How to Recover from a Panic Attack: Seek Outside Help, or Go It Alone?

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Unfortunately, recovery from panic attacks is not possible by swallowing a couple of pills at bedtime. It is a process, and it can be a long one at that.

But don’t despair! You can divide the process into a number of smaller and achievable steps. Like any process, the road to recovery from a panic attack can also be full of potholes and bumps. You may falter, fall and get disillusioned with your progress. But the aim should be to hold on, till you completely recover and start to lead a normal, healthy and happy life.

3 Steps to Panic Attack Recovery

• One of the first steps to recovery after a panic attack is to seek the help of a professional psychiatrist. Though there may be a thousand self-help strategies or even herbal remedies available over the counter, it is recommended that you talk to a doctor first.

If the suggested therapy is via anti-anxiety medication, you need to remember that    many of these prescription drugs are addictive. In case you sense drug-dependence you need to inform your doctor and seek a different set of medications.

• The second step is to do some research on the effectiveness of the various treatment options. There are enough people who end up wasting tons of money without getting any sustainable relief. You need to remember that for relief from subsequent panic attacks you need to address the root cause of the problem and not just cure the symptoms.

• The third step is to determine the duration of the therapy. There is no place for any ambiguity here as you want to be sure when you can expect to get cured from this ailment and when the treatment will stop. You should not be put under medication unnecessarily.

How to Cure Yourself of Panic Attack

While the above are time-tested and proven steps to take during recovery from panic attack syndrome, you could also take the matter in your own hands and work towards a long-lasting recovery program by way of “internalization”.

Internalization is a recovery process that involves exploring your mind and delving deep into the crevices of your subconscious, to hit the root of the problem. This may seem a bit lengthy in the beginning, but if you can run through the process with patience, you are bound to achieve results that stay with you for a lifetime.

The process of internalization consists of five steps: Denial; Hurt and Anger; Confusion; Acceptance and Forgiveness.  The whole process is all about self-exploration and at the end of the day – you are working on the recovery process from panic attacks.

• The first step is denial. This means that you would normally deny that there is something grossly wrong with you or may not be aware that there is something going wrong with your way of thinking. An unhappy or turbulent childhood may be ‘normal’ to you. So anything that is peaceful and non-violent may seem crazy, and so on.

• Once you cross this barrier of what is normal and what is not, you are thrown into a cauldron of hurt and anger. This happens when you realize that what you have gone through or what was done to you was not normal. You are hurt and very angry as all that you believed in suddenly turns into thin air. You now need to rebuild your beliefs on a new foundation and this time, it is going to be based on things that are more positive.

• After you have crossed this stage of utter confusion caused by too many contradictions, you would gradually learn to accept reality – the way life is. Finally, you would believe that it is possible to redesign life even if the past had been traumatic, sorrowful and abusive.

• The final step in the process of mental recovery is ‘forgiveness’ where you simply forget and forgive the people who had played a role in abusing or hurting you. These five steps are simple but extremely effective ways to internalize your thoughts and pave your way to a more positive frame of mind.

Keep in mind that recovery from panic attack can be a lengthy process. If you have used Cognitive Behavioral Therapy for treating panic attacks, remember to practice what you have learnt every single day of the year, until such time that you feel comfortable to face the world again. Except this time, it will be on your own terms!

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