Some feelings of anxiety, including panic attacks, seem to just come out of the blue. For no reason at all, the anxiety feels overwhelming. Many people who have suffered a panic attack say this.
How does this happen? Well, anxiety can be triggered by a host of tiny triggers, only some of which you are aware of. Your brain stores lots and lots of associations - some good, some bad. You might link the sight of mince and tatties with being safe at home with your mum. Or the smell of perfume with someone particular.
Just as you can do this knowingly, your brain can do this in a flash without you being aware of it. A fleeting image passes through your mind and the association is made with some event in the past and the feelings of that event wash up and can sometimes be overwhelming. It is completely automatic. People who were hit by a parent in childhood similarly find they automatically shield themselves with their arms if they sense a rapid movement. Even into adulthood. Responses to triggers can be completely automatic. So what to do?
Sometimes, it is hard to identify the trigger. A qualified therapist can help you here. With panic attacks, part of the trigger is the rapid breathing. So learning to breathe deeply through your belly is a preventive measure. Learning to relax is a major help too. In other cases, we know what the response is. So we can learn to become aware of our automatic response and use that as a cue to respond differently.
With a bit of practice using cognitive behavioural therapy, , maybe with the help of a professional, you can get a fair idea of the thoughts, ideas and images that trigger these reactions. One you have a clue, the techniques of this kind of therapy can help you work out what to do. And you can learn these techniques yourself so you have the skills to continue to take good care of yourself.
How does this happen? Well, anxiety can be triggered by a host of tiny triggers, only some of which you are aware of. Your brain stores lots and lots of associations - some good, some bad. You might link the sight of mince and tatties with being safe at home with your mum. Or the smell of perfume with someone particular.
Just as you can do this knowingly, your brain can do this in a flash without you being aware of it. A fleeting image passes through your mind and the association is made with some event in the past and the feelings of that event wash up and can sometimes be overwhelming. It is completely automatic. People who were hit by a parent in childhood similarly find they automatically shield themselves with their arms if they sense a rapid movement. Even into adulthood. Responses to triggers can be completely automatic. So what to do?
Sometimes, it is hard to identify the trigger. A qualified therapist can help you here. With panic attacks, part of the trigger is the rapid breathing. So learning to breathe deeply through your belly is a preventive measure. Learning to relax is a major help too. In other cases, we know what the response is. So we can learn to become aware of our automatic response and use that as a cue to respond differently.
With a bit of practice using cognitive behavioural therapy, , maybe with the help of a professional, you can get a fair idea of the thoughts, ideas and images that trigger these reactions. One you have a clue, the techniques of this kind of therapy can help you work out what to do. And you can learn these techniques yourself so you have the skills to continue to take good care of yourself.
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