Flow is the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity. In essence, flow is characterized by complete absorption in what one does. Proposed by Mihály Csíkszentmihályi, this positive psychology concept has been widely referenced across a variety of fields, and is actually very useful to ease your levels of anxiety.
According to Csikszentmihalyi, flow is completely focused motivation. It is a single-minded immersion and represents perhaps the ultimate experience in harnessing the emotions in the service of performing and learning. In flow, the emotions are not just contained and channeled, but positive, energized, and aligned with the task at hand. To be caught in the ennui of depression or the agitation of anxiety is to be barred from flow. The hallmark of flow is a feeling of spontaneous joy, even rapture, while performing a task although flow is also described (below) as a deep focus on nothing but the activity – not even oneself or one’s emotions.
Colloquial terms for this or similar mental states include: to be in the moment, present, in the zone, on a roll, wired in, in the groove, on fire, in tune, centered, or singularly focused.
Mihaly Csikszentmihalyi: Flow, the secret to happiness
TED Talk about flow, the secret to happiness
Noah Hammond explains the Smart Goal Setting – Goal Setting from the Flow State
A lot has been said about gratitude and it’s relation in controlling anxious thoughts. However what is the true relationship? Let’s take a look at that.
I receive many emails from people telling me how anxiety makes them feel disconnected and removed from the world around them. The feeling of that can be distressing and people often feel as if they’ll never feel normal again. However, this feeling is quite common in people who suffer from anxiety disorder, and it’s only a cycle fueled by anxious thinking.
People with panic disorder and general anxiety do what I call a “mental check in” many times a day, which basically consists of monitoring their mind and body many times a day with questions such as:
“How am I feeling?” “How are my thoughts?”
“Am I secure or feeling threatened right now?”
The reason for this is because anxiety has a really great impact on your body and mind, that it usually takes control…
Though, people tell me all the time that the bodily sensations are easy to deal with, it’s the nagging persistently anxious mind that causes most distress, and that is what I’ll be talking about now.
Anxiety often feels like a very thick fog has surronded your mind, and that nothing seems really enjoyable as you are always looking around you through that thick fog. The fog steals the simple joy and pleasures out of living, cutting you off from the world.
Anxiety becomes a barrier to experiencing the world around you, as the feeling of separation leads to more separation and upset feelings,, such as totally losing touch with yourself.
So how exactly is one to get the fog out of the way?
When someone is caught up in anxious thoughts, it’s difficult to concentrate on any other activity because the constant fog has caused an imbalance. One very good way to switch out of this anxious mental activity is to move mental focus from the head to the heart by simply and deliberately making the shift. After doing this for some time, you eventually begin to dissipate the fog.
This mental shift can be done by focusing on gratitude
It has now been scientificlly proven that a regular practise of gratitude actually changes the body’s chemistry making space for a more peaceful body and mind.
The Institute of Heart Math has done over 15 years of research on this subject, proving that the mere act of daily gratitude can dramatically reduce stress and improve personal performance for both individuals and corporations. in fact the results have been so positive that some of the world’s biggest companies have begun using these techniques internally, to reduce work related stress and improve their imployees’ production..
Technique for reducing anxiety with gratitude
I am going to share with you a technique to reduce anxiety that you can start practising right away.
As a result from practising this technique, you begin to feel lighter with a deeper sense of perspective on any subject which has been daunting you. This focus will lift off that negative sensation that anxiety creates,
The technique is in fact so effective that you may copy it and print it out if you wish so toat you can practise it anywhere where needed.
Close your eyes and focus your sense of awareness on your heart area,
Now, imagine a feeling of warmth radiating out from the center of your chest.
Just to intensify the feeling, place your hand on your chest area. If you’re engaged in another activity such as driving.. just imagine yourself placing your hand on your chest.
Imagine this area glowing for just a couple of minutes.
Now, place your focus on a memory, or a thought in your life where you feel a true sense of appreciation and love for. This could be the love for your family, for friends, for your good health, for your job, for the beautiful day..
what you choose has to be great, and capable of changing the anxious feeling. It has to be something that sparks the feelings of gratitude and appreciation, and the bigger it is, the bigger the feeling and the more effective it becomes. When this happens, you will immediately feel a response from that area of your body in the form of an inner smile, in the form of joy.
It doesn’t really matter what you think about, as long as it’s effective for you. If it doesn’t work the first time, try again with a different thought. Everyone has thoughts that cause feelings of gratitude and appreciation. Don’t worry if it doesn’t seem genuine either; everyone has good days and bad days.
The intention here, is to create a feeling, and to push it through you. So anything counts!
If you need a little help in finding some inspiration, or reasons to be grateful and appreciative, watch this short video where Oprah shares some ideas and tips on how gratitude can lift you up!
A few tips for the “reducing anxiety with gratitude technique”
It is best that you do this exercise when you are alone, in order to stay with the feeling for as long as you wish, and to go undisturbed.
After you have taken the feeling as far as you possibly can, you may open your eyes, and live the experience you’ve created.
There is no exact time frame to do this exercise, you can take from 5 to 30 minutes with this exercise, it all depends on how far you can go with feeling, and maintaining this feeling.
It is an exercise which I recommend you do at least once a day.
Any time of day or location is suitable enough for this exercise.
It should be practised frequently so to create a habit of thinking this way, and so it gets easier and easier to switch focus.
You may use this technique to handle a stressful situation, where a shift in focus is necessary.
This technique is also effective when interaction with other people is required. It will strengthen relationships if you focus on what you appreciate about the other person.
It is especially true where there is conflict or misunderstanding between you and other people. Try it out, see what happens!
Be creative with it and make it your own daily ritual for yourself.
I am absolutely sure that incorporating this technique into your daily life will be worthwile. From my personal experience and from other people tell me though, it isn’t easy to maintain the daily habit of doing this. However, if you want great change in your life, it’ll be well worth it.
Have you ever noticed that anxious thoughts keep repeating over and over again?
Remember in the older days, when a record was scratched it caused the needle to get stuck on the same line, repeating over and over again until you picked up the needle and moved it along the record.
Anxious thoughts are bit like the same thing. You might be going about a normal day and then something triggers an anxious thought.
The feeling created by the thought sends an unpleasant shock wave through your nervous system, and then it gets stuck. Then once you start reacting to the anxious thought it is hard to stop thinking about it over and over again.
The problem is that without self control, the repetitive anxious thought can last minutes, hours and even days depending on how upset you become by the thought.
I’d like to share with you a nice quick technique which will help you get out of that cycle, and move the needle across the scratch on that broken record,
The technique is made up of 3 steps:
Observe the anxious thought and label it.
Say to yourself:
“Oh there is fear X again, imagine that”
When doing this try your very best to not get sucked into reacting emotionally to the thought.
Then, recognize that what you are worrying about will in all probability never happen. Most of the anxious thoughts we have are a complete waste of time and energy. Trust that things will work out fine.
If you are a religious or a spiritual person then hand your anxious thought over to a higher power. Just trust that there is nothing to fear and you will be looked after as you have always been:
Trust and let it go.
“Every evening I turn my worries over to God. He’s going to be up all night anyway. ” ~Mary C. Crowley
Move your attention elsewhere. Now you should focus your attention on something positive that takes your mind out of the anxious thought. You are not trying to suppress the anxious thought, you are simply moving your attention elsewhere.
If you are presently doing an activity, then move your attention fully into the activity, and become completely engaged with it.
If you are walking, focus on the surroundings, if you are driving observe all the sights and sounds. If you are speaking to someone, focus all your attention on the person.
By moving your attention into the present moment there is no room for anxious thoughts to dominate your mind.
Though when you start to do this exercise, you may find it a little bit difficult and repetitive, but after a few days, you’ll completely dominate your nagging anxious thoughts.
So to sum up remember O.T.M.
Observe, Trust, Move
The video cannot be shown at the moment. Please try again later.
Here’s a little something that may help you understand a little bit more about overcoming compulsive thinking and moving into the present moment:
alleviating the symptoms of general anxiety. Though it’s no secret because I said it in the title of this article, water can actually help you reduce the symptoms of general anxiety, and by consequence help control panic attacks.
So why is it so important to drink a lot of water in order to avoid symptoms of general anxiety? It all boils down to dehydration.
Dehydration is a serious problem in today’s society because people tend to ignore bodily symptoms, rehydrating only when the discomfortable feeling of thirst arrives. That’s a complete wrong notion of how to hydrate yourself, and unfortunately the one most people practise.
The slightest tip of dehydration may cause severe problems in your body, such as failing functions, poor blood flow not able to transport hormones to all the necessary parts of your body, body strain causing muscle tensions and ligament pressures. The brain also becomes weaker causing certain functions to fail, releasing the symptoms of tiredness, stress and of course anxiety…
Water is also a calming tonic
Besides it’s healthy properties, water can also serve as a very soothing and calming tonic. the very act of drinking water and experiencing the sensations throughout your body in combination with a focusing technique for anxiety can actually help you calm down. And because this article is not only about the act of drinking water, when taking a shower or a nice long bath anxiety dissapears almost completely.
So how much water do you need?
Every day as you go about doing your regular actvities, you lose water through respiration, transpiration, urine and bowel movements, and it is of course your function to replenish the levels accordingly.
It is recommended that you drink the equivalent of at least 8 glasses of water a day which is the equivalent to 1.9 litres of water a day. Note that you don’t actually have to drink 8 glasses of water, but the equivalent to them. The form of intake may vary between juices and soups for example, so that you don’t have to drown yourself in water…
In conclusion, dehydration is something that you can completely avoid, and subsequently anxiety too. There is absolutely no harm in drinking a lot of water, and it also helps brings your body to that natural state of homeostasis that you so desire so much.
Make sure you also eat a healthy balanced diet which definitely plays a major role in controling the symptoms and outbreaks of anxiety.
Anxious people are very often judged by people who don’t have issues with anxiety disorder. Outsiders haven’t any comprehension of what actually happens to people experiencing panic attacks, and wonder why doing simple things like getting a hair cut becomes so scary.
It’s not something that is easy to explain, even for myself. I was a fairly confident guy who became very anxious almost overnight. Going to simple places like restaurants suddenly became a whole new big issue because I used to fear the appearance of another panic attack. I actually had to force myself to do those things to see how far I could push myself… I started to feel like a coward, and that took away much more self confidence…
Even though today I know better from what I have learned and from personal experience, that anxiety disorder has nothing to do with a person’s level of bravery…
I know this for sure because I personally know some of the bravest people in the world, like policemen and firemen, and that have issues with anxiety and panic attacks.
Even though this may sound strange, it isn’t in fact strange at all, because in the case of a burning house, they know exactly what to do and how to handle the situation. From what we know, panic attacks are fearful because you feel like you are losing control.
When you recall that panic attacks and general anxiety have nothing to do with one’s level of bravery and courage. In fact, it has nothing to do with the external world, only an internal crisis.
It is very easy to feel secure, brave and fearless when your internal world is stable, but when the internal world is breached, confidence and bravery can be very challenging feelings.
This is where crisis originates.. The doubts around a situation which is tough to handle rocks your self confidence, and ability to handle the situation. This is the leak that fear feeds from. It becomes a crisis of confidence in your body and mind’s ability to handle stress. However, it doesn’t stop bravery.
People who have general anxiety actually do very brave things every day! Even though life seems devastating, they get up every day and go on with life, picking themselves up after setbacks. And even though it doesn’t seem important to other people, it counts as true bravery and courage.
Anyone suffering from anxiety should see any accomplishment as a massive accomplishment, especially if they’ve failed at it more than once
But the excellent news is: “Bravery never goes unrewarded”.
Once the person manages to triumph over anxiety, they develop inner strength that no average person gets to develop. They develop real inner strength, which then can be used to do extraodrinary things. So anxiety actually presents a hidden oportunity to make you a bigger person!
So it only matters that you persist through anxiety.
Here’s a video about anxiety and bravery that may help you a little bit further.
Throughout the years, I’ve realized that the fear of public speaking is actually greater than the fear of dying. The joke is; that people would rather die than give the eulogy.
Public speaking for panic attack and general anxiety sufferers often becomes a major source of concern, days, weeks and sometimes even months before the speech event is to occur.
These speech events don’t have to be the kind that requires one be standing on a stage, it can also be a simple one where you feel anxiety at work meeting. It doesn’t have to be complex either, it can be as simple as one having to express an opinion or give verbal feedback.
In the case of public speaking, fear generally sets on having a panic attack while speaking. People fear becoming incapacitated during the speeck and being unable to complete sentences. They imagine all sorts of dramas and having to make all sorts of excuses later, for having vanished from the stage or the room.
For people who don’t suffer from general anxiety and panic attacks, the fear of public speaking is very different. In this case, the fear tends to revolve around going blank while speaking, or the uncomfortable feeling of being under the spotlight of peers. The nerves or jitters are of course also a problem for this group, but they’re just unfamiliar with the feeling of a panic attack, and that’s why most of them keep their cool. They have simply never experienced the symptoms of panic attacks.
So, how should a person with an anxiety issue tackle the public speaking problem?
Well, from personal experience the first step is to accept the bizarre sensations and accept the fact that they are not going to go away overnight. You shouldn’t even worry about getting rid of them at all for your next talk. When they arrive, you’re going to tackle the problem in a completely new manner.
We are going to build back your confidence to the point where you had none of these sensations going on. The technique is quite innovative and unique in a very empowering manner. It will allow you to gain back your confidence. It is in fact a technique that is used by some of the most confident speakers on the planet, who are able to use the nervousness to enhance a speech instead of debilitate it.
The first thing you must realize is:
Any average healthy people can experience an extreme variety of anxious and uncomfortable sensations while giving a speech, and never be in danger of losing control or appearing anxious to an audience. No matter how tough it gets, you will always finish the piece even if it feels like you’re going through hell.
Don’t worry, you won’t lose an arm nor will you die…
The breakthrough attitude that you will adopt is to fully believe that you’re not in danger and that all the horrible sensations will pass. And you do this by asking for more.
“I realize that you [the anxiety] hold absolutely no threat over me.”
What causes a panic attack to return over and over again is fear of fear! The fear that the next one will be terrible, and the feeling that you were lucky to make it past the previous one. Because they are so scary, it’s actually your confidence that is damaged by previous anxiety episodes. So once you fully understand and believe that you are under absolutely no threat at all, you can react in a different way to anxiety as it comes up whilst speaking.
If you notice, there’s always a turning point where anxiety transforms into panic, and that generally happens when showing resistance. For example, whilst public speaking, when you think to yourself:
“I won’t be able to handle this in front of these people”.
That tiny split second leads to an adrenaline rush, and the extreme anxiety just hits you like a brick. That’s a resistance reaction. However if you react with the confidence that it’s not a threat to you, you can process the anxiety very rapidly and reduce it’s effect.
When you begin to use this approach, you will gain a powerful ally because you realize that it’s okay to feel anxious when speaking in public. When accepting the sensations, they’ll just simply enter through one side and exit through the other.
It may also be a bit complicated to deal with anxiety before the speech, because the simple fact of feeling anxious before a speech my translate into being a failure.
When anticipating the worst possible outcome, the sensations that you feel can be unease, loss of breath and an inital reaction that says:
“Danger! I’m about to have an anxiety episode here, and I really can’t afford that!”
At this point, most people react to the idea that this must me true (after all it is what they are feeling), and the cycle of anxiety produces a negative impact on your overall presentation. A good way to stop this is, again, by asking for more,
When the initial drama comes along: “Oh god, not now”, immediately follow it up with the attitude:
“Ah there you are, I was wondering where you’d been. I’ve been expecting you! I’m not in the least threatened by any of the strange sensations you’re creating. I’m completely safe here, so just stay and watch me as I get it over with”
So again, instead of creating resistance and pushing it down your stomach, you’re moving right through it, stopping a panic attack.
You’ll feel yourself in quite an excited state, exactly as it should be when giving a speech. Now you can use that energy into your speech through your enthusiasm and not against it.
Push it out by expressing yourself gracefully; use gestures and have fun! By doing this, you’ll be delivering a speech that is alive, energetic and very present.
When you notice the anxiety level drop as you willingly move into it, ask for more of it between momentary breaks, remember now that your enthusiasm is being fed by the anxiety, and that you want to continue with enthusiasm. See now how you no longer threatened by anxiety but are now interested in it.
It may seem like a heck of a lot to think about when talking to a group of people, but it actually isn’t. You’d be amazed at how many unrelated random thoughts you have while speeching. This technique is excellent to make you realize the potential you have to create a great presentation.
A few things you might like to try whilst speeching, is to cause the public to interact with you, by asking questions, asking them to raise hands, clap, fun things.. just engage with them,
This isn’t to say that you have to do this; I’m just referring it because this makes the task seem less daunting.
Here’s a nice video with a few tips that can help you overcome your fear. Here, Brandon gives us 3 more tips on how to do a great public speech.
Agoraphobia is a phobia which is directly linked to the experience of panic attacks. It is the fear of open spaces or of crowded spaces such as concerts, shopping malls and markets. The fear is associated with leaving a combort zone such as home.
People in this situation often have panic attacks when going to such “open” places, though it is true that the intensity and degree of a panic attack may vary. Whilst some experience a lingering preoccupied sensation when leaving home, others become completely immobilized by this fear that leaving the home even if only for a brief moment, becomes a terrifying experience.
What one thinks behind agoraphobia is that it is unsafe to leave the comfort area, and if something were to happen, there would be no one to medically assit the person having the attack.
This vulnerability grows from the feeling that once caught in the anxiety, they are suddenly unable to take care of themselves, and are left at the mercy of the people surrounding them who are complete strangers.
When agoraphobia becomes extreme, panic attacks and fear can cause the person to stay in the home without going anywhere, for years.
This is by no means a hopeless situation, as there is no such thing. Though I would like to leave a reminder that hopelessness only depends on if the person really believes that it is hopeless.
As a start, it would be a good idea to address the issue about the belief in the safe zone. Just to clarify, this is the zone or area where the person feels least threatened and where panic attacks occur the least, or don’t occur at all. Because it is where comfort is found, it is the place where the person tends to spend more, or most of their time.
This safe zone is also a myth which is created and sustained by the mind, and it creates and sustains that by habit. The mind develops a habit of thinking that makes one believe that being in the comfort zone is the only place to feel safe and where agoraphobia and panic attacks won’t occur.
If agoraphobia is actually an issue for you who are reading this, watch as your mind comes up with reasons and great believable excuses as to why only certain areas are safe, and why others aren’t. There can be hundreds of reasons, which can range from the fact that you are closer to a phone, or closer to family, or close to people that can give you medical assistance…
The reality (the one outside of your mind), is that there is no such thing as a safe zone, and that there is nothing life threatening about a panic attack, and that therefore sitting under the stars, in a field or in the desert is exactly the same thing as sitting at home. Of course your mind will immediately conjure a thousand reasons as to why sitting in the desert is unsafe: “there are no hospitals there”, “there are no doctors there”, “I may catch a disease”, “This, or that may happen”!!
I’d like to ask you something.. is this really how you want to live the rest of your life?
You will need to review a very important fact here… after all your panic attacks, aren’t you still here and alive, even though you thought you were going to die?
Well, if the same thing were to occur to you in the desert, you’d be alive also, even if you were alone out there.
Doctors are necessary when you’re having an asthma attack, or diabetes, and yes it would be a good idea to be near one if this is your condition, but no doctor in the world will tell you that there is a safety zone which you should stay within. None!
I know as well as anyone what a terrifying experience this can be, but it’s not real. I certainly don’t want to seem harsh here, nor do I want to seem like it’s about chastising people for their behaviours. It’s only a way of looking at solutions and seeing throught the myths that condition the lives of so many people. My goal is to help you return to a richer and more meaningful life, by ultimately defeating agoraphobia and panic attacks.
I also realize that the people that live around you may not understand you, and your reasons to not wanting to leave the house. Even though they may upset you once in a while try to forgive them and see that they don’t have a full understanding of your problem. Not everyone has the same issues, and it may make things a bit harder if you are together with someone who doesn’t understand what you feel. If you can see that their intentions are well meant, then you will be able to relate to them better and help sooth any potential conflicts.
There is one thing though, that I am sure we all agree on, and that is that the only person who is able to get you out of agoraphobia is yourself. These thoughts and beliefs are yours, and only yours to deal with. When you begin to change your thinking, and constantly push forward, you will see that is becomes easier and easier to break through. You’ll see that the safety zone is almost as big as the world
Here’s a very interesting testimonial about Agoraphobia and Panic Attacks
Why is it that everywhere you look, you still see renowned psychologists teaching methods for treating general anxiety and panic attacks that are so outdated?
Every time I do a search on the web there’s always another “Expert” teaching the same ideas and methods on how to stop panic attacks!
It’s the brown paper bags, the breathing, the “think happy thoughts” crap! It amazes me how no one teaches this new stuff that I’m about to talk about. I guess you’re looking for something new too huh?
I question how on earth people are supposed to resolve their issues with anxiety and panic attacks if they are constantly exposed to the same methods and techniques that only teach how to “cope” with anxiety and panic instead of treat it and stop panic attacks! Coping isn’t good enough. It just isn’t!
What I’m about to share with you is a short technique that does work. It’s a very simple and quick way to stop a panic attack. It’s an excellent technique for those who are looking for something practical to focus on as soon as the pressure of a panic attack builds up too high.
It’s a very good technique because it’s simple to practice and very easy to remember.
The 22 second countdown technique
When you feel all the sensations of an imminent panic attack, you should do the following:
Warn the panic attack that it has 22 seconds to blast you with all it’s strength! No more than 22 seconds! And that after that time it has to cease immediately and stop threatening you. I know that at first this may sound crazy but it actually works, trust me, I always interrupted my panic attacks this way.
Whatever the sensations going through your body, they all have 22 seconds to do what they have to do:
If the heart is to explode, it has 22 seconds to do it;
If you are going to lose control, then you have 22 seconds to initiate the loss of control;
If you are going to pass out, then you have 22 seconds to get it over with!
I think you get the picture here.
You see… by setting a specific time frame for your panic attack, you are actually establishing boundaries for control. You ridicularize fear by calling it into action when in fact it isn’t even prepared to jump into action. You win because you establish control over the situation in your mind and in your body.
The baseline thinking here is “I’m not going to put up with this shit any longer. Let’s get it over with now. You’ve got 22 seconds to do it all, and I’m being generous here. Make it fast because I’d like to go back to what I was doing before you appeared”.
So, back to the exercise. When you feel the sensations, become aware of this attitude and begin counting down slowly. Count down as if you were teasing it.. just as if you’re being generous in giving it every chance it has to get you… Because deep down inside, you know that there’s nothing there to fear.
Just to help you tease it away a bit more, break down the last numbers into fractions and add a little more teasing into it:
“four …. three and a half … three … two and three quarters … two and a half … two and one quarter … come on! you can do better than that! … twooooooo …. come on, you’re losing power here…. one and three quarters … I can’t feel you! … …. zero! Sorry, but you’ve lost. See you some other day!”
You get it.
If you don’t rush through the countdown, you’ll feel your confidence build up and soar because you are demonstrating control and authority over anxiety and the anxious bodily sensations, and ultimately learning how to stop panic attacks.
Go ahead and try this simple technique the next time anxiety tries to get the best of you. Count off the seconds to your well being!
I’d love to hear from you. Did this technique work for you? Please drop me a line, I’d be happy to help.
And you are at the right place because I write about this stuff a lot. I’ve been in a position very similar to yours as you can read in my own story.
My name is Noa and I have successfully taught thousands of people in over 40 countries how to break free from anxiety and panic attacks, with innovative techniques and methods that I learned from the best, and tried on myself (that’s how I actually stop my panic attacks)
Whatever your fear is, I would like to share some techniques and tips with you, that will help you end those fears and at the same time reduce your anxiety levels dramatically.
One thing that I have noticed after the many years that I have taught people how to become free from anxiety, it that they all tend to have problems overcoming the frequent anxious thoughts.
Anxiety is very sleek when it comes to creating “doubt” whether you are dealing with a rational or irrational fear.
To start off, let’s take a look at how anxious thoughts are powered before I demonstrate how to eliminate it’s intensity.
For the example, let’s imagine that you’re going about your daily life and an anxious thought comes across your mind. Whatever it’s nature, the pattern always tends to be the same, and quite predictable if you ask me.
The anxious thought generally flashes into your mind, into your awareness, and as soon as it does, you tend to immediately react to it with fear as you dwell upon it. that fearful reaction is what actually sends the shock-wave throughout your nervous system. Most of the feelings of fear are felt in the stomach as it is there where most of your nerv endings are located.
Now, here’s the catch… The bodily reaction to the thought is so intense that you then get stuck into examining the anxious thought over and over, repeatedly.
This continuous fearful reaction you have to the thought is what increases the intensity of the experience. The more you react to it, the stronger the thought will rebound again in your awareness, which in turn creates more shock-waves throughout your body. And this is the cycle of anxious thoughts, which tend to hijack your peace of mind.
Just because of that reaction, you probably continue with anxious thoughts and anxious experiences throughout the rest of your day.
It may even seem as if the more you try not to think about it, the more upset and frustrated you become. It’s like telling someone not to touch “the red button”, and suddenly the urge to press the button becomes much stronger. It’s natural… that’s how our brain works.. Weird heh?
So how exactly can you eliminate these anxious thoughts?
Technique to end anxious thoughts In 4 easy steps
When you begin to experience the anxious thoughts, it is super important not to force them away.
Let the thoughts in and become comfortable with them. They’ll never go away immediately but it’ll give you time to change your reaction to them. Remember, that by changing your reaction to anxious thoughts, you’ll also disempower them.
Once you establish a new way of reacting to the pattern, it doesn’t matter if you have the thoughts or not. Your reaction is what actually defines the entire experience. I actually invite you to apply this information to many other areas of your life…
Everyone experiences fearful thoughts that many would consider really scary or really crazy. The only difference between most people and someone who gets caught in this cycle is that the average person sees them for exactly what they are; fearful thoughts, and generally ignores them.
The anxious person on the other hand, has a big disadvantage because they already have a certain level of anxiety in their system, which bets bigger and bigger as they build into the cycle of fear.
Thoughts can easily spark feelings which cause more anxiety, and build up the fear even more. So you break this cycle by changing how you react to it.
Here’s an example of how to end anxious thoughts
You are enjoying your day, when suddenly a fearful thought comes into your mind. Before, you’d react with anxiety and try to force the thought out, but this time try saying:
“Fear of X. There you are again. I’d like to try something different with you this time. I’m not going to stop you, but I’d like to label you and not react to you”
After a few seconds, the thought will come back with more intensity and might bring scary new angles that you’d never considered before. When this happens, do the same thing again, and as if it’s a cloud passing, you simply:
Label it (fear of X or Y;
Watch it pass without any judgement whatsoever… then…
Move your attention or sense of awareness to whatever you were doing.
Try to see the anxious thought for what it really is. One in thousands of sane and insane thoughts that every person experiences every single day.
The key to retain from this experience is to: Observe, label, watch it go by and move on…
By practicing this new approach, you will gradually stop reacting to the thought in fear, and learn to treat it as nothing more than it deserves.
When you get comfortable with this, you can actually take this technique one step further by actually calling for the thought.
Call the fear to you, and tell it to come closer so you can take a look at what it really looks like.
Yes, yes I know this sounds crazy and the last thing you want right now is to bring it upon you, but you’d actually be calling in the shots. You take full control over the thoughts in this manner.
By doing this, you will be discharging the intense vibration and fear around that particular thought simply because it feeds off your resistance and your vulnerability.
Believe me, the fear will evaporate as soon as your mind tells you that you can easily handle these thoughts.
The fear always becomes more intense when you pull away from it. Anxiety becomes a mental tug of war if you struggle with them or resist them. It’s all a mental struggle that creates the psychological tension.
That tension is caused by thoughts such as: “I can’t handle these thoughts, go away!” or “I don’t like this thoughts, please stop!”
Take the different approach to end anxious thoughts and willingly invite them in. Label them, and do your best not to react to them.
It does of course take practice, but if you try it you’ll soon find yourself in a very different position. You’ll no longer be a victim but a decision maker who will or will not be concerned about giving the thought it’s attention or not.
As with every other technique, there will always be a certain level of practice involved because it’s not “natural” to change from one moment to another, so your mind will try to take you out. That’s normal in the beginning. But as you practice, you’ll see how the fearful thoughts become weaker and weaker,
Don’t let your mind take you down and trick you into thinking that you’ll never get over it. That’s not true at all… It is possible to overcome anxiety. You can have the life of your dreams without anxiety! I know you can! I’m proof of that!
Here’s a short video about the symptoms of anxiety in the body. Hopefully you’ll see how this technique to end anxious thoughts can come in handy.
If you’ve tried this technique, please leave your feedback below as it is very important for all of us to read
If you are reading this page because someone close to you is suffering from these symptoms and you are trying to understand them or help them, then you’ve come to the right place. I’ll try to explain everything about this in one post.
Try to imagine what it feels like to experience one of these symptoms, or many at the same time.
Here’s an example of what happens and how it happens:
Description of a panic attack
Imagine youeself standing in a supermarket queue. The queue was quite long, but you waited, and finally it’s almost your turn. Suddenly an unpleasant feeling pops up and feels like it’s strangling your throat. Your mouth starts to dry up and your chest becomes tighter. You suddenly feel a shortness of breath, then your heart skips a beat. What you are feeling is the beginning of a panic attack. As you can imagine, this is not a good place to have a panic attack.
You quickly start to scan everything and everyone around you, and it’s not good. People around you seem unfriendly. Then pins and needles start to prick through your arm. Light dizziness takes over you, and then suddenly a huge wave of fear invades your body. You are just about to have a panic attack.
Now, there’s no doubt in your mind that this is going to be a big panic attack, so you start to focus on what you’ve been taught. It’s time to start applying the coping techniques you learned with your doctor. So you begin the breathing exercise, in through your nose, out through your mouth whilst at the same time trying to think relaxing throughts. While breathing in and out, and trying to relax, it doesn’t seem to have a positive effect, and the sensations of panic and loss of control suddenly seem to intensify.
After trying the first coping technique and failing, you try the second technique and gradually try to relax your muscles, without success. The anxiety seems to get worse because none of the coping techniques seem to work…
If only you were surrounded by family members of friends, you’d feel a lot more confidence in dealing with the situation. Now that the adrenaline is really flowing through your system, your body feels extremely uncomfortable, and the fear of losing control engulfs you completely. No one around you has the faintest idea of what you are feeling. To them, this is just another regular day and a very frustrating queue at the supermarket.
You are out of options, and you begin to implement the third technique. Even though it is your turn to pay, you leave your shopping trolley on the spot, and walk away, feeling embarassed and extremely tense. You need to be alone. You get into your car and drive away, feeling the terror throughout your entire body as you drive. 10 Minutes later, the feeling of terror subsides and you start going back into your normal state.
It’s still 10:30 am. How are you supposed to make it through the rest of the day?
If you suffer from anxiety and panic attacks, then the above scenario will probably sound very familiar. You might have even felt some of the sensations whilst reading the text.
Even though some of the scenarios change… like instead of the supermarket queue, being in a dentist chair or on a plane, they seem to happen in that same pattern.
Eliminating anxiety and panic attacks forever
If you’ve ever experienced a panic attack, you are by no means alone, Fact is, you’re not even one in a million. It is estimated that in America alone, 5% of the population suffer from some sort of anxiety disorder. For some, it may be the infrequent panic attacks that only appear in particular situations like when having to speech in public, whilst for others, it can be so frequent and recurring that it inhibits them from leaving their home (agoraphobia). When panic attacks happen frequently, they often develop into what medical physicians refer to as an “anxiety disorder.”
One of the first steps to taking control of your life is to get useful and helpful information on how to stop panic attacks and control anxiety; and this site can give you exactly that and more.
Here you will learn all the great tips and techniques that will stop the cycle of panic attacks in your life. You’ll also learn to regain your confidence back and learn how to live completely free from “panic” or “anxiety attacks”.
When you go around browsing this website, you’ll discover that anxiety and panic are actually the key factors I focus on, in order to guarantee your successful breakthrough.
So clearly, you can begin your road to recovery by browsing the innovative and never before heard of techniques.
Let’s take a look at a fact that you might not know yet. Did you know that the main difference between someone who is cured from panic attacks and anxiety, and someone who isn’t cured, is only one: fear. Those who no longer fear panic attacks, no longer suffer from them, and that’s what you’ll learn to take down. Let me explain how that’s done:
The trick to end a panic attack is to actually want to have one. I know that even though this might sound strange and contradictory, it isn’t at all, and I can prove it. Just browse through the techniques and try them for yourself.
The trick to getting through panic attacks and desensitizing them is to want to have one. That’ll actually push it away. Wanna see how it works? Try have one this very second. Can you do that? No!
That’s because you’re not resisting it, and “what you normally resist, persists”. That saying also applies to fear; if you resist it, it’ll stick around. So we move directly into it, and therefore by doing so, it cannot persist.
Even though you’ve never realized it, you’re the one who’s always decided to panic. It turns into a panic attack because you voluntarily place it beyond your control.
Another way to take a look at this is to imagine this situation like standing on the edge of a cliff. The anxiety pushes you nearer and nearer to the edge, and to get rid of this you must metaphorically jump, only to discover that the cliff isn’t a cliff at all. Jumping is the scary part. It’s what you fear the most, but isn’t really a jump at all.
So how do you jump? Easy, by wanting to have a panic attack. You go about your day asking for one.
Your real safety is the fact that panic attacks aren’t harmful at all. That’s a medical fact. You’re always completely safe even though the sensations are completely wild and your heart is racing. The jump becomes nothing more than a 2 foot drop. That’s all it is.
Here’s a video about what a panic attack is like. Remember the story I told in the beginning about you in the supermarket? Well the story was inspired from this lady’s testimonial.