Use Panic Diary to Overcome Panic Attacks
Even if they only last a few minutes, panic attacks can be overwhelming and incapacitating . During an attack, keep a panic diary to help you calm down and cope with the attack .
Recording your symptoms and other details can help you get rid of the feeling of a seizure. Dr. David Carbonell of AnxietyCoach.com says:
My patients often report that simply filling out the diary helps them calm down. How it works? It’s not that they are distracted from the topic of panic, because all the questions in the diary are related to panic. It helps you move away from your emotions a little. This works because in filling out the diary, you play the role of an observer, and do not feel like a victim.
The diary is best completed during an attack, not after. If you are in a situation where writing is impractical, such as while driving, you can: use a digital voice recorder; have your specialist read the questions to you and write down your answers; or stop for a few minutes to write.
Dr. Carbonell offers a downloadable form that you can use for your diary, as well as many other suggestions that use the AWARE abbreviation: Confirm and Accept, Wait and See, Actions to Make Yourself More Comfortable, Repeat, End. (More on the link below.)
Diary not only gives you a slightly greater distance from a panic attack, but it can also help you identify patterns to help you manage or avoid possible future panic attacks.
The Key to Overcoming Panic Attacks | AnxietyCoach.com