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Using Self-Hypnosis To Treat Panic Attacks

Shannan Powell | May 16, 2008

Panic attacks can be one of the most frightening experiences that anyone could have. The sudden onset of unexplained fear and anxiety, paired with physical symptoms such as heart palpitations, difficulty breathing, chest pain, and dizziness can cause many to rush to the emergency room in fear for their lives. Once the symptoms have been determined as a panic attack, they are likely to recur without warning. Generally, those who experience these attacks can feel them starting before the symptoms become full blown. Learning to control the symptoms of a panic attack using self-hypnosis can give those who suffer from these episodes cope with the symptoms, whenever they arise.

What Is Self-Hypnosis?

Self-hypnosis is a form of hypnotherapy that is carried out by the patient, without the assistance of a therapist in an office setting. In self-hypnosis, you will relax your mind and body, slipping into a hypnotic trace. In this state, you will be able to make suggestions to your subconscious to change an action or reaction, or visualize yourself changing a situation over which you feel you have little control. Many have found the techniques of self-hypnosis are very effective for dealing with a panic attack or preventing an impending attack.

Self-Hypnosis Techniques for Panic Attacks

When a panic attack begins, or you feel as if one is about to start, the first thing that you should do is find a calm and quiet place, away from any outside distractions and interruptions. Though this can be difficult in some situations, even a stall in a bathroom or a seat in a far corner of a room can be used as a retreat from a hectic environment.

Next, you will want to attempt to relax your body as much as possible. Close your eyes and imagine yourself in a place that you are happy and comfortable. Breathe in and out, using deep, full breaths. Be aware of your breathing, concentrating only on that, as you clear your mind of any negative thoughts.

Start to count backwards from ten, or imagine yourself walking down a flight of stairs, with the bottom representing the most relaxed state possible. Once you reach this state of relaxation, you can begin to use suggestion or imagery to work through the panic attack.

Suggestion techniques could include things such as telling yourself that you have the ability to control your panic attack. Tell yourself that your symptoms have stopped and that they will not return. Suggest that your heart is slowing to a normal rate, and any other symptoms that you might be experiencing are fading away.

Imagery works very similarly, except that you use a mental image of the physical and mental state in which you would like to be. Picture yourself as calm and comfortable in the situation that was causing the onset of your panic attack. Hold this image in your mind for a period, allowing it to sink into your subconscious.

Once you are comfortable with the suggestions and images that you have placed into your mind, you can bring yourself out of the hypnotic state. Count upwards to ten or imagine yourself climbing back up the flight of stairs to the top. Once you reach the top, open your eyes and take a few breaths. You should find that your panic attack has subsided and you can go on about what you were doing.