When earthquakes and natural disasters happen, 9 out of 10 people would normally panic. This is ok; this is still considered within normal limits. But when there’s nothing external that provokes a panic attack, and it’s all in the mind, that is a different story.

Simply put, it’s called a panic disorder. Depending on the severity of the panic attack, some types may require medication, while some can be handled by simple psychological methods. Mind conditioning has to be altered – especially so if it hugely affects employment (that fear or phobia is developed in using the lift) or simple tasks such as driving. The most effective solution required is cognitive restructuring, or simply explained – a person’s way of thinking has to be changed. Detailed are the most effective techniques to overcome a panic attack:

1.    Internalize all your fears. People have a wrong notion that you have to force your fears out of your mind to get over it – but resistance will not solve the problem. Analyze what causes your fear. Is it rational? Does it have an objective basis? If none, might as well get rid of it.

2.    Schedule a time to worry. Find a free time to worry about every single thing that causes your fears. Write them down and spend a good 10 minutes on it, write about what causes them; and possible solutions you can cope with it. Once the 10-minute worry time is over, strive to focus on diversion – that is, enjoy what you do, find other activities that you love and enjoy doing, and never think a single thought about your fear anymore. If it pops out of nowhere, save it for later.

3.    Believe in yourself that you are bigger than your fear, and you should learn how to master your fear and not let the phobia rule your life. If you have to struggle believing, do so. If you have to keep writing it down or practice it as a mantra every morning, do it. This is the process of mind conditioning, since all your fears are created by your mind alone; it is only the mind that can solve it for you.