How to Nip Panic Attacks in the Bud With the Count Down Method
If you go through panic attacks in your life, then you know that they can be hurtful and crippling for yourself and could also affect those around you.
The best thing to do is to seek treatment from a qualified medical professional and at the same time take ownership in learning how and why it happens.
Otherwise, this affects your emotional and physical well-being long term.
In this article, we will illustrate a very effective and simple way that you can start using immediately to cope with panic attacks.
It is called the Count Down method.
Very simply put, the Count Down method consists of counting in reverse from 10 to 1.
It works because it limits the slice of time that the attack could have a hold on you.
What you do is give the attack a count of 10 to unleash itself in whatever ways it wants and then you move on.
At the same time you do this, you objectively thrust yourself into the role of an observer and the attack is just a separate "child" within you that you are watching over.
The next time that an attack is about to occur, slow down, take a deep breath and then start counting 10-9-8-7...
and watch what happens.
Do it slowly, let whatever happens happen, and stick to the counting.
You may be surprised at how effectively it works.
Some people when they first hear about this think that it is too simple and too good to be true.
How does it work? It gives you a measure of control that you normally lack when you go into a panic attack.
By setting this up, you are stepping up and exercising control on how things should work in your physical space.
Often, anxiety attacks get out of control simply because we abdicated control in the first place.
You can adapt the method to your individual needs as it develops, for example, if you sense a small discomfort, a count down from 3 to 1 may suffice, and you do it often during the day.
If a meeting at work becomes too stressful, simply to turn away and count 3-2-1 slowly and surely.
The important thing is to focus on the method and always aim to move to the count of one.
Many sufferers of anxiety attack practice controlled breathing as well to help themselves.
When that is not sufficient, using the Count Down method could be provide greater support as it has more structure - you always aim for the count of one at the end.
The first few times, you could be practicing it at home when you are not in anxiety just to get a feel for it.
Over time, as you see how this gives you control over your attack, you will practice it more and more and improve your overall emotional well-being.
The best thing to do is to seek treatment from a qualified medical professional and at the same time take ownership in learning how and why it happens.
Otherwise, this affects your emotional and physical well-being long term.
In this article, we will illustrate a very effective and simple way that you can start using immediately to cope with panic attacks.
It is called the Count Down method.
Very simply put, the Count Down method consists of counting in reverse from 10 to 1.
It works because it limits the slice of time that the attack could have a hold on you.
What you do is give the attack a count of 10 to unleash itself in whatever ways it wants and then you move on.
At the same time you do this, you objectively thrust yourself into the role of an observer and the attack is just a separate "child" within you that you are watching over.
The next time that an attack is about to occur, slow down, take a deep breath and then start counting 10-9-8-7...
and watch what happens.
Do it slowly, let whatever happens happen, and stick to the counting.
You may be surprised at how effectively it works.
Some people when they first hear about this think that it is too simple and too good to be true.
How does it work? It gives you a measure of control that you normally lack when you go into a panic attack.
By setting this up, you are stepping up and exercising control on how things should work in your physical space.
Often, anxiety attacks get out of control simply because we abdicated control in the first place.
You can adapt the method to your individual needs as it develops, for example, if you sense a small discomfort, a count down from 3 to 1 may suffice, and you do it often during the day.
If a meeting at work becomes too stressful, simply to turn away and count 3-2-1 slowly and surely.
The important thing is to focus on the method and always aim to move to the count of one.
Many sufferers of anxiety attack practice controlled breathing as well to help themselves.
When that is not sufficient, using the Count Down method could be provide greater support as it has more structure - you always aim for the count of one at the end.
The first few times, you could be practicing it at home when you are not in anxiety just to get a feel for it.
Over time, as you see how this gives you control over your attack, you will practice it more and more and improve your overall emotional well-being.
