How to End Your Anxiety and Panic Attacks

One in six people suffer depression or a chronic anxiety disorder. These are not the worried well but those in severe mental pain with conditions crippling enough to prevent them living normal lives.”- Polly Toynbee

Anxiety disorders affect millions of people on the planet and everyone has experienced anxiety symptoms at least one or more times in their lives.


What is anxiety

Anxiety is when your mind perceives itself to be threatened in some way. Once your mind perceives a threat your body will respond accordingly with increased heart beat plus shallow breathing which feels similar to someone who is drowning. That is when the panic begins to set in.

Anxiety is created in your head or better yet in your thoughts. Always remember this: Mental states lead to emotional states and not the other way around.

What this means is that your body is out of “whack” for lack of a better term. Stress is the number one cause of anxiety for people. Without some break from daily stress the body begins to weaken followed by our minds.

Whenever I notice my mind is not feeling well and balanced I take it as a signal to lie down for a while and rest. Usually after some rest and relaxation my mind feels clear again and I am able to get back to my life.

We tend to process the world with our thoughts about a particular subject. You may get a letter in the mail from the I.R.S. and instantly you get a surge of anxiety. This is a mental reaction based on your subconscious thoughts about the I.R.S. and what this letter could mean.

Often times we live in a state of reaction to outside stimuli.

Some people are more prone to this behavior than others. Anxiety is a genetic trait that is passed through the genes.

It is nothing to be ashamed of or should it be seen as a disability. I like to compare it to someone who has asthma. Asthma can be treated and even eased with proper nutrition and smart choices. Anxiety can also be eased with proper diet and smart choices.

The mind does not like uncertainty at all. When you find yourself worrying endlessly it is the mind doing this.

The mind does not know what is going to happen next and it cannot live like that. Fortunately for us we are not the mind. We can use the mind for accessing data or for remembering certain things.

Your spirit on the other hand thrives in uncertainty and loves the challenges ahead. I would recommend to live in your spirit and use the mind less. The mind does not know joy as the spirit does.

I know that If I consume a lot of caffeine or eat too much sugar,that this will cause an increase in cortisol levels in the body. In return this will make it very difficult to relax.

By eating healthy whole foods and eliminating unhealthy ones your body and mind will return to an equilibrium. A balanced mind and body is essential to a balanced life.


Too many obligations cause anxiety and panic attacks

Is your plate too full?

Be sure not to take on too many obligations as this will lead to mental and physical stress. Be sure to get proper rest as well. The mind and body benefits greatly when it is allowed some quiet downtime.

Recently I began supplementing with MSM, Omega 3 fish oils, vitamin C & vitamin B12 and can feel my nervous system being strengthened. Also add a liquid form of magnesium into your diet.

The liquid form will do a better job of assimilating into your body especially if you have a hard time digesting vitamins like I do.

Acupressure points in the body can be used to create a calm feeling. I still use one that I found many years ago and it still works.

Look at the underside of your left arm about two thumbs widths down from your wrist. Apply gentle pressure with your thumb on this spot for about two minutes.

You will be allowing calming energy to course through your body. Keep doing this until your brain anchors/ remembers this new calming technique.

Breathing techniques are another great way to allow calmness to enter your body.

Throughout your day stop what you are doing and allow yourself three deep breaths.

Inhale for a count of four seconds. Hold your breath for eight (if you can). Exhale for four more seconds.

This breathing technique will fully oxygenate the body giving you a boost of calm energy as well. Sometimes when we feel stressed, excited, or overwhelmed we tend to hold our breath or breathe shallow.

This will trigger anxiety symptoms in the body. Have someone monitor your sleep to make sure you are not suffering from sleep apnea.

That is when you are not breathing properly when you are asleep. Depriving your brain of adequate oxygen levels.

Another method that I apply for calming the mind (ego) is that I will continue to remind myself not to take life or me to seriously. Life can actually be fun when you do not feel the need to live up to everyone’s expectations.

At last I would recommend changing any core limiting beliefs that you may have. Limiting beliefs are your biggest adversary to a positive outlook on life.

If you base your life on a platform of fear, your life will surely feel as though it is crumbling every time you face a challenge or obstacle.

Social conditioning and poor family role models are at the root of this fear based conditioning. We will get into limiting beliefs, and how to change them on the next blog.

There are many products and therapies available for anyone looking to get treatment for their anxiety. I have used many myself and yes while there is no cure all for anxiety you can learn skills to manage it.

I have read dozens of books on anxiety and I even bought the Attacking Anxiety Program ($300) several years ago. I wasn’t impressed with it and it did little to help me manage my anxiety.


Body sensations that you may feel when having anxiety and panic

  • Dizzy spells leading to panic
  • Tightness in throat and chest- shortness of breath
  • Racing heart with tingle sensations
  • Hot flushes followed by waves of anxiety
  • Obsessive worries and unwanted thoughts
  • Not feeling connected to what is going on around you
  • Overwhelming fear that the anxiety will push you over the edge?

These and other similar uncomfortable sensations are all too common but you do not have to keep suffering from panic attacks or general anxiety.

Most people I  have been struggling with anxiety disorders for many years and have usually exhausted themselves looking for a solution in every book, course, or treatment program out there.

By the time they get to me, they are very skeptical (as is natural) and have little faith in ever getting rid of their condition.

Panic Away

What if I told you there was a technique called 21-7.  This technique teaches how to stop a panic attack in 21 seconds flat and reduce general anxiety in less than 7 minutes.

Dr. Viktor Frankl and Dr. Clarie Weekes were two doctors who made what many regard as the greatest contribution to treating anxiety. They did not see anxiety as a mental illness but rather a problem of an over-sensitized nervous system that could be easily corrected with the right approach.

Their pioneering work should have become the mainstream approach for treating anxiety but was unfortunately pushed aside in the early 1960′s with the rush to prescribe anti-anxiety medications.

All the techniques in Panic Away are designed to allow your body to heal naturally. This is achieved by pushing your mind out of the way and allowing your parasympathetic nervous system to activate.

By continuously stimulating your stress response, it is your anxious mind that keeps this from occurring. In essence,Panic Away teaches you to trick your anxious mind to move out of the way so your body and mind can begin to relax again.

Take a look at  the Panic Away Program by former anxiety and panic sufferer Barry McDonagh. There are no “cure-alls” for anxiety but I do believe that Panic Away will provide you with tools and resources to help you better manage your thoughts and emotions.

Remember to take care of yourself first and foremost. Most anxiety signals are just the body’s way telling you to rest your mind and body.

I am an affiliate for the Panic Away Program and I will receive a commission if you buy it. 🙂

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