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Introduction
Standing in a supermarket queue, it’s been a long wait but only one customer to
go before you make it to the cashier. Wait, what was that sensation? An
unpleasant feeling forms in your throat, your chest feels tighter, now a sudden
shortness of breath, and what do you know—your heart skips a beat. “Please,
God, not here.”
A quick scan of the territory—is it threatening? Four unfriendly faces queue
behind, one person in front. Pins and needles seem to prick you through your
left arm, you feel slightly dizzy, and then the explosion of fear as you dread the
worst. You are about to have a panic attack.
There is no doubt in your mind now that this is going to be a big one. Okay,
focus: Remember what you have been taught, and it is time now to apply the
coping techniques. Begin the deep breathing exercise your doctor
recommended. In through the nose, out through the mouth. Think relaxing
thoughts, and again, while breathing in, think “Relax,” and then breathe out. But
it doesn’t seem to be having any positive effect; in fact, just concentrating on
breathing is making you feel self-conscious and more uptight.
Okay, coping technique 2:
Gradual muscle relaxation. Tense both shoulders, hold for 10 seconds, then
release. Try it again. No; still no difference. The anxiety is getting worse and the
very fact that you are out of coping techniques worsens your panic. If only you
were surrounded by your family, or a close friend were beside you so you could
feel more confident in dealing with this situation.
Now, the adrenaline is really pumping through your system, your body is
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