The Linden Method – Three Powerful Strategies to End a Panic Attacks

Overcoming the intense periods of anxiety and fear of a panic attack can feel hopeless at times.  Especially when they come out without an apparent trigger or cause.  Even though these episodes can seem random and uncontrollable, using the learning’s and understandings from the Linden Method, can help end the suffering from panic attacks once and for all.  The three most powerful strategies you will find include, deep breathing techniques, taking back control with repeating affirmations, and staying in the present.  This article will aim to teach you the basics of overcoming a panic attack using a combination of the Linden Method system and cognitive behavioral therapy.

How The Power Of Breath Can Balance The Body

When you want to overcome a panic attack, the first thing you need to do is increase the oxygen supply within your blood stream.  The hyperventilating that immediately following a severe panic attack is usually caused by an imbalance of oxygen in the body.  What you  must do is force yourself to begin taking deep, diaphragm breaths to balance the body.  Breathing in deeply using the abdomen decreases the carbon dioxide levels very rapidly.  Use the nose the breath in for one count, hold for two-four counts, and exhale through the mouth for two counts.  After a minute you can double the counts.  Breath in deeply through the nose for two counts, hold for eight counts, and exhale for four.  At first it will be difficult to control breathing as a panic attack will cause you to feel unable to do so.  But if you can stick with it you will feel your body begin to rapidly return to a balanced state.

Never Underestimate The Effectiveness Of Coping Statements And Affirmations

During the time of a panic attack the best tool available to you (aside from deep breathing) is the use of your inner voice to calm and direct your mind.  Never underestimate the power of controlling your inner monologue.  Using repeated phrases you can calm your mind, and before long, the body as well.  Statements like “You can’t die from a panic attack” or “My body is working out the anxiety, this will pass” will take affect after a few repetitions.  Other statements and affirmations that people have found useful include “I can feel the panic and still deal with this situation” and “I may not like this feeling, but I can deal with it”.  Reminding yourself that you are just frightened of being scarred, allows you to consider that by stopping the worry about being frightened allows you to realize that there is nothing to be scared of.

Stay In The Present And Your Panic Attack Will Be In The Past

A big component of the Linden Method teachings, is the concept of staying in the present.  Rather then asking yourself questions that presuppose something terrible will happen, begin to focus on the present moment.  People who suffer panic attacks often have a habit of imagining future scenarios going terribly wrong.  To overcome this conditioning, it is important to realize that by staying focused on the present you begin to take back control.  So instead of asking questions like “what if this happens or that happens” and use questions to ask “what is happening now” and “how do I choose to respond to this”.  This technique alone is enough to put you back in the drivers seat.

Intense periods of panic and anxiety can have a powerful impact on your thinking.  Overcoming a debilitating panic attack requires action to ground yourself. Using deep breathing to balance the oxygen levels, coping statements to begin directing your mind again, and staying in the present to diminish the impact of future based anxiety.  The good news is, by using simple techniques like the ones mentioned here, and the strategies in the Linden Method, you can say good bye to panic attacks once and for all.

Tina Campbell has been panic attack free since began combining the Linden Method with cognitive behavioral therapy. She now runs an informational website with articles, video’s and tips on how to use the Linden Method to beat panic attacks. For all this and more, be sure to check out the Linden Method Reviews web page at http://www.socialanxietylindenmethodreviews.com

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