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

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.

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.

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.