Sensitivities That Heighten Panic

As we've seen, Panic has multiple causes. We've also learned that worry is a major contributor of keeping panic going. Worry can become such an influence that your worries become Phobic Beliefs. The very cycle that keeps panic going: anxiety - symptoms - worry - avoidance - creates unique sensitivities which keep you bound in panic. Let's see how these other factors contribute in keeping panic going strong:

Phobic Beliefs

We've read how worry keeps panic going, creating a vicious cycle. Worry, whether you call it anticipatory anxiety, second fear, alarming thoughts or the what-ifs is the prime mover that propels you to panic. Worry is anticipating the future in the worst way, before anything has happened, and getting upset at what you picture. Worry long enough and you create a set of what I call "Phobic Beliefs" - feelings, events or consequences that you are convinced will take place if you place yourself in a panic situation. See if you recognize any of the following:

 "I'm all alone in this"

 "Others will see me panicking"

  "I'm so dizzy I may fall down"

 "I'm going to have a heart attack"

 "I'll end up disappointing everyone"

These beliefs reveal distorted thinking when anxiety is climbing to panic. All are untrue, self-defeating and make the condition worse. Your beliefs act as a filter for your experience, so that you see some things and not others. If your beliefs are negative, you will selectively see events that confirm your negative beliefs. If you cultivate realistic, positive beliefs, then you are more likely to find reassurance, support and ways to cope.

See Dr. Raynard's book, Panic Free, chapter 3, Panic, for basic information and reassurances about panic,

and chapter 12, Symptom Desensitization, to find out how  the alarming symptoms are deceptions and

imposters.  Chapter 5, Worry, is relevant for all the catastrophic thoughts and how to master them.

Phobic Sensitivities

Just as worries and beliefs can worsen your phobic symptoms, immediate conditions can trigger or intensify phobic anxiety. Here are a few:

  Lack of sleep / poor sleep

  Loud noises or surroundings

 Being exposed, feeling embarrassed

 Too many people present

 Unwilling, unsupportive or resistant partner

 Being confined or feeling closed in (as in a CatScan)

 Being alone

 Shyness, pressure to make a decision or to perform

 Surprising, unexpected event

 Darkness, nighttime

 Alcohol or drug use

Learning your sensitivities allows you to learn how to have more control over specific sensitivities that make your phobia worse. Your therapist can help identify sensitivities and help you find ways of handling them more constructively.

For more information on identifying sensitivities, refer to the Phobic Sensitivity Test which appears in Dr. Raynard's book, Panic Free on Pg 97.  For specific help in changing negative beliefs about panic, see Pg 59.

Unfortunately, beliefs are among the most persistent mental sets we know of. We identify with our beliefs and some of us are ready to die for them. So, to make a change in your beliefs, particularly those about phobia, you need to make conscious, persistent effort.

Case:  Allen was a married computer engineer who had panicked off and on for 2 years. Now panic was occurring at least once a day for 2 months. It was clear that, while some fears related to driving, most were of panic itself. He had many catastrophic beliefs about panic, the worst being that he would have diarrhea and urinate, and would have to flee from his office. This had never happened. In the second session we spoke of how the body always tries to return to homeostatis - relaxed, regulated, balanced metabolism. At the third session, both he and I were amazed that he had no recurrence of panic, even though he had traveled out of state. He asked me earnestly - how did this work? I pointed out he had just described that his reaction to panic coming on during the trip was to "allow it to pass and not dwell on it". He had also told himself "my body will return to homeostatis all by itself". Allen had fully incorporated his new positive belief.

 *This case is an excerpt from the book Panic Free by Dr. Richard Raynard, Trafford Publishing, 2006, 311 pp

Not everyone has such an easy time changing alarming, negative beliefs into realistic positive beliefs such as "I'm trapped, there's no way out" turned into "There is always a way of out of every situation". It often takes the help of an impartial person to suggest other ways of looking at situations or beliefs you get stuck on. A skilled therapist who has experience treating panic and phobias can help you work through stumbling blocks such as this with relative easy and quickness.

 How can you put an end to this?

My goal in designing this website is to provide you with the basic information to help you identify your anxiety or panic and provide you with alternatives in seeking help. Effective treatment, whether self-help or through the help of a qualified professional, can put an end to your panic.    

How do you find effective help?  See Treatments for details in finding the most effective help for your panic, as well as specific questions to ask when seeking a qualified professional.  If you would like information about Dr. Raynard - The Panic Doctor - visit the Credentials page.  

To be panic free is a reasonable hope,

no matter how long or severe your attacks have been.