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Panic Attack Survival Strategies

Navigating Panic: A Holistic Approach to Relief

Experiencing the relentless grip of panic attacks can be an overwhelming and distressing ordeal, casting a pervasive shadow over daily life. The pervasive nature of these episodes underscores the imperative of proactive measures aimed at assuming control over the thoughts and behaviors that perpetuate them. This proactive approach proves pivotal, serving as a linchpin in mitigating the frequency and intensity of panic symptoms. By doing so, individuals can effectively diminish the disruptive impact of panic attacks on their daily lives, fostering a path towards greater well-being.

In the tumultuous landscape of a panic attack, the acronym "BRAVE" emerges as a guiding beacon, offering a comprehensive framework for navigating these challenging moments. Each letter in BRAVE represents a nuanced strategy, delving into the intricacies of mental and emotional well-being. "Body Awareness" prompts an understanding of the physiological underpinnings of panic, while "Rational Thinking" advocates for a mindful approach to thoughts during an episode. The emphasis on "Acceptance" encourages acknowledging the temporary nature of panic, fostering resilience as seen in the "Validation" aspect. By choosing to "Endure" rather than resist, individuals not only weather the storm but also cultivate a profound sense of self-compassion, laying the foundation for empowerment and recovery in the face of the tumultuous experience of panic attacks. These strategies, woven into the fabric of BRAVE, go beyond mere coping mechanisms—they empower individuals not just to navigate panic attacks but to emerge from them with resilience and a renewed sense of self.

1. Body Awareness:

Develop a profound insight into panic, delving into the intricacies of your body's fight-flight-freeze response. Understand that a panic attack, often triggered without a genuine threat, sets in motion a complex mechanism designed for imminent danger. Acknowledge the importance of discerning these false alarms to foster a more informed and empowered response.

2. Rational Thinking:

 Develop a resilient mindset that shields against succumbing to the fear surrounding a panic attack. Remind yourself that the sensations encountered during such episodes are not inherently harmful but rather indicative of a false alarm. Draw a parallel with a migraine—undeniably uncomfortable, yet not life-threatening. Recognize your innate capacity to manage and maintain functionality in the face of a panic attack, emphasizing the importance of fostering mental resilience during these challenging moments.

3. Acceptance:

Embrace the profound reality that once your body's alarm system activates, a process of settling down unfolds. Understand the intricate release of adrenaline, a crucial element in the fight-flight-freeze response, cannot be swiftly reversed. Allow your body the necessary time to recalibrate and return to a state of equilibrium, likening it to the gradual slowing down of a fast-moving train. Recognize the significance of accepting this natural rhythm, fostering patience and self-compassion as your body navigates through the aftermath of a panic episode.

4. Validation:

Acknowledge and deeply validate your experience during panic attacks. Despite their undeniable discomfort, recognize that they are not fatal. In doing so, understand the immense strength within you to endure these challenges. Validate the genuine struggle you may be facing while concurrently acknowledging your resilience and innate capability to navigate through these episodes. This dual recognition forms a foundation for self-empowerment and reinforces your ability to confront and overcome the distress associated with panic attacks.

5. Endurance:

Cultivate a resilient mindset that serves as a constant reminder of the temporary nature of panic attacks. Understand that, like waves, they are finite and do not last indefinitely. In these moments, your responsibility is not to abruptly halt the panic but to skillfully navigate through it. Envision yourself as a surfer riding a wave—choose to either surf it or dive into it, acknowledging the ebb and flow. Recognize that attempting to resist or prematurely terminate panic often exacerbates the situation. Trust in your intrinsic ability to endure and effectively manage a panic attack, emphasizing the importance of patience and adaptability as you traverse the dynamic landscape of your emotional well-being.

In the event that diligently applying the BRAVE techniques doesn't yield the anticipated results, it is imperative not to lose hope. Recognize that these strategies serve as a valuable starting point, providing a foundation for managing panic attacks. However, the complex nature of mental health warrants acknowledgment that individuals may respond differently to various approaches.

Understanding that the BRAVE techniques are part of a broader spectrum of therapeutic strategies is crucial. Numerous other evidence-based therapeutic approaches and coping mechanisms exist, each tailored to address the multifaceted aspects of panic attacks. These can include more specialized cognitive-behavioral interventions, mindfulness practices, and relaxation techniques. The key is to remain open to exploring different avenues and finding an approach that resonates best with your unique experiences and needs.


BRAVE: Integrating Tools for Anxiety

The BRAVE technique, designed to manage panic attacks, is intricately linked to psychotherapeutic principles, particularly those embedded in cognitive-behavioral therapy (CBT). Psychoeducation, a cornerstone of therapy, involves helping individuals grasp the intricate connections between thoughts, emotions, and physiological responses. Similarly, BRAVE's "Body Awareness" component aligns with CBT by highlighting the importance of recognizing bodily sensations and the activation of the fight-flight-freeze response as crucial aspects of anxiety management.

The "Rational Thinking" element in both BRAVE and CBT emphasizes the identification and challenging of irrational thoughts contributing to anxiety. Both frameworks advocate for cognitive restructuring, enabling individuals to reframe negative thought patterns and cultivate a more constructive mindset in the face of panic attacks.

Within BRAVE, the "Acceptance" component mirrors principles found in therapies like Acceptance and Commitment Therapy (ACT). ACT encourages individuals to accept thoughts and feelings without judgment, fostering a compassionate approach to internal experiences. This aligns with psychotherapeutic validation techniques that create a safe space for clients to express emotions without fear of judgment, fostering an environment of acceptance and understanding.

The "Endurance" aspect of BRAVE corresponds with exposure therapy, a fundamental component of many therapeutic approaches. Exposure therapy involves systematically facing feared situations to build resilience against anxiety. In the context of panic attacks, BRAVE encourages individuals to endure and navigate through panic, mirroring the principles of exposure in psychotherapy. This integration of practical tools from BRAVE with personalized guidance from psychotherapy provides individuals with a comprehensive and tailored approach to managing panic attacks. The combination encompasses elements of awareness, cognitive restructuring, acceptance, validation, and the cultivation of resilience to effectively confront and overcome anxiety.



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