How To Get Rid Anxiety Attacks!

In order to quickly move away from generalized anxiety you need to throw yourself 100% into life.

What is needed is to engage regularly in an activity that stimulates you, and holds your complete attention, something in which you can become completely absorbed.

Something that distracts you is a very valuable tool in taking your attention away from the uncomfortable sensation of anxiety that may be lingering in your body.

You see almost everyone with anxiety finds themselves getting a bit obsessed about how they feel at any given moment. The less preoccupied the person is, the more time there is to obsess over anxious sensations.

I am sure you have noticed that when you are doing something you enjoy or that really holds your attention, the less you ‘check in’ to measure your anxiety level.

Quite simply, the more you engage with life the less stagnant and anxious you will feel.

Some of the possible activities that interest you could be:

Gardening, playing a musical instrument, sport, or simply having a good conversation with a friend. The idea here is to find something that you can repeat on a regular basis that you enjoy doing or that at very least holds your attention.

If you find you have too much time on your hands and are having problems coming up with something you could do then I recommend you volunteer in a local voluntary scheme. It could be anything from helping the elderly, looking after animals or environmental conservation.

If you can spare even one or two hours a week for such work, not only will you feel your self-esteem improve, but it will help shake off any lingering feelings of isolation or loneliness which are so often accompanied by anxiety.

One thing you can be certain of is that there is some organization near you crying out for a volunteer just like you to assist them with their work.

The art of distraction has always been used to help people refocus and avoid concentrating on whatever physical or emotional discomfort the person is going through. It may just be the caring friend who invites their recently heart broken roommate out on the town to have some fun.

Dentists and doctors use distraction techniques frequently to distract the patient from a physical discomfort they may be experiencing, by giving them something else to focus on (usually the bill).

The purpose of using distraction, for people who want to live anxiety free, is to have new experiences that take the person’s mind off the anxious feelings they have been experiencing.

If you imagine that all the fearful anxious thoughts that go through your mind are like a roll of film being run through a film projector (your mind) and out into your life. Concentrating on some activity immediately cuts the film and brings you directly into the here and now.

When you are fully engaged with life there is no room for any anxiety disorder. This mental space you create enables both your body and mind time to become less sensitized to the anxiety.

By doing something you enjoy and feel you are good at, helps build new competencies. You are saying to yourself that the anxiety path is not one you want to travel down anymore and that you will put your focus elsewhere.

The more time you give to following these rewarding pursuits, the easier it is for your body to relax and return to a natural state of peace.

Combine this with my ONE MOVE technique and people often look back weeks later and wonder if it was really them who was so anxious all the time. Note, it normally takes a few weeks to reduce feelings of general anxiety. That is the standard amount of time to come back to feeling more yourself.

Let me remind you that I am here to work with you if you want to learn more about my course and the One Move technique which has turned so many peoples lives around.

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For more tips and techniques that will definitely help you, Click here now!

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Click here now and download your get rid anxiety program!

After having visited my site I can almost imagine what your repetitive anxious thought might be.

Maybe it’s a fear of:

-a panic attack
-never being free of general anxiety
-a bodily sensation that worries you
-a fear of losing control to anxiety
My name is Barry Joe McDonagh and I have successfully taught thousands of people in over 30 different countries, how to end general anxiety and panic attacks.

Whatever your particular fear is, I want to share some tips and techniques with you over the coming days that will not only help you end these fears but also reduce your general anxiety level dramatically.

After many years of coaching people to be anxiety free, I have noticed that those who experience panic attacks or general anxiety almost always deal with the frequent occurrence of anxious thoughts.

Anxiety has a sneaky way of seeding doubt regardless of whether the fear is rational or irrational.

So what can be done for people who suffer from repetitive anxious thoughts?

To begin, lets look at how an anxious thought is powered and then I will demonstrate how to quickly eliminate the intensity of the thought.

Say for example you are going about your daily business when an anxious thought enters your mind.

Whatever the nature of the thought, the pattern that follows is usually quite predictable.

The anxious thought flashes briefly in your awareness and as it does so you immediately react with fear as you contemplate the thought. The fearful reaction you have to the thought then sends a shock-wave through your nervous system. You feel the result of that fear most intensely in your stomach (due to the amount of nerve endings located there).

Because of the intense bodily reaction to the thought you then get sucked into examining the anxious thought over and over.

The continuous fearful reaction you have to the thought, increases the intensity of the experience. The more you react, the stronger the thought rebounds again in your awareness creating more anxious shock-waves throughout your body. This is the typical cycle of anxious thoughts.

For some it feels like the anxious thoughts are hijacking their peace of mind.

Because of the reaction you are having, you may continue to spend the rest of your day thinking about the anxious thoughts you experienced.

“Why am I thinking these thoughts?” “Why can’t I shake off this eerie feeling?”

The harder you try not to think about it, the more upset you become. It is like telling someone

‘Whatever happens do not think of a pink elephant’.

Naturally enough it’s all they can think about. That’s the way our brains our wired.

So how can you eliminate these unwanted anxious thoughts?

To begin with:

-when you start to experience anxious thoughts, it is very important not to force the thoughts away.
Let the thoughts in. The more comfortable you can become with them, the better. These thoughts will never go away fully but what you can learn is to change your reaction to them.

By changing your reaction to the anxious thoughts you become free of them.

Once you establish a new way of reacting to the thoughts it does not matter if you have them or not. Your reaction is what defines the whole experience (and that applies to almost everything).

Everybody experiences fleeting thoughts that many would consider scary or crazy. The difference between most people and somebody who gets caught up in them, is that the average person sees them for exactly what they are, fleeting anxious thoughts, and casually ignores them.

The anxious person is at a disadvantage as they already have a certain level of anxiety in their system. The thoughts easily spark feelings of further anxiety which builds into a cycle of fear. You break the cycle by changing how you react to the fearful thought.

Here is an example of how to approach this:

You are enjoying the way your day is going but then all of sudden a fearful thought comes to mind.

Before you would react with anxiety to the idea and then try to force that thought out of your mind.

This time, however, say:

“That’s a fear of X. I could worry and even obsess over that but this time I’m going to do something different. I’m not going to react to it. I’m also not going to try and stop it either. I’m just going to label the thought and not react.”

Then the thought comes again with more intensity and possibly with new ’scary’ angles you never considered. When this happens you do exactly the same. As if you were observing a cloud passing overhead, you simply

-Observe it,
-Label it (fear of whatever), then
-Watch it as it passes by with no judgment.
then

-Move your attention on to what you were doing.
Observe, Label, Watch, Move on

See the anxious thought for what it really is: -one of the thousands of fleeting sane and insane thoughts every one of us experiences daily.

If you are a more indoors type of person then instead of thinking of the thoughts like clouds passing in the sky, you might try imagining a large cinema screen and the anxious thoughts are projected out onto the screen in front of you. Play around with this approach. Find what works for you.

The key thing to remember is to:

Observe, Label, Watch, Move on

By practicing this approach you gradually stop reacting with fear to the thought and you learn to treat it as nothing more than an odd peculiarity.

When you are at a stage where you are comfortable doing the above exercise and you feel you are making good progress, then try this additional step:

Actually invite one of your more regular fearful thoughts in.

Call the fear to you, say you just want it to come close so you can observe it.

It may seem like the last thing you would wish to bring upon yourself, as you don’t particularly enjoy these thoughts but this approach can be very empowering. You are now calling the shots. You actually invited the issue in.

By doing this you are discharging the dense vibration of fear surrounding the anxious thought. That fear was sustaining itself on your resistance, -the idea that you could not handle these thoughts.

The fear quickly evaporates when you turn around and say “yes of course I can handle these thoughts.”

Fear intensifies when we pull away from it. Anxious thoughts become a mental tug of war if we struggle with them.

It is the mental struggle of pulling against the anxious thoughts that creates the inner psychological tension.

The inner tension is fueled by thoughts like:

“I can’t handle to think about this -please go away”
“I don’t like that thought- I want it to stop!”
Take a different stance. Invite anxious thoughts in. Willingly sit with them, label them and do your very best not to react.

Yes, it does take practice but very soon you find yourself in a unique position of control. You are no longer a victim of fearful thinking but a decision maker in what you will or will not be concerned about.

As with every technique there is always a level of practice involved in the beginning. Initially you start observing but then suddenly get anxious about the fearful thought. That’s very normal in the beginning.

Keep at it. Practice and you will quickly see how less impacting those fearful thoughts become.

Do not let your mind trick you into believing that your anxiety is something you will always have to struggle with. That is simply not true.

Not alone is it possible to control the occurrence of anxious thoughts but I can teach you how to end panic attacks and general anxiety if that is your goal.

You can have the life of your dreams. Anxiety does not have the right to steal that hope from you.

I’m going to e-mail you my mini series. It will help reduce anxiety levels significantly.

Some of this information forms a small part of the Panic Away Program. My full program eliminates panic attacks and general anxiety very quickly and has proved highly successful with both long and short term sufferers of anxiety. The results speak for themselves.

To Learn more about Panic Away visit: www.PanicAway.com

Here are some of the things you will learn from Panic Away…

-Learn how to be empowered and gain confidence by engaging a simple technique to defuse any panic attack.
-The four most powerful approaches to creating an enduring anxiety buffer zone (particularly useful for those who experience GAD).<
-Learn to avoid making the one mistake almost everyone makes during a panic attack episode.

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However you should consider reading this more helpful tips on the next page, I urge you to click here now and get rid of anxiety and panic attacks for good!

If you suffer from…

* Palpitations

* a 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

* Derealization (a feeling of unreality)

* Fear of losing control or going crazy

* Fear of dying Numbness or a tingling sensation

* Chills or hot flashes


…then you’ve experienced firsthand some of the possible symptoms of a panic or anxiety attack. If you are reading this page because a loved one suffers from these symptoms and you are trying to understand or help, it’s hard to appreciate what they go through.

Just try to imagine what it feels like to experience one, if you can.

Here is a typical example:

Standing in a supermarket queue, it’s been a long wait but only one customer to go before you make it to the cashier. Wait, what was that sensation? An unpleasant feeling forms in your throat, your chest feels tighter, now a sudden shortness of breath, and what do you know—your heart skips a beat. “Please, God, not here.”

A quick scan of the territory—is it threatening? Four unfriendly faces queue behind, one person in front. Pins and needles seem to prick you through your left arm, you feel slightly dizzy, and then the explosion of fear as you dread the worst. You are about to have a panic attack.

There is no doubt in your mind now that this is going to be a big one. Okay, focus: Remember what you have been taught, and it is time now to apply the coping techniques. Begin the deep breathing exercise your doctor recommended. In through the nose, out through the mouth.

Think relaxing thoughts, and again, while breathing in, think “Relax,” and then breathe out. But it doesn’t seem to be having any positive effect; in fact, just concentrating on breathing is making you feel self-conscious and more uptight.

Okay, coping technique 2:

Gradual muscle relaxation. Tense both shoulders, hold for 10 seconds, then release. Try it again. No; still no difference. The anxiety is getting worse and the very fact that you are out of coping techniques worsens your panic. If only you were surrounded by your family, or a close friend were beside you so you could feel more confident in dealing with this situation.

Now, the adrenaline is really pumping through your system, your body is tingling with uncomfortable sensations, and now the dreaded feeling of losing complete control engulfs your emotions. No one around you has any idea of the sheer terror you are experiencing. For them, it’s just a regular day and another frustratingly slow queue in the supermarket.

You are out of options. Time for Plan C.

The most basic coping skill of all is “fleeing.” Excuse yourself from the queue; you are slightly embarrassed as it is now that it is your turn to pay. The cashier is looking bewildered as you leave your shopping behind and stroll towards the door. There is no time for excuses—you need to be alone. You leave the supermarket and get into your car to ride it out alone. Could this be the big one? The one you fear will push you over the edge mentally and physically. Ten minutes later the panic subsides.

It’s 10:30 a.m. How are you going to make it through the rest of the day?

If you suffer from panic or anxiety attacks, the above scenerio probably sounds very familiar. It may have even induced feelings of anxiety and panic just reading it. The particular situations that trigger your panic and anxiety may differ; maybe the bodily sensations are a little different. Or maybe it happened to you for the first time on a plane, in the dentist chair, or even at home, while doing nothing in particular.

If you have ever had what has become known as a “panic attack,” take comfort in the fact that you are by no means alone.

A panic attack always comes with the acute sense of impending doom. You feel you are either about to lose your mind or one of your vital bodily functions is about to cease functioning and you will end your days right there among the canned goods and frozen food.

You are by no means alone; you’re not even one in a million. In America, it is estimated that almost 5% of the population suffer from some form of anxiety disorder. For some, it may be the infrequent panic attacks that only crop up in particular situations-like when having to speak in front of others, while, for other people, it can be so frequent and recurring that it inhibits them from leaving their home. Frequent panic attacks often develop into what medical physicians refer to as an “anxiety disorder.”

One of the first steps to regaining control of your life is getting helpful information. This site will give you that, and more.

The beginning of your recovery starts here. What you will learn is that there is a very good chance you are about to end the cycle of panic attacks in your life. You will learn not only to regain the carefree life you remember once having, but will also gain new confidence in living. Your answer to living free from “panic” or “anxiety attacks” is at hand.

This site demonstrates that the panic and anxiety that you have experienced will be the very key to your courage and success.

Begin the road to recovery by browsing through the site. While many of you may have read almost everything you can possibly read relating to panic and anxiety I assure you this site offers something very effective.

Did you know…?

The key difference between someone who is cured of panic attacks and those who are not is really very simple. The people who are cured no longer fear panic attacks. I’ll try to show you how to be one of these people as well.

What if I told you the trick to ending panic and anxiety attacks is to want to have one. That sounds strange, even contradictory, but let me explain.

The trick to panic attacks is wanting to have one-the wanting pushes it away. Can you have a panic attack in this very second? No!

You know the saying that “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 it, into the path of the anxiety, and by doing so it cannot persist.

In essence what this means is that if you daily voluntarily seek to have a panic attack, you cannot have one. Try in this very moment to have a panic attack and I will guarantee you cannot. You may not realize it but you have always decided to panic. You make the choice by saying this is beyond my control.

Another way to appreciate this is to imagine having a panic attack as like standing on a cliff’s edge. The anxiety seemingly pushes you closer to falling over the edge.

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 anxiety and panic attacks to appear.

Your real safety is the fact that a panic attack will never harm you. That is medical fact. You are safe, the sensations are wild but no harm will come to you. Your heart is racing but no harm will come to you. The jump becomes nothing more than a two foot drop! Perfectly safe.

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You should consider this if you really want to get rid of panic attacks, Click here now and get more useful tips!

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.