PARADOX

Understanding the idea of paradox is a big step in recovery from

PDA. It’s like a key that unlocks recovery.

Here is Neal’s definition of paradox:

A paradox is something that is the opposite of what it seems.

Now, we've been taught that if something looks like a duck, walks
like a duck and sounds like a duck, then it's a duck! And this is
usually true.

But when it comes to a panic attack, it's not a duck! In fact, it's the
opposite of what it seems.

A panic attack is really just the fight-or-flight response going off

when it’s not needed. And fight-or-flight evolved for our
protection, not to hurt us.

The symptoms of panic feel like danger – such as all the

adrenaline – and even sound like danger – such as a pounding
heart – but is it actually danger?

The truth is, it's actually the opposite of danger, because when
you're having a panic attack, you can be absolutely sure that there
is no danger, because it was a false alarm.
The idea of paradox is not such an easy one to get. And this is why, in a nutshell,
most people with PDA have such a hard time recovering. But when we understand
paradox, recovery becomes much, much easier.

Now, a really great way to understand paradox is to take another look at the
“panic monster” cartoons.

When we look at the front view of the panic monster – he looks really scary…
 But when we look at the second cartoon – the side view – we find out that he’s just
this harmless, kind of wimpy guy that’s holding up a big scary mask.

So the paradox is, the panic monster is actually the opposite of what he seems!

Copyright © 2010, Triumph Over Panic, Inc. All rights reserved.

Understanding Paradox

Paradox plays a big part in keeping panic disorder and agoraphobia going.

Here’s an example of how paradox keeps panic disorder going...

Let's say I have panic disorder, and I’m really afraid of panic. I really don't want to
have a panic attack, so I’m going to be really on the lookout for any signs or
symptoms. So, it seems that I'm doing my best to protect myself.

But what actually happens? Being vigilant, walking around on eggshells – does
this actually help me?

Well, the truth is, being vigilant increases my anxiety, which then makes panic
more likely, not less!

This is really a paradox, because I was doing my best to protect myself from
panic, and the opposite happened! I ended up having more panic! So this is
how paradox keeps panic disorder going.

Now, here is an example of how paradox works with agoraphobia…

Let’s say I have agoraphobia, and I say to myself: I'm feeling a lot of anxiety
today, and if I just stay home and don't go out, I'll probably have less panic.”
So, I do just that – I stay home all day, and it's true! I actually end up having less
panic. Now… did this make my agoraphobia better or worse?

It made it worse! This is really a paradox. I was doing what I could to make
myself feel better, and the opposite happened! It made things worse.
CBT uses paradox for recovery

An example…

What you are doing right now – learning about PDA – is using paradox for
recovery, because you’re intentionally focusing on and learning about panic.
That's the opposite of what most people feel like doing when they have PDA.

Here's another example…

Let's suppose I have agoraphobia, and I really feel like staying home today. But
instead, I do a short outing that’s just a little bit challenging. If I keep doing that
every day, a little at a time, do you think that will make the agoraphobia better or
worse?

Well, those outings are a big part of how we actually overcome agoraphobia, and
it's using paradox, because we’re intentionally challenging the anxiety. That’s
really doing the opposite of what it seems would make us feel better.

A lot of the tools that you're going to be learning use the power of paradox for
recovery.

Here is one more example, from my own recovery…

…so, as I keep working on my recovery, I gradually get to the point where I’m
really not afraid of a panic attack anymore. I really know it can’t hurt me.

Because I’m not afraid of a panic attack, I’m not on the lookout for any symptoms
that might trigger one. And guess what? Does that make it more or less likely that
I’ll have a panic attack?

I’m actually saying to the panic monster: “Hey, come on in!” And you know what?
He doesn’t come. The more I invite him in, the less he comes to visit.

This is another example of paradox, because the panic monster is a contrary

kind of critter. If I'm afraid of him, and tell him he's not welcome, then he comes
barging in and does a great job scaring me. But if I'm not afraid of him, and I
invite him in, he turns away, packs his bags and leaves town!
Here is what the panic monster does – the contrary critter that he is – when we
keep inviting him to visit…

The CBT tools empower us to gradually overcome our fear of the panic monster
critter.

Copyright © 2010, Triumph Over Panic, Inc. All rights reserved.