Like most things we do, we’ve learned to have panic and anxiety attacks. That might sound a cruel and heartless thing to say, especially if you’re just recovering from a panic or anxiety attack. But nonetheless, you’ve learned how to have an attack.
The good news is that this means you can un-learn it.
Follow the next few steps as best you can. Don’t worry about following them perfectly. Especially the visualization side – this is where a lot of people can get hung up. Just get a sense of what I’m asking you to visualize. You don’t need to see it perfectly. Just get a “feel” for it.
See yourself sitting down in a cinema theater. On screen, about to start, is a black and white movie. It starts just after you recovered from your first panic attack, safe and sound. And it works its way backwards to before your first panic attack. Before you learned how to experience an attack.
See the theater lights dim. See the movie start. It’s playing backwards in black and white. All the voices are going backwards. You may even experience a small smile while you are watching it.
Once it’s ended, it goes back to where it started. This time the movie is going to play backwards at twice the speed. It will still be in black and white. All the backwards voices will be at double speed, squeaky like Mickey Mouse. So when you are ready, let the movie begin.
After it has ended, it will once again go back to where it started. This time, visualize some circus music playing in the background, drowning out the squeaky backward voices. And let the movie speed get even faster.
Repeat this process a few more times.
Then, when you’re ready, see yourself going up to the projection booth. The projectionist greets you. They take the film off the projector and hand you the reel. You go outside to a nearby alley. See yourself laying the reel of film down. Then see yourself taking a Zippo lighter and setting light to the reel. Watch as your old pattern goes up in flames. Then see the ashes scatter to the horizon.
Congratulations! You’ve just un-learned how to have a panic attack. The chances are that next time you would have had an attack, you won’t treat it as seriously. You may even find yourself laughing at your old way of dealing with a panic or anxiety attack.
Panic Attack Resources
Anxiety expert Joe Barry explains how to cut your next panic attack down to just a few seconds and then make that your last panic attack ever.
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