Panic Attacks
“I've had therapy for my panic attacks before, but it didn't work!"
My approach includes both counselling and physiological tools to help you gain control of panic attacks. A traditional counselling approach will typically focus on cognitive-behavioral tools to prevent panic attacks, sometimes including emotional support and insight into the issue. However, you may achieve better and faster results when a counselling approach is combined with Biofeedback and/or behavioral techniques. This can be done by video counselling or in person sessions. Let me explain...
A panic episode usually follows certain kinds of thoughts and certain kinds of biological events. The panic-inducing thoughts might be called “catastrophizing”, for example, “What if... This means something awful will happen.... How much worse is this going to get... I can't stand it....” etc. Cognitive-behavioral therapy is generally very effective at gaining control over these types of thoughts. However, thoughts alone do not trigger a panic episode. There are biological changes that must occur for a panic attack to develop.
The biological pre-panic events begin with changes in your breathing. Your breaths become more shallow and rapid, which in medical terms is called “hyperventilation”. As your breathing deteriorates, typical panic symptoms follow such as: palpitations, dizziness or fainting, feeling like you are losing your mind, etc. People often wind up in the emergency room, thinking they are having a heart attack, when it is really a panic attack.
A panic attack can lead to more and more self-defeating catastrophizing thoughts, such as, “What if I have another panic attack?” Unfortunately, this only makes you more likely to have another panic attack! Why? Because these thoughts lead to the negative changes in the way you breathe in a “snowballing” effect. That is why you are better equipped to prevent a panic attack when you use the two-pronged approach of counselling and physiological regulation.
“Can your approach work through video sessions?”
Answer: Yes, you can learn the physiological techniques (also called behavioral medicine) during a video session. It will be important for your video camera to capture your upper body, so that I can gauge your reactions visually.
“How exactly will Biofeedback help me to manage my panic condition?”
Answer: Biofeedback can help you to identify and control your breathing states so that you do not allow the pre-panic breathing style (hyperventilation) to take over. Additionally, I can identify the breathing pattern that is most beneficial for you individually, and if you practice this every day, it will predispose you to having fewer and fewer panic episodes. For those who wish to further inform themselves about the medical details, this is called “resonant frequency” breathing. This is the most optimal form of Heart Rate Variability (HRV or RSA) biofeedback training. For more information, you can find a very detailed account of this process through visiting this link.
“My panic attacks are a result of trauma in my life. Will it be necessary for me to talk about that?”
Answer: Not unless you want to; my focus will be on the present. If you can focus on controlling your thoughts and controlling your breathing, you most likely would be able to prevent the panic attack, even if your trauma is not yet resolved.
Sometimes people have nighttime panic attacks that wake them up from sleeping. Since you aren't awake to utilize your new skills in advance of the panic, nighttime episodes may continue. However, in my clinical experience, the frequency of nighttime panic attacks usually decreases as the frequency of attacks during the daytime drops off.
“How long will it take before I can control my panic attacks?
Answer: It will probably take at least 4 sessions before you notice that the techniques are having a definite effect. Because this is a learning process, until I know what your individual circumstances are, it is impossible to predict a specific length of time. People who have more severe levels of panic disorder (i.e., multiple attacks every day and also during the night) will usually need more time and practice, potentially 8 – 12 sessions. Remember that your gains will be in proportion to your motivation and commitment to home practice.
“What are the home practice requirements?”
Answer: You will achieve the best results from practicing at least once every day for 15 – 20 minutes. People who do not follow through with any home practice usually don't achieve much improvement in their panic problem. Please note that while we can expect these techniques to help, I cannot provide a guarantee of definite benefits.
Please email or call Janette for a free consultation: 778.321.4777
My approach includes both counselling and physiological tools to help you gain control of panic attacks. A traditional counselling approach will typically focus on cognitive-behavioral tools to prevent panic attacks, sometimes including emotional support and insight into the issue. However, you may achieve better and faster results when a counselling approach is combined with Biofeedback and/or behavioral techniques. This can be done by video counselling or in person sessions. Let me explain...
A panic episode usually follows certain kinds of thoughts and certain kinds of biological events. The panic-inducing thoughts might be called “catastrophizing”, for example, “What if... This means something awful will happen.... How much worse is this going to get... I can't stand it....” etc. Cognitive-behavioral therapy is generally very effective at gaining control over these types of thoughts. However, thoughts alone do not trigger a panic episode. There are biological changes that must occur for a panic attack to develop.
The biological pre-panic events begin with changes in your breathing. Your breaths become more shallow and rapid, which in medical terms is called “hyperventilation”. As your breathing deteriorates, typical panic symptoms follow such as: palpitations, dizziness or fainting, feeling like you are losing your mind, etc. People often wind up in the emergency room, thinking they are having a heart attack, when it is really a panic attack.
A panic attack can lead to more and more self-defeating catastrophizing thoughts, such as, “What if I have another panic attack?” Unfortunately, this only makes you more likely to have another panic attack! Why? Because these thoughts lead to the negative changes in the way you breathe in a “snowballing” effect. That is why you are better equipped to prevent a panic attack when you use the two-pronged approach of counselling and physiological regulation.
“Can your approach work through video sessions?”
Answer: Yes, you can learn the physiological techniques (also called behavioral medicine) during a video session. It will be important for your video camera to capture your upper body, so that I can gauge your reactions visually.
“How exactly will Biofeedback help me to manage my panic condition?”
Answer: Biofeedback can help you to identify and control your breathing states so that you do not allow the pre-panic breathing style (hyperventilation) to take over. Additionally, I can identify the breathing pattern that is most beneficial for you individually, and if you practice this every day, it will predispose you to having fewer and fewer panic episodes. For those who wish to further inform themselves about the medical details, this is called “resonant frequency” breathing. This is the most optimal form of Heart Rate Variability (HRV or RSA) biofeedback training. For more information, you can find a very detailed account of this process through visiting this link.
“My panic attacks are a result of trauma in my life. Will it be necessary for me to talk about that?”
Answer: Not unless you want to; my focus will be on the present. If you can focus on controlling your thoughts and controlling your breathing, you most likely would be able to prevent the panic attack, even if your trauma is not yet resolved.
Sometimes people have nighttime panic attacks that wake them up from sleeping. Since you aren't awake to utilize your new skills in advance of the panic, nighttime episodes may continue. However, in my clinical experience, the frequency of nighttime panic attacks usually decreases as the frequency of attacks during the daytime drops off.
“How long will it take before I can control my panic attacks?
Answer: It will probably take at least 4 sessions before you notice that the techniques are having a definite effect. Because this is a learning process, until I know what your individual circumstances are, it is impossible to predict a specific length of time. People who have more severe levels of panic disorder (i.e., multiple attacks every day and also during the night) will usually need more time and practice, potentially 8 – 12 sessions. Remember that your gains will be in proportion to your motivation and commitment to home practice.
“What are the home practice requirements?”
Answer: You will achieve the best results from practicing at least once every day for 15 – 20 minutes. People who do not follow through with any home practice usually don't achieve much improvement in their panic problem. Please note that while we can expect these techniques to help, I cannot provide a guarantee of definite benefits.
Please email or call Janette for a free consultation: 778.321.4777
