Fear is related to panic attacks, but I have decided to separate these symptoms because fear, is a more pervasive feeling – the physical aspects of anxiety attacks require a slightly different approach (you will find help for these experiences listed in the last two bullet points below). So many fears can plague you during PTSD because you have been hurt and are hurting in the present moment, hence the symptoms which arise at this time. It may be difficult to go to work, to trust anyone, to socialize, to take risks and so on. There is absolutely nothing wrong with feeling and thinking in this way when you are in profound pain because you want to avoid further pain. This is your self-preservation instinct kicking-in which is also the purpose of fear: protection. You will encounter problems here when this emotion takes over completely so that you are almost paralyzed by it. When you find that you have entered this extreme, try the following:
⦁ Aromatherapy: Lavender, rose or the woody essences (sandalwood, rosewood, cedarwood)
⦁ Writing
⦁ Meditation
⦁ Breathing Exercise: The simplest way to calm down is to focus on your breathing. Take a deep breath in then exhale slowly counting backwards from five. If you can extend the count to ten or fifteen that is even better. Repeat this until you feel calm.
⦁ Color Therapy (pink in particular)
⦁ Visualizations (read this article for more information)
⦁ Nature
⦁ Get physical (exercise)
⦁ Hands-on techniques: You can give yourself a helping hand(s) by using the following techniques that relieve stress and panic attacks:
1/ Place one hand on your forehead and the other on the back of your head where your skull protrudes slightly (also known as frontal-occipital holding). Hold for three minutes.
2/ Put your right hand over your heart and hold for five minutes.
3/ Place one hand on each knee for a minimum of five minutes.
⦁ Self-soothing techniques: These techniques will help you during panic attacks or nightmares: hug yourself to stop the shaking and to feel safe; tell yourself that everything is going to be alright – my favorite phrase for the latter is, “This too shall pass.”; a warm bath is also very soothing.
Modified excerpts from the book: DIY Therapy: Trauma
