Do you fear a panic attack could strike at any moment?

Sometimes people have the impression that their experience of anxiety is like being hooked up to an electroshock machine and that it just takes a flick of the anxiety switch to cause a flood leading to a full blown panic attack.

People in this situation often feel that are lucky to make it through the day without that switch been flicked but in the back of their mind they fear that it could happen at any moment day or night. They remain on high alert anticipating it. Anticipating the big one!

In fact most people who experience panic attacks fear it in this manner. It is natural for people to think this way as often the panic attacks come forcefully out of the blue.

The truth of the situation is however different. A panic attack does not lurk in the background waiting to pounce, it can feel that way in your mind if you are anxious but that is not how it really works.

Panic attacks are actually something we decide to initiate when we feel out of control. It begins possibly with a skipped heart beat or tightness around the chest, it is then that your mind fires off a thought warning that these sensations are very unusual and signal a dangerous event that needs urgent medical attention or else…

The thought that triggers almost all panic attacks is :

“This is too much , I cannot handle this,” Then the adrenaline starts to really pump.

“Ah I was right look my body is going into a fit…

“I am terrified by what is about to happen…HELP,- PANIC… !”

The severity of the panic attack is directly related to how you are feeling at that time.

If you are exhausted physically, mentally or emotionally then you are more vulnerable to feeling anxious.

After the panic attack has run its course, it is followed by a prolonged period of general anxiety During this time the person fears that the panic switch might go off again at any moment sending them into another tailspin of high anxiety.

When you feel this way it is very difficult to force a relaxed state of mind through will power (as some other methods would have you do).

So what can you do to stop the mind overreacting to these situations and not initiate the panic attack? Well most of this is about your mind reacting to false signals, so the trick is to train yourself to recognize these false signals for what they and thus shatter the illusion that there is a danger.

There is something very powerful in human psychology and that is the power of giving yourself totally to something. By that I mean, when we make a resolute decision to go for something results are immediate.

In this case you are going for the goal of an anxiety free life. You reach a point where you are completely fed up with this condition and that mindset can produce a real breakthrough. Remember anxiety holds us prisoner because we give it authority. We give it control because it threatens us with terror/death if we do not obey.

Turn this situation on its head. Really chase after the anxiety. It is the anticipation of having a panic attack that keeps you in a general state of anxiety, -so end the anticipation.

There is an element of throwing all caution to the wind to make this fully effective. You abandon yourself to the fear of a panic attack. Sometimes the best way is to get really mad at the terror and say:

“OK come on do your worst- and it better be very strong because I will not have this ruining the rest of my life”

“My life and the people in it are more important than this false fear could ever be, so do your worst because I have had enough.”

The minute you really throw yourself at a panic attack it disappears. It disappears because what was keeping it alive was your fear of having one.

Now you are not afraid in fact you are actually demanding to have a really Big Bad One NOW

DO that right now!

To make this really work you have to throw yourself at the anxiety 100%

-No coming back

Don’t worry about having an off the scale ‘gigantic’ panic attack. I bet you have already had the very worst panic attack you will ever experience again. That is because the worst panic attacks are generally always the first few as you have no idea at all what is happening to you.

Ignorance in those moments is not bliss.

What I am trying to say is that there is no ‘ultimate’ panic attack waiting in the background that will finally push you over the edge.

Trust and believe that you will always be able to handle the anxious sensations each and every time. You will.

What you get by following my advice is confidence that you can in fact easily handle the anxious sensations.

Confidence is so crucial to tackling this problem. Anxiety can be likened to a fog that we must travel through in order to move beyond the fear of what may be on the other side. When we fail to move through it, the fear will linger and limit us from achieving all the things we would like to accomplish with our lives.

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All material provided in these emails are for informational or educational purposes only. No content is intended to be a substitute for professional medical advice, diagnosis or treatment. Consult your physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition.

Panic Attack Freedom-Setbacks Happen On The Road To Recovery

Have you ever wondered why people often experience setbacks when they begin to tackle their anxiety? Setbacks happen because, as you face your anxiety and the situations that make you feel uncomfortable, the avoidant/protective side of your personality becomes active.

When you decide to tackle your anxiety issue head on, the protective side of your personality would rather that you left well enough alone. Your protective side doesn’t like taking risks and feels better when you don’t put yourself in situations that make you feel anxious.

It’s the part of you that says:

“Let’s stay in our comfort zone today. At least we’re safe here.”

This part of your personality has your interests at heart, but you know deep down that a life cocooned from all adversity doesn’t lead to happiness. When you begin on your healing journey, it’s all new and it can feel like you’re moving into unknown territory. You quickly master areas of your life that were causing you problems.

Your protective side takes a back seat and watches with suspicion as you make this progress. Then, after a while, your protective side becomes more active for fear that, with all this progress, a great fall must be just around the corner.

As you move upward and onward, your protective side gets scared and tries to put on the brakes. This creates a conflict and fuels feelings of anxiety. The feelings can be very intense and might be similar to what you’ve experienced before-such as panic and general unease-or there may be new sensations never experienced before.

You might have been doing really well for a week, but then your protective side pops its head up and says something like this:

“Okay, well done. We’re not worried about dizzy spells anymore -fine. But what’s that ringing in your ear?”

“That sounds like trouble to me . . . LET’S GET WORRIED.

“No panic attacks in a week-great. But don’t be fooled. That means a really BIG one is about to pounce!”

These thoughts undermine your confidence. Suddenly you’re feeling vulnerable again, and the anxiety can return as your confidence dips and you obsess again about the way you feel. This kind of response is natural in recovery, and if you’ve experienced a setback recently, I want to show you how to best deal with it.

The first thing to remember is that setbacks happen. Try to never let a setback convince you that you’re not making progress. It doesn’t mean that all your progress has been undone. In general, setbacks are inevitable, and you need to have an accepting attitude toward them.

Secondly, setbacks form part of your healing. To move beyond the anxiety, you need to work with the protective side of your personality and teach it that there really is nothing to fear. When setbacks occur, it’s an indication that you now need to take your new understanding and work with your protective side, which is resisting the change.

You might want to think of that protective side as a small child who doesn’t want you (the parent) to take risks or do anything out of your comfort zone. Talk to this part yourself. Reassure it that all will be well and that it’s necessary for you to work through the anxiety in order to experience more freedom and happiness.

Setbacks can feel like a big step backward, but they’re generally followed by rapid progress on many levels if you engage fully with this protective side of yourself.

There’s an opportunity here for you to create a new working relationship with your protective self, and this will really seal your recovery. When you educate your protective self that you’re really safe and encourage it to take the steps with you, you become fully empowered to end your anxiety problem. All of your internal energies go in the same direction, and there’s no conflict.

Persistence will carry you through all setbacks and ensure your success.

Keep your confidence intact. Build it on the past, on each time you’ve succeeded.

Play those previous successes like a film in your head, again and again, each night as you go to sleep. All the panic attacks you’ve dealt with, all the sensations of anxiety you’ve felt and yet you still got on with it.

General anxiety disorder and, especially, panic attacks are probably the most frightening experiences a person can go through. In most cases, you feel like you’ve had a brush with death itself. That’s no small feat to deal with while on your lunch break!

Be proud of your experiences. You’re not a cowardly victim, but a survivor of a terrifying experience-and what’s more, you probably stayed at work or collected the kids from school. You continued living. Sure, there may be a few hairy anxiety memories in the past that you’d prefer to forget, but the underlying emotion to build upon is that you survived and you’re here now, alive and living a new day.

Build a wealth of memories, and they’ll be your resource from which to draw strength. Write them down, because that solidifies them and makes them more real in your mind. Read them to yourself regularly.

Be sure to keep a diary as written proof of the progress you’re making-the trips you take that weren’t possible before, the special days when you completely forgot you ever had an anxiety problem. You need to keep a record of these achievements because it’s easy for your protective side to negate the great strides you’ve made.

Confidence, just like fear, is contagious. Soon you’ll find it spreading to all areas of your life, giving you a quality of life even beyond your pre-anxiety days.

Always try to focus on the success you’ve achieved, and it will grow and expand in your life.

Persist with it. Turn a setback into an opportunity to solidify your real confidence. Regardless of what happens, you can handle it. Regardless of how your body feels, you’ll move through the anxiety and come out the other side smiling.

If you remain persistent, setbacks can be quickly turned to your advantage, and you’ll be strengthened by the experience.

Setbacks are delicate periods to move through, so you also need to be kind to yourself. Understand that they’re the result of YOU just trying to protect YOU. Be your own best friend. When you take your protective self by the hand and teach it that there’s nothing to fear, you’ll quickly march toward a greater experience of freedom.

Recovery is not a straight linear process. It will help if you try not to measure success on a day-to-day basis. Some days will be better than others-that’s just the way it is, so don’t get upset if you complete something successfully one day but fail the next.

Keep your eyes on the end goal, and persistence will carry you there.

What If My Anxiety Comes Back?

After a person has successfully moved out of their anxiety it is only natural, to at some stage, fear its reoccurrence. I call this the anxiety shadow. It is a worry in the back of your mind that the anxiety could return with full force and disrupt your life all over again.

Anxiety leaves such a strong imprint on people’s lives that it is normal to have such concerns. Fearing a return of anxiety is common when your life becomes stressful again and you worry that the extra stress will tip you back into a state of general anxiety. If you find yourself worrying in such a manner have faith that all will be well.

This worry is just a shadow of what has gone, it is based on the past not the future. Generally the anxiety shadow passes quickly after a day or two and you forget about it again. Remind yourself of the new tools and education you have. Take solace in the fact that your new understanding will lift the anxiety quickly again were it to return.

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All material provided in these emails are for informational or educational purposes only. No content is intended to be a substitute for professional medical advice, diagnosis or treatment. Consult your physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition

Panic Attack Freedom- The 20 Second Countdown

Why everywhere you look are top psychologists and doctors still teaching outdated methods for treating general anxiety and panic attacks?

It seems every time I do a search online there is yet another anxiety “expert” rehashing the same old ideas. Brown Paper bags, think happy thoughts, do your breathing etc. I am sure you have come across them a million times before already.

How are people supposed to solve their anxiety issue if they are continuously exposed to these techniques and methods that only teach people to cope with anxiety. Just coping is not good enough. Real solutions are needed.

I want to share with you something that does work. It is a very simple way to help end the fear of a PANIC ATTACK. (In later emails I will address feelings of general anxiety)

This is a very good exercise for people who want something practical to focus their attention on when they feel the pressure of a panic attack building.

Its very simple and easy to remember. Here goes…

The 20 Second Countdown

When you feel the sensations of a panic attack building do the following.

Tell the panic that it has 20 seconds to initiate the full panic attack. 20 seconds and no more. After the 20 seconds are complete it must stop making empty threats.

You are allowing 20 seconds for it to fully manifest but not a second more.

Whatever the bodily sensation is that you fear, it must happen within that 20 second time frame.

-If you heart is going to explode then it has 20 seconds to do so.

-If you are going to lose control, then your mind has 20 seconds to do so.

-If you are going to faint – 20 seconds! But absolutely no more time than that.

You get the picture.

By setting a specific time frame you establish boundaries of control. You turn it into a game where you call fear’s bluff. If it were a poker game, you are asking anxiety to show its hand.

This works because it establishes a sense of control within your mind and body.

You think to yourself “I am not prepared to spend my time worrying about this. I’ve had enough. I am going to be generous and give it 20 seconds but after 20 seconds and nothing has happened then the opportunity has officially passed and I am going to go back to what I was doing.”

Then start counting -but nice and slowly, don’t rattle it off as fast as you can. Really tease it out like you did when you were a child and you never wanted to reach zero. Teasing it out is the key because it allows you to feel generous and that you are giving anxiety every chance possible.

Deep down you know there is really nothing to fear.

To really help tease it out, break the last few numbers into fractions.

5…………………………..
4…………………………..
3……………………………
2…and three quarters…
2…and half………………
2…………………………..
1…and three quarters… (last chance anxiety)
1…and half……………… (I really cant wait any longer)
1…………………………..
0.
Sorry too late we’ve reached the end.

By not rushing through the countdown you will feel your confidence soar because you are demonstrating real control and authority over your anxious thoughts and bodily sensations. You are saying “look, I am really trying to give you all the time I can to unleash X,Y, and Z, I am being very generous here with this countdown.

Count your way to freedom. Count your way to confidence.

If you find this type of exercise useful then click here to learn more,

Keep an eye out for the next email… If it does not arrive check the spam folder -they tend to hide there sometimes times.

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All material provided in these emails are for informational or educational purposes only. No content is intended to be a substitute for professional medical advice, diagnosis or treatment. Consult your physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition

Panic Attack Freedom-Do you fear the arrival of another panic attack?

People who have experienced panic attacks often go around with a grave sense of unease that at any moment, they will experience a major panic attack.

It’s a fear of the ultimate panic attack that would finally push them over the edge.

This leads people to make changes to their behavior in order not to do anything that might trigger a panic episode.

When people feel this way, simple daily tasks can become big challenges. Some people start to fear driving their car in traffic. Others fear leaving their safe zone or simply any situation where they have responsibilities to perform.

This state of apprehension keeps a person’s anxiety level high, leading to feelings of general anxiety.

If you are such a person I hope to put your mind at rest. Panic attacks as well as general anxiety (even when not accompanied by panic disorder) can be eliminated in simple steps regardless of how long the anxiety has been a problem.

I am speaking not just from my own personal experience but from having worked with thousands of people right around the world.

Here is an important observation:

The key difference between someone who is cured of panic attacks and those who are not is really very simple. The one who is cured is not afraid of panic attacks. I’ll try to show you how to one of these people as well.

What if I told you the trick to ending panic attacks is to want to have one!

That sounds strange but let me explain.

A simple trick to ending panic attacks is wanting to have one because the wanting causes an immediate diffusion of the anticipatory fear.

Can you have a panic attack in this very second?

No !

You know the saying “what you resist persists.” Well that saying applies perfectly to fear. If you resist a situation out of fear, the fear around that issue will persist.

How do you stop resisting?

You move directly into the path of the anxiety; by doing so it cannot persist because you process the fear out through your emotions.

Try in this very moment to have a panic attack and I will bet you cannot… Yes, I know the idea of calling on a panic attack is scary at first but play with the concept and watch what happens.

You may not realize it but you have always decided to panic. You make the choice by thinking

“This is beyond my control.”

“These scary sensations are beyond my bodies control.”

It may help if you imagine that having a panic attack is like standing on a cliff edge.

The anxiety, it seems, is pushing you closer to falling over the edge. Each time you fight back using poor coping strategies the more desperate you feel.

To be rid of the fear you must metaphorically jump. You must jump off the cliff edge and into the anxiety and fear and all the things that you fear most. How do you jump?

You jump by wanting to have a panic attack. You go about your day asking for a panic attack to appear. Your real safety is the fact that a panic attack will never harm you. That is medical fact.

You are safe, -Yes, the sensations are wild and uncomfortable, but no harm will come to you.

Your body is in a heightened state but no harm will come to you.

The jump becomes nothing more than a two inch drop! You are safe.

You always were.

Think of all the panic attacks you have had to date and come out the other end. Was there any lasting physical damage to you, other than the mounting feeling of panic?

Now you are going to approach this problem differently. You actively seek out the attack like an adventure seeker. Take the opposite approach.

YOU bring it on!!!

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All material provided in these emails are for informational or educational purposes only. No content is intended to be a substitute for professional medical advice, diagnosis or treatment. Consult your physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition.

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Regardless Of What You Have Been Led To Believe Acute Anxiety And Panic Attacks Can Be Cured In Easy-To-Follow Steps Without Any Medication Using A Revolutionary New Technique

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No More...

• fear of leaving the house in case of a panic attack.
  
• No more fear of getting stuck somewhere you can't excuse yourself from.
  
• No more making excuses why you cannot make it to a social engagement.
  
• No more putting off holiday plans or business travel.
  
• No more fear of business meetings or situations where you are asked to speak.
  
• No more fear of getting stuck in traffic.
  
• No more living in a very trapped existence.

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Panic Attacks Driving

Panic and anxiety attacks while driving

One of the more common questions I am asked is how to cope with anxiety while driving. Ranging from fear of being caught in traffic to crossing waterway bridges‚ people have many different fears in this area. Often the anxiety stems from a fear of being trapped in the vehicle in gridlock traffic or losing control of the vehicle and causing a collision.

Needless to say‚ even though they may have been battling with a driving phobia for many years‚ almost all of the people I have consulted with have not had their fears of a mishap occur. Let’s look at the primary fear‚ that of having an accident due to the distractions of possible panic attacks while driving.

Panic Attacks Driving
Most people will work themselves into a state of high anxiety even before they have pulled out of their driveway with imagined scenes of causing ten car collisions on the highway because they “freaked out” and collided with another vehicle. If you have such concerns‚ the first important thing to begin with is a review of your driving history. Have you been a reckless driver in the past? Have you a history of bad driving? Most phobic drivers in fact have clean driving records and have never even been in a minor road incident. Anxious drivers are not a deadly hazard on the road; in fact‚ they can be a lot more vigilant than many ordinary drivers who after a long day in the office are virtually asleep at the wheel.

Panic Attacks Driving
As we discussed previously when looking at the biology of anxiety‚ by virtue of his or her condition‚ an anxious driver has a high level of sensory alertness. This level of alertness keeps the driver aware of any potential hazards and focused on the task of driving‚ not daydreaming‚ chatting‚ or rooting around in the glove compartment. This of course is not to suggest that anxious driving is the ideal way to commute (or being excessively worried about panic attacks driving)‚ but I believe it is important to make this point because so many chastise themselves for being anxious in their cars.

If you are generally a good driver‚ then before you set out in your car take confidence in that and reaffirm that fact to yourself. Acknowledging and reaffirming that you are a capable driver will go some way toward alleviating this concern.

Panic Attacks Driving
The second major concern of most phobic drivers is the fear of being trapped in the car in some manner. By this I mean‚ being caught in traffic‚ on busy three–laned motorways‚ on long bridges‚ or even stopping at red lights. When allowed to‚ the mind will run away with this fear and will imagine all kinds of deadly scenarios where you might feel cornered or trapped in your vehicle with no assistance available should you experience a major panic attack driving.

The important thing here is to curb these fears before they take root by offering yourself viable solutions to any of these scenarios and not letting your mind trick you into believing there is a trap ahead. Give it some thought. Is there really any situation‚ such as the ones described above‚ where you truly are trapped with no means of escape?

No‚ of course there isn’t.

Eventually‚ traffic always moves; it does not remain grid locked forever. There is flow‚ and there is always an exit. This may mean having to figure the exit out for yourself‚ but never let these thoughts corner you into thinking that there is no escape. When you counteract these fears with logical solutions‚ you undermine the control that fear holds over you. You begin to see the bluff it is playing to keep you petrified of what could potentially happen out there in the traffic.

Your mind may rebel and come up with the worst possible scenario you may get “stuck in‚” but again‚ is this really the terrifying trap you imagine it to be? Be careful not to let these thoughts trap your thinking. Every minute of the day‚ people’s cars break down in traffic. These drivers have no option but to put on the hazard lights and leave the vehicle. It’s not going anywhere. There you are‚ that is an exit‚ albeit an extreme one; however‚ by using my technique‚ it never needs to come to that. In fact‚ you are going to learn how driving can actually be an enjoyable experience once again.

Panic Attacks Driving
To finish‚ I want to give you some affirmations you can use while out driving. These can be repeated silently or out loud and will help relax and center your mind‚ keeping you focused on driving well.

“I am a competent driver and always arrive at my destination safely.”

“I am calm‚ alert‚ and in full control while driving.”

I hope you have found something useful in this panic attacks driving page.

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Visualization Tool for Ending Anxious Thinking and Intrusive thoughts

Anxiety causes an imbalance in your life whereby all of the mental worry creates a top–heavy sensation. All of your focus is moved from the center of your body to the head. Schools of meditation often like to demonstrate an example of this top–heavy imbalance by showing how easily the body can lose its sense of center.

A student is asked to come to the front of the group and stand with his legs apart. The teacher then asks the student to focus on a personal worry or concern. Once the student is fixated on the worry‚ the teacher quietly moves to the side of the student and tells him he is going to attempt to push him over. The teacher pushes on the student’s shoulder and is able to topple the student with relative ease.

The same student is then asked to forget the worry and focus his attention on a grounding visualization. The teacher once again attempts to topple the student but finds much more resistance than previously. The student is grounded firmly in place. The class is given this demonstration to display how important it is to feel grounded and centered in the present and not continuously caught in mental activity. When caught in mental anxieties‚ a person can feel disconnected from life as they go through life on autopilot.

Beating Anxious Thinking
I am going to teach you a single visualization that is separated into three parts. The purpose of the visualization is to enable you to quickly clear mental stress‚ tension‚ and anxious thinking. The visualization can be used when feeling stressed and is particularly useful when your mind is racing with fearful‚ anxious thinking. There are numerous such visualizations found in different self help courses‚ but I have combined three of the most effective ones and adapted them so that the resultant single visualization can be used literally anywhere.

This visualization process‚ when practiced frequently‚ is very effective for eliminating deep–seated mental anxieties or intrusive thoughts. To gain maximum benefit‚ the exercise must be carried out for longer then 10 minutes at a time‚ as anything shorter will not bring noticeable results. There is no right or wrong way to carry out the visualization. Be intuitive with it and do not feel you are unable to carry it out if you feel you are not very good at seeing mental imagery. As long as your attention is on the exercise‚ you will gain benefit.

It is best to do this exercise in a quiet place where you won’t be disturbed‚ and then when you are more practiced you will be able to get the same positive results in a busier environment such as the workplace. You should notice a calming effect on your state of mind along with a sensation of mental release and relaxation.

Okay‚ let’s begin.

Alleviating Anxious Thinking
Either sitting or standing‚ close your eyes and move your attention to your breath. To become aware of your breathing‚ place one hand on your upper chest and one on your stomach. Take a breath and let your stomach swell forward as you breathe in and fall back gently as you breathe out. Take the same depth of breath each time and try to get a steady rhythm going. Your hand on your chest should have little or no movement. Again‚ try to take the same depth of breath each time you breathe in. This is called Diaphragmatic Breathing.

When you feel comfortable with this technique‚ try to slow your breathing rate down by instituting a short pause after you have breathed out and before you breathe in again. Initially‚ it may feel as though you are not getting enough air in‚ but with regular practice this slower rate will soon start to feel comfortable.

It is often helpful to develop a cycle where you count to three when you breathe in‚ pause‚ and then count to three when you breathe out (or 2‚ or 4 — whatever is comfortable for you). This will also help you focus on your breathing without any other thoughts coming into your mind. If you are aware of other thoughts entering your mind‚ just let them go and bring your attention back to counting and breathing. Continue doing this for a few minutes. (If you practice this‚ you will begin to strengthen the Diaphragmatic Muscle‚ and it will start to work normally — leaving you with a nice relaxed feeling all the time.)

Visualization to Counter Anxious Thinking
Now move your attention to your feet. Try to really feel your feet. See if you can feel each toe. Picture the base of your feet and visualize roots growing slowly out through your soles and down into the earth. The roots are growing with quickening pace and are reaching deep into the soil of the earth. You are now rooted firmly to the earth and feel stable like a large oak or redwood tree. Stay with this feeling of grounded safety and security for a few moments.

Once you have created a strong feeling or impression of being grounded like a tree‚ I want you to visualize a cloud of bright light forming way above you. A bolt of lightning from the luminous cloud hits the crown of your head‚ and that ignites a band of bright white light descending slowly from your head all the way down your body‚ over your legs‚ and out past your toes. As the band of light passes over you‚ feel it clearing your mental state. It is illuminating your mind and clearing any rubbish that you may have been thinking about. Repeat this image four or five times until you feel a sense of clearing and release from any anxious thinking.

In finishing‚ see yourself standing under a large‚ luminescent waterfall. The water is radiant and bubbling with vitality and life. As you stand under the waterfall‚ you can feel the water run over every inch of your body‚ soothing you and instilling within you a sense of deep calm. Try to taste the water. Open your mouth and let it run into your mouth‚ refreshing you. Hear it as it bounces off the ground around you. The water is life itself and it is washing away stress and worry from your mind and body.

After a moment‚ open your eyes.

Try to use all of your senses when carrying out the visualization. To make the pictures in your mind as real as possible‚ use your senses of touch‚ taste‚ and hearing. Feel the water trickle down your body; hear the sound it makes as it splashes over you.

The more realistic the imagined scenarios‚ the more benefit you will gain. Many people report very beneficial and soothing results from using these simple visualizations frequently. The mind is much like a muscle in that‚ in order to relax‚ it needs to regularly release what it is holding onto.

By visualizing the different situations‚ you are allowing your mind to release. It is like sending a message to your brain that when you close your eyes and begin this process it is time for letting go of anything that it has been mentally holding onto‚ including anxious thinking. To begin with‚ in order to train your mind how to let go of the stress‚ it is important to practice this daily. With practices‚ you can learn to release all stress within minutes of starting the exercise. I recommend your daily practice take place before going to bed‚ as that will enable you to sleep more soundly.

Many people do not do these visualizations in the bedroom but some other room before going to bed. That way‚ when they enter the bedroom and close the door‚ they are leaving the mental stress and anxious thinking behind them.

Visualization as a tool for dealing with mental stress is very effective. If such visualization is carried out properly‚ you can reach a deep feeling of inner calm. From experience‚ however‚ I do not find visualization work to be sufficient to end a panic or anxiety attack (that is left to the One Move technique which I teach as part of the Panic Away program)‚ but it is a very powerful support tool for ridding yourself of general anxiety sensations.

That concludes the two–pronged approach to dealing with anxious thinking and thoughts.

With practice‚ you find you go days without having anxious thinking interrupt your life‚ and importantly‚ this significantly reduces the level of general anxiety you feel.

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Generalized Anxiety Disorder

It is only when we struggle with‚ or run away from our anxieties‚ that they gain momentum. We can only be victims of fear if we allow ourselves to be.

“Do the thing you are afraid to do and the death of fear is certain.”

– Ralph Waldo Emerson

We have spoken on this web site about panic attacks in detail now I want to tackle the side–effects of panic attacks. Most people who experience frequent panic attacks describe a lingering background generalized anxiety that stays with them long after the panic attack is over. Panic attacks are not spontaneous‚ random experiences. They are rooted in an underlying general anxiety that acts as the feeding ground for them to occur. Some people claim the attacks come totally out of the blue‚ but in fact on closer examination the person is usually already feeling an above average level of generalized anxiety before the panic attack begins. It is this generalized anxiety that we are going to tackle in this chapter.

People describe the generalized anxiety like a knot in the stomach accompanied by recurring fearful thoughts. This condition is referred to as Generalized Anxiety Disorder or GAD. This generalized anxiety disorder is the breeding ground for future panic attacks‚ and it is important that it be addressed and eliminated so the individual can go about daily business unimpeded by the uncomfortable stress sensations.

If we create a scale of anxiety from 1 to 10‚ a full blown panic attack would register at 10 and total‚ blissful relaxation at 0.

In a typical day‚ the average person in a metropolitan area might have a stress/anxiety rating of somewhere between 4 and 5. In comparison‚ people who experience panic attacks would say they reach the top of the scale (9/10) during the panic attack and do not fully return to feeling normal for quite some time. What is of particular concern is the fact that a large percentage of people never fully return to normal levels.

Many individuals who experience frequent panic attacks often report that they feel themselves to be in a constant state of generalized anxiety‚ floating between 6 and 7 almost everyday. They wake in the morning with the anxiety and go to bed with the same feeling of unease. It is almost as if their body is stuck on a permanent setting of high anxiety. This constant generalized anxiety makes them feel jumpy‚ irritable‚ and physically unwell. The body becomes tense and uncomfortable and the mind obsessed with the anxious sensations. This permanent tension in the mind and body leads to troublesome sensations such as:

Nausea
Dizziness
Exhaustion
Vision problems
Cramps
Intrusive thoughts
Feelings of unreality and depression
This condition (Generalized Anxiety Disorder GAD) is frequently connected to the experience of panic attacks.

Generalized Anxiety Disorder
If you have been diagnosed with generalized anxiety disorder‚ do not convince yourself that you have a clinical illness. You do not. This disorder does not mean that you have a physical or mental illness. Your brain is fine; your body is fine. If I had editorial authority over what was printed in text book psychology‚ I would eliminate the use of the term “disorder”. The term is over prescribed and misleading. It conjures up ideas of chaos and a total breakdown of mental function. That is not the case. GAD is a behavioral condition that is habitual‚ and it can be reversed easily by following a series of steps. You can return to a more relaxed level of living if you follow the steps and psychological techniques I am going to outline for you below.

Once people practice the One Move technique for the elimination of the panic attacks as explained in my course‚ the intense fear surrounding the anxiety collapses in on itself. As the panic attacks become less frequent‚ the generalized anxiety begins to evaporate as a state of solid calm returns.

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Panic Attack Medication

If you are on anti–anxiety medication for your panic attacks‚ well done for having gone out and seeking medical advice. Many who experience panic attacks fear that a visit to the doctor will only lead to being told that their condition is much worse than they had imagined. There seems to be too much information out there on panic attack medication that makes one feel guilty and weak‚ simply for using pharmaceuticals to help one through the day.

Medication for panic attacks can be very beneficial if‚ like everything else‚ they are not abused. There are thousands of people who would not be able to hold down a job or regain any sense of a fulfilled life were it not for the medication they have been prescribed with by their doctor. In my mind‚ the danger with medication occurs when the user becomes over–dependent on the panic attack medication‚ when the very thought of forgetting to bring the medication out with you will trigger a panic attack.

Most good medics advise a proper treatment plan‚ ensuring that once the user starts to feel more in control of their panic attacks‚ they will then gradually decrease the dosage. Under no circumstance should such a patient eliminate the use of pharmaceuticals completely without consulting the doctor. When you feel you are making good improvement‚ discuss a reduction of panic attack medication with your doctor.

What are the different kinds of panic attacks medication out there?

Benzodiazepines

Benzodiazepines have shown to be effective in reducing panic attack symptoms in many cases but not in all. It can be taken as a single dose therapy or several times a day for months or years. Side effects include drowsiness‚ decreased mental sharpness‚ slurred speech‚ clumsiness‚ less occupational efficiency‚ sexual side effects‚ low moods‚ irritability‚ agitation and increased susceptibility to the effects of alcohol. Examples of benzodiazepines are Klonopin‚ Valium‚ Serax and Librium.

Tricyclic antidepressants

These drugs are used to treat severe depression or depression with anxiety. Some of these anti–depressants are also used to treat obsessional disorders and panic attacks. Side effects include a dry mouth‚ blurred vision‚ constipation‚ difficulty urinating‚ postural hypotension‚ tachycardia‚ loss of sex drive‚ erective failure‚ sensitivity to sunlight‚ weight gain‚ sedaction‚ sweating‚ jitteriness‚ irritation‚ unusual energy and disturbed sleep patterns. Examples of tricyclic antidepressants are Tofranil‚ Sinequan‚ Anafranil and Effexor.

Selective Serotonin Reuptake Inhibitors (SSRIs)

These are a newer type of anti–depressant introduced into the US in the 1980s beginning with Prozac. They work differently to traditional antidepressants and by assisting the brain in maintaining levels of the neurotransmitter serotonin which is often found to be low in sufferers of depression‚ Obsessive Compulsive Disorder (OCD) and anxiety and panic disorders. Side effects include nausea‚ insomnia‚ headaches‚ sexual difficulties and initial agitation. Examples: Prozac‚ Zoloft and Paxil. Beta blockers

Beta blockers have proven to be helpful in controlling the physical symptoms of anxiety and panic attacks‚ particularly social anxiety and are prescribed to control rapid heartbeat‚ shaking‚ trembling and blushing. The side effects are less than other medications but can cause light–headedness‚ drowsiness‚ short–term memory loss‚ decrease in heart rate‚ insomnia‚ diarrhea‚ cold extremities‚ depression and nightmares. Beta Blockers include Atenolol and Propranolol.

Other panic attack medication

Buspar is a mild tranquilizer and has been approved for use for anxiety with mild depression‚ social phobias and OCD. This drug has few side effects‚ headache‚ drowsiness and dizziness can occur in some cases but this usually clears within a few days of use.

When discussing medication‚ it is only right to examine natural or herbal methods‚ which are becoming increasingly popular‚ to lessen the strength and frequency of panic attacks. The argument of using a natural approach is that they tend to be less addictive and have fewer side–effects than conventional medicine. The most effective natural approach I want to mention briefly is Bach herbal remedies.

The late Edward Bach‚ M.D.‚ B.S.‚ M.R.C.S.‚ L.R.C.P.‚ D.P.H. (CAMB.)‚ gave up his practice and research in 1930 to devote his time fully to the finding of the remedies and the perfecting of his method of flower healing. He sought for remedies in the plant world‚ which would restore vitality to the sick and ailing‚ so that the sufferer would be able to overcome their worry‚ their fear‚ or depression‚ and in that manner‚ assist in his own healing.

The remedies used in this method of treatment are all prepared from the flowers of wild plants‚ bushes‚ or trees. None of them are harmful or habit–forming. They are prescribed‚ not directly for the physical complaint‚ but rather according to the sufferer’s state of mind‚ according to his moods of fear‚ worry‚ anger‚ or depression. According to Bach‚ “An inharmonious state of mind will not only hinder the recovery of health and retard convalescence‚ but it is the primary cause of sickness and disease.”

As an example‚ the remedy for terror or extreme fear (rock rose) is given when the patient or those near and dear to him are seized with sheer terror‚ i.e.‚ a panic attack. The nature of the condition‚ or the name of the disease‚ makes no difference. If terror is present‚ then the remedy for terror is the one‚ which the patient (and his family or friends about him) requires.

Along with this‚ a mixture of five Bach flowers‚ aptly named “Rescue Remedy”‚ is good for general day–to–day fear and anxiety or panic attacks. This remedy is commonly used for anxious moments‚ e.g.‚ before exams‚ visits to the dentist‚ or an important interview. Bach Remedies are benign in their action; they do not produce an unpleasant reaction. They are usually taken as a number of drops in a glass of water. Both these herbal products are readily available in most health food stores‚ or over the Internet.

The purpose of this article is to highlight that there are always options when dealing with panic attack medication. Never let your mind mislead you into believing there is no solution.

I am sure you will agree that the only true successful recovery is the one independent of any crutches such as alcohol‚ medication‚ or even an understanding partner or friend. When you start to recover it is important to release any crutches such as panic attack medication. It is important to feel you alone are driving your own anxiety free life and can do so without any aid.

Visit www.what–really–works.net to read reviews about different panic attack medication. The reviews are posted by other people suffering from panic attacks and you can read about their experience using a variety of different medications recommended to them by their GP’s.

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Anxiety and Panic Attack Tips

I want to share with you some powerful tips for dealing with your anxiety and panic attacks. These anxiety tips form some of the latest teachings used in modern methods for dealing with anxiety.

The tips are:

Diet
Exercise
Distraction
Elimination anxious thoughts
The following tips are divided into separate sections.

Anxiety and Panic Attack Tips
Read up on each of them as they will strengthen your resistance to anxiety and are very easily implemented into your daily routine.

Diet

Firstly we will look at diet and how it can be very beneficial in warding off excessive anxiety. What you are eating today will have an impact on the level of anxiety you experience tomorrow so it is vital to understand what effect your diet is having on you. The more balanced your diet the easier it is for your mind/body relationship to feel strong and secure. There are certain foods that are good at building inner calm and other ones that you need to avoid.

Exercise

The next anxiety tip is exercise‚ which is often overlooked when talking about excessive anxiety and panic attacks. Besides the obvious health and relaxation benefits‚ exercise gives you a sample of what it is like to put your body into an exerted state just as if you were having a panic attack. This way you can learn to become comfortable with the heightened state of exertion without fearing that your body will not be able to handle it. This is an important connection for your mind to make. There are so many benefits to be obtained from regular exercise I hope you invest time to learn more about them.

Distraction

When nervous we all have had the experience of been distracted by something and as a result feeling more at ease but how does that apply to dealing with panic and anxiety. General anxiety is experienced by many people with panic and anxiety disorders. Distraction helps you to retrain your focus and keep your attention on what is going on around you.

Anxious thinking

All people who have ended panic and anxiety in their lives have in some way either intentionally or unintentionally re–trained themselves to think in a positive constructive manner rather than negative spirals of anxious thought. I will demonstrate the most efficient way to dealing with such anxious thoughts. This is one tip you really must learn about.

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Do you suffer from depersonalization?

Depersonalization
Unreality / Depersonalization‚ Derealization

There is a symptom not often mentioned in panic attack literature that I would like to discuss. It is the sensation of unreality‚ this sensation is called depersonalization by psychologists. Many people who experience panic attacks and anxiety attacks become distressed by this sensation and feel they may be losing their mind.

People who experience panic attacks report feeling disconnected from their world‚ or having a sensation of unreality. The sensation is described as if the world has become nothing more than a projection of a film. This sensation is quite distressing as it often leads to the individual believing that some permanent damage has been done to their brain‚ causing these sensations.

A typical manifestation of this depersonalization is when the individual may be having a conversation with someone and suddenly feels alarmingly isolated and removed from the situation. Once the sensation arises it can make such an impact that it takes days to leave the eerie feeling behind and stop thinking about it.

The sensation is caused by delayed perception. While under constant stress or anxiety there is a build up of stress chemicals in your system that causes a delayed response in the transmission of information between neurotransmitter sites in your body. This slight delay between experience and thought can create a momentary sensation of unreality. The same effects are experienced under the influence of marijuana but people do not react with fear in this situation because they are aware it is the drug causing the sensation; it is when the sensation arrives while you are doing your tax returns that things feel a little scary!

I mention depersonalization because the condition is not often spoken about‚ and to reassure those of you who may have experienced this sensation‚ that it is only a side–effect of excessive anxiety and will pass as soon as the body learns to relax. Once the body returns to a normal level of relaxation it then has the opportunity to dispel some excess chemicals.

It is very easy to start imagining all the terrible mental illnesses that this could be but don't worry you haven't caused any damage to yourself you will return to the person you were before depersonalization crept in. You will have to trust me on that.

The quickest way out of this disconnected feeling is to really accept it for the time being and have faith that it will pass shortly. Shrug your shoulders and relax into it. You can take this relaxed attitude to it because you know that you will return to normal when you move out of this period of anxiety. It is a phase you are moving through so be patient with yourself while you are in it.

What really moves people out of this sensation quickest is adopting an attitude that all is well. And it is. These unusual sensations of depersonalization are just a nuisance‚ but it will pass. Not feeling connected to yourself in this manner is solely due to the anxiety in your system and it is then reinforced by your constant checking to see how you are feeling. It is like you are over analyzing yourself all the time and that can make you feel even more strange. I appreciate how uncomfortable it can feel but don't worry about it‚ it will leave.

Don’t let the thoughts sucker you into thinking you are alone and stuck with this feeling of depersonalization all your life. Those thoughts are not valid. The more you can flow along with it and not react the more quickly you will return to feeling more yourself. It takes a little practice but that change in attitude will make a big difference for you.

You will look back in the very near future and wonder what all the fuss was about and that anxious person will seem like the stranger.

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Nocturnal Panic Attacks

Not being able to sleep can actually be quite a traumatic. As a doctor will tell you there are two things that keep us from falling asleep — a worry and or physical discomfort. In your case it is the worry that is keeping you up. Possibly the worry of an anxiety attack as you sleep‚ and the worry of not being able to sleep and how that will affect your performance the following day. It’s a viscous cycle.

The exact causes for nocturnal panic attacks are not known. So what we need to help you do is reduce the frequency of them and if they do happen‚ to come out of them quickly.

We know that most nocturnal panic attacks are not caused by dreams. Records of sleep polysomnographia show a maximum of panic attacks during early sleep phase (phase II)‚ not during the REM–phases associated with dreams. This is a major difference to nightmares. Nightmares happen during the second half of the night‚ so we are often able to remember the content of these dreams.

When awoken with a nocturnal panic attack‚ use my One Move technique and that will drop your anxiety significantly. You will then probably find it takes you some time to get back to sleep as your mind is racing with all the things that could go wrong during the night. Should you find your mind racing and you cannot get back to sleep. Have a journal beside your bed and start to write down all of the symptoms you are feeling.

“I was feeling xxx now I feel yyy” and continue to write until this actually becomes quite a boring exercise and your body and mind will want to return to sleep.

Writing down what you are feeling e.g. “now I feel less tired and eyelids heavy” is a simple tool for preparing your mind in a linear way to wind down and return to sleep. (An advanced form of counting sheep) Don’t be afraid of writing pages and pages of nothing in particular‚ what you are doing is helping the conscious mind release whatever is keeping it wake so it can relax and return to sleep.

It is also important when preparing for bed not to go to bed fearing you might awake with a nocturnal panic attack. Go to bed confident that if one should arise you will deal with it successfully. That way you do not put yourself under pressure to “not to have an anxiety attack”.

If you are overly anxious about not getting a good night sleep then adopt the following attitude:

Each night as you retire say to yourself…

“I am preparing for bed but I will not try and force sleep — if it comes it comes — if not I will not beat myself up over it.”

Every person goes through periods of sleeplessness from time to time it is very natural‚ you may not be aware of why you are experiencing what you do but at the very least you can accept it.

When you wake in the night don’t leave your bed try and stay there‚ getting up and watching television etc takes you further out of the sleep pattern and it is best you stay in bed — reading/writing is fine but always do so lying down as that sends a message to the brain that it really is bed time.

Naturally the best way to get a good nights sleep is a good physical workout each evening. This is very effective as the mind may try and keep you awake but the sheer physical exhaustion will bring sleep on quicker.

The frustration at not being able to sleep is important to surrender. Surrender to what ever may or may not happen during the course of a night and you will sleep naturally. It is the anger and frustration that most often keeps you awake.

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Public Speaking and Panic Attacks

It is often observed that many people’s top ranking fear is not death but having to speak in public. The joke is that these people would rather be lying in the casket at the funeral than giving the eulogy. Public speaking for people who suffer from panic attacks or general anxiety often becomes a major source of worry weeks or even months before the speaking event is to occur.

These speaking engagements do not necessarily have to be the traditional “on a podium” events but can be as simple as an office meeting where the individual is expected to express an opinion or give verbal feedback. The fear of public speaking and panic attacks in this case centers on having an attack while speaking. The individual fears being incapacitated by the anxiety and hence unable to complete what he or she is saying. The person imagines fleeing the spotlight and having to make all kinds of excuses later for their undignified departure out the office window…

This differs slightly from the majority of people who fear public speaking because their fear tends to revolve around going blank while speaking or feeling uncomfortable under the spotlight of their peers. The jitters or nerves of speaking in public are of course a problem for this group as well‚ but they are unfamiliar with that debilitating threat which is the panic attack‚ as they most likely have not experienced one before.

Public Speaking and Panic Attacks
So how should a person with an anxiety issue tackle public speaking?

Stage one is accepting that all these bizarre and quite frankly unnerving sensations are not going to go away overnight. In fact‚ you are not even going to concern yourself with getting rid of them for your next talk. When they arrive during a speech/meeting‚ you are going to approach them in a new manner. What we need to do is build your confidence back to where it used to be before any of these sensations ever occurred. This time you will approach it in a unique‚ empowering manner‚ allowing you to feel your confidence again. It is said that most of the top speakers are riddled with anxiety before speaking‚ but they somehow use this nervousness to enhance their speech. I am going to show you exactly how to do this‚ although I know that right now if you suffer from public speaking and panic attacks you may find it difficult to believe you can ever overcome it.

My first point is this and it is important. The average healthy person can experience an extreme array of anxiety and very uncomfortable sensations while giving a speech and is in no danger of ever losing control‚ or even appearing slightly anxious to the audience. No matter how tough it gets‚ you will always finish your piece‚ even if at the outset it feels very uncomfortable to go on. You will not become incapacitated in any way.

The real breakthrough for if you suffer from public speaking and panic attacks happens when you fully believe that you are not in danger and that the sensations will pass.

“I realize you (the anxiety) hold no threat over me.”

What keeps a panic attack coming again and again is the fear of the fear — the fear that the next one will really knock your socks off and you feel you were lucky to have made it past the last one unscathed. As they were so unnerving and scary‚ it is your confidence that has been damaged by previous anxiety episodes. Once you fully understand you are not under any threat‚ then you can have a new response to the anxiety as it arises while speaking.

Defeating public speaking and panic attacks…

There is always a turning point when a person moves from general anxiety into a panic attack‚ and that happens with public speaking when you think to yourself:

“I won’t be able to handle this in front of these people.”

That split second of self–doubt leads to a rush of adrenaline‚ and the extreme anxiety arrives in a wave like format. If‚ however‚ when you feel the initial anxiety and you react with confidence that this is not a threat to you‚ you will move out of the anxiety rapidly.

Using this new approach is a powerful ally because it means it is okay to feel scared and feel the anxiety when speaking — that is fine; you are going to feel it and move with and through the sensations in your body and out the other side. Because he or she is feeling very anxious‚ often before the talk has begun‚ that person may feel they have already let themselves down. Now‚ you can relax on that point. It is perfectly natural to feel the anxiety. Take for example the worst of the sensations you have ever experienced in this situation — be it general unease to loss of breath. You will have an initial automatic reaction that says:

“Danger… I’m going to have an episode of anxiety here and I really can’t afford that to happen.”

At this point most people react to that idea and confirm it must be true because of all of the unusual feelings they are experiencing. This is where your thinking can lead you down a train of thought that creates a cycle of anxiety that produces a negative impact on your overall presenting skills.

So let that initial “oh dear‚ not now” thought pass by‚ and follow it up immediately with the attitude of:

“There you are — I’ve been wondering when you would arrive. I’ve been expecting you to show up — by the way‚ I am not in the least threatened by any of the strange sensations you are creating — I am completely safe here.”

Public Speaking and Panic Attacks

The key to controlling your fear of public speaking and panic attacks is that instead of pushing the emotional energy and excitement down into your stomach‚ you are moving out through it. Your body is in a slightly excited state‚ exactly as it should be while giving a speech‚ so release that energy in your self–expression. Push it out through your presentation not down into your stomach. You push it out by expressing yourself more forcefully. In this way you turn the anxiety to your advantage by using it to deliver a speech where you come across more alive‚ energetic and in the present moment.

When you notice the anxiety drop as it does when you willingly move into it. Fire a quick thought off when you get a momentary break (as I am sure you have between pieces)‚ asking it for “more”. You want more of its intense feelings as you are interested in them and are absolutely not threatened by them.

It seems like a lot of things to be thinking about while talking to a group of people‚ but it is not really. You’d be amazed how many different non–related thoughts you can have while speaking. This approach is about adopting a new attitude of confidence to what you might have deemed a serious threat up until now. This tactic will truly help you with fear of public speaking and panic attacks you have associated with them.

If your predominant fear of the speaking engagement is driven by a feeling of being trapped‚ then I would suggest factoring in some mental releases that can be prepared before the event. For example‚ some meetings/speeches allow for you to turn the attention back to the room to get feedback etc. from the group.

If possible‚ you might want to prepare such opportunities in your own mind before the engagements. This is not to say you have to ever use them‚ but people in this situation often remark that just having small opportunities where attention can be diverted for the briefest of moments can make the task seem less daunting. It my even be something as simple as having people introduce themselves or opening the floor to questions. I realize these diversions are not always possible and depend on the situation‚ but anything you can factor in that makes you feel less trapped or under the spotlight is worth the effort and can help alleviate fear of public speaking and panic attacks.

I hope you have found this public speaking and panic attacks page helpful. Please give it some careful consideration and you will realize it contains the truth.

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Proof at Last That Panic Attacks and Anxiety
Can be Eliminated for Good

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