Many who suffer panic attacks develop agoraphobia. While it has been defined as a fear of public places, agoraphobia can more accurately be called a fear of fear. Agoraphobics fear panic so much that they avoid all places where previous attacks occurred. Soon, only one “safe” place remains—usually home.
“Imagine that you are leaving your house,” says writer Melvin Green. “Suddenly, from out of nowhere, appears the biggest man you ever saw. He has a baseball bat and, for no reason, hits you on the head. You stagger back into the house, not believing what just happened. When you are feeling better, you peek out the door and everything seems normal. You start down the path again. Suddenly he is there, and again you are struck. You get back into the house where you are safe. You look out the back door . . . He is there. You look out the windows . . . He is there. You know that if you leave the safety of your home, you will be hit again. Question: Would you leave?”
Many agoraphobics liken their feelings to that illustration and feel that their condition is hopeless. But Dr. Alan Goldstein gives this reassurance: “You are not unique, you are not alone. . . . You can help yourselves.”
Calm breathing. Anxiety attacks are frequently accompanied by hyperventilation. To relax your breathing, try this exercise: Lie on your stomach. Count to six as you inhale; count to six as you exhale. Next, try the same deep breathing while sitting down. Then, try it standing up. Breathe deeply from the diaphragm, and practice this daily until it becomes natural. Some benefit by imagining beautiful surroundings while doing this exercise.
Calm thinking. ‘What if I collapse?’ ‘What if no one is there to help me?’ ‘What if my heart gives out?’ Catastrophic thoughts fuel panic. Since these thoughts are usually of future disasters or past attacks, try concentrating on the present situation. “To focus on the immediate is instantly calming,” says Dr. Alan Goldstein. Some suggest that you wear a rubber band around your wrist. When catastrophic thoughts arise, snap it and tell yourself: “Stop!” Interrupt anxiety before it has a chance to escalate into panic.
Calm reacting. If an anxiety attack befalls you, don’t fight
it. It’s just a feeling, and feelings need not harm you. Imagine
that you are at the ocean watching the waves. They rise, they peak,
and then they dissipate. Anxiety attacks flow in the same fashion.
Instead of fighting the wave, ride it out. It will pass. When it is
over, do not overreact or overanalyze. It is gone, like a sneezing
spell or a headache.
An anxiety attack is like a bully. Provoke him, and he will attack; do not provoke him, and he may go away. Dr. R. Reid Wilson explains that calming skills “are not designed so that you can better ‘fight’ anxiety or ‘banish’ an anxiety attack at that moment. Instead, consider them ways of passing the time while anxiety tries to pick a fight with you.”
