1. Look around you and name five things that you can see.
3, Look around you and name three things that you can touch.
4. Look around you and name two things that you can smell.
5. Look around you and name one thing that you can taste.
This should gradually cause the panic attack to recede as you pay attention to the things in your environment and not to the memories that keep trying to flood into your awareness.
Confucius said, "The journey of a thousand miles begins with a single step." But once you have taken that step, you have to keep going. The two rules for success in any self-improvement program are: 1) Begin, and 2) Don't stop! If you suffer from panic attacks, you should have plenty of motivation to follow both of these rules.
- Palpitations, pounding heart, or accelerated heart rate.
- Trembling or shaking.
- Sensatons of shortness of breath or smothering.
- Feelings of choking.
- Chest pain or discomfort.
- Nausea or abdominal distress.
- Feeling dizzy, unsteady, light-headed, or faint.
- Chills or heat sensations.
- Paresthesias (numbness or tingling sensations).
- Derealization (feelings of unreality) or depersonalization (being detached from oneself).
- Fear of losing control or "going crazy."
- Fear of dying.
To meet the definition of a panic attack, the symptoms cannot result from a drug reaction, nor can they be a symptom of something else such as schizophrenia.x