There are many sources of anxiety that can fuel our panic attacks. By identifying these sources we can through different techniques cope with and eliminate panic attacks. We will learn more about this in later chapters but for now we must focus on identifying the sources of anxiety in our lives that are triggering our panic attacks. Make no mistake about it, this is no easy task since these sources vary from person to person and from attack to attack. However, it is not entirely impossible to find these sources. They are there and if you dig deep
enough you can find them. The following describes my ideas on what the most common sources are and how to identify them in your life.
Basically, I have found that the primary sources of anxiety which I believe fuel panic attacks can be broken down into 2 areas. These areas are titled Lifestyle and Psychological. Lifestyle, covers the tangible things in our life and the way that we live that can be sources of anxiety. Psychological, covers the aspects of our personality and the way we think about life that can be sources of anxiety. Both areas have multiple source areas that fall under it which can fuel our panic attacks (SEE CHART 5). I truly believe that the circumstances of our life and/or the way we think about and handle our life can trigger our panic attacks. This is what is at the core of The Panic Sources Chart (5). Since the sources of anxiety that drives panic attacks are different for everyone, it would be impossible to capture all of the potential sources of anxiety on any single chart. This chart does not attempt to capture each individual source. Instead, this chart is organized to capture as many sources as possible by categorizing potential source areas not individual sources. This should make identifying the sources of anxiety in your life easier because the search area for your anxiety sources is narrowed down. It is a lot like an Index in a book. By using an index you don't have to read the whole book to find a specific word or subject because the index can tell you what page(s) to go to. This chart will show you what areas to look for the sources of your anxiety in. It is also flexible enough to allow you to personalize it if your sources of anxiety are not in any of the charted areas.
*Note this section does not try to identify sources of panic for PANIC DISORDERS such as AGORAPHOBIA or other PHOBIAS, rather it solely tries to identify the sources of panic that fuel the panic attacks related to those mentioned throughout this booklet that have no connection to PHOBIAS. Those suffering from PANIC DISORDERS such as PHOBIAS should seek the help of professionals. (SEE CHART 6)
I am confident though, that you can go to any of the categories or areas on this chart and find something that you can relate to in your life or way of thinking that may be a source of anxiety. If you are having a little trouble don't give up hope just yet.
This Chapter may take a little work and self-examination on your part to get through, but don't panic. I have tried to make this manual as short and easy to use as possible so that you do not have to worry or get stressed by reading it. Some books and programs about this subject seem so expensive and complicated that they can give you a panic attack just thinking about them. Hopefully this manual won't do this to you as we attempt to eliminate Panic Attacks from you life. So just because I mention things like work and self-examination try not to panic. I will try to make these next sections as easy and painless for you as possible.
To help you find the sources of anxiety in your life that are fueling your panic attacks I have provided the Anxiety Sources Workbook for you with this kit. This workbook is related to the Anxiety Sources Chart(5) and will aid you in determining your personal anxiety sources. After using this workbook for a while like a diary, you should be able to determine which anxiety source area(s) are driving your panic attacks. You should be able to see a pattern of events, eating habits, or pattern of thinking that is repeating itself over and over that is related to an anxiety source area on Chart(5). Perhaps you will see a pattern of anxiety sources that are not listed on the chart or maybe you will see a pattern of combinations of anxiety source areas from Chart(5). After using the workbook for some time you should be able to look at Chart(5) and use the records from your workbook to identify what is fueling your panic attacks. You do not have to be a genius to see the sources. If you think something is a source it probably is.
The following example workbook sheet is based on my life. As you can see I did not use big words or over analyze when filling out the workbook. I kept it simple and used a little self examination when filling in my answers. After several days a pattern of potential anxiety sources developed. Why don't you see if you can see the patterns.
Now that you have read my examples from the workbook, go ahead and list what you think the sources of my anxiety were, using Chart 5 as a reference.
TO SEE MY PERSONAL WORKBOOK EXAMPLE:CLICK HERE You can go ahead and list what you think my sources are on a piece of scratch paper at home.
From my example I found that job stress, long hours, poor diet and caffeine were the main sources of anxiety contributing to my panic attacks. In these examples these source areas were repeated on almost every sheet. If you saw the same pattern you should be ready and able to go on and use the workbook for yourself. So, before you go any further in this book go ahead and use the Anxiety Sources Workbook along with Chart(5). When you are comfortable that you have identified the anxiety source(s) in your life you may continue on with this manual to see how to cope with and eliminate your panic attacks.
Some of you may have already had a clue as to what was fueling your panic attacks, while some of you had to have your sources identified with the help of my Anxiety Sources Workbook. In either case you now know what these sources are and now have the key to coping with and eliminating your panic attacks. Knowing what you are dealing with is critical because it will help you to make informed and intelligent decisions in coping with and eliminating you panic attacks.
* NOTE IF YOU ARE STILL HAVING TROUBLE IDENTIFYING THE SOURCES OF YOUR PANIC ATTACKS, AT THIS POINT IT MAY BE ADVISABLE FOR YOU TO SEEK THE HELP OF A PROFESSIONAL.
With the question of what the sources of anxiety are answered we can now proceed to the next chapter which talks about panic attack coping Strategies.
CHART 5
ANXIETY SOURCES: LIFESTYLE & PSYCHOLOGICAL
LIFESTYLE
DIET
A) CAFFEINE
B) CHOCOLATE
C) ALCOHOL
D) JUNK FOOD
JOB
A) FIRED
B) LAID-OFF
C) DISCIPLINED
D) BAD REVIEW
E) POOR COWORKER RELATIONSHIP
F) POOR CUSTOMER INTERACTION
G) POOR RELATIONSHIP WITH BOSS
H) LONG HOURS
I) PERFORMANCE PROBLEMS
J)OTHER-
K)OTHER-
SCHOOL
A) UPCOMING TEST/EXAM
B) POOR GRADES
C) POOR STUDENT RELATIONSHIP
D) POOR TEACHER RELATIONSHIP
E) GIRLFRIEND/BOYFRIEND PROBLEMS
F) POOR ATHLETIC PERFORMANCE
G) OTHER-
H)OTHER-
FAMILY
A)SPOUSE RELATIONSHIP PROBLEMS
B)CHILD RELATIONSHIP PROBLEMS
C)MONEY PROBLEMS
D) DEATH/ILLNESS
E) OTHER-
F)OTHER-
G)OTHER-
MISCELLANEOUS
A)
B)
C)
D)
PSYCHOLOGICAL
I ALL OR NOTHING THINKING
*If you don't succeed at one
thing you are a total failure.
*One room of the house is dirty so
the whole house is dirty.
II NEGATIVE PESSIMISTIC THOUGHTS
*You are not worthy of good things.
*You fail to see the good things in life.
*You see the glass as half empty
not half full.
*You feel worthless.
*You don't take action because
someone else will do the job.
III PARANOID THOUGHTS
*You think everyone is out to get you.
*A disagreement with one person
means everyone is against you.
*Failure in one relationship means that
all relationships will fail
*You take criticism
as a conspiracy.
IV EXAGGERATING NEGATIVE THINKING
*You see a small black spot
on a white shirt rather
than see all of the white.
*One old driver cuts you off
so all old drivers are bad.
V OBSESSIVE/COMPULSIVE
*You are obsessed with washing
your hands. You have to clean and tidy
everything.
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