Before we get going any further let’s look at what the definition is of a panic attack:
A quick type in Google and we can find the following definition “A sudden overwhelming feeling of acute and disabling anxiety” (Google Search, 2016)
For many of you, that suffer from panic attacks I’m sure you can relate to the above definition. I know the above definition was true for me many years ago when I seemed to suffer from constant panic attacks. Panic attacks make you feel exhausted, tired, Apathetic in nature and one almost feels like surrendering to the inevitable daily trudge off the day. We surrender our control to the world and let the world do what it wants with us. We feel abandoned by society because society doesn’t understand our issue and in many cases can’t help us with our issues. Sadly you can waste thousands on so-called alternative treatments and read hundreds of books without seeming to make any noticeable movement forward.
I know this because this is how my own journey started. I grew ever frustrated by the lack of knowledge and results from so-called CBT, Counselling, Psychotherapy and trying this technique and that technique. However, I’m determined that no one else should have to go through the same experience and feel like they’re stuck in a thick sticky quagmire. Today I’d like to share with you 3 ways in which you can make a start in tackling your own panic attacks and gradually regain control of your life.
Before I launch into the 3 tips I want to cover some old ground to set the foundation right for you. The first thing we must understand is who exactly these feelings on panic belong to. So ask yourself now “Who do these feelings of panic belong to?” Do you see that these feelings of panic belong to you? It’s your panic and your feelings. Recognising this represents a big first step in overcoming the anxiety. You see if you don’t know these feelings of panic belong to you, then you’ll always blame external events for you having panic. You’ll look everywhere bar yourself.
So now step 1 is in place knowing who these feelings belong to we then need to delve deeper and look at what essentially panic is. Now panic as far as you and I are concerned is simply noise, it’s mind noise. That’s it. So now we know the panic belongs to us and it is just our mind making noise. We might not like it or agree with it but already we can see a little clearer. So now we’re ready for the 3 tips.
1)Daily Intention: Having a daily intention of what you are going to do during the day seems almost irrelevant. How does this help with my panic?? Well by having a clear idea as to what you are going to do during the day your mind is going to focus on that very thing. That’s important as we all know our minds love to wonder and play all those Hollywood blockbuster movies of destruction and chaos. A focused mind becomes clearer and more tamed. A mind left to wonder leads to complete anarchy and you and I both know all about that don’t we? So what do you want to do today? You can mope around and blame the world for how bad you feel and drive everyone mad or you can take control and live your life to the full. What would you like to do? Great so can you think of just 3 things you’d like to do today. Make them positive, exciting, uplifting. You might decide to go for a relaxing walk on the beach, read an engaging book, spend 20 minutes focusing on your goal and imagine achieving it. So what is it for you?
2)The Secret Of Mind Quiet: How would you like to save yourself thousands and let me show you the fastest way to getting free from panic, achieve greater well-being, get your goals and much more? Sound a plan… Well, what I’m about to share is something I only recently discovered and since then it has found it’s way into every session I conduct. Why? Because it works real quick. You see what they don’t tell you in the secret and in that plethora of self-help books is what the mind is and what quiet is. Now you are very familiar with your mind because you hang out with it every second of the day. However even amongst all the chaos in your life right now there have been fleeting glimpses of your true state, your natural state. It might surprise you to know that anxiety and the emotional state is un-natural. We weren’t born with emotions instead in our early formative years we made connections based upon certain emotional experiences. For example, we might start off with hating the sound of a bus air breaks because it scares us or makes us jump. Over time this ‘scared’ feeling get’s stronger as we begin to make deeper stronger connections with the bus and airbrakes. Then we take it further and paint every ‘loud’ noise with the same emotion and before you know it you have created a phobia response or severe fear.
So what is our natural state? Well, that state is quietness of mind. It’s best described as the state where everything just works out fine. Our mind is quiet, we accept ourselves 100% and things just effortlessly work out for us. In a world of panic attacks, we may only achieve this state for very brief periods during the day. So the next question I get asked is: “What, you mean to tell me your big idea is to get a quiet mind and I’m never going to get a panic attack, anxiety or experience any negative emotion?” And my answer “ Yes, so long as you STAY in quiet you’ll never have any issue”
Your mind might be kicking in now and thinking “There’s got to be more to it. I’ve got to figure this out. He doesn’t get my panic attacks. You can’t just get quiet and be free of it. It can’t be right…” Well, there’s a reason why I run London’s Leading Anxiety Clinic and that’s precisely because I know exactly what I’m talking about. I invite you as part of your daily morning routine to try out this little routine:
Step 1: As you wake up in the morning just sit up in your bed with eyes closed. Just focus on taking a deep relaxing breath in through your nose and out either through your nose or mouth, whichever is more comfortable for you.
Step 2: Think about achieving your goal. Focus on what you want and not the picture you don’t want. How does it feel to have it? Just notice all the sensations of having it.
Step 3: Now think about those positive beliefs you have now you have it. E.g. “I feel so relaxed and peaceful now” “I feel surrounded by the feeling of safety and security” “I am safe now” “I love myself now” You get the idea. These affirmations are another new thing I’ve discovered that work really well used in the right way.
Step 4: Begin to surrender all those feelings now to quiet and just go back to focus on your breathing. As soon as you feel centred and your head feels relaxed your good for the day. Every time you feel overwhelmed during the day just think back to the positive goal and you’ll lift yourself up. The more you stay positive the more your life will change for the better.
3) Momentum: The Key To Success
Momentum sounds like something associated with a boulder charging down a mountain and gaining ever increasing strength and power. In short, this analogy is perfect for why momentum is so important. Like a boulder charging down a mountain, it takes a bit of time for the boulder to reach its full speed and power. Like the boulder the more we practice and develop healthy habits of success the more power and strength we accumulate and the better and more abundant our lives are. In the beginning stages, it takes effort and a real push to get the boulder of success to topple on down the hill but once we achieve this we can ease off the pressure and just continue to repeat what worked for us the day before and in so doing grow and achieve ever greater levels of potential. So think about what action you can take today to take a step closer to achieving your goal. Is it sending an email or a proposal off because you fear failure and rejection? Do something or forever be trapped within the paralysis of nothing. No action=No Results. Action=Feedback=Results.
I hope these few tips have helped you and do please share this article and comment below. If you feel you'd like further support from me then why not get your free 30 minutes "Prove It Works: Get Anxiety Free" Session where I'll give you a taste of the magical state of quiet. I only have 3 spaces a week so get in touch with me now if you want in. I have successfully worked with people all over the world including the USA as we use zoom, a great way to chat using your computers video.
I really feel a difference since I have moved the bedroom back it its original room in the house. Realized that I might have been waking up a bit too much from the woman upstairs walking so hard and heavy on the ground... I mean wow her man walks lighter than her - well he is lighter... A new mom too.. Instead of feeling angry , I have to remember we all have our own problems.Anyways -point being where my room was before there is no part of anyones apartment above it.. I moved it before cause the man next door was blasting his bass but that has long stopped.. I feel much stress with the apartment I live in.. So many tenants in and out that have been major drug addicts or truely insane...
Just need to remind myself that at the moment the guy next door that once gave me hell got in trouble for all he was doing and now is quiet and respectful. He has been in and out of jail - has PTSD - 54 year old veteran of war from N. Carolina. Talks to himself and does drugs. He tried to be territorial then was put in his place by management.. Its just a fourplex but I really have a tendancy to let other people get under my skin. If they dont like me I can obsess on it forever... I was raised not to care what anyone thinks. So sometimes we do the opposite of what we were raised to do! I overly care and its adding up at my age... Its giving me panic , stress and songs stuck in loops in my head..
Yes it might be time to move but just like many other Americans I have bad credit, low income and not a dime saved in a saving account... I live paycheck to paycheck but moving is just another way of running away from a problem.. I also lived in this place with a abuser/alchoholic for almost four years. There are still some visible holes in the walls but I have a loving man in my life for almost a year now. He lives here and I feel like the PTSD from my past relationship is coming out now.. I mean why didnt songs run through my head when I lived with the jerk? Doesnt make sense other than possible delayed response.
I have so many fears I am facing.. Like trusting and loving again , accepting and forgiving the past and loving myself in the now. Use guided meditations every night and have had three good nights of sleep after months of waking up to pounding feet..
SOMETHING DIFFERENT TODAY: I wake up to go the the bathroom once in night ( used to be three times) and also wake up to turn over. I noticed that the same song was not in my head- each time I woke up it was different and that nagging song for almost three days ( I dare not write it down) was taken up by a different song. I hope its breaking up and going away!! What the heck!
Had a great day today! I went out to have my professional license documents sorted out and decided to visit my old university for kicks with my friend Sam. Sam was decent company, the faculty was really nice. I had a lengthy conversation with an all professor about my anxiety and about meditation etc.
The best was when I we walked along the corridor and my old statistics teacher ushered me in her classroom when I waved at her. She introduced me to her class proudly as one of the few who passed the board exam. I was flushed but I appreciated it. I have to admit, it was nice.
Had some anxiety peppered here or there but I managed to ignore it. I hope this will go on.
For the rest of the day I just hung out with Sam.
I was going home this afternoon when I felt like I wanted to pee. I had an intrusive thought about vaginas. When I was going to the bathroom I thought '' Time to drain the lil puss puss'' which I thought was inappropriate. So I became a little disgusted with myself which in turn made me anxious and I couldn't take the words ''lil puss puss off my mind. Next is I had intrusive thoughts about swallowing coins. When I came into my room, I deposit the change in my pocket into an ice cream container. Seeing the amount of coins in there I had an intrusive thought about swallowing them. I attribute this thought to watching a television program in my childhood about a child who died because she accidentally swallowed a coin. I had quite a large amount of small change, I was planning to have it changed into bigger bills at a store.
I decided to do that today. I counted all the coins until I had the amount of one hundred pesos, and during the time I was counting, I had intrusive thoughts and images of swallowing them. I pulled through and got it changed without having a panic attack.
I felt glad that I did it, that I managed to count despite having fears. This lead me to a realization that despite having anxiety and intrusive thoughts, I still have control. I feel hopeful that I would be able to go back to normal or close to it.
All of my anxiety and intrusive thoughts have stems and triggers that my disorder blows out of proportion. I will list down my fears and intrusive thoughts and expand on the sources.
1.) I was afraid of thinking the word ''vagina'' or anything related to it because of its inappropriateness. I attribute this to receiving a picture of a vagina from a girl whom I chatted with and it freaked me out. Needless to say, I don't chat with her anymore.
2.) I was afraid of being inappropriate or having inappropriate feelings to friends or people who are girls (especially those attractive ones) , I attribute this to my high school days when I had feelings for my best friend who is a girl. It was a difficult time in my life. I managed to push away my best friend because I was still hiding or denying my sexuality.
3.) Blowjobs, I had intrusive thoughts about this which I attribute to reading ''The Girl with the Dragon Tattoo'' where the protagonist of the storywas forced to perform fellatio on her legal guardian. I already read this book before my history of anxiety. I also read this during a time when I was anxious, so there we go.
4.) Intrusive thoughts about incest. I saw the movie ''The Dreamers'' about paternal twins who have an almost incestual relationship. The film was graphic and I saw it when I was anxious too.
5.) Fear of going crazy. This I attribute to having anxiety alone, it can make one feel like she is going out of control.
Now that I know these stems. I know that I am in control, and that the only time that I may lose control is when I get a panic attack because of anxiety. And this is very treatable, can even be cured, or even make me turn out to be a better person.
I have trouble sleeping and the sedative that my psychiatrist prescribed helped me a lot. I am only supposed to take it for one week every 8pm, after that I should keep them around for emergencies. The other night I went to sleep without much trouble, last night was different. I was tense, catching little sounds with my ears. I managed to sleep but woke up 3 hours later, I do not know if it was because of the anxiety or because of the stupid drag racing bikes in my neighborhood.
I tried to go back to sleep naturally, not wanting to be dependent on sedatives, but around 4 am I had to admit defeat and took 1/4 of clonazepam. I awoke around 7 or 8 feeling particularly shitty. So I spent the day in my room watching youtube videos until I felt so sleepy that I was dizzy. I took a nap and woke up an hour later feeling nauseous, sweaty, this happened before and I had a panic attack. Now I am here, feeling better without having a panic attack thank goodness.
Hopefully, later I will be able to sleep soundly on my own without the aid of sedatives, and continue with my life.
I am not a stupid person, in fact I consider myself a smart girl that sometimes or usually does stupid stuff (depending on circumstance). My history of academic performance varies from high average to low, although I always score high on intelligence test or aptitude tests. Recently I just passed my first Licensure Exam, the one for Registered Psychometricians and I am very happy about it.
So I am going into the heart of my problem before this would sound like a shameless self-aggrandizing entry.
Ever since I have been experiencing panic anxiety, I have been in a state of constant worry, primarily for my sanity. I have heard of those stories from my family and friends
about this person they knew or that one family member, that went a little astray with their mental health. Usually, I would hear, what a shame, she was smart that one, maybe became too smart.
And that always puts a chill in my heart, especially now that I am diagnosed with an actual mental disorder.
Am I going to be one of those people? That went crazy because of being too smart? Should I stop reading, and stifle my curiosity about random things?
These thoughts make me depressed, and worried.
So I am just gonna break down here the reasons why I should not be worried, this serves to soothe me and anyone else who may be thinking the same thing.
1. I am not that smart, sure I have a nice fat vocabulary in Engilsh even though it is my second language, and know some stuff, but I am especially terrible at math.
2. Intelligence itself is not the cause of mental disorders, they are just correlated (and I am guessing here) because intelligent people think and people with mental disorders think way too much.
3. There are geniuses who have IQs that are out of this world, and they are fine, perhaps some quirks here or there but otherwise fine.
4. There are a lot of stupid people that do stupid stuff and you just KNOW they have a mental disorder.
5. I am not that smart.
I've been bothered by intrusive thoughts lately and they are not your run-of-the-mill brain farts. They're the kind of thoughts that when it crossed you it will make you go ''What the f*ck was that about?'', ''Oh, gross'' or just plain ''No.'' pair that with anxiety and you got yourself one hell of a horror ride.
Fortunately, they do go away, and your logical sense, and maybe even your sense of humor will rise above this distressing thoughts.
Mine started when I was about to go to sleep, I remember that I was feeling pretty tense already and one thought popped into my head ''I think I'm going crazy''. My body immediately responded with an increased heart rate and further anxious thinking about going nuts. I went downstairs to see who I could talk to and expected it to be my brother as he is a night owl. I told him what was happening.
Unfortunately my brother is very skilled at being a douche to me and told me scoffed at me and ignored me. From then on the intrusive thoughts have varied from afraid of bieng Schizophrenic, Suicidal, Incestuous, Murderous, and Ridiculous. Now, I would like to elaborate what triggered them so we can see how what anxiety does to you, how it blows everything out of proportion
The Schizophrenic fear I acquired when I was studying for the Psychometrician Licensure Exam (I passed by the way), and the topics involved abnormal psychology, so there we go.
The Suicidal fear is given, I am aware of my current vulnerability given that I had a history of depression and suicidal ideation.
The Incest fear, I got this when I was watching the movie ''The Dreamers'' which has a semi-incestuous theme, since I was still pissed at my brother for being a douch, I was horrified at the incest and so intrusive thoughts of my incest wth bro ensued. Which is really gross.
The Murderous fear, I had a brief intrusive thought with me wanting to hurt or kill my family, but thinking about it now makes me sad.
The Ridiculous fear, most recently I had the fear of my mom or my family finding out that I don't believe in God. I was afraid that she will blame me for my Panic Anxiety because I don't believe in him and that is the cause of my suffering, that I am being punished for my atheism.
With respect to those with religious beliefs.
I was so scared that I tried to pray but it just made it worse cause believing in a god is just as ridiculous as my fears.
I've known about Schizophrenia before but I only got scared of it now, I've been suicidal before but I only got scared I would do it now, I've known my brother for as long as I remember but I only got scared of incest now. I've entertained the thought of hurting my family when I was angry but I only got scared of it now. I have been an atheist for three years now but I only got scared about it now.
The facts are, I am not a Schizophrenic, I am not suicidal anymore and I want to live, I am not sexually attracted to my brother, I don't want to kill or hurt my family, I love them, and I wouldn't want to hurt them even if I didnt love them, and I dont believe in God.
It's tough having this problem. It helps when I'm able to verbalize these thoughts and feelings, take them apart and separate the me from the anxiety. Of course, that's easier said than done, especially when you are currently experiencing the intrusive thoughts, leading to a panic attack.
The last time this happened to me (a couple or so hours ago) I was drunk with fear, unable to think straight. Trying my hardest to ignore, supress, and laugh off the intrusive, irrational, anxiety-induced thoughts.
It lasted throughout the day and it ended up with my heart rate reaching 121 per minute, I just let the feelings come through and breathed into a paper bag until, gradually, I felt better.
It ends, and I continue living.