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How to Overcome Fear and Panic Attacks with this Simple Scientific Mind Technique With Instant Online Panic Attack Risk Check

Overcome Fear and Panic Attacks with this Simple Scientific Mind Technique

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Table of Contents

Is panic disorder a habit and behavioral disorder?

Video illustration and explanation of how panicking becomes a habit

Video Illustration of How and Why Panic Disorder is a Habit and Behavioral Disorder

What are Panic Attacks and Panic Disorders

Panic disorder and panic attacks are two of the most common problems seen in the world of psychiatry. Panic disorder is separate from a panic attack, although recurrent, unexpected panic attacks characterize it.

Panic attacks are defined by the Diagnostic and Statistical Manual of Mental Health Disorders (DSM) as “an abrupt surge of intense fear or discomfort” reaching a peak within minutes​1​. A panic disorder is a repeated frequent recurrence of Panic attacks.

To diagnose panic disorder accurately, it is important to differentiate the two entities from each other. According to DSM 5, panic disorder can be diagnosed if recurrent unexpected panic attacks are happening, followed by one month or more of persistent concern over having more attacks, along with a change in the individual’s behavior to avoid a situation in which they attribute the attack.

What is Panic?

Whenever we are threatened and experience a life-death situation, our brain adapts one of the three strategies: a) Fight, b) Flight c) Freeze.

For instance, if a crazy dog attacks you, you may either fight the dog with kicks and belts or would want to run away from that place. However, what happens when you are surrounded by 100 mad dogs screaming, barking, and showing your teeth with saliva-dripping-gurring? Your brain will probably go into a state of shock as it would not see any way out. The brain would calculate that it is impossible to run out of the situation and it is impossible to fight against 100 mad dogs. It will go into a state of extreme shock and may stop functioning. That situation is called freezing.

For instance, if a crazy dog attacks you, you may either fight the dog with kicks and belts or would want to run away from that place. However, what happens when you are surrounded by 100 mad dogs screaming, barking, and showing your teeth with saliva-dripping-gurring? Your brain will probably go into a state of shock as it would not see any way out. The brain would calculate that it is impossible to run out of the situation and it is impossible to fight against 100 mad dogs. It will go into a state of extreme shock and may stop functioning. That situation is called freezing.

Panic of crazy dogs
Illustration 1: Panic of Screaming Dogs

Your behavior at that moment of extreme shock will be unpredictable; the fear of death will be intense and extreme. That is situational panic, and every human gets shocked and panics in such situations.

However, what if you constantly think about such a situation? Then your brain always remains in high alert mode. What happens when you see even one street dog dripping saliva? Your brain immediately thinks hundreds of dogs are there and will panic.

What if someone handholds you through a street with hundreds of dogs and many screaming and barking? You will be afraid to start with. However, as you walk along the companion, your brain will slowly realize that there is not much to fear. You will still experience a life-death situation.

What happens if your companion walks you through this situation every day for one month? Your brain slowly gets accustomed to the situation and thinks less about it to overcome the fear.

But what if one day you go to such a street where your companion is no more present with you? You will be afraid, but the brain will have a much better ability to walk now. You will still be close to panic, but you won’t probably freeze. You will cross the road. And what happens when you slowly walk through this road over and over for a month all alone? Of course, your brain will develop “courage” in a fearful situation, and you won’t panic.

So, in a common man’s understanding of language, a Panic is simply a brain shock due to unpreparedness for a situation, which instantly appears like a life-death situation to the brain. The more you avoid difficult situations, the more you risk panic attacks. The more shock your brain gets, the more imaginary fear it will create to keep you away from such situations; Slowly avoiding life situations will become a habit, and brain will keep adding more and more situations to panic avoidance, and even a slight anomaly will panic you;

Let us now structure the above example and use the case into a model so we can remember and understand the model.

What are the common factors that increase the risk of a panic attack?

  1. Constantly thinking about probable dangerous situations in life.
  2. Non-exposure to difficult situations in life.
  3. Not having people in life to stand by us in a difficult situations.
  4. Over-reaction of the brain to any situation as a life-death situation.
  5. Contrary to the common understanding that stressors are the reasons for panic, it is the opposite. Lack of stress exposure leads to a panicking brain.

What Clinical Factors Affect the Clinical Entity of Panic Disorder?

We have learned that panic disorder is a constant fear of panic and unexpected and unpredictable occurrence of panic attacks. Now we at least understand that panic attacks are not unpredictable but rather outcomes of lack of stress exposure, leading to brain overthinking. Don’t we?

So, a panic brain is simply a brain that doesn’t have the confidence to handle stressors. So, the disorder is the lack of belief in the brain that it can handle stress and not panic. Commonly observed factors in patients with panic disorder are the following.

  • Heritability (estimated at 43%), 
  • Presence of nocturnal panics (in 25% of patients),
  • Symptoms of autonomic overactivity,
  • Behavioral sensitivity to a variety of pharmacologic challenge agents (e.g., caffeine, lactate, CO2, cholecystokinin-4 (CCK-4), yohimbine, and m-chlorophenylpiperazine), and robust response to pharmacotherapies that enhance brain serotonin (5-HT), norepinephrine (NE), and γ-amino-butyric (GABA) neurotransmission.

What is the Neuroscience of Stress and Panic?

Image by Dana Foundation(Used here only for non-commercial Education Purpose). Image shows the segments of the brain for Neuroscince Explanation.
Figure 1: Anatomy of Brain

Beneath 6,8 in the above image is our Limbic System. The Limbic brain is also known as the lizard brain, which was a brain that got developed first in evolutionary terms.

Limbic system of the brain anatomy. Thalamus, Hypothalamus, Hippocampus, Amygdala, Olfactory.
Figure 2: Anatomy of the Limbic Brain.
The Amygdala section of the fear panic response system, and the symptoms.
Figure 3: The Amygdala section of the Fear-Panic Response System​2​

What is the role of the Amygdala in Panic?

The amygdala part of our brain is responsible for our fear or panic response. We already know that panic is the brain’s response to unpredictable and repetitive stress. The amygdala is responsible for expressing fear and aggression as well as species-specific defensive behavior, and it plays a role in forming and retrieving emotional and fear-related memories.

Why more exposure to stress reduces panic? How HPA axis handle stress?

Generally, whenever we are under stress(financial, relationship, physical, some disease), the Hypothalamus section of the brain handles the stress in conjunction with the pituitary gland and adrenal gland located on the top of our kidney, as shown in figure-4.

HPA Stress Response system. Hypothalamus Pituitary Adrenal axis stress response of the stress feedback loop.
Figure 4: Hypothalamus-Pituitary-Adrenal Closed-loop Feedback-based stress response system

Whenever there is stress, our body needs to overwork, it needs more energy, the cells are to have more Oxygen; therefore, our blood pressure, breathing rate, heart rate, metabolic rate all increase. The limbic system’s Hippocampus encodes our memory and searches for an answer to a situation in the memory. So, the more one is exposed to the stressors; the more solutions are stored in the brain about the stressors. Then HPA axis replicates the past experiences, and the brain doesn’t react.

So, properly handling stressful situations needs the following primary things the brain and the body.

  • More and more memory regarding the past stressful situation and the brain’s way of overcoming them (or unsuccessfully)
  • Proper functioning of the memory.
  • Proper functioning of our thyroid system(pituitary gland)
  • Our body’s ability to produce enough cortisol, and
  • Proper functioning of our stress response system.

Panic and Autonomic Nervous System

What is the relationship between tiredness and panic attacks? Do tired people get more panic attacks?

However, the above list is just the primary criteria for handling the stressors. Once the body starts the stress response system, the body has to overact. Your body must have the ability to take this overactivity. If you are already tired of handling stress for a very long period, even with a good stress response system, the body’s ability to respond to stress reduces. When the brain realizes that it knows how to respond to stress but doesn’t have the energy to respond to stress, the brain panics(that is, overreacts to the situation).

Illustration 2: Even with the brain's knowledge of how to respond to a stressor, tiredness leads to inability to execute the response(here running). A tired man is stunned seeing a snake.
Illustration 2: Even with the brain’s knowledge of how to respond to a stressor, tiredness leads to an inability to execute the response(here running)

What is the relationship between the sympathetic overdrive of the autonomic nervous system and stress and panic?

Autonomic Nervous System
Figure 5: Autonomic Nervous System

When the HPA axis releases cortisol, our body shifts to the sympathetic mode of the autonomic nervous system; as the stress subsidizes, the rest and parasympathetic recovery system get activated. Therefore, when our body gets proper rest and recovers well after a stressful situation, our brain knows that it has successfully solved the stressor.

However, if we do not get proper sleep and rest, our brain cannot know that it successfully solved the stressor, and it remains confused and sometimes panics in similar situations.

When the HPA axis releases cortisol, our body shifts to the sympathetic mode of the autonomic nervous system; as the stress subsidizes, the rest and parasympathetic recovery system get activated. Therefore, when our body gets proper rest and recovers well after a stressful situation, our brain knows that it has successfully solved the stressor.

However, if we do not get proper sleep and rest, our brain cannot know that it successfully solved the stressor, and it remains confused and sometimes panics in similar situations.
Illustration 3: Consistent lack of rest after a stressful situation is over leads to fatigue and tiredness, which is a hidden cause of panic.

Is there any relationship between allergies and panic attacks?

Serotonin Histamine Stress handling
Figure 6: Serotonin Histamine Stress handling. Serotonin and histamine regulate the amygdala and prefrontal cortex system.

Serotonin is a neurotransmitter. Our cortex brain and prefrontal cortex, in particular, are rich in serotonin receptors. Therefore, when our brain produces good serotonin, our prefrontal cortex takes many decisions.
Our prefrontal cortex is also our executive brain, which is responsible for higher functions like patience, courage, deep thinking, etc. Serotonin inhibits frequent amygdala-based stress responses. So, if one has good serotonin synthesis and reception, the brain will take thoughtful actions
in a stressful situation. A lack of serotonin would lead to a frequent reaction to stress and no response.

Serotonin Histamine Receptor 5-HT HT1, HT2, HT3 by brain gut and pancrease. Consciousness and allergy pathways, neurotransmitters
Figure 6: Serotonin Histamine Receptor 5-HT H1, H2, H3

Hormone Serotonin also inhibits Histamine. Histamine hormone is released in response to a potential threat such as a pathogen.
You may already know that Anti-Histamine drugs are used to treat allergies because allergy is a condition where the body overreacts to even harmless bodies such as pollens.
When the brain repeatedly adapts the amygdala response to any stressors, it has to inhibit serotonin, so histamine overdrive is common.

In simple words, if the brain starts feeling threat in any stressful situation, which may not be threatening, it starts developing allergies. Because serotonin is also our consciousness hormone, one with low consciousness develops an allergy disorder. Allergy is a comorbidity of panic attacks.

Serotonin and GABA hormones are released in deep-sleep. So those who lack deep sleep may develop panic attacks, and one with panick attacks will have less and less sleep;

Why are hypertensive people more likely to panic?

Figure 7: Renin-Angiotensin system of arterial stiffness

It is simple to understand that when we feel a threat, the brain panics if it doesn’t know what to do. In a panic situation, the brain overreacts. Over-reaction means the body has to perform several times more than it can (called sympathetic overdrive). All the cells, muscles, and organs need more energy and oxygen. So, the blood supply speed has to increase. A subsystem achieves this in us called the Renin-Angiotensin system.

This system, in conjunction with the sympathetic nervous system, decreases the volume of the arteries, which is called vasoconstriction.

Imagine a water pipe; when you press the pipe, the speed of the water increase, and then when you release pressure, the water flow decrease. Vasoconstriction leads to physiological hypertension(temporary high BP).
The body follows a transitive relationship. This means that if condition A leads to a compensatory condition B, then condition B will also be highly likely to lead to condition A.


For human body, if A=>B, then B=>A.
Examples:
Sleep=>Mood Disorder; Mood Disorder => Sleep
Sympathetic dominance=>Essential Hypertension; Essential Hypertension=> Sympathetic dominance;
Panic<=>Sympathetic Dominance;
Hence, Panic<=>Hypertension;

The way panicking leads to physiological hypertension, an “essential hypertension,” may then also lead to panic attacks. Please remember essential hypertension is the permanent vasoconstriction when the body remains in sympathetic dominance all the time.

Why people panicked about COVID?

Illustration 4: Induced fear and Mania Led to People’s Panic in COVID-19.

It is now a well-established fact that the novel coronavirus that caused the COVID-19 pandemic targetted the ACE-2 receptors​3​. Recall that Renin-Angiotensin system leads to our vasoconstriction. You may also already know that one of the prominent drugs that is being used extensively for the treatment of essential hypertension is the ACE-2 inhibitor.
Therefore morbidity in COVID-19 was higher for hypertensive individuals due to more expressed ACE-2 receptors.

We already now understand the transistive rule of human health. So,

Hypertension=>(High Risk)=>Covid-19;
Sympathetic dominance=>Mania;
Sympathetic dominance<=>Hypertension;
∴ Hypertension<=> Mania;
∴ Mania<=(Increased Risk)=>Covid-19;
Mania=> Panic attacks;
∴ Covid-19=>Panic attacks;

Mania is a habit of doing something over and over again. So, if Mania becomes a habit, then induced habits also lead to mania.
Because in COVID-19, several habits such as social distancing, hand sanitizing, and constant monitoring were induced as habits in people, they led to mania, and mania led to sympathetic dominance, which led to increased ACE-2 expressions, which led to elevated risks of COVID-19, which then resulted in panic.

It is now a well-established fact that the novel corona virus that caused the COVID-19 pandemic, targetted the ACE-2 receptors. Recall that Renin Angiotensin system leads to our vasoconstriction. You may also already know that one of the prominant drugs that is being used extensively for the treatment of essential hypertension is ACE-2 inhibitor.
Therefore morbidity in COVID-19 was higher for hypertensive individuals due to more expressed ACE-2 receptors.

We already now understand the transistive rule of the human health. So,

Hypertension=>(High Risk)=>Covid-19;
Sympathetic dominance=>Mania;
Sympathetic dominance<=>Hypertension;
∴ Hypertension<=> Mania;
∴ Mania<=(Increased Risk)=>Covid-19;
Mania=> Panic attacks;
∴ Covid-19=>Panic attacks;
Mania is a habit of doing something over and over again. So, if Mania becomes a habit, then induced habits also lead to mania.
Because in COVID-19, several habits such as social distancing, hand sanitizing, constant monitoring were induced as habits in people, they led to mania, and mania led to symapthetic dominance, which led to increased ACE-2 expressions, which led to elevated risks of COVID-19, which then resulted in panic.
Illustration 5: Various protocols introduced during COVID-19 led to increased mania, which led to increased risk of COVID-19 infection, as well as panic during the pandemic.

Covid-19 was a panic-manic pandemic, more than a viral pandemic

Do over-emotional people get more panic attacks?

The amygdala-headed limbic system that is responsible for threat handling is also responsible for our feelings and mood regulation. Because the limbic brain is the brain that existed in our great ape ancestors much before the core human brain of the pre-frontal cortex got developed in us, the brain manages some of the primal emotions.
Hate, jealousy, envy, love, greed, desire, anger and alike emotions are all regulated by this brain.

Now understand that panic attacks result from sustained reactions of the brain to even the smallest anomalies. Any reaction creates extreme variations in the hormones. The Hypothalamus senses hormonal variations as feelings.

On the other hand, emotions are stitched memories of life (with each memory having its feelings) as a connected, contextual story that we call an experience. So, when the brain experiences extreme feelings, the emotions are also extreme. When you feel extreme changes in the feelings, they are saved in the memory. And so, when you try to recall the memories, you experience extreme feelings.

Recall how our brain tries to look for past experiences whenever there is a stressor. As the brain starts searching for past memories, it gives a preference to the ones with extreme feelings relevant to the current stressor.
All such memories have extreme feelings signature, and so the brain gets more afraid, as the more memories it searches, the more extreme emotions it experiences. That is one of the primary reasons why the brain feels threat even in the slightest of the stressors and switches to an amygdala-based threat response rather than an HPA-based stress response.

Therefore uncontrolled extreme emotions are also key hallmarks of a brain that is at a high risk of panicking in a rather not-so-harmful situation.

Is there any relationship between mania and panic? Do Bipolar disorder individuals panic more?

In a study conducted in 2025, youths​3​ aged between 5 to 9 years seen at a mood and anxiety specialty clinic were assessed using the Schedule for Affective Disorders and Schizophrenia for School-Aged Children-Present Episode. Youths with PD were more likely to exhibit comorbid BPD (N = 8, 19.0%) than youths with either non-PD anxiety disorders (N = 22, 5.4%) or other nonanxious psychiatric disorders (N = 112, 7.1%).

The presence of either PD or BPD in youths made the co-occurrence of the other condition more likely, as has been noted in adults. Patients with both PD and BPD are more likely to have psychotic symptoms and suicidal ideation. In treating youths with PD, clinicians must be vigilant for possible comorbid BPD or risk of the pharmacologic triggering of a manic or hypomanic episode.

In the above subsection, we already understand how extreme emotions lead to a panicking brain over a period of time.
If you observe overreaction to even the smallest of things, you must become aware that it may lead to panic attacks in the future. Repeated panic attacks may lead to panic disorder.

What is the correlation between Complex post Traumatic Stress Disorder(C-PTSD) and Panic?

Adolescents with C-PTSD have a higher prevalence of depressive and anxiety disorders, such as panic disorder and general anxiety disorder​3​. The typical symptoms of PTSD characterize complex post-traumatic stress disorder (C-PTSD), in addition to affective dysregulation, negative self-concept, and disturbances in interpersonal relationships. Children and adolescents with C-PTSD have been reported to have deficits in emotional and cognitive functions​4​

The research by Shin​3​ proves that Adolescents with C-PTSD were more likely to have a history of sexual assault, dissociation, and self-harm than those with PTSD. The total and subscale scores of the C-PTSD Interview Scale in adolescents with C-PTSD were higher than that in adolescents with PTSD. In addition, neurocognitive functions, including emotional perception, attention, and working memory, were correlated with the severity of C-PTSD symptoms.

Reasons why C-PTSD may lead to Panic Disorder or panic attacks:-

  1. Due to childhood trauma(for example, sexual abuse), emotional turmoil was severe for the child.
  2. Because the amygdala forms the early emotional regulation and early memory has a trauma, as the child with CPTSD grows up, he/she may become emotionally sensitive to any situation that is remotely related to the trauma(for instance, someone who appears similar to the person who caused the trauma).
  3. Most of the individuals with complex trauma, unfortunately, attract individuals with complex trauma.
  4. Such relationships between two individuals with complex trauma become a trauma bond.
  5. Trauma bonding is an extremely intense attraction due to high emotions, but it also comes with fear of loss.
  6. Therefore the trauma-binding relationship between two individuals with complex trauma becomes push-pull.
  7. Such a relationship itself becomes traumatic for both and therefore causes more emotional turmoils, eventually leading to panic.
  8. Due to trauma bonding, relationship turmoils, extremely emotional and abandonment anxiety, and frequent panics, CPTSD individuals develop panic disorders.
  9. Relationship paranoia, mania, and panic about the relationship are high risks of individuals with CPTSD.

Key Learnings from the knowledgebase to develop a simple therapeutics for Panic Disorder

  1. Improve sleep, rest, and recovery to improve the parasympathetic system so that sympathetic dominance is reduced.
  2. Identify harmful habits, and intervene in the habits, slowly replacing the bad habits with better habits.
  3. Change the meaning of the memory of a life so that negative experiences appear to give some positive learnings.
  4. Control hypertension.
  5. Respond to the situations rather than reacting. Accept the situations rather than reacting(particularly anger and rage).
  6. Create good memories and positive experiences in life.
  7. Become aware of the traumatic past of all the individuals who come into your life and become aware of the trauma-binding.
  8. Don’t exhaust energy by overworking.
  9. Become aware of the primal negative energies like hate, jealousy, greed, and envy and slowly control them.
    10. Acquire in-depth knowledge. Read more to improve the cognitive functions of the brain.
  10. Rather than being afraid and fearful of a situation, let yourself get into a stressful situation with awareness and handle the stress.
  11. Rather than focussing on the pleasure activities which are dopamine modulated, focus on more satisfaction.
  12. Control mood-swings, and extreme emotions.

Now that we have derived a strategy, it is quite obvious that everything can not be implemented at once. We need to have a small strategy to start and see if we get relief from panic disorder. Once we get relief with one immediate strategy, we can derive more strategies to implement each of the above areas.

Powerful and Simple Mind Positive Imagination Technique to Reduce Panic Attacks and improve Panic Disorder and Panic Syndrome

There are two key things we would want to fix first. Firstly, the fear(that is false evidence appearing true) that develops in the brain with frequent panic attacks, and secondly brain’s perception of what is a panic situation.
So, we want to intervene on:
a) How we look at our life
b) How we want to think about our life.

If we can change our feelings and thinking, then we can intervene in the amygdala-based threat response. The number of situations that will trigger the brain to a perceived threat will reduce, and therefore the panic will reduce too.

a) Method-a of Reducing Panic: Change the way we look at our life by Observe don’t Absorb Technique in an Abusive Relationship

Observe but don’t absorb is one of the most extraordinary techniques developed by Ross Rosenberg, a renowned psychologist. This technique was developed to help codependents to deal with narcissistic relationships.
In a narcissistic relationship, a codependent often gets emotionally drained because of the extreme energy-sucking by the narcissists.

Because energy drainage, emotional turmoils, and relationship trauma are three associated causes of panic attacks, we can adapt this technique in our relationship and other life situations to minimize the emotional response to the stressors. Once our brain stops reacting with emotional outbursts to any stressor, the brain will feel less threatened due to stable emotions, and slowly but surely, our frontal brain will handle such situations more and more, rather than amygdala-based responses.

But how not to absorb when someone is crushing our emotions?

Remember the first example of crazy dogs that led to panic? What did we learn at the beginning? If we are systematically exposed to stress every day, the brain learns from the stress, and slowly but surely, the brain gets convinced that this stress is not life-threatening. Once the brain is convinced that the current threat is not life-threatening, it reacts less to the situation.

Using this theory, now develop self-talk.

“Wow, my partner is helping me to recover from panic. My partner is putting me under stress so that my brain can learn. Let me not react and learn everything I can about my partner’s behavior so that I can get rid of my panic, fear, and mania.”

observe don’t absorb technique for reducing panic in abusive relationships

Why “Observe, don’t absorb” is such a powerful technique to reduce stress reactions and panic?

Let us recall the transistive relationship of our health and mind-body.

childhood trauma=>cptsd;
cptsd=>attraction of cptsd partner;
attraction of cptsd partner=>trauma bonding relationship;
trauma bonding relationship=>abusive relationship;
abusive relationship=> trauma;
trauma=>pain;
pain=>fear;
fear=>anxiety;
fear+anxiety=>panic;
panic=> ↓cognitive ability;
panic=> pain;

Trauma therapeutic strategy based on transistive rules;

↑ knowledge=> ↑ cognition;
↑ cognition=>↓ stress;
↓ stress=> ↓ panic;
↓ stress=> ↓ sympathetic activity;
↓ sympathetic activity=> ↑ reserved energy;
↓ panic=>↓(fear+anxiety);
∴ ↓ panic=>↓fear;
↓fear=> ↓pain;
↓pain=> ↓trauma;
∴↓pain=> ↓ panic;

Let us apply rules of knowledge into the code.

learning=>↑ knowledge;
pain=> brain's alertness;
alertness => ↑ observation;
↑ observation=> ↑ Learning;

So, if we can consider the painful and traumatic situations(such as when the partner has become abusive), as a learning opportunity, brain focusses on learning instead of reacting to the situation. By changing the brain’s focus to learning, from the current state of emotional turmoil, we intervene the trauma path with learning path.
Therefore observe, don’t absorb

b) Method-b Positive Imagination to Reduce Fear, inorder to reduce Panic

We now know that observe, don’t absorb alters our perspective about an abusive situation of life, into an opportunity to learn.
Learning more about abuse improves our cognitive function, reduce our emotional reaction, helps us preserve energy. That is how we reduce stress, anxiety, and finally panic.

Panic is obviously a problematic situation where brain finds no solution. Existing solutions appear traumatic. It is this lack of solutions that is affecting the brain to suffer panic. So, what if we convert the problem into an opportunity to solve?
If we can shift our focus from the problem, towards a solution, then irrespective of how effective the solution is, brain will feel saltisfied as it will not feel helpless. We now know that satisfaction synthesizes Serotonin hormone.
Serotonin inhibits histamine and lizard brain reactions. Therefore if we can somehow transform a problem situation into an opportunity to learn and create, then obviously using the principles we saw in the case of observe don’t absorb, we can heal from panick attack. Right?

So, because when you are suffering with panic disorder, brain is constantly thinking negative, and chains of thoughts are occupying your brain. Now if you can see this situatuon as an opportunity, brain’s thoughts are focussed on new solutions(where you have convinced yourself that the solution need not to work 100% and that’s okay).
So, with this, your random chain of thoughts would be converted into distinct, definitive, focussed thiking about solutions, and eventually you will overcome panic to a great degree.

Example FearCurrent Negative Problem ThinkingSolution Centric Thinking
AbandonmentHow can I live, if my partner cheats me?Let’s develop a hobby, so that even if my partner cheats, I will have something to love.
Empty-nestWhat if my children leaves me in the old-age, and I can’t move?All my life I have been busy taking care of children. How wonderful it would be to write a book on the experience of loneliness.
BetrayalEveryone in my life betrays my trust in one way or the other. I can’t trust that person.Trust is mutual agreement for interdependency and benefit, without sudden change. Let me observe my daily mood and see if I am changing. If I stop being different daily, I will stop attracting bad people
Money LossI don’t know why I loose so much money on trading, where my friends make money by the same methods.Wow, the destiny is telling me that trading is not for me. Let’s make an eBook to tell people why short day-trading is bad. I am sure, many will benefit.
LonelinessI am always so lonely. I have no one in this world. What is the point of living?Let me work in the shop of a supermarket. In that way I will meet and see new people everyday, will not be lonely.
FailureIf I do the startup, I will surely fail, like the way I fail in everything I do.I have so many stories of failure, let me write as a content writer about these failure and start earning some money.
Bad HealthI have done nothing in the world, what if my health suddenly becomes bad and I die?I may die tomorrow. At least let me do what I enjoyed doing in childhood.

The trick is to shut that circuit of imaginative brain.

When you face extreme challenge, go back to a task you often do, and think that this task helps you to solve the current problem . It may be cooking, coding, art, writing, and tell yourself, if I do this, X ways it will solve my problem. No need to hurry(panic).

So, you are telling yourself a story to shut your story-brain and focus in small real task.


(please remember, it has to be a task, not an addiction like drinking, scrolling social media etc).

Practical Example of Replacing Storified Fear Brain to Solution-centricity

Say you lost your job.
You say:-
-If I plant some potato, I will have things to eat. You now focus on planting potato!

By tricking brain to believe you have solution and focussing on the perceived solution, you forget the threat. Imagination is shut, panic is shut.

Take the small step today, and see the positive change you have in your life. Remember, a million miles journey always starts with a small first step.

Conclusion

Why can’t we simply become fearless to overcome panic?

Fear is when your brain sense a threat of existantial crisis. Panic is the impulsive response, whereby it tries to take you out of fear immidiatly.

Fear and panic are real and everyone has it.

Fear saves us from doing things that are harmful for our life and health. For example, if you become fearless that jumping from a 10 meter hight may kill you, and if you jump, you may actually die.
The way panic inhibits our consciousness(or lack of consciousness leads to panic), and panic activates our limbic brain for threat reaction, lack of fear totally inhibits our limbic brain. We then stop feeling anything. Our brain takes decisions and judge the current environment based on feelings. If our feelings are stopped due to fearlessness, we will make upteen mistakes in the judgement and decisions, which will eventually lead us to risk our lives.

Panic disorder is an overthinking about a risk, and remaining occupied in the thoughts of the danger of the risk; fearlessness is totally not caring about a genuine risk;

Just like any other thing in life, the way overthinking about risk is bad, not thinking about risk at all is bad too;
You don’t have to become fearless; you have to recognize your risks, fear of the consequences of those risks, and then slowly address the fear in real life;

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Lyfas Life Care (December 6, 2024) Rupam Das, How to Overcome Fear and Panic Attacks with this Simple Scientific Mind Technique With Instant Online Panic Attack Risk Check. Retrieved from https://lyfas.com/mental-health/overcome-fear-and-panic-attack-with-this-simple-scientific-mind-technique/rupam_lyfas/.
Rupam Das,"How to Overcome Fear and Panic Attacks with this Simple Scientific Mind Technique With Instant Online Panic Attack Risk Check." Lyfas Life Care - December 6, 2024, https://lyfas.com/mental-health/overcome-fear-and-panic-attack-with-this-simple-scientific-mind-technique/rupam_lyfas/
Lyfas Life Care November 13, 2022 Rupam Das, How to Overcome Fear and Panic Attacks with this Simple Scientific Mind Technique With Instant Online Panic Attack Risk Check., viewed December 6, 2024,<https://lyfas.com/mental-health/overcome-fear-and-panic-attack-with-this-simple-scientific-mind-technique/rupam_lyfas/>
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Rupam Das,"How to Overcome Fear and Panic Attacks with this Simple Scientific Mind Technique With Instant Online Panic Attack Risk Check." Lyfas Life Care [Online]. Available: https://lyfas.com/mental-health/overcome-fear-and-panic-attack-with-this-simple-scientific-mind-technique/rupam_lyfas/. [Accessed: December 6, 2024]

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2 thoughts on “How to Overcome Fear and Panic Attacks with this Simple Scientific Mind Technique With Instant Online Panic Attack Risk Check

  1. Hi Rupam da,
    This is a great article packed with valuable information.
    If someone is suffering from memory functioning not properly and that in turn causes panic, is that something curable? E.g., in a sudden actionable situation his/her memory doesn’t trigger in time to resolve the situation, and instead panic occurs. So, no action is taken and a disastrous situation is imminent, in turn, that causes more panic.

    1. Dear Subhajit, thanks for your comment and for posting the query.

      1. Panic is a reaction of the brain. Brain panics when it considers a situation threatful.
      2. In my case, I am severely dyslexic. I can’t make sense of spellings, and because of severe brain information overload, often tend to forget small things when I try to remember them. It happens all the time.
      3. When I forget and fail to recollect information, it becomes frustrating sometimes, and such frustration may irritate me.
      4. Such forgetfulness is limited to forgetting memory and may result in carelessness and diversion of focus from our actions. For instance, over the past few weeks, several times, I have forgotten to turn off the gas after making tea, resulting in burning the utensil.
      5. Such incidents resulted in kind of fear and over-alertness whenever I went near the stove.

      So, I can completely understand and comprehend your question. Here is how I have dealt with the situation.
      i) When such forgetfulness occurs, note down the incidents.
      ii) This convinces the brain that you are not worried or frustrated about the situation but taking them as an opportunity to learn why they are happening.
      iii) When you are not occupied, open the notes of all the situations and think deeply from the last evening of the day of the event till the evening of the day of the event about every incident.
      iv) You will invariably notice that the forgetfulness is a result of poor sleep, relationship conflict, someone triggering you already in the last two days, or suppressed anger.
      v) Now, when you correlate multiple such incidents, you will see similar patterns.
      vi) Write down this pattern as “Cause of Forgetfulness.”
      vii) Next time a similar event happens, just open your notes of the causation section and check if the events and patterns are the same as what you have discovered.
      viii) After pattern matching, you will see that you are no more panicking. Now your brain will device strategies to overcome or avoid those patterns.

      Final Thought:-
      Panic is a phenomenon of the afraid subconscious brain. Whenever panic situations are appearing in life, bring them into your conscious brain and analyze them. Helps you overcome panic attacks.

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