Chapter 5 - What Keeps Panic Attacks in You Life

Question 1

Two main factors that stop people from outgrowing the panic in a natural, spontaneous way.

Answer 1

1. The things people do in an effort to help themselves actually have the opposite effect, blocking their progress and getting them further “stuck”
2. Anticipatory Worry

Question 2

1. “The things people do in an effort to help themselves actually have the opposite effect, blocking their progress and getting them further “stuck”” represents the core of the panic trick.

Answer 2

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Question 3

Panic actually tricks you into ways that maintain and strengthen the panic and phobias.

Answer 3

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Question 4

Panic doesn’t just fool you once, nor 1000 times. It fools you into building panic and phobias into your live, every day. THIS, MORE THAN ANYTHING, IS WHY PEOPLE FIND THAT, “THE HARDER I TRY, THE WORSE I GET”. They’re trying things that makes the problem worse, rather than better.

Answer 4

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Question 5

People use the proverbial “putting out a fire with gasoline.”

• The first step to putting out a fire, if you’ve been pouring gasoline on it, is to notice that you’re using gasoline rather than water.
• The second step is to stop using the gasoline. Even if you don’t know what else to do about the fire, it will be a good step to stop pouring gasoline on it. Once you stop doing that, you can figure out something else, something better to do.

Answer 5

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Question 6

People make their phobias worse by trying to protect themselves by various strategies including:

• Avoidance
• Protective rules & Rituals
• Superstitions
• Support people and support objects
• Distraction
• Fighting the fear

Answer 6

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Question 7

What do you do to try to prevent panic attacks?

Answer 7

• Avoidance
• Support people/objects
• Fight with fear

Question 8

Avoidance is the hallmark of phobias. Phobias prevent prople from participating in countless ordinary activities that most other people take for granted.
eg. Driving to visit a friend, Go shopping, take your children to the zoo or other crowded recreational sites, Joingin a club, or signing up for a class, etc..

Answer 8

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Question 9

What places, objects, and activities do you avoid?

Answer 9

Everything…
Driving, shopping, flying, biking, doctor, etc..

Question 10

Avoidance is how the phobia continues to reinvent and maintain itself in your life.

Answer 10

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Question 11

Phobias perpetuate (to cause something to continue or to prolong its existence) themselves by keeping you away from the things you fear.
- Prevents you from discovering anything new about your fear that might help resolve it

• Keeps you believing that disaster would strike if you stopped “protecting” yourself
• Leads you to try harder to “make sure” you’re safe, in ways that make you more anxious.

Answer 11

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Question 12

When you avoid the thing(s) you fear, you don’t actually get to find out what would have happened if you had encountered it. You’re just left with a feeling of relief that you “dodged a bullet,” and your scary ideas about what a “near miss” you had.

Answer 12

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Question 13

The sense of relief you get when you avoid or retreat from a feared situation, feels welcome. But it makes you more anxious about the future and more likely to avoid it again. You’re getting a small amount of immediate relief, but you’re going to pay for it.

Answer 13

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Question 14

People develop ways of doing things that they hope keeps them safe and ward off panic. These involve some element of partial avoidance, and offer a way for that person to go into a feared situation and still feel “protected” because they’re avoiding some key element they fear. These rules all have some kernal of logic behind them, in the sense that following the rules might buy you a little temporary comfort. But when you come to believe that your saftey, sanity, and survival depend upon your adherence to these rules, this makes you a candidate for panic disorder.

Answer 14

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Question 15

What protective rules and rituals do you use?

Answer 15

Always carry water.
Try to carry a small meal with me.
Always carry my backback filled with vitamins.
Just order grocery/items online.

Question 16

SUPERSTITIONS are beliefs people recognize aren’t really true but feel compelled to follow anyway in the spirit of “it can’t hurt!” or “better safe than sorry.”

Answer 16

Knock on wood is an example of a superstition.

Question 17

Unfortunately, when you adhere to superstitious rituals in the belief that they protect you from panic, you end up reinforcing your sense of vulnerability, and this works to strengthen and maintain the problem.

Answer 17

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Question 18

Do you have any superstitions? What are they?

Answer 18

Thanks to my mother, I force myself to carry vitamins with me.
I also avoid wearing polyester due to her beliefs and my upbringing. She believes polyester will be absorbed into your skin and harm you. I aim for cotton.

Question 19

People who limit their travel to a particular “safe zone” can often fo outside of that zone without panicking if they are accompanied by a “SUPPORT PERSON” - someone in whom they place a lot of trust, who knows them well, who will comfort and help them if they have a panic attack.

Answer 19

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Question 20

Do you have a support person? List them.

Answer 20

Mainly family memebers, but mainy Yohan. I
ve feel very safe when he is around and am more willing do go things, go places with his presence.

Question 21

A SUPPORT OBJECT is an object people carry with them because they believe it will help them avoid a panic attack, or help protect them if they do have one.

Answer 21

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Question 22

Do you have any support objects?

Answer 22

Water Bottle
Smart Phone
Small meal
Backpack filled with vitamins
Sunscreen and sun hats

Question 23

DISTRACTION is another common way people try to protect themselves. They realize that when their attention is fully engaged with some task or subject, and they’re not thinking about their fears problems, they’re much less likely to panic. This leads them to believe that they are so vulnerable that all they have to do is think the “wrong” thing, and panic will sweep them away.

Naturally, this makes the person more fearful over time.

Answer 23

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Question 24

What are some of the ways you distract yourself.

Answer 24

I never noticed or even considered using othis technique before. All I could think of is me using my smart phone as a way of using this DISTRACTION technique.

Question 25

FIGHTING the FEAR - When people become afraid, they instinctively try to fight and resist the fear. They treat the fear as if it were an external force. They stiffen their body, tighten up their muscles, and hold their breath. These efforts, unfortunately, MAKE THEM MORE ANXIOUS RATHER THAN LESS. :O

Answer 25

Question 26

Sometimes they resist the fearful thoughts. They argue with the thoughts, and the thoughts appear to argue back, and this produces the same result that comes from tensing their body. They feel more upset, rather than less.

Answer 26

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Question 27

Do you try to fight the fear? In what specific ways?

Answer 27

YES

Going for a quick walk down the sidewalk. I usually turn around and give up 1/8 of the way complete. I try to ride my bike/euc around the park near my home.I feel like I’m forcing myself very very hard to fight some evel being that is holding me back from completing these simple 2 minute tasks. They are not long nor far. Also simply walking around my complex. Walking up the simple short two story stairs. Throwing out the trash. I feel a massive force holding me back that I feel liek I have to fight.

Question 28

It is important to notice that while these techniques can help you get started recovering, they also tend to maintain the panic over time. When you rely on these techniques, you are being deprived of the opportunity to find out that you survive intact wihtout them. You will continue to believe that they save you from danger, and they you need them. This is how panic tricks you into continuing to feel afraid.

Answer 28

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Question 29

If you can breifly use these techniques to get you started, and then discard them, the more power to you. But as soon as you become reliant on them, they become part of the problem and lead you to look for more and more reassurance.

Answer 29

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Question 30

My Water Bottle dependency expanded into Water and Food dependency which expanded into Water Food and Vitamins/Minerals dependency..

Answer 30

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Question 31

It’s best to let them (Dependencies) go - oe at a time, when you decide to let them go. To help you prepare for this setp, periodically return yo your lists fo pretections and add to them as you remember and notice other protective devices and rules.

Answer 31

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Question 32

Looking back at yout answers to the previous exercises in this chapter, summerize the self-protective methods you have used in attempting to prevent panic attacks.

Answer 32

1. Water Bottle - I feel it is very important to carry water with me. I used ot discard drinking the appropriate amount of water which all-in-all caused me to one day have a massive panic attack when there was no drinkable water in sight do to me being stuck on the High Way. I began to believe it is of very importance to carry a simple bottle of water with me at all times.
2. Food - I noticed the same fear that grew around not carrying water with me when I go places started to attach itself to Food. I would happily go biking to a friends house carrying my water bottle with me, but notice I have not eated all day. Me wanting to carry backup meals with me started to sink deep into my consciousness. It has forever stayed and has not gone.
3. Vitamins/Minerals - I used to ask my mother why I would feel these panic attacks, why is my skin looking a certain way, why am I so sleepy, etc… Her answer was always lack of insert vitamin(s)/mineral(s). The same exact fear that grew from the water incident attached itself to Vitamins and Minerals. I started to fear that not taking the appropriate daily amount of Vitamins or Minerals would cause quite a catastrophy. I began carrying these Vitamins/Minerals with me.
4. Sunscreen/Sun hats/Sunglasses - Me fighting with the fear of not carrying the former self-protective objects caused me to have the most sever/massive panic attack I recall. I went for a bike ride in the nearby park hoping to combat those fears and be able to enjoy a beautiful sunny ride, but I was a very hot day. I decided to wear full a polyester jacket thinking it would keep my skin cool in the blazing hot sun. Right when I entered the park, my whole body gave up, my legs started to uncontrollably shake, I began to have tunnel vision, and I was uncontrollably screaming louder than I have ever screamed in my life. I was able to fight my way back home. It felt nearly impossible. I could of sworn I was about to collapse, pass out. From that day forwards, I fear the sun. If I am forced to go outside in the sun, I make sure to carry with me and apply to my skin sunscreen along with wear a sun cap and wear sunglasses.

Question 33

For each self-protective method on the above list, what would happen if you simply let it go?

Answer 33

1. If I simply let go the WATER self-protective method, then all the other self-protective methods will wither away as well. I believe the WATER method is the root of them all. I believe I would be able to go about with my daily activities normal once again with no fear. Driving, Biking, Working out out-doors, taking trips, travelins, etc..
2. If I simply let go the FOOD self-protective method, that would seriously take a massive load of my shoulder. the Food method has felt like the heaviest weight of them all. The Water method was just simply carrying water with me. The Food method takes MUCH longer to prepare and I feel liike there are specific foods I have to carry with me at all times. If one of those food items are missing, I woud feel completely destroyed and the fear would intensify tremedously. An Avocado as an example. I would taught the health importance of eating avocados. Their nutritional benefits. Letting go of this self-protective method will not remove the Water self-protective method, but possibly the Vitamin/Mineral method.
3. If I simply let go the Vitamin/Mineral self-protective method, I would feel much lighter. It would take weight off my shoulders. But it probably will not effect the Food self-protective method, and it certainly will ont remove the Water self-protective method.
4. If I simply let go of the Sunscreen/Sun Hat/Sunglasses self-protecive method, meaning that it is a proven fact that my skin is 100% safe from the sun, then I would be delighted in taking beautiful strolls in the park. I would feel very relieved. This self-protective method feels like one of its own. It feels not connected with the other three. The other three feel like they have a bond. As if the loss of one will massively boost the other. This self-protective method is completely in its own field. Feels like a different fear. If I was to let go of this one, it will not affect the others and vis versa.

Question 34

The ultimate goal of recovery from these problems is to be able to live freely and feel good. But when a person has chronic panic attacks, it often seems as though they have to choose between confort and freedom. If they go outside their comfort zone, or violate any of their self protective rules, they may panic. If they obey all the self-protective rules in order to feel “safe”, they feel imprisoned, and miss out on a lot of life.

Answer 34

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Question 35

A person with chronic panic attacks has generally fallen into the habit of putting comfort first. They make decisions based on what will help them feel comfortable, or at least not panic, rather than on what will allow them to live freely, go where they want, and do what they want.

Answer 35

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Question 36

If you stay in the “situation” and work with the panic, rather than retreat or protect yourself, you will advance your recovery. You won’t fix the entire problem that day, and you will temporarily feel worse than if you ran to saftely, but it is a step in the direction that will ultimately lead you to recovery.

Answer 36

HHUUUHH??
Does not this go against what they said in a former chapter about NOT combating the panic attack?

Question 37

People choose immediate comfort rather than long-term freedom, thinking they will deal with becoming free tomorrow. but Tomorrow never comes.

Question 38

You pay for immediate relief by making yourself more sensitive to the fear and creating a worse problem in the long run. You get fooled into thinking you are far more vulnerable than you really are. it’s not a good trade.

Question 39

Don’t make yourself more comfortable in the present by contributing to a phobia of the future.

Question 40

THE “GOLDEN RULE” TO RECOVERY: CHOOSE LONG-TERM FREEDOM, NOT IMMEDIATE COMFORT.

Question 41

Rely on the GOLDEN RULE (Choose long-term freedom, not immediate comfort) to help you make the countless choices you will confront in your self-help work. So long as you regularly make choises that promote your long-term freedom, rather than your immediate comfort, you can feel satisfied that you are on the right path.

Answer 41

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Question 42

Imagine a situation in which you have experienced a panic attack in th past. It may be one that you’ve described in a previous exercise. Write the situation here.

Answer 42

I was riding my EUC around the park, and then I started having tunnel vision, my legs started shaking, my vision got more blurry, I felt like I was screaming for my life, my heart started beating uncontrollably.

Question 43

What could you do in this situation that would give you the most immediate relief?

Answer 43

1. Call a friend and them asnwering
2. Race back home and lay down
3. Have a friend/relative/partner with me

Question 44

What could you do in this situation that would give you the most long-term freedom from fear?

Answer 44

1. Already have a full doctor check-up knowing that I am healthy.
2. Move to a cooler, less humid location.

Question 45

If this situation occured today, which course of action would you choose and why?

Answer 45

1. Try harder to go get a full doctor check-up

Question 46

THE SECOND FACTOR, ANTICIPATION, IS THE SPARKPLUG OF PANIC, THE SOURCE OF THE INTERMMITENT ENERGY THAT KEEPS THE WHOLE PROCESS MOVING ALONG IN A CIRCULAR FASHION.

Answer 46

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Question 47

Anticipation consists of thoughts that suggest terrible things are going to happen to you.

Answer 47

“What if I ……”

Question 48

Most anticipation takes the form of “what if” thinking, although it sometimes takes other, more subtle forms.

Answer 48

I’ve been doing pretty well with my panic recovery, so far.
I hope I don’t panic when I give my presentation Friday
Hey, I haven’t had a panic atatck all week.

Question 49

Anticipation can also take the form of images that suddenly occur to you, such as an image of you having a panic attack at a particular place or time, or an anxious sensation that occurs to you as you think about a future event.

Answer 49

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Question 50

What “What If” thoguhts do you experience when you anticipate that you may have a panic attack?

Answer 50

1. What if I get a heat stroke?
2. What if I die/faint/pass out?
3. What if the elevator breaks and I’m stuck for days/hours?
4. What if my car breaks down and I am stranded with no help, food or water?
5. What if the humidity causes me to suffocate?
6. What if I have a panic attack?

Question 51

Anticipation is essentially automatic and invulintary. There aren’t any good ways in teling yourself to “stop thining about that” and make it work. Telling yourself to “stop thinking about it” normally leads you to think about it more.

Answer 51

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Question 52

Most anticipation is subliminal, meaning that you don’t quite notice in a concious level what you’re thinking. But the thoughts still influence you. And when you do notice specific thoughts, you’re likely to get embroiled in an argument with those thoughts, which serves to increase your level of axiety.

Answer 52

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Question 53

Two main ways anticipated thoughts cause you trouble.

Answer 53

1. When they exist in the background, as subliminal sources of influence, and you don;t even notice their presence. The influence your mood without you noticing, or having a change to do anything about it.
2. They come to your immediate attention and get you embroiled in a struggle to “stop thinknig about it.” Fighting your thoughts in such a way will almost always make them more persistent, and you more anxious.

Question 54

What you need to cope with these thoguhts is a method that enables you to notice and accept the thoughts without fighting and arguing with them. (Chapter 19)

Answer 54

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