How To Have The Perfect Panic Attack by Jonathan Crabtree Imagery

HOW TO HAVE A PERFECT PANIC ATTACK. A STEP BY STEP GUIDE. INSPIRED BY THE WORDS OF PATRIK ROCHE.

Find the trigger / A job interview, the claustrophobia of mass transit, deciding what to have for dinner / This is ideal, but may not be possible for everyone / Your body will instinctively revert to its most primal state fearing for your life / Your sympathetic nervous system will activate its fight or flight response in the face of this perceived danger / this decision between Nandos and Chinese / The body can only panic for a maximum of about twenty minutes / Follow these instructions closely to make the most of this time / Your breathing is the only part of this process you can control. Do not. / This would drastically shorten the attack / Focus on the constricting of your rib cage, on your drum major heart conducting this frantic march / Mistake this for a heart attack or a stroke / If successful, you may lose control of your extremities / The caveman in your limbs will tense every muscle to flee his predator / Your arms and legs will go numb, starting at your hands and feet / Every twitch and tingle and attempt to run for your life / Stay in place. Do not go for a walk. Do not call your friends, your mother, your psychiatrist, an ambulance / By now, you should be in a full panic / Hyperventilation cutting off oxygen to your brain / You will feel faint, become certain of your own death / Do not call your friends. Do not call your mother. Do not call your psychiatrist / A panic attack is a remarkably solitary experience / The presence of another person could have a calming effect and cut the attack short / Resist the temptation to fumble a hand through the desk drawer for the meditation you’ve been prescribed for this / Instead, locate the toolkit your grandfather gave you three years ago when he told you, “I’m giving you this, so you can fix anything.” / Place it on the desk. Open it. Steady your right hand long enough to grasp the pen knife. / Note how close the blood vessels lie beneath the sheets of your skin. / At this point, your panic attack may begin to ebb. / The body can only panic for a maximum of about twenty minutes / As your breathing and heart rate steady, find a bottle of water to hydrate yourself / Drop the penknife into the bin / Return the toolkit to the desk drawer / Distract yourself with a walk or TV show / Your body will assume it has survived for another today / Until the next trigger, at which point, you will repeat the process / but do remember, you are not having a heart attack / You are not dying / The body can only panic for a maximum of about twenty minutes, and in that time, / every piece of you, every basic primal piece of you, is screaming for you to survive. // Find the trigger / A job interview, the claustrophobia of mass transit, deciding what to have for dinner / This is ideal, but may not be possible for everyone / Your body will instinctively revert to its most primal state fearing for your life / Your sympathetic nervous system will activate its fight or flight response in the face of this perceived danger / this decision between Nandos and Chinese / The body can only panic for a maximum of about twenty minutes / Follow these instructions closely to make the most of this time / Your breathing is the only part of this process you can control. Do not. / This would drastically shorten the attack / Focus on the constricting of your rib cage, on your drum major heart conducting this frantic march / Mistake this for a heart attack or a stroke / If successful, you may lose control of your extremities / The caveman in your limbs will tense every muscle to flee his predator / Your arms and legs will go numb, starting at your hands and feet / Every twitch and tingle and attempt to run for your life / Stay in place. Do not go for a walk. Do not call your friends, your mother, your psychiatrist, an ambulance / By now, you should be in a full panic / Hyperventilation cutting off oxygen to your brain / You will feel faint, become certain of your own death / Do not call your friends. Do not call your mother. Do not call your psychiatrist / A panic attack is a remarkably solitary experience / The presence of another person could have a calming effect and cut the attack short / Resist the temptation to fumble a hand through the desk drawer for the meditation you’ve been prescribed for this / Instead, locate the toolkit your grandfather gave you three years ago when he told you, “I’m giving you this, so you can fix anything.” / Place it on the desk. Open it. Steady your right hand long enough to grasp the pen knife. / Note how close the blood vessels lie beneath the sheets of your skin. / At this point, your panic attack may begin to ebb. / The body can only panic for a maximum of about twenty minutes / As your breathing and heart rate steady, find a bottle of water to hydrate yourself / Drop the penknife into the bin / Return the toolkit to the desk drawer / Distract yourself with a walk or TV show / Your body will assume it has survived for another today / Until the next trigger, at which point, you will repeat the process / but do remember, you are not having a heart attack / You are not dying / The body can only panic for a maximum of about twenty minutes, and in that time, / every piece of you, every basic primal piece of you, is screaming for you to survive. // Find the trigger / A job interview, the claustrophobia of mass transit, deciding what to have for dinner / This is ideal, but may not be possible for everyone / Your body will instinctively revert to its most primal state fearing for your life / Your sympathetic nervous system will activate its fight or flight response in the face of this perceived danger / this decision between Nandos and Chinese / The body can only panic for a maximum of about twenty minutes / Follow these instructions closely to make the most of this time / Your breathing is the only part of this process you can control. Do not. / This would drastically shorten the attack / Focus on the constricting of your rib cage, on your drum major heart conducting this frantic march / Mistake this for a heart attack or a stroke / If successful, you may lose control of your extremities / The caveman in your limbs will tense every muscle to flee his predator / Your arms and legs will go numb, starting at your hands and feet / Every twitch and tingle and attempt to run for your life / Stay in place. Do not go for a walk. Do not call your friends, your mother, your psychiatrist, an ambulance / By now, you should be in a full panic / Hyperventilation cutting off oxygen to your brain / You will feel faint, become certain of your own death / Do not call your friends. Do not call your mother. Do not call your psychiatrist / A panic attack is a remarkably solitary experience / The presence of another person could have a calming effect and cut the attack short / Resist the temptation to fumble a hand through the desk drawer for the meditation you’ve been prescribed for this / Instead, locate the toolkit your grandfather gave you three years ago when he told you, “I’m giving you this, so you can fix anything.” / Place it on the desk. Open it. Steady your right hand long enough to grasp the pen knife. / Note how close the blood vessels lie beneath the sheets of your skin. / At this point, your panic attack may begin to ebb. / The body can only panic for a maximum of about twenty minutes / As your breathing and heart rate steady, find a bottle of water to hydrate yourself / Drop the penknife into the bin / Return the toolkit to the desk drawer / Distract yourself with a walk or TV show / Your body will assume it has survived for another today / Until the next trigger, at which point, you will repeat the process / but do remember, you are not having a heart attack / You are not dying / The body can only panic for a maximum of about twenty minutes, and in that time, / every piece of you, every basic primal piece of you, is screaming for you to survive. // Find the trigger / A job interview, the claustrophobia of mass transit, deciding what to have for dinner / This is ideal, but may not be possible for everyone / Your body will instinctively revert to its most primal state fearing for your life / Your sympathetic nervous system will activate its fight or flight response in the face of this perceived danger / this decision between Nandos and Chinese / The body can only panic for a maximum of about twenty minutes / Follow these instructions closely to make the most of this time / Your breathing is the only part of this process you can control. Do not. / This would drastically shorten the attack / Focus on the constricting of your rib cage, on your drum major heart conducting this frantic march / Mistake this for a heart attack or a stroke / If successful, you may lose control of your extremities / The caveman in your limbs will tense every muscle to flee his predator / Your arms and legs will go numb, starting at your hands and feet / Every twitch and tingle and attempt to run for your life / Stay in place. Do not go for a walk. Do not call your friends, your mother, your psychiatrist, an ambulance / By now, you should be in a full panic / Hyperventilation cutting off oxygen to your brain / You will feel faint, become certain of your own death / Do not call your friends. Do not call your mother. Do not call your psychiatrist / A panic attack is a remarkably solitary experience / The presence of another person could have a calming effect and cut the attack short / Resist the temptation to fumble a hand through the desk drawer for the meditation you’ve been prescribed for this / Instead, locate the toolkit your grandfather gave you three years ago when he told you, “I’m giving you this, so you can fix anything.” / Place it on the desk. Open it. Steady your right hand long enough to grasp the pen knife. / Note how close the blood vessels lie beneath the sheets of your skin. / At this point, your panic attack may begin to ebb. / The body can only panic for a maximum of about twenty minutes / As your breathing and heart rate steady, find a bottle of water to hydrate yourself / Drop the penknife into the bin / Return the toolkit to the desk drawer / Distract yourself with a walk or TV show / Your body will assume it has survived for another today / Until the next trigger, at which point, you will repeat the process / but do remember, you are not having a heart attack / You are not dying / The body can only panic for a maximum of about twenty minutes, and in that time, / every piece of you, every basic primal piece of you, is screaming for you to survive. // Find the trigger / A job interview, the claustrophobia of mass transit, deciding what to have for dinner / This is ideal, but may not be possible for everyone / Your body will instinctively revert to its most primal state fearing for your life / Your sympathetic nervous system will activate its fight or flight response in the face of this perceived danger / this decision between Nandos and Chinese / The body can only panic for a maximum of about twenty minutes / Follow these instructions closely to make the most of this time / Your breathing is the only part of this process you can control. Do not. / This would drastically shorten the attack / Focus on the constricting of your rib cage, on your drum major heart conducting this frantic march / Mistake this for a heart attack or a stroke / If successful, you may lose control of your extremities / The caveman in your limbs will tense every muscle to flee his predator / Your arms and legs will go numb, starting at your hands and feet / Every twitch and tingle and attempt to run for your life / Stay in place. Do not go for a walk. Do not call your friends, your mother, your psychiatrist, an ambulance / By now, you should be in a full panic / Hyperventilation cutting off oxygen to your brain / You will feel faint, become certain of your own death / Do not call your friends. Do not call your mother. Do not call your psychiatrist / A panic attack is a remarkably solitary experience / The presence of another person could have a calming effect and cut the attack short / Resist the temptation to fumble a hand through the desk drawer for the meditation you’ve been prescribed for this / Instead, locate the toolkit your grandfather gave you three years ago when he told you, “I’m giving you this, so you can fix anything.” / Place it on the desk. Open it. Steady your right hand long enough to grasp the pen knife. / Note how close the blood vessels lie beneath the sheets of your skin. / At this point, your panic attack may begin to ebb. / The body can only panic for a maximum of about twenty minutes / As your breathing and heart rate steady, find a bottle of water to hydrate yourself / Drop the penknife into the bin / Return the toolkit to the desk drawer / Distract yourself with a walk or TV show / Your body will assume it has survived for another today / Until the next trigger, at which point, you will repeat the process / but do remember, you are not having a heart attack / You are not dying / The body can only panic for a maximum of about twenty minutes, and in that time, / every piece of you, every basic primal piece of you, is screaming for

you to survive. // Find the trigger / A job interview, the claustrophobia of mass transit, deciding what to have for dinner / This is ideal, but may not be possible for everyone / Your body will instinctively revert to its most primal state fearing for your life / Your sympathetic nervous system will activate its fight or flight response in the face of this perceived danger / this decision between Nandos and Chinese / The body can only panic for a maximum of about twenty minutes / Follow these instructions closely to make the most of this time / Your breathing is the only part of this process you can control. Do not. / This would drastically shorten the attack / Focus on the constricting of your rib cage, on your drum major heart conducting this frantic march / Mistake this for a heart attack or a stroke / If successful, you may lose control of your extremities / The caveman in your limbs will tense every muscle to flee his predator / Your arms and legs will go numb, starting at your hands and feet / Every twitch and tingle and attempt to run for your life / Stay in place. Do not go for a walk. Do not call your friends, your mother, your psychiatrist, an ambulance / By now, you should be in a full panic / Hyperventilation cutting off oxygen to your brain / You will feel faint, become certain of your own death / Do not call your friends. Do not call your mother. Do not call your psychiatrist / A panic attack is a remarkably solitary experience / The presence of another person could have a calming effect and cut the attack short / Resist the temptation to fumble a hand through the desk drawer for the meditation you’ve been prescribed for this / Instead, locate the toolkit your grandfather gave you three years ago when he told you, “I’m giving you this, so you can fix anything.” / Place it on the desk. Open it. Steady your right hand long enough to grasp the pen knife. / Note how close the blood vessels lie beneath the sheets of your skin. / At this point, your panic attack may begin to ebb. / The body can only panic for a maximum of about twenty minutes / As your breathing and heart rate steady, find a bottle of water to hydrate yourself / Drop the penknife into the bin / Return the toolkit to the desk drawer / Distract yourself with a walk or TV show / Your body will assume it has survived for another today / Until the next trigger, at which point, you will repeat the process / but do remember, you are not having a heart attack / You are not dying / The body can only panic for a maximum of about twenty minutes, and in that time, / every piece of you, every basic primal piece of you, is screaming for you to survive. // Find the trigger / A job interview, the claustrophobia of mass transit, deciding what to have for dinner / This is ideal, but may not be possible for everyone / Your body will instinctively revert to its most primal state fearing for your life / Your sympathetic nervous system will activate its fight or flight response in the face of this perceived danger / this decision between Nandos and Chinese / The body can only panic for a maximum of about twenty minutes / Follow these instructions closely to make the most of this time / Your breathing is the only part of this process you can control. Do not. / This would drastically shorten the attack / Focus on the constricting of your rib cage, on your drum major heart conducting this frantic march / Mistake this for a heart attack or a stroke / If successful, you may lose control of your extremities / The caveman in your limbs will tense every muscle to flee his predator / Your arms and legs will go numb, starting at your hands and feet / Every twitch and tingle and attempt to run for your life / Stay in place. Do not go for a walk. Do not call your friends, your mother, your psychiatrist, an ambulance / By now, you should be in a full panic / Hyperventilation cutting off oxygen to your brain / You will feel faint, become certain of your own death / Do not call your friends. Do not call your mother. Do not call your psychiatrist / A panic attack is a remarkably solitary experience / The presence of another person could have a calming effect and cut the attack short / Resist the temptation to fumble a hand through the desk drawer for the meditation you’ve been prescribed for this / Instead, locate the toolkit your grandfather gave you three years ago when he told you, “I’m giving you this, so you can fix anything.” / Place it on the desk. Open it. Steady your right hand long enough to grasp the pen knife. / Note how close the blood vessels lie beneath the sheets of your skin. / At this point, your panic attack may begin to ebb. / The body can only panic for a maximum of about twenty minutes / As your breathing and heart rate steady, find a bottle of water to hydrate yourself / Drop the penknife into the bin / Return the toolkit to the desk drawer / Distract yourself with a walk or TV show / Your body will assume it has survived for another today / Until the next trigger, at which point, you will repeat the process / but do remember, you are not having a heart attack / You are not dying / The body can only panic for a maximum of about twenty minutes, and in that time, / every piece of you, every basic primal piece of you, is screaming for you to survive. // Find the trigger / A job interview, the claustrophobia of mass transit, deciding what to have for dinner / This is ideal, but may not be possible for everyone / Your body will instinctively revert to its most primal state fearing for your life / Your sympathetic nervous system will activate its fight or flight response in the face of this perceived danger / this decision between Nandos and Chinese / The body can only panic for a maximum of about twenty minutes / Follow these instructions closely to make the most of this time / Your breathing is the only part of this process you can control. Do not. / This would drastically shorten the attack / Focus on the constricting of your rib cage, on your drum major heart conducting this frantic march / Mistake this for a heart attack or a stroke / If successful, you may lose control of your extremities / The caveman in your limbs will tense every muscle to flee his predator / Your arms and legs will go numb, starting at your hands and feet / Every twitch and tingle and attempt to run for your life / Stay in place. Do not go for a walk. Do not call your friends, your mother, your psychiatrist, an ambulance / By now, you should be in a full panic / Hyperventilation cutting off oxygen to your brain / You will feel faint, become certain of your own death / Do not call your friends. Do not call your mother. Do not call your psychiatrist / A panic attack is a remarkably solitary experience / The presence of another person could have a calming effect and cut the attack short / Resist the temptation to fumble a hand through the desk drawer for the meditation you’ve been prescribed for this / Instead, locate the toolkit your grandfather gave you three years ago when he told you, “I’m giving you this, so you can fix anything.” / Place it on the desk. Open it. Steady your right hand long enough to grasp the pen knife. / Note how close the blood vessels lie beneath the sheets of your skin. / At this point, your panic attack may begin to ebb. / The body can only panic for a maximum of about twenty minutes / As your breathing and heart rate steady, find a bottle of water to hydrate yourself / Drop the penknife into the bin / Return the toolkit to the desk drawer / Distract yourself with a walk or TV show / Your body will assume it has survived for another today / Until the next trigger, at which point, you will repeat the process / but do remember, you are not having a heart attack / You are not dying / The body can only panic for a maximum of about twenty minutes, and in that time, / every piece of you, every basic primal piece of you, is screaming for you to survive. // Find the trigger / A job interview, the claustrophobia of mass transit, deciding what to have for dinner / This is ideal, but may not be possible for everyone / Your body will instinctively revert to its most primal state fearing for your life / Your sympathetic nervous system will activate its fight or flight response in the face of this perceived danger / this decision between Nandos and Chinese / The body can only panic for a maximum of about twenty minutes / Follow these instructions closely to make the most of this time / Your breathing is the only part of this process you can control. Do not. / This would drastically shorten the attack / Focus on the constricting of your rib cage, on your drum major heart conducting this frantic march / Mistake this for a heart attack or a stroke / If successful, you may lose control of your extremities / The caveman in your limbs will tense every muscle to flee his predator / Your arms and legs will go numb, starting at your hands and feet / Every twitch and tingle and attempt to run for your life / Stay in place. Do not go for a walk. Do not call your friends, your mother, your psychiatrist, an ambulance / By now, you should be in a full panic / Hyperventilation cutting off oxygen to your brain / You will feel faint, become certain of your own death / Do not call your friends. Do not call your mother. Do not call your psychiatrist / A panic attack is a remarkably solitary experience / The presence of another person could have a calming effect and cut the attack short / Resist the temptation to fumble a hand through the desk drawer for the meditation you’ve been prescribed for this / Instead, locate the toolkit your grandfather gave you three years ago when he told you, “I’m giving you this, so you can fix anything.” / Place it on the desk. Open it. Steady your right hand long enough to grasp the pen knife. / Note how close the blood vessels lie beneath the sheets of your skin. / At this point, your panic attack may begin to ebb. / The body can only panic for a maximum of about twenty minutes / As your breathing and heart rate steady, find a bottle of water to hydrate yourself / Drop the penknife into the bin / Return the toolkit to the desk drawer / Distract yourself with a walk or TV show / Your body will assume it has survived for another today / Until the next trigger, at which point, you will repeat the process / but do remember, you are not having a heart attack / You are not dying / The body can only panic for a maximum of about twenty minutes, and in that time, / every piece of you, every basic primal piece of you, is screaming for you to survive. // Find the trigger / A job interview, the claustrophobia of mass transit, deciding what to have for dinner / This is ideal, but may not be possible for everyone / Your body will instinctively revert to its most primal state fearing for your life / Your sympathetic nervous system will activate its fight or flight response in the face of this perceived danger / this decision between Nandos and Chinese / The body can only panic for a maximum of about twenty minutes / Follow these instructions closely to make the most of this time / Your breathing is the only part of this process you can control. Do not. / This would drastically shorten the attack / Focus on the constricting of your rib cage, on your drum major heart conducting this frantic march / Mistake this for a heart attack or a stroke / If successful, you may lose control of your extremities / The caveman in your limbs will tense every muscle to flee his predator / Your arms and legs will go numb, starting at your hands and feet / Every twitch and tingle and attempt to run for your life / Stay in place. Do not go for a walk. Do not call your friends, your mother, your psychiatrist, an ambulance / By now, you should be in a full panic / Hyperventilation cutting off oxygen to your brain / You will feel faint, become certain of your own death / Do not call your friends. Do not call your mother. Do not call your psychiatrist / A panic attack is a remarkably solitary experience / The presence of another person could have a calming effect and cut the attack short / Resist the temptation to fumble a hand through the desk drawer for the meditation you’ve been prescribed for this / Instead, locate the toolkit your grandfather gave you three years ago when he told you, “I’m giving you this, so you can fix anything.” / Place it on the desk. Open it. Steady your right hand long enough to grasp the pen knife. / Note how close the blood vessels lie beneath the sheets of your skin. / At this point, your panic attack may begin to ebb. / The body can only panic for a maximum of about twenty minutes / As your breathing and heart rate steady, find a bottle of water to hydrate yourself / Drop the penknife into the bin / Return the toolkit to the desk drawer / Distract yourself with a walk or TV show / Your body will assume it has survived for another today / Until the next trigger, at which point, you will repeat the process / but do remember, you are not having a heart attack / You are not dying / The body can only panic for a

STEP ONE.

SET THE SCENE. SET THE SCENE. SET THE SCENE. SET THE SCENE. SET THE SCENE.

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Now you have the location sorted, begin to prepare yourself. Move your phone out of reach and place it on silent. This will stop contact from the outside world and help you resist contacting anyone else. Sometimes all it takes is a call from a friend to shake you out of your episode, so limiting the possibility of that happening before your attack starts is helpful. Now your preparations are out of the way you can move on to step two.

STEP TWO.

FIND YOUR TRIGGER. FIND YOUR TRIGGER. FIND YOUR TRIGGER. FIND

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have a chronic depression, an r asthma. These essary, but will ck to the limits.

As the attack begins your sympathetic nervous system will activate its fight or flight response in the face of your perceived danger. Whatever happens through the episode and no matter how vulnerable and attacked you feel, this is your body at itâ&#x20AC;&#x2122;s most defensive state. It is not a heart attack or a stroke, but a visceral and intense experience of primal reaction.

REMEMBER, YOUR BREATHING IS THE ONLY PART OF THIS PROCESS YOU CAN CONTROL.

DONâ&#x20AC;&#x2122;T. This would drastically shorten the attack.

STEP THREE.

HYPER VENTILATE HYPER VENTILATE HYPER VENTILATE HYPER VENTILATE HYPER VENTILATE

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For maximum effect, instead direct your attention to the constricting of your rib cage, on your heavy beating heart setting the rhythm of the episode. Notice the beats thumping harder in your chest, and carrying through your veins. As it progresses you will feel a tingling around your extremities as the adrenaline kicks in. It is a frantic and exhilarating experience. As your heart rate takes off, beating faster and faster, mistake the episode for a heart attack and allow total panic to ensue. This will then put you in a great place to continue on to the next step.

STEP FOUR.

LOOSE CONTROL. LOOSE CONTROL. LOOSE CONTROL. LOOSE CONTROL. LOOSE CONTROL.

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Continue to stay in one place. Resist the urge to go for a walk. Do not call your friends, your mother, your psychiatrist or an ambulance. By now, you should be in a full panic. Hyperventilation will be cutting off oxygen to your brain. You will feel faint and become certain of your own death. This is a sure sign that the attack is in full swing.

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STEP FIVE.

RESIST TAKING YOUR MEDICATIO RESIST TAKING YOUR MEDICATIO RESIST TAKING

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ON.

Remember, this is your primal instincts taking control of your body. A built in mechanism aimed to protect you from any threat. Embrace this state and let it take over without fear. Although it might feel like it, this is not a heart attack or a stroke and the human body can only panic for a maximum of around 20 minutes.

KEY INFORMATION.

THE BODY C ONLY PANIC A MAXIMUM ABOUT TW MINUTES.

CAN C FOR M OF WENTY

STEP SIX.

BEGIN RECOVERY. BEGIN RECOVERY. BEGIN RECOVERY. BEGIN RECOVERY. BEGIN RECOVERY.

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At this point your body will assume it has survived for another today; until the next trigger, at which point you will repeat the process. Do remember, you are not having a heart attack, you are not dying. Rather every basic primal piece of you, is screaming for you to survive.