Sweaty palms, racing thoughts chest pounding; could it be love? Maybe, or it could be physical signs that anxiety is rearing its fickle head. These are some strategies that have helped prior clients who were looking for anxiety counselling Vancouver, to re-think, re-frame and re-focus many of anxiety’s distressing symptoms, including panic attacks.
A past client disclosed that en route to a family vacation she was suddenly struck with a discordant thought: “It was a serious mistake to have children." What made the resulting feelings so incongruous was that her kids were chatting with each other amicably in the back seat of their car. She went on to say that her stomach started churning uncomfortably, she felt dizzy, weak, and confused all at the same time.
It wasn’t so much the initial thought that was affecting her, she explained: it was that her mind was racing so fast that it was actually followed by scenes of violence in her head. For her, that was the most disturbing part. She was convinced she was having some sort of breakdown.
Panic attacks can be debilitating both your body and mind. They can play on your darkest fears, People can become so terrified of a reoccurrence say, in a car or store that they eventually avoid what they wrongly assume to be the trigger. What can be done?
Talk about it
Contrary to logic, the best thing to do is talk about it with people you trust. You will be amazed how many of your “nice, normal” friends and family members have experienced similar episodes. Reassurance that you aren’t “the only one” is invaluable.
Go for a walk
Another helpful tool is walking. There is something specific to the rhythm of walking that coordinates the mind and body and encourages a sense of harmony. Be it brisk or lengthy, fifteen to twenty minutes per day is sufficient to give you some benefit.
Breathe deeply
The shallow breathing that occurs anytime one is emotionally charged can easily be prevented using a few deep-breathing techniques. Inhale for two seconds through the nose, hold for a moment, and then exhale for four seconds through the nose. This may sound simplistic, but a calmed body leads to a calmed mind.
Changing negative thoughts into positive ones
I encouraged my client to start recording examples of her negative self-talk: as many messages as possible. Her self-criticalness quickly became apparent. This bad habit can be broken and is the key to self-empowerment. Self-censoring is what originally distorts one’s belief system.
For example: “I’m such a lousy mom,” can be turned into, “I lost my temper at my kids, which happens, so I’m going to make a point of apologizing for my impatience and make sure we have a chance to cuddle and talk before bed tonight.”
Changing one’s thought pattern takes practice. When you begin to speak to yourself as you would a good buddy the shift to your psyche can be dramatic, despite occasional setbacks.
Be Grateful
Each night before going to sleep I had my client list in her mind all the things she was grateful for. From something such as appreciation for a mild winter’s day to an amusing chat with a coworker - listing as many things as one can, makes getting up the next morning much easier.
Seek the Aid of a Counsellor
Thoughts are only that: thoughts, not facts. You can learn to redefine many of your long held unproductive ones. Who might you become be if you changed? Someone stronger, more self-reliant, and, best of all, less distraught.
While transformation from anxiety-ridden to calm and collected doesn’t occur overnight; I have found that the various techniques implemented lead to a gradual and, yes, sane, recovery. Leave the door open to possibility. I can help you do just that.
