Feeling trapped in the grips of a panic attack can be extremely debilitating. It is like running very quickly from sea level straight to the top of a tall mountain until, dazed and out of breath, you peer down into the abyss without being able to find your way back down.You can only find the way down if you push the anxious emotions aside and regain your focus and ability and think, step by step, how to get all the way down into the sunny valley of a peaceful mind.
A few days ago, one of my patients who suffers from anxiety and panic attacks, was having a hard time overcoming certain difficulties at work. He was so intensely trapped in his fear of failure that he had a panic attack right there in my office.
Realizing that the only sensible thing to do was to help him relax then and there, I took him in front of my computer and we did the visualization exercise I will describe in this article. It worked very well for him. In less than 15 minutes he was feeling calm and was smiling. "How silly of me to worry so much," he said in the end. After he regained his calm, we were able to have a very productive session in which we discussed practical new solutions to solve the very difficulties that prompted the panic attack in the first place.
If you experience intense fear or even occasional panic, you can use this visualization exercise to climb back down from the peak of your fears and then, like my patient did, calmly figure out the action(s) you may want to take to correct the anxiety producing situation.
Visualization is a technique used in mindfulness psychotherapy and hypnotherapy and in certain types of meditation, to convey a certain message to our unconscious mind and transform pain, anxiety, sorrow--negative and unmanageable feelings and perceptions--into positive emotional energy.
One theory explaining why visualization works is that by activating the right brain, which stimulates creativity and non-verbal communication. Our psyche understands and reacts better and more directly to the language of images and symbols than to spoken or written language.
Here is how my patient and I used these images. If you experience high anxiety levels, you may use them the same way.
My patient and I sat in front of a computer screen looking at pictures, one picture at a time. I asked him to describe how he felt, beginning with his feeling very anxious and uncomfortable. Because I took these pictures myself during my trip to Tibet and Bhutan, I know how it feels to actually be there. My patient discovered that there is a great similarity between how one feels climbing from a sea level to 16,500 feet in one day, with how he felt during his panic attack. Climbing down from these tall peaks of the Himalayas is also similar to how it feels climbing down from the peaks of panic until reaching a point of calm and beauty at a safe lower altitude, in a verdant, relaxing valley.
This is how you can use this visualisation exercise by yourself:
I will tell you how it actually felt being at the site where I took each picture.
Underneath, I will write down how anxiety usually feels as it gradually decreases in its intensity, subdued by the power of your own will. Controlled by the healthy aspects of your mind, excessive worries, apprehensions and anxieties will melt away and leave your mind peaceful, stronger and healthier.
You can follow along and add your own commentary to each picture as you contemplate it one by one. Try to follow the description of how anxiety slowly but surely decreases in intensity and melts away in the end.
Allow yourself to be in touch with your own feelings and thoughts while you look at these pictures one by one. You can write down for yourself your experiences. If you know you are prone to have episodes of high anxiety, try to see if going with me on this journey down from the Himalayan mountains all the way into the Paro Valley of Bhutan will bring you some relief, some healing. If it does, you will realize that your inner being and your mind are always stronger than your fears.
Let us begin!
How it felt to be there:
It is very cold and windy at the peak; the air is so thin that the lungs expand desperately to inhale a great amount of air with very little oxygen content; muscles ache; head pounds; feeling of being in an unfriendly, hostile to humans climate; the soil is barren without trees or plants.
How anxiety feels:
How anxiety feels:
Allow yourself to feel your anxiety in all its aspects even if it is uncomfortable. This will be the highest point of it. This is what we have to work it, to bring it down to manageable levels. From here on, your anxiety will get less and less intense until you become calm and in control.
You probably feel cold and clammy, have difficulty breathing, take in a lot of air yet feel you could not catch your breath. You may feel your heart pounding, a dull ache pressing your head. You may feel the world is closing in and leaves you no visible way to escape. In other words, you experience the peaks of your anxiety and panic. That is the unpleasant, uncomfortable and unnerving state of mind from which I invite you now to find your way back down again to a balanced peace of mind, to comfort and healing.
How it felt to be there:
Cold and desolate; hard to breathe; head pounding from lack of oxygen; hoping our Land Rover will not break down and strand us there for too long; mysterious, strange and fascinating at the same time; although uncomfortable, I wanted to take it all in. So this is how the "roof of the world" looks and feels like! It was impossible not to feel the majestic, mysterious and magical power of the mountain.
How anxiety feels:
Still uncomfortable at this level. Continue for 10-15 seconds to feel your anxiety. Although you are still uncomfortable, contemplate the power and the majesty of your own mind. You will use this power to find your way to a peaceful mind.
How it felt to be there:
As I was climbing down a few hundred feet, there is still snow and still barren soil. But here and there a tuft of pale grass breaks through the soil.
How the anxiety feels:
Slowly, barely felt, anxiety and panic begin to decrease in intensity. Your breathing is slightly easier. Your heart rate is slightly lower. Along with the physical symptoms, feel how your confidence that you will overcome this fear and anxiety increases. Just as the resilient grasses are breaking through the frozen ground, so your power of controlling your fear and anxiety emerges and grows more and more, with every passing moment.
How it felt to be there:
Going down another few hundred feet, I finally see the road that will take me down into the valley. It speaks to me of lower altitudes where I can breathe freely, and of gentle, green valley where I can find food and shelter and a hot shower. Still feeling short of breath, but at least I felt more hopeful now that I found, at last, my way down.
How anxiety feels:
Allow your mind to see the way down from the peaks of fear and anxiety. It is available and it stretches before you. It brings the memory of how it feels to be calm and comfortable and in control. It reminds you how good it feels to breathe freely, drinking up the fresh, vital air. You now know that you can climb down. All you need to do is allow your anxiety to go down a few more degrees while you relax a little more.
Go ahead and try it. Breath in and remember how good it feels to be relaxed.
How it felt to be there:
I keep climbing down. I've finally got under the snow level. I'm still having problems breathing, but the thought of clearly going down to safety and comfort is carrying me through. I know there are some miles to go but seeing the clear down slope of the road makes me more relaxed.
How your anxiety feels:
Look at the picture and focus on the downward slope. As the ground begins to slope downward, imagine how your anxiety takes the same route. See with your mind's eye how it is sloping down, releasing you from the snowy peaks onto solid ground. There is a lot of room before you feel relaxed, but at least the worst is over. You are now unmistakably headed toward your well deserved rest and comfort.
How it felt to be there:
The tall, snowy peaks were somewhat behind me. Keep climbing down, the ground changes colors. It is now green from moss and short grasses. A ray of sunshine shyly peers through the thick clouds. I was still breathing hard, but I was also much more hopeful.
How your anxiety feels:
Continue relaxed breathing and look at the picture. Use it to project into your mind how you leave your anxiety, panic and fear behind, clinging on the snowy peaks. The clouds of tension are breaking and rays of hope appear, hope that you will be well, that you will soon feel healthy again, hope that if anxiety comes to visit you again, you will know how to handle it before it takes over your body and your mind.
You are now turning your back on your old anxiety and fear, heading down into an increasingly more relaxed state of being. Feel how your muscles are relaxing in your neck, and face, and back, and arms... Keep scanning down your entire body and relax at will every muscle you find tense. See how well your body responds to your wishes.
How it felt to be there:By the time I reached this level, I started feeling again the warmth of the sun. Still pale and chilly but it felt so good to see patches of clear sky, like a promise that I am on the right track. All I need now is to keep going.
How your anxiety feels:
Feel how your clouds of anxiety begin to give way and you begin to contemplate feeling free of them. Even if you are not completely relaxed yet, feel how you are on the right track. Disperse the clouds of past discomfort and begin to bathe yourself in the warmth of relaxation and well being.
How it felt to be there:
Finally there was a monastery where I could catch my breath. It was very rustic and stark, but it had such a magical beauty in the clear light of the Tibetan high plateau. The monks were friendly and smiling. If you look closely you will see one of them headed towards his house. Although hundreds of years old, the monastery is inhabited today as it has been for centuries. It is alive with the chatter of young student monks who live and study there. On their breaks, they sneak a curious look at the out-of-breath tourists.
How your anxiety feels:
You are doing so well that you can take a short break. Contemplate how, as you are consciously relaxing, you are breathing more freely. Rest here for a moment. Look at the picture. Try to imagine how life must be like at the monastery. In doing that, allow yourself to think outside of your anxiety and your familiar world.
Allow yourself to remember that the world is a bigger place than what you can experience directly every day. The world at large has many places where people, much like yourself, are searching for knowledge, love, fun, well-being and happiness, regardless of the altitude and geographical coordinates of the places where they live.
How it felt to be there:
As we were descending the hairpin loops of the trail, the unexpected beauty of this lake suddenly appeared. I was so much in awe, that I forgot all about my altitude induced breathing problem. I forgot I was uncomfortable and that my muscles were aching for the lack of enough oxygen. We were still at around 14,000feet and it was so unexpected to see this turquoise, crystal clear body of water at such altitude. Our Tibetan guide explained how in Tibetan tradition there is a powerful goddess living in this lake and how, because of this, it is one of the sacred places in Tibet. I was thinking that I would have never seen this sacred, magical place if I had not taken the road over the tall peaks of the mountain and managed all the inconveniences and discomforts in the process. To be in the presence of this lake was worth the long journey.
As you are getting more and more in touch with yourself and you witness how the anxiety is melting away at the power of your will, contemplate the positive lessons you have learned in the process. Think of how powerful your will is and how it can subdue even the most powerful anxiety attack. Think of your body unwinding and relaxing because you have changed the way you think. Think of the value of these lessons and the power of the visualization tool you are learning today to be able to control your fears anytime anywhere.
How it felt to be there:
Descending to lower altitude, I finally started to see trees again. I took a big sigh of relief. To my surprise, I realized I can catch my breath without working hard at it at all. Doing nothing more than bringing myself over the mountain to a lower altitude, I was able to breathe so much easier and better. What a relief! Suddenly, my headache was gone. My muscles stopped aching. I could walk twenty paces without having to stop for a breathing break. It felt so wonderful to be able to do that again. I felt such a surge of energy and that I jumped in the air several times just to test things out. Surprise! I can do it without pain or shortness of breath. How great!
How your anxiety feels:
Finally you are in safe teritory. You can breathe freely, you can relax and you can celebrate that you have indeed conquer your anxiety and panic. Feel how much better you are now. Get up, move around, shake your arms, loosen your shoulders. Breathe deeply in and out! Feel the comfort of your kind and reassuring thoughts to yourself. You did it! You got down from the peaks of anxiety and panic. You are now safe.
How it felt to be there:
After all this effort, this was Shangri-La for me: Paro Valley. It is most beautiful. Wide, green and friendly. Clear rivers with run through it. It has houses and lodges with warm dining rooms and hot chicken curry steaming on the tables. Soon, I will finally get to rest on a bed. What a luxury!
I breathe in deeply the scent of the forest. Green, fresh and alive. I can breathe now with ease and I am amazed at how much energy I suddenly have. It makes me very happy to feel my body regaining its usual strength. I feel excited and strong and proud that I was able to overcome my weaknesses long enough to get to a place where I feel good and safe again.
How your anxiety feels:
Make a mental check of how you feel, emotionally and physically. Isn't it great to feel healthy and free of past baggage? This is the end point of your journey. You are safe now and strong and relaxed. You feel in control. You can breath well and unhindered. With every breath feel how you become stronger and stronger. You made it to the end of this journey and you have learned a lot. You deserve a break and a reward. What would that be? In addition to feeling good and learning a lot, think of a small gift for yourself. It is your well earned prize. It is the reward at the end of the race, or the respite at the end of a long and difficult journey.
What is your Shangri-La?
Another look at Paro Valley! Nestled between the tall mountains of the Hymalaian range, it is a valley of peace and calm.
You can create your own Shangri-La and go there, in your mind, every time you need to be peaceful and calm. Everyone should have one such mental space where occasionally we can go to find comfort and healing, to rest and recharge.
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