At home, visualize the next panic attack you are now starting to worry about, and walk yourself through the events that lead up to the problem. If the panic feeling starts to develop while thinking about it, practice the breathing. and run through the visualization again until you are able to do it calmly.

The next most important thing is to recognize that panic attacks are just the body’s normal response to adrenalin. Adrenalin makes you feel nauseous, shaky, and it causes you pulse rate and breathing rate to increase. This isn’t actually a big deal, even though it feels like it is. The only real risk is passing out from hyperventilating, which is why controlled, slow, breathing is the key to controlling an attack..

With most people, anxiety causes adrenalin to build up, which causes hyperventilation, which then scares the person, and releases more adrenalin, and the cycle escalates. To stop this cycle, you need to quit scaring yourself when you hyperventilate. Don’t try to stop the panic feelings – just let the whole event run its course without fighting it, but continue to concentrate on relaxed breathing. Tell yourself this is what adrenalin does – it will cause you to feel like you are going to either pass out or explode – no big deal – effects of adrenalin can’t hurt you – and it will take a few minutes for the effects to wear off.

so if you really want then mail me or something.. im sorry im not helpful and probably just wasting your time. but if you do decide to mail me then make it brief and to the point… or else ill get stressed.

all i know is that when I have them. people don’t give a shit so I just wait it out. most of them are really serious though but no one cares… so I don’t realy know what else you’d do.

Part I: Identifying the Problem

1. Introduction: The Panic Attack

2. Physical Causes of Panic-like Symptoms (revised)

Rapid or Irregular Heart Rate – Difficulty Breathing–Dizziness and Vertigo–Multiple Symptoms–Side Effects of Medications

3. Panic Within Psychological Disorders

Panic Disorder – Agoraphobia – Generalized Anxiety Disorder – Social Phobia – Specific Phobias – Obsessive-Compulsive Disorder – Post-traumatic Stress Disorder

4. Agoraphobia and the Panic-Prone Personality

The Power of Beliefs Learned in the Past – Coping in the Present

5. Four Complicating Problems

Premenstrual Syndrome – Hypoglycemia – Depression – Alcoholism

6. Panic in the Context of Heart and Lung Disorders

Mitral Valve Prolapse – Recovery from Myocardial Infarction – Chronic Obstructive Pulmonary Disease

Part II: Taking Control of Anxiety Attacks

7. The Anatomy of Panic

Winning Through Intimidation – The Surprise Attack – Controlling the Mind – Forecasting the Future – The Planned Retreat – Why Me?

8. Who’s in Control?

Distrusting the Unconscious – The Emergency Response – Tricking the Brain

9. Why the Body Reacts

Well-Worn Paths – Images and Interpretations – Taking Away Choice

10. The Calming Response

Memories and Images – Focusing the Mind – Taking Conscious Control

11. The Breath of Life

Signals of Change – Two Types of Breathing – The Hyperventilation Syndrome – The Foundation Skills

12. Releasing Tensions (revised)

Cue-Controlled Deep Muscle Relaxation – Generalized Relaxation and Imagery – Meditation – Which Method is Best for You?

13. How to Inoculate Yourself Against Panic: The Eight Attitudes of Recovery (new)

14. Your Mind’s Observer

Negative Observers – The Independent Observer

15. Finding Your Observer (revised)

The First Important Steps – Your Observer and the Calming Response – Your Observer and Physical Tension

16. Taking a New Stance: The Supportive Observer (revised)

Filtering the Facts – The Supportive Observer – "I Can . . . It’s OK . . ." – Disrupting the Pattern

17. Paradox in Action (revised)

The Balance of Power – How to Invite Panic – Giving up the Struggle – Inviting the Symptoms

18. Experience: The Greatest Teacher (new)

Guidelines for Controlling Anxiety Attacks – A Final Note

Part III: Special Issues

19. The Use of Medication (new)

Common Medications for Anxiety Disorders – Guidelines for Medication Use – Medication Profiles

20. The Fear of Being Seen: How to Face Social Anxieties (new)

Biology and Experience: The Possible Contributions to Social Fears – The Complex Nature of Social Anxieties and Phobias – How to Get Comfortable

21. Achieving Comfortable Flight (new)

How Did Your Discomfort with Flying Begin? – Why Does Fear Of Flying Take More Effort To Overcome? – Learning How To Fly Comfortably – Use Visualizations for Rehearsal