these sensations are dangerous. So if you're struggling to calm your body down,
you might think, "I can't feel this way. I have to breathe slower. I have to calm down." If you're
thinking these things, you're essentially telling your brain that these feelings are dangerous,
and this heightens the anxiety cycle. So you can learn to stop the cycle of panic attacks by
showing your brain that anxiety is not dangerous, that you can feel anxiety and still be 100%
safe. So say this: "This feels uncomfortable, but it's not dangerous." Or "Even
though this is painful, I am safe." You can say, "I can handle feeling this. This will
pass." Emotions and sensations, they come and they go like waves, and this will too. Now, let's make
some space for these physical sensations. Your instinct is to try to force yourself to calm down
or to believe that these sensations mean something terrible is about to happen. So instead we flip
the script. We send the opposite message. Open up to your sensations. Get super curious. Say, "Oh,
I wonder what it feels like to breathe this fast." Now, you really can allow yourself to feel these
feelings. You can make space for these sensations. There's a few ways to practice doing this. You
could imagine that you're a curious scientist making observations about what anxiety and panic
feel like. Can you be curious? Can you explore? Instead of labeling these feelings as bad or
dangerous, just describe them as they are ."Oh, I feel faint. What does faint feel like? Can you be really curious about the other
sensations you're having?" Or you can try this experiment. Say, "Fear, bring it on. Go
ahead, make me as anxious as possible." And say, "I can feel the fear and do it anyway." Say,
"Panic, let's go. Let's have the biggest, strongest panic attack of my life." This is the
paradox. Right? It's impossible to make yourself have a panic attack, because trying to have one
sends the message to your brain that anxiety is safe. So instead, try to open up a little space
for your feelings. Get back into your body and in the present moment. Notice what you're feeling
and allow it to be there, and then watch as it passes and you're okay. Be really compassionate
to your feelings and sensations. This this sounds counter-intuitive. But for example, you could say,
"Oh, hello upset stomach. It's okay. You can keep being upset if if you need to do that." Or you
say, "Hello, jiggle legs. What do you feel like right now?" You can even exaggerate that sensation
if you want. You can tense your muscles tighter. You can try to breathe faster. You can try to
make your heart pound harder. You can jiggle your legs faster just to show yourself that you
can feel this and you're still okay. So instead of trying to calm your body, say, "It's okay to
have a fast heartbeat. It's okay to breathe this way." Just create some awareness. You don't need
to force anything. Because you can allow yourself to feel these sensations, you can also expand your
awareness to sensations that might not be as loud. So what else can you see in your environment? What
else can you hear? What's one thing that you can touch? What does it feel like? You can allow
both feelings to be there at the same time. "I can notice that I'm hearing something, and I can
notice that I'm feeling something in my body." You can do this. You got this. When you make space
for these sensations and feelings, you can stop the cycle of being afraid of fear. This here panic
attack that you're having is an opportunity to explore and try new things. So let's be curious.
Also, be really gentle with yourself. You don't have to get it right the first try. You don't have
to make your anxiety or panic symptoms go away, at least not right away. Right? You're okay.
By learning this technique you'll help yourself have less panic attacks and less severe
panic attacks. At least one-third of people have a panic attack in their lifetime. It's a
pretty normal experience. It's human. And as you keep practicing, you can learn to stop
the chronic panic attacks from coming over and over again. So just tell yourself, "It's
okay. I can feel my feelings and be okay." Send yourself some love and gentleness. Imagine
your best friend talking to you and just saying, "It's okay that you feel this way. Some of these
things scare you. Some of these sensations you're having probably scare you. You could still send
them love, even if you don't like them." Okay. So open up some space to be right where you are.
Because you are safe. You don't need to force anything to change. Your body knows what to do to
calm down when you stop struggling against your feelings. It's going to naturally relax when you
realize that these sensations aren't dangerous. Learning to let go of the struggle against your
sensations is a skill that you can develop. You can do this. You are safe. Keep
practicing. It will get better. Thank you for watching, and take care. [Music]
