End Anxious Thoughts In 4 Easy Steps
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.
Here is a small sample of how the course has helped others:
…learned more from reading your program than I did from all the psychologists and other practitioners I had seen in the 25 years
I must tell you that out of all the items you can purchase regarding anxiety related products on the internet, I learned more from reading your program than I did from all the psychologists and other practitioners I had seen in the 25 years that I’ve had this condition.
I had been on Xanax and Klonopin for about 10 years, but this December, I decided to withdraw from it thinking I didn’t need the pills anymore according to some of the programs I ordered claiming “miracle cures”. That’s when all my symptoms started again. I felt as if I had wasted the past 20 years trying to get better.That’s when I started searching the web for home based “cures”. I ordered so many programs I started to get confused from too much conflicting advice. Also, I was promised support but I am still waiting replies from some of the more expensive programs!
You are a true gentleman, and I am going to post a very positive feedback on a website you might be familiar about called: Tapir?
Talk to ya, Andy
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…I DEBATED ORDERING YOUR PROGRAM BECAUSE I HAVE SPENT APPROX. $8,000 IN THE LAST 5 YEARS
I RAN ACROSS YOUR PROGRAM SUNDAY, FEB. 5th. I DEBATED ORDERING YOUR PROGRAM BECAUSE I HAVE SPENT APPROX. $8,000 IN THE LAST 5 YEARS OF MY LIFE TRYING EVERYTHING FROM PANIC SUPPORT CLASSES, MEDICATION, COUNSELING AND THE LIST GOES ON, ALL TO RID MYSELF OF PANIC ATTACKS. SOMETHING INSIDE ME SAID, JUST KEEP TRYING, SO I DID. AFTER 5 YEARS OF OF LIVING MY LIFE WITH THE WORLD ON MY SHOULDERS I AM EXCITED TO SAY THAT I AM NOW PANIC FREE. AFTER ONE TIME OF APPLYING YOUR ONE MOVE TECHNIQUE, I AM A NEW PERSON.
ONE OF MY MANY FEARS THAT I DEVELOPED WAS DRIVING. AFTER READING YOUR PROGRAM AT 12.30 AT NIGHT I WROTE DOWN SOME QUICK NOTES FROM YOUR “ONE MOVE TECH.” I RAN OUT OF MY HOUSE AND DROVE TOWARD THE DARKEST SCARIEST ROAD WHERE NOBODY WAS NEAR BY.
THIS WOULD DEFINITLY BRING ON AN FULL PANIC ATTACK, WHICH IT DID. WHILE LETTING MYSELF FEEL THE EMOTIONS RUN THROUGH ME, I DID EXACTLY WHAT YOU TOLD ME TO DO, I WAS SCARED AS HELL BUT STOOD MY GROUND. I INSTANTLY CALMED AND EVEN TRIED TO BRING THE ATTACK BACK ON, BUT COULD NOT. I LITTERALLY LAUGHED OUT LOUD AND SAT IN MY TRUCK AMAZED. AFTER ALL THIS TIME THAT WAS ALL I HAD TO DO. THE COMPLETE OPPOSIT OF EVERYTHING THAT I WAS TOLD. THIS WHOLE WEEK I HAVE DRIVEN WHERE EVER I WANTED,AT ANY TIME OF THE DAY. I AM SO GLAD I FOUND YOUR PROGRAM.
THANK YOU SO MUCH FOR ALL YOUR RESEARCH, TIME, AND DEDICATION SO THAT PEOPLE LIKE US CAN NOW LIVE A NORMAL AND HAPPY LIFE. JACKSON CA, AARON
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…I prayed to God to show me what to do
I experienced my first panic attack in July of this year and ended up going to the hospital by ambulance thinking I was having a stroke or heart attack! I have had a bunch of attacks since then. Monday morning I awoke to an immediate attack and prayed to God to show me what to do. To make a long story short, I was led to your website but was afraid it was like the other ones where they try to sell you their products. However, your introductory information really spoke to me and I decided to take a chance. I read your book and it gave me the tools I was searching for to deal with my attacks.
I could tell immediately that you have suffered from panic attacks yourself because you spoke with authority that can only have come from having dealt with the terrors yourself. I am 42 years of age and have been noticing the psychological effects of perimenopause (one of which is panic attacks in my case). Thanks again!!
Sincerely, Cynthia
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To Learn more about Panic Away visit:
I encourage you to take a chance with this course. As a former sufferer I would not pretend to have a solution if I did not honestly believe it could be of great benefit to you.
Together we can get you truly back to the person you were before anxiety became an issue.
P.S. Additional bonus- I am currently offering an opportunity to have a one to one session with me so that I can ensure you get the results you need. All I ask is that should you feel the course has been of tremendous benefit to you that I add you to a database I am currently updating of success stories.
If you want to learn more about this course and how to get started right away visit:
Talk soon
Barry Joe McDonagh
All material provided in these emails are for informational or educational purposes only. No content is intended to be a substitute for professional medical advice, diagnosis or treatment. Consult your physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition
annie
somewhat, after reading your page, i became more optimist and i’ve thought that nothing is impossible and the only person that can help us is our self and our faith with our creator.
thanks a lot!
Nagendra
it is very useful
Jason
I’m Going To Try It And I Will Let You Know How It Is Working Thank You For Your Help
Omar
Man thanks alot really..just by reading this first article i felt better
it is really nice what you are doing..i have had 2 panic attacks, but i know i will
feel better..i cant havent been able to play soccer to my fullest because i feel short of breath
i hope this really helps me….and thanks again
Ewa
I have just read your advice . I used to feel panic of so many
thoughts about Life success. but with this wonderful lecture of yours, I am very better now.
Rameena
i ve read before that anxiety and panic attacks can be induced of some kind of nerve damage as well as a psychological reason ..what ever the reason is ,hope these useful tips work 4 me too 🙂
tamar
i am glad i found this site,i am gonna try it now,thank god i found you.
frankie R
thank you so much i feel so much better i feel very happy that i read this it open my heart am very very happy i feel so strong right now you wont beleave it
Sovath
I would like to pay my deep thank to you for your ideas and lesson. It’s really useful and beneficial to me.
Best regards
Sovath
joseph
finally theres someone out there that understands!!!! i’ve suffered with extream anxiety 4 years,i take meds every 6 hours 2 ward it off,without it im a mess,the info u provide is most helpfull,i feel better knowing other people dont have to feel alone with this as i have for years,thank god i found this site!!! we all just have to hang in there,and use the great info we’ve been given.GOOD LUCK EVERYONE1111111 🙂
sandy
this is new too me just reading i feel i can win
Gabby
thanks alot for your help! I have a had a few minor panic attacks before but people just told me that it had something to do with my diet or something like that, but i just the other night it got really bad and i couldnt even move and i couldn’t fall asleep for the life of me and i had to go to school the next day. at school it didnt stop i couldnt do my work i just sat there. i hope this helps.
tricie
Thank God I found you too! I feel better already just reading this article. Thank you too!
Dina
Hi i have suffered this condition for two years now i am afraid of travelling i always feel something wrong will happen to me on my way reading your first newsletter i really feel better and challenged to buy the whole kit i wish i can be ok as i want to enjoy my life , you are great and many thanks. God bless you
Haroula
Hey all, wow I just wanted to say I have been dealing with anxiety for 2yrs and just that little bit of information I read on how 2 accept and name it I found really relieving and put it to practice and feel I am know on my way to a speedy and great recovery. God bless
Iris Janice
Sir,i’ve been suffering from anxiety for almost 4 years now.i read your email today and i’d learned what to do not to panic… .I thank God i found you. I feel better just reading this article! Thank you so much!
Manish
thanks you so much …Thanks a lot…….I m gonna enjoy tha fear and m gonna challenge fear..I m gonna invite fear and wanna play with it without reacting,,,,,,,,hehe…thanks
vani
I am going to try it and let you know, thanks for your help.
maria
It was helpful to read your article and I find the idea of embracing the panic helpful. I am bipolar with extreme anxiety and am looking for a new doctor who specializes in bipolar . Thank you
mary
Thank You, this is all very interesting. I am 63 years old and have lived with this my entire life. I started with trying different medications for many years, as more was understood about panic attacks. I kept trying different solutions because I did not want to be on medications. I have been off of medications for several years. I am still having panic attacks. I worked from age 19 till now and that was always a struggle but I was determined to make it. It was exhausting. I have been diagnosed with PTSD and Agoraphobia and was told I had it my entire life, how nice it would be to understand it, and get help.
Nela
thanks for the help!…i’ve been dealing with anxiety for years…and i was loosing all my hopes…now i have a new one, this will go away and soon! good luck everyone
doris
I am feeling more confident reading your email. I will try to do as you suggest and let you know how I get on.
Thankyou.
Samazon
WOW!!
I’ve suffered from anxiety & panic attacks for the past two years, & honestly thought that I would never get over my fears.
After reading this FIRST newsletter, I feel so much happier….the relief already is incredible! Thank you so so much, I feel like I will soon be able to face my fears head on & tackle them confidently.
Very much looking forward to the next newsletter 🙂
michael
It is exciting to recieve knowledge that benefits an individual whom by anxiety seems alone, when you have addressed techniques it really shows we arent alone, and together hope can be restored, thanks for your efforts!
Julie
Thank you for giving us the power to change our thinking. I appreciate the fact that you have dedicated your life to helping those of us who suffer with this disabling condition. Only those who have suffered these feelings know the absolute terror they produce. God bless you for your kindness!!
wail
i started feel panic attacks very shortly,actually from about 3 weeks, and I am felt better after reading your first part.
thank you
Joe
Heyy
i get nervous when going out sometimes i dont know why no one is after me or anything i just get randomley paranoid! This has lead me to be sick because of tummy pains i dont know if this is dew to stress or genuine bug and i get terrible anxiety over people even talking about me? I feel comfterble just staying at home all day btu i have even got parionoid my family think im weird and i get scarred of the fact they might think im going crazy? i have never told any one this but it feels good to get it off my chest. Im a pretty all together sensible person and people ask me advice but i dont think i could ever tell any one this even a doctor?
Has any one else had similar symptom’s if so help or advice :/ cheer’s
Joe Barry
Hi Joe
You really should speak to your doctor – a professional medical opinion is important, and it will ease your mind once you take action to getting a diagnosis and treatment if necessary. Also read the blog post at http://www.panicaway.com/blog/social-phobias on Social Anxiety to see if the symptoms apply to you, and discuss this with your doctor.
Regards,
Sal
Ann
After reading your initial newsletter, I am encouraged that I will get better and knowing I am not alone is nice to know as well. Not that I want anyone else to suffer what I do but that none of us are alone and all of us have the opportunity to end it.
As soon as I have enough money to buy the product, I will. I have suffered for over 12 years and I am sick and tired of people and doctors telling me it’s all in my head. They obviously have never experienced a panic attack. I am physically and mentally exhausted from anxiety and I don'[t want it to rule my life anymore. I want to learn how to take control and feel “normal” again.
Thank you again for the newsletter.
Ann
Francesca
I am going to try ,just the tought of so many people getting relief from this techniques relaxes me.Thank you so much!I feel like I have hopes ,again thank you.
Francesca
Thank you I am ready to regaing control of my life!
Heidi
I will apply your lesson immediately – Thank you!
Teegee
I will apply this lesson immediately = I pray God it works because I feel terrible when I am in an aircraft flying. My entire ears, throat, will be blocked thank you.
sandy
thank you so much, col (crying out loud), this is something amazing, and i’m not sure if i’m letting myself believe that there is something that can be done about this, but as it seems to me and others, this is very real, i have been practicing since last night, i came across your site, and sure enough i can not stop practicing to see if it is actually working, and you know what it is helping, just this little bit of info can make a huge difference, amazing what your mind will allow you to accept, we can all do it, it is in us to achieve!!!!
John
Your newsletter makes so much sense , we all fear the dreaded ” anxious ” thought popping in our heads for no reason at all whilst we go about our day to day business. It makes natural sense to i nvite it in and use it to our advantage!
Many thanks 🙂
bernie
hi, cant wait to start with the techniques, so that i can be free to do anything i wish, thank you so much,
salini
Sir,
Thank you for your newsletters from the very reading of the words we feel that there is still hope for us to come out of this fear factor. I am trying to apply it while the thought comes. I hope i will definitely improve from this through the help of your suggestions.
Anonymous
I actually have experienced one and a half panic attacks(!) . The first time I couldn’t believe it was happening to me . I felt embraced in front of my family …it got away. the second time I had a burst like I said to myself ..”I can stop this there is nothing to fear” ..I somehow starting thinking of the your advices, before even reading them . This actually works….Well done !
Cesar
Awesome mini series and advice right here! I really appreciate it and think this strategy will do wonders for me.
clive
Thank you for sending me this form. I will read it and pray that it helps me as my life is being ruined
by panic attacks and I don`t know how much longer I can cope. Its exhausting me and that combined
with my medication is making life intolerable. My attention span is poor so I will read a section at a
time.
Thank you for making this free
Val
This sounds like an entirely opposite approach to what I’ve been taught in the past 2 1/2 years, since I experienced my first panic attack. Most psychologists I’ve seen tried to teach me self-relaxation techniques and other ways to “distract” the mind away from the anxious thoughts (in my case, constant nausea and fear of vomiting in public). Strangely enough, I never *actually* thought of facing my fear.
I will try this mini-course and see how I go. So far, it looks promising.
poonam
Thank you for your kind and helpful advice.
karen
Hi after reading this today i feel so much better :0) i have been having panic attacks and anxiety for 10yrs and nothing has helped and the last 3days have been awful heart racing not sleeping went to the hospital last night as i thought i was going mad and die and was told it was a bad anxiety attack was sent home but told to go back if i get chest pains so of course all night and day i have been panicking about that and my heart is still racing as i speak (surely that is not normal for 3days) or is it?? But after reading the newsletter and what it has done for all of you i have hope and hopefully tomorrow will be a better day 🙂
Thankyou for your advice Karen xx
Calculus
a massive gratitude to you sir, hope all of us that seek help will fully obtain the recovery that we long for…to be truly free from any anxiety.. hope to learn more of your useful ways..can’t wait for the next tips…again thank you so much from all of us that fear everything
Rui
Thank you for the first and second lesson. Please continue to send me the lessons. I am from Portugal and I have this problem for about 7 years. Let’s see if this is the time that my problems are really going away from good. Thank you
vzz1987
I been praying to god to find something to at least lesson the intensity of these attacks that I have been suffering since July. They are awful and you feel like you could die. As well I have developed a fear of driving. But never have I thought to welcome the symtoms and thoughts that start a panic attack. All the doctors do is write a prescription and tell me to come back in three weeks. others tell you just to relax and breath and that it is all in your head. It is so nice to know that I am not alone and suffering this. When I get enough money I am going to order the full program and really try it. After all I have nothing to loose, as it feels like I have already lost my sanity long ago. So I pray to god that this is the answer.
thanks Barry
caroline
I consider myself to have “mild anxiety” (basically, I have not let panic change my every day routine). I have anxious thoughts daily, but I have days where I let it get the best of me. I started having panic attacks 3 years ago. I am 27 now. Keeping myself busy throughout the day and exercising regularly have helped immensely (running and yoga are now permanent part of my life). I have pretty much “trained” myself to deal with anxiety whether I am at work, traveling, crowds, or in front of new people. In other words, no one really knows except the ones that are close to me. My anxiety always starts with a hot or cold flash, dizziness, lack of “control” moment, and even a quick trip to the bathroom (I compare the last one to a scared puppy). I have not been able to overcome them… Please continue the “lessons” for I am willing to try a different approach. Thanks
melinda
I am at a point of losing my job as i drive over the road for a trucking company and my anxiety is preventing me from getting in the truck without the anxiety starting..I have a terrible fear of something happening to me out in the middle of nowhere and no help..i have dealt with anxiety over 20 years now but has never been this bad and terrifying..i hope and pray your program works and i can have my life back…i will continue to read and apply the minseries and will order the program as soon as i get the money…anxiety is about to cost me literally my lively hood…nice to know and very encouraging to know i am not alone..
Ana-Maria
I was fighting with a seriouse series of panic attacks, when i met am indian man, showing interrest, and saying, i`m here for you. The attacks stopped, i became more relaxed. i was so relaxed for the next perioud of my life, that i wasn`t worried, not even when i lost my mother, my job, my house, and finally him. Now, without him i have again some attacks, but not that strong as before. I think, all our fears are coming from solitude, and the senzation of incapacity in handeling processes, we are afraid of. Your presented material is useful and i`m happy i got it. God bless.
subin
i just only read your notes. it gives me much confident.it seems realy amazing
sawsan
I agree with what Caroline said , as i also tried very hard to manage my anxiety every where and every time , but always felt tired and needed something magical . having received this first newsletter , and going through the website was really relieving . am thinking of having the complete kit to really get rid of this harsh , irritating feeling….!!!!