Knowing what to do during episodes of high anxiety or panic is essential. F.A.C.E. Fear is a method and an acronym for moving through a panic attack that will keep you on the right track to recovering from panic disorder.

Panic Attacks Quiz
https://www.paigepradko.com/panic'>https://www.paigepradko.com/panicquiz'>https://www.paigepradko.com/panic'>https://www.paigepradko.com/panicquiz

PDF: What to do when Panic Strikes: FACE Fear
https://paigepradko.com/facefear

MORE HELP for Recovery from PANIC ATTACKS Here
https://www.paigepradko.com/panic'>https://www.paigepradko.com/panic

The treatment for anxiety and panic is paradoxical. You do the opposite of what feels natural. You step into the fear or face it instead of moving away or avoiding it. If you resist feeling anxious or try to prevent a panic attack, your anxiety and panic only worsen. Panic is the fear of fear symptoms in your body. You will no longer have panic disorder when you stop fearing those symptoms.

What do you do?

You do the opposite.

You F.A.C.E. Fear without avoiding it or doing things to make yourself feel safe or calm down.

Using the F.A.C.E. Fear method will help you move through high anxiety episodes or panic attacks with an attitude and behaviors that give your brain the right messages of safety learning.

The F.A.C.E. fear method is an incidental, inthemoment exposure technique for panic attacks. Use F.A.C.E. Fear at the moment high anxiety or panic shows up. Using the F.A.C.E. Fear method to move through panic episodes and eliminate your avoidance and safety behaviors is an effective method to recover from panic disorder. It can be used alone or with Interoceptive, sensitivityreduction training when treating panic disorder.

The following is an explanation of each stage of the F.A.C.E. Fear method:

F: F.A.C.E. your fear of panic symptoms with an attitude of willingness. Whether your anxiety or panic came out of the blue or built up, have an attitude of willingness and openness to the physical and emotional symptoms and sensations.

A: Adopt an attitude of Allowing Anxiety and panic symptoms to be there. Allow the physical sensations to wash over you. For example, you might notice your heart rate increase, palpitations or difficulty breathing, throat tightness, dizziness, feelings of digestive discomfort, the urge to urinate, sweating, tingling, a rush of adrenaline, a hot flash or cooling sensation, etc. You are dropping the resistance and the struggle. Instead, you surrender to the symptoms with no reaction or whiteknuckling. You are just allowing the physical symptoms and sensations to drift over you. You are welcoming the symptoms and observing them without judgment.

C: Commit to staying in it and Coach yourself like you would coach a young child that was afraid to try something new. Coaching statements like, “I’ve got this! I’m doing it!”
You are allowing that wave of anxiety to wash over you.

E: Embrace the experience with encouragement and praise afterward. Positive encouragement is a crucial step to follow up the physical experience of moving through a panic attack with positive messages about how you did. For example, you might say things to yourself like, “I am getting better at this.” Or “This was a great opportunity to train my brain that panic symptoms are not dangerous, and I can tolerate them.”

You may follow me at the social media sites below:
  / paige.pradko.therapy  
  / paigepradkotherapy  

How can I help you?

I would love to hear from you. Please send me a message and tell me how panic has affected your life.


SIGN Up for my NEWSLETTER HERE. I share Mental Health Tips and information for a Better Life.
https://www.paigepradko.com

Until next time...I will see you in session,

Paige

Music Epidemicsound.com
Calm by Amber Glow
Tranquil Dawn by Amber Glow
Video Editor: [email protected]

(Although Paige Pradko is a licensed psychotherapist, the views expressed on this video and this YouTube channel including comments or any related content should not be taken for medical, psychological or psychiatric advice. Always contact your physician and mental health provider before making any decisions related to your physical or mental health.)