Hi, MusingMan, anxiety and panic attacks are the worst feelings, but it can be overcome. I’m wondering what caused the first panic attack four months ago, as that may give some insight. I can recommend the book “When Panic Attacks” by Dan Burns. You need only read the first part that has all the exercises to get a fantastic does of cognitive behavioral therapy, which is a very effective (and drug-free!) method to combatting anxiety and panic.

Secondly, I would have a conversation (in a journal) with the panicked part of yourself. Usually that part of ourselves is the part that experienced some sort of trauma in the past, such as abandonment, engulfment, being told we were worthless or an actual attack of some kind, etc. What does the grown up part of yourself that knows everything is going to be OK need to say to the scared part of you that is convinced everything is going to be terrible? Write down that conversation. The irony is, the more you give voice to the scared part of you, the less panicked s/he will become.

Never underestimate the power of allowing that scared part of yourself express emotions. Anxiety is ultimately emotions that have been shoved back down. When they escape – as they all must do at some point – they do so in the form of a panic attack. So, get into a safe place (have a good therapist on hand, a great friend, or somebody or something you trust to calm you down) and have that conversation and express those emotions.

Doing these practices along with meditation, journaling, developing a spiritual practice of any kind, reaching out and confiding in trusted friends about the situation, etc. are all ways to support that scared little person inside of you, so that s/he feels comfortable enough to express what is needed to heal.

Fear is here to teach you something – to uncover a negative belief that is not true, so ultimately, once you get past your anxiety, you will actually be a calmer and more peaceful person that you were – even than before the anxiety began. I know it because I’ve lived it!