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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.

The "Panic Away" Program:
Proof at Last That Panic Attacks and Anxiety
Can be Eliminated for Good

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

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

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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.

The "Panic Away" Program:
Proof at Last That Panic Attacks and Anxiety
Can be Eliminated for Good

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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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Anxiety Attack Symptoms

An anxiety attack sometimes referred to‚ as a panic attack can be a very terrifying experience. The symptoms of anxiety attacks can be very confusing as usually the person has no idea as to why their body is reacting in the manner it is. If you have experienced some of these unusual symptoms (below) while experiencing anxiety let me help you to understand it better and try and put your mind at ease.

Firstly anxiety attacks are very treatable. It is very important that you speak with your doctor if you are experiencing these anxiety attack symptoms in order to receive an accurate diagnosis. Getting your anxiety symptoms investigated after you first experience them will help reassure you that nothing more serious might be wrong.

So what are the typical anxiety attack symptoms?

The most common symptoms of anxiety attacks are:

Palpitations
Pounding heart‚ or an accelerated heart rate
Sweating
Trembling or shaking
Shortness of breath
A choking sensation
Chest pain or discomfort
Nausea or stomach cramps
A feeling of being dizzy
Unsteadiness
Lightheadedness or feeling faint
Derealization (a feeling of unreality)
Depersonalization (a feeling of being detached from oneself)
Fear of losing control or going crazy
Fear of dying Numbness or a tingling sensation
Chills or hot flashes
These are some of the possible symptoms of a anxiety attack but what does it actually feel like to experience one?

Usually an anxiety attack begins with an unusual bodily sensation from the list above. The person then reacts with fear that the symptoms are indicators of a much more serious threat and in turn reacts with more fear which escalates into a state of heightened anxiety. A vicious cycle of anxiety and fear can begin.

Typical situations people report having an anxiety attack are:

Driving
Airplanes
Crowded areas
At Night while sleeping

Often anxiety attacks occur in a situation where the person feels they cannot exit easily from such as a meeting‚ or out socializing with others. Many can also experience an anxiety attack for no apparent reason while at home or in the middle of sleep.

People who first experience these symptoms feel a sense of foreboding and that there is something terribly wrong with their health. This is understandable as anyone who has experienced an anxiety attack can tell you how unusual the bodily sensations are.

What initially may have been a once off ‘out of the blue’ anxiety attack‚ can develop into a perpetual cycle of fear and anxiety if not treated. This cycle can last from weeks to years depending on how much help the person receives. I want to point out that anxiety attacks are not a mental illness. The great news is that this disorder is very treatable. You do not have to fear you will spend your life living with this condition.

More often than not‚ the symptoms of anxiety attacks cause people to worry that there is some larger problem lurking behind the unusual sensations. If you have experienced anxiety attack symptoms‚ do not convince yourself that you have a clinical illness. You do not. Experiencing anxiety attacks and their associated symptoms does not mean that you have a physical or mental illness. Your brain is fine; your body is fine. You can return to a more relaxed level of living if you follow the steps and psychological techniques I am going to outline for on this site.

Learn to trust is your body. Yes it may be experiencing a wide range of strange anxiety attack symptoms but it is well able to handle this. During an anxiety attack‚ many of the symptoms are similar to those of a really good workout:

Increased heartbeat rate
Sweating
Increased bodily sensations
Rapid breathing
You do not become fearful of these symptoms while exercising and therefore you should not fear them should they be present while experiencing anxiety.

The fuel that really drives the anxiety symptoms is anxious thinking. The “what if” thoughts that appear during an anxiety attack create the powerful drive that fuels the anxiety much longer than it would normally last.

“What if I have a heart attack”
“What if my mind loses control”
“What if I do something crazy or faint”
“What if I cannot get out of here”

In order to extinguish the fuel that drives the anxiety attack we need to eliminate these anxious thoughts. Tackling anxious thinking effectively requires a two-pronged approach. To eliminate the negative thinking patterns‚ there needs to be a shift in attitude along with specific visualization tools.

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Can be Eliminated for Good

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Panic Attack Symptoms

A panic attack is a discrete period of intense fear or discomfort that is accompanied by one or more of the following symptoms.

Symptoms may include:

palpitations
sweating
trembling or shaking
shortness of breath or smothering
feelings of choking
chest pain or discomfort
nausea or abdominal distress
dizziness or light–headedness
pins and needles
diarrhea
dry mouth
headache
derealization or depersonalization
and chills or hot flushes

Panic Attack Symptoms

There are two types of panic attack:

1) Spontaneous (Uncued) Panic Attacks These are not associated with a situational trigger and appears to come ‘out of the blue’. These panic attacks can occur during periods of relaxation or when sleeping.

2) Situational (Cued) Panic Attacks Occur either in anticipation of a situation or in a situation where an attack has previously been experienced. Usually the symptoms become apparent as one enters the situation.

I will outline some of the typical fears people have resulting from the panic attack symptoms. The most common fears created by the panic symptoms are:

Losing Control Will I Pass Out in Public? Am I Having A Heart Attack? Feeling Out of Touch or a Sense of Unreality

“Am I going crazy?”

It is understandable for anyone to fear they may be going crazy when they suffer from the panic attack symptoms. There is so little real public awareness of mental disease‚ so people often jump to extreme conclusions. These conclusions are usually based on misinformation and an overactive imagination.

The most commonly known mental health issue is schizophrenia — even the word itself strikes terror within the average person. Schizophrenia is a major disorder characterized by such severe symptoms as disjointed thoughts and speech‚ babbling‚ having delusions or strange beliefs (for example‚ sufferers often claim they are receiving messages from an inner voice)‚ and hallucinations. Furthermore‚ schizophrenia appears to be largely a genetic disorder and run strongly in families.

Schizophrenia generally begins very gradually‚ and not suddenly (such as during a panic attack). Additionally‚ because it runs in families‚ only a certain proportion of people can become schizophrenic‚ and in other people‚ no amount of stress will cause the disorder. A third important point is that people who become schizophrenic will usually show some mild symptoms for most of their lives (such as unusual thoughts‚ flowery speech‚ etc.). Thus‚ if this has not been noticed in you yet‚ then chances are you will not become schizophrenic. This is especially true if you are over 25‚ since schizophrenia generally first appears in the late teens to early 20’s.

More panic attack symptoms‚

Losing Control

During a panic attack‚ because of the symptoms the people are feeling‚ they are prone to believe they are going to “lose control”. This loss of control can be bodily‚ i.e.‚ that all your vital organs will completely lose the run of themselves and descend into chaos‚ or that the individual will mentally lose a grip on reality. Often‚ it is those who hate being socially embarrassed suffer from this fear the most.

Losing control could range from steering your car into an innocent passerby‚ or picking up a knife and killing the nearest and dearest person to you (not that we all don’t think of this from time to time!).

Put your mind at rest! As scary as those thoughts may be‚ you are not going to commit any of these acts. Relax. The reason you are experiencing them is because your body feels out of control with the panic attack symptoms. Your mind feels that if your body is out of control‚ it is next on the list.

You are not going to lose it. In fact‚ I am sure that with all the panic attacks you may have experienced in public places‚ nobody even noticed you looked uncomfortable. We are‚ by nature‚ social animals and dread to be seen in some kind of an embarrassing situation. Jumping up from your chair in a business meeting and screaming for an ambulance may go through your mind‚ but it is unlikely to happen. In the end‚ even if we do embarrass ourselves socially‚ does it really matter? We have to learn to be kind to ourselves. So what if we were to cause a scene and great embarrassment? Life is too short to keep up with appearances all the time. In fact‚ the more honest you are with your fears‚ the less pressure you are subjecting yourself under‚ and the more your panic attack symptoms will dissipate.

Panic Attack Symptoms

Passing Out in Public

Panic attack symptoms often include light–headiness‚ which induces fears of passing out or fainting in public. The core fear of passing out in public is that we suddenly become so vulnerable‚ especially if we are alone. Who will look after us as we lie strewn across the sidewalk? We also dread the thought of passing out for fear that we may never wake but fall into a coma. Passing out is caused by a lack of blood to the brain. When we faint‚ the body falls to the ground and allows blood to be easily supplied to the brain — which is‚ again‚ another of the clever safety mechanisms of the body. Quite simply‚ fainting during a panic attack is highly uncommon due to the amount of blood that is being circulated. Your heart is usually beating fast and there is little worry that the brain would be short of fresh supply. The symptoms of dizziness often felt during a panic attack is caused by increased respiration‚ and while it may be confusing for the individual‚ it is harmless and does not lead to fainting.

Heart Attacks

This fear really is a minefield and almost anyone who has suffered from panic attack symptoms at some point will fear for the health of their heart. Let us look at the facts of heart disease and see how this differs from panic attacks.

The major symptoms of heart disease are breathlessness and chest pain‚ as well as occasional palpitations and fainting. Such symptoms are generally related to the amount of physical effort exerted. That is‚ the harder you exercise‚ the worse the symptoms‚ and the less you exercise‚ the better.

The symptoms will usually go away quickly if the individual rests. This is very different to panic attack symptoms. Certainly‚ panic symptoms can occur during exercise‚ but they are different to the symptoms of a heart attack as they occur frequently at rest. Of most importance‚ heart disease will almost always produce major electrical changes in the heart‚ which are picked up very obviously by an EKG. In panic attacks‚ the only change that shows up on the EKG is a slight increase in heartbeat rate.

Sometimes‚ individuals go through a similar worry about their heart as they do with their breathing. People convince themselves that if they worry enough about their heart‚ or concentrate too much upon its actions‚ that it may somehow get confused and forget how to beat correctly. It is quite common for people who suffer from panic attacks to regularly check in on their heart at intervals‚ to make sure it is still beating away.

It is true that‚ mentally‚ we can all affect the pattern of our heartbeats. When you concentrate hard you may notice an irregular beat or two. This is nothing to get upset about. Remember that our bodies have an incredible internal intelligence and simply telling your heart out of panic that it might stop does not mean that it takes any heed of our fears. Learn to become more comfortable with your heart‚ let it do its job. Listen to it when relaxed and also when exercising. The more comfortable you are with the diversity and range of your heartbeats‚ the more confidence you will have in it when it is exerting itself.

If you are worried about heart problems‚ treat yourself to an EKG‚ and put your mind to rest. If you have had an EKG and the doctor has cleared you‚ you can safely assume you do not have heart problems. Also‚ if your symptoms occur at any time and not solely upon exertion‚ this is additional evidence against a heart disorder.

Unreality/Disconnectedness

Of all the panic attack symptoms‚ this is perhaps the least mentioned one in the literature (induced by excessive anxiety). It is the sensation of unreality. Many people become distressed by this sensation and feel they may be losing their mind.

People who experience panic attack symptoms 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 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.

I mention this 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 normal and has the opportunity to dispel some excess chemicals produced by the adrenal glands‚ then this unusual sensation will dissipate. Give it time‚ and these feelings will subside as you move from a life of anxiety to a more tranquil one.

The "Panic Away" Program:
Proof at Last That Panic Attacks and Anxiety
Can be Eliminated for Good

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