How To Control Panic Attacks (For Toxic Relationship Survivors) – The AWARE Method for Overcoming Panic Attacks (Actionable Self-Help Tips)
All of us experience anxiety from time to time but this is especially true for people who have been in toxic relationships with narcissists. And, it’s tougher when it evolves into a full anxiety attack or a panic attack. This is something that most of us will experience at some time in our lives and that can ultimately become crippling as you worry that heading out into public spaces could result in fainting, or that falling asleep could trigger an episode.
Fortunately, there are ways to treat panic attacks and with the right approach, these methods can be highly effective at getting the problem under control and even preventing them altogether. One such option is to use the ‘AWARE’ strategy.
The key to this is essentially to accept that the attack is happening and not to try and ‘fight it’. Instead, you simply acknowledge it and then ‘watch’ it as you go about your business as usual. The very best way to fight a panic attack? To continue acting as though it’s not happening.
When you first notice a panic attack begin, you will find that the symptoms can be somewhat similar to what you imagine a heart attack to be like.
As you may expect, this in itself can be a highly distressing prospect and actually creates much more anxiety. Other people are actually afraid of anxiety attacks themselves because they dislike the experience so much.
Thus it’s common to start worrying about the panic attack itself as well as whatever triggered it. It’s this subsequent panic that can lead to escalation and ultimately result in the individual passing out of collapsing.
And this, in turn, is why it’s so important not to try and ‘combat’ the effects of a panic attack through sheer will. Instead, by ignoring the panic attack, by recognizing it for what it is and by being comfortable and allowing it to run its course you can actually find that it goes away much more quickly. What’s more, is that once you lose the fear of the symptoms, it will eventually stop happening altogether.
Of course, it is still important to try and remove yourself from any potential danger – which may mean pulling over if you are driving or removing yourself from a public space. Be sure to see your doctor before using any self-help tips you find here or anywhere on the internet.
Quit Faking Happiness and Learn How to Live Authentically
Many people are content with the lives that they lead on the surface, but deep down, crave something totally different. The most common excuse is that “they could have it worse, so there’s no point in complaining.” You have to be happy by your own standards. If you’re not happy working 9 to 5 at your office job, then make a change in your life. If you want freedom from a corporate job and want to start your own online business, go for it!
Don’t settle for a mediocre lifestyle and pardon it just because “things could be worse.” Of course, things could be worse. You could be homeless, crippled, starving, and tons of other unfortunate things. Don’t let that stop you from doing what you dream of – always strive for the best of the best.
Become that person you always daydream of being, because it’s attainable. The only thing holding you back from achieving these dreams is yourself. The people around you can’t control who you are or what you find happiness in doing.
You have to set your own goals and, more importantly, strive to achieve them. By feigning happiness, you’re barely fooling the people around you, but you can never fool yourself.
You’ll always have that feeling that you’re not content, or that you wish you were somewhere else in life. Everyone else might think you’re pretty happy doing what you’re doing, but you know the truth.
Even some of the people closest to you might see through your façade and realize that you’re feeling stuck. If you let it be known that you’re looking for a change in your life, those opportunities are more likely to present themselves.
The most important part of living a wholesome life is knowing what you want out of this world. Don’t try to convince yourself that stocking shelves at a grocery store is what you want.
If you want to see every corner of the world, you should strive to accomplish that, because at the end of the day, you’ll feel much more accomplished than you would living your typical, everyday life that helps make ends meet, but doesn’t do anything to contribute toward your personal satisfaction.
When you finally accomplish whatever goal you’re working towards, you can tell people that you’re happy and actually feel that way deep down. It will be refreshing to be truthful about your life.
If you’ve ever experienced the silent treatment from a narcissist, you’ll know exactly why we call it emotional abuse. First of all, silent treatment hurts. Most narcissists that use silence as punishment in what we call “silent treatment” know they are doing it.
They will justify the silence by shifting blame, playing victim, outright stating why you deserve it or totally ignoring the fact that they did it. The silent treatment is felt by you as pain; it literally registers in your brain the same way physical pain does.
It is no wonder we react to it and have a hard time with the silence. Stick with me here and I’ll give you some ways to shut down the narcissist during the silent treatment and also understand what is happening to you so that you can have it affect you maybe just a little bit less. But first, it’s important that you understand the psychology of the narcissist during the silent treatment.
You might be feeling all kinds of things from frantic to totally disregarded. Who could blame you? These feelings can make some of us act in ways that show desperate attempts to “make things better,” such as fawning behaviors like begging, over-apologizing by taking all the blame, pleading, people-pleasing, walking on eggshells, or being overly affectionate with no return of affection.
Another reaction might be anger, resulting in the fight reaction. This can include things like yelling, insisting, pushing buttons or anything just to break the silence. All of these reactions are supply for the narcissist and will not get you what you need, an adult conversation and reconciliation.
What I’ve learned from dealing with narcissistic abuse and would like to share is that it is not about really shutting down or controlling the narcissist. It’s really all about learning to control our own reactions and our own selves. This way, we can think clearly. It allows us the brainpower we need to get out and not be affected by the tools of abuse.
Easier said than done, I know. But it is really important to learn to disengage from the behaviors of the narcissist. Why? Because the silent treatment has no power if you don’t engage with it.
Shut down the narcissist’s silent treatment by disengaging.
Know that silent treatment is not a mature and adult way of communication and it is not healthy.
Stop taking the narcissist’s behavior personally. Remember that this is not about you or because of you – this is how they control and manipulate.
There is no fixing this and it is not yours to fix if there were a way.
It is not your fault! Know that and tell yourself that.
Shut down the narcissist’s silent treatment by getting some perspective.
Take some breaths and look at the situation from a bit of a distance.
See that this is THEIR pattern and a way for the narcissist to never have to take accountability or resolve any issue in the relationship.
Your need for connection, resolve and care will not be met by engaging with the silent treatment.
Overcome the pain of the narcissist’s silent treatment with self-care.
Use the silent treatment as a time of self-reflection and decide what comes next.
The silent treatment can be a pause for you to assess the relationship and decide if it is what you want in your life. Know that as long as the narcissist remains in your life, it won’t change for the better.
Take away their power by seeing your own needs and that they are not mature enough to meet them – nor do they have the empathy it takes to be healthy in a relationship.
Silence can be a time to step back and really look at who the narcissist really is. If you engage with them it is more difficult to see it for what it really is, narcissistic abuse.
Get personal support in your narcissistic abuse recovery.
If you are looking for an affordable way to get ongoing personalized support, as well as peer support and validation in a small group setting, join our private coaching group.
What do you do when you’re stressed out? Do you grab a cup of tea or decide to take medicine? Regardless of what you do, it is better to grab a cup of herbal tea to provide relaxation to the brain. Teas have always held immense importance in providing calming effects on the brain. The history of herbal teas dates back to thousands of years that is why they are not new to this world. Despite their name, eastern and herbal teas are not true teas. They are made by immersing different ingredients in hot water. So here we will go through a list of few eastern teas you must drink:
If you are suffering from insomnia, chamomile tea is the best option for you. Not only does it help in providing a good nights’ sleep but also aids digestion. It is popular because of its calming effects, and thus, you can drink it at any time of the day. People who have a tough schedule at work often rely on chamomile tea because it relieves stress within seconds. More than 450 million people in the world suffer from anxiety issues, but chamomile tea is here to help.
This tea is rich in antioxidants and can improve the immune system of the body fast. People who are recovering from addiction often drink ginger tea to fix the damage caused by the intake of harmful food and drinks. Ginger tea also helps in fighting inflammation and is an effective remedy to treat nausea. Women who are going through the early stages of pregnancy are suggested to drink ginger tea. Headache that is caused by constipation is also treated with ginger tea.
Although this herb has no proven health benefits for the brain, still a lot of people consume it every day. With more than 160 million fans around the globe, fanatic kratom consumers love to drink a cup of kratom tea every day. People who drink this beverage claim it helps in providing relaxation to the mind and treats depression. People often shop kratom powder from kratom crazy at affordable prices. If you want to make kratom tea at home, all you need to do is cook kratom powder in hot water for 5 minutes.
Passion Flower Tea
You will be surprised to know, the leaves, flowers, and stems of this plant are used in making passionflower tea. It was traditionally used to treat sleep, but now is very effective for anxiety. One research proves that drinking passionflower tea is helpful in treating the quality of sleep. You will be surprised to know, passionflower also helps in reducing the mental symptoms of anxiety, withdrawal, agitation, and irritability.
Lemon Balm Tea
It has a light lemony flavor and a cute fragrance that is enticing enough for someone who is trying to run away from it. Research also proves that drinking lemon balm tea every day can help in improving the functioning of blood arteries. Not to forget, stiffness is acknowledged as a risk factor and can cause a stroke. So lemon balm tea is an ultimate lifesaver for those who want to stay active throughout the day. A cup after lunch can help in keeping you fresh for the rest of the day.
This tea has roots in South Africa but is a popular beverage in the East. It is made by immersing leaves of rooibos in hot water. This plant has always been used for medicinal purposes for a long time. Recent studies suggest rooibos tea is effective for treating kidney stones and allergies. Another interesting study shows rooibos can enhance bone health. So you must give it a try someday. People who suffer from anxiety often drink rooibos early in the morning.