The 20 Second Countdown
Why everywhere you look are top psychologists and doctors still teaching outdated methods for treating general anxiety and panic attacks?
It seems every time I do a search online there is yet another anxiety “expert” rehashing the same old ideas. Brown Paper bags, think happy thoughts, do your breathing etc. I am sure you have come across them a million times before already.
How are people supposed to solve their anxiety issue if they are continuously exposed to these techniques and methods that only teach people to cope with anxiety. Just coping is not good enough. Real solutions are needed.
I want to share with you something that does work. It is a very simple way to help end the fear of a PANIC ATTACK. (In later emails I will address feelings of general anxiety)
This is a very good exercise for people who want something practical to focus their attention on when they feel the pressure of a panic attack building.
Its very simple and easy to remember. Here goes…
The 20 Second Countdown
When you feel the sensations of a panic attack building do the following.
Tell the panic that it has 20 seconds to initiate the full panic attack. 20 seconds and no more. After the 20 seconds are complete it must stop making empty threats.
You are allowing 20 seconds for it to fully manifest but not a second more.
Whatever the bodily sensation is that you fear, it must happen within that 20 second time frame.
-If you heart is going to explode then it has 20 seconds to do so.
-If you are going to lose control, then your mind has 20 seconds to do so.
-If you are going to faint – 20 seconds! But absolutely no more time than that.
You get the picture.
By setting a specific time frame you establish boundaries of control. You turn it into a game where you call fear’s bluff. If it were a poker game, you are asking anxiety to show its hand.
This works because it establishes a sense of control within your mind and body.
You think to yourself “I am not prepared to spend my time worrying about this. I’ve had enough. I am going to be generous and give it 20 seconds but after 20 seconds and nothing has happened then the opportunity has officially passed and I am going to go back to what I was doing.”
Then start counting -but nice and slowly, don’t rattle it off as fast as you can. Really tease it out like you did when you were a child and you never wanted to reach zero. Teasing it out is the key because it allows you to feel generous and that you are giving anxiety every chance possible.
Deep down you know there is really nothing to fear.
To really help tease it out, break the last few numbers into fractions.
5…………………………..
4…………………………..
3……………………………
2…and three quarters…
2…and half………………
2…………………………..
1…and three quarters… (last chance anxiety)
1…and half……………… (I really cant wait any longer)
1…………………………..
0.
Sorry too late we’ve reached the end.
By not rushing through the countdown you will feel your confidence soar because you are demonstrating real control and authority over your anxious thoughts and bodily sensations. You are saying “look, I am really trying to give you all the time I can to unleash X,Y, and Z, I am being very generous here with this countdown.
Count your way to freedom. Count your way to confidence.
If you find this type of exercise useful then click here to learn more,
Keep an eye out for the next email… If it does not arrive check the spam folder -they tend to hide there sometimes times.
Barry Joe McDonagh
P.S. If you want to get started on the Panic Away course right now click here and you can download the course in the next 5 minutes. Join with me and let’s end the vicious cycle of anxiety and panic attacks today.
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
renata
Heloo everybody…I’ve been suffering from panic attacks and anxiety attacks for 6 years. When its started i was so lost, i was thinking I’m going insane…nobody new what is wrong with me, they check my heart…and u know this part.I was not able to go outside from my house for over a year. I was afraid to face people, i didn’t work….with the medications and psychotherapy i get well and for 4 years i was ok. Last 4 months i don’t take a pills and it start to happen again. Now they gave me patrol and my head is just in the clouds….Rule of first 5 days. In 2 weeks i need to get to my job, and i need to fly….And i decide that this time Panic will not lock me up in my own world, no matter how hard it is!!! I just hope that it will not catch me at work. But u know what…my life will not finish even then! And this book and my therapist help me to realise that. Thank u for the letters, i never find something similar that is so hopeful like this. I try to buy the book but they dont have it in my country.:::(((
Hold on everybody…think how strong u are to fight with this every day, and u are always a winner!!!! Even when u think u lose battle, remember u never lose the war!!! Don’t give up
Lia
I have been suffering from anxiety/panic attack for a long long time now..I went to see the doctor every other day as i was always worried about my health. There was nothing wrong with me but i was feeling constantly ill and thought i was having heart disease or something..But apparently i was not having any heart problem and my heart is in a perfect condition..I have learned somehow to control the attacks in my own way and yes it helped a little. However i am growing tired of condition as it has been disrupting my life all this time. I am now ready to take charge of my problem and be rid of it. Reading all the problems all of you are facing has helped me to understand better and that i am not alone in this…Lets fight this together and pray that IT will go off and never to return so that we can lead our lives better. I am tired of leading a tired life with all the breathing, dizzy, tired, feeling faint, palpitations, mood swings, scared, phobias, tears and miseries…I have had enough of all this controlling my life and i owe it to my kids and husband to be a good and healthy mom and wife..! TIme to live our lives and be happy and healthy..!!!
Liza
Thanks so much for your emails. I really thank God that emails help me a lot. I am happy that I know I am not alone but sad to know that lots of people are suffering like me, but we will never loose confidence we know this we are the controller of this anxiety. And we are the owner , we will always be strong and ask God the complete healing to us sufferers. Thanks
scott
i cant believe i stumbled across this website when looking for ways to end panic attacks, i havent even purchased the course yet and already the tip emails and people’s comments are having a great impact on me overcoming panic attacks, i was carted off to a hospaital 4 years ago thinking i was having a heart attack and it was nothing more than a panic attack! ” get a grip ” not that easy for people like us though where panic can effect the way we approach and tacle day to day tasks! anyway i would just like to say i hope everyone can benifit in some way from this and get back to there good old self!
jaxs
hi im a mum of 41 years of age and has 3 kids. have had panic attacks since i was 16 they came on after my dad died in front of me. i cant drive anywere by myself cant sit at traffic lights cant go on buses, trains, airplanes i live in this little square box of a life and wont step outside it im to scared cause i no i will panic im really over living this life ive tried many things they help for a little while but it soon came back and bites me in the …….. !!!! i need help i want to get rid of them for life so i can have a better life with my kids who miss out on so much because of me and my stupid panic attacks. so not fair on them. has anyone brought Panic Away program and can u honsetly tell me it works. many thanks have an awesome day.
Ed
Hi to all.
I am a fellow Anxiety sufferer, it is the worst of all feelings, as such I can not put it into words
I have just purchased the Panic Away kit.
I will be reading and listening to all the information provided to me.
I am looking forward to the benifits it will bring to me.
It is so comforting to read all the comments on this forum, to read the help it has brought to there suffering.
I will update how I am going… Good wishes to all.. 🙂
fahima
thank u so much for all now i dont feel lonely i used to thank i am diying or having something bad in my life
tedros
i realy thank the publisher of this course my panic has started before 2 months i didnt know what was going with me,i have been 2 times in the hospital of thinking i can have a heart attack but the doctors told me i am free of any heart problems ,i got crazy my welbeing was going worse diznes,stomch burning,heart palpitations,filling of a im going to die,so much filling of fear wich i dont know haw it emerges,but from the past 2 weeks i stared to have this course thank Jesus i cant even remember haw i get this cousre i think i am going to free of this attak.thank u again
Stephen
I have been suffering from anxiety/panic attacks over 10years now. I am from Africa and it was really difficult finding out and knowing what was really wrong with me. The best doctors could offer was to prescribe anti-depressant drugs which i found not helpful at all. With all the medications, i could not concentrate for 10minutes since my worry over the condition kept increasing day by day. So i got help to search on the internet and that was where i discovered what i have been going through. Indeed, the disccovery gave me about 15% relieve and since i could not afford any of the services rendered on the internet, i resort to involving deeply on the freebies they offered. Although i made a way somehow but the fear from the panic attacks kept me always on toes.This was until i discovered panic away and after the free mini course, i finally realised what i could do when there is an attack. One thing that impressed me is the ”Bring it on” approach. After the seven mini courses, i can boldly say my fear about the attacks has subside greatly and the knowledge he shared have been very helpful. Thank you Panic Away.
S.L
I’ve suffered with anxiety and panic attacks ever since I was 7 yrs old I’ve had them all I’m 46 now as i was growing up they wold stop and then come again what has always bothererd me are the palpitations the ambulance has even reported them at 240 bpm been at the hospital may times they always tell me that it’s anxiety I also have OCD which makes it harder because it’s also an anxiety desorder and makes u think the worst even if I tell myself there is nothing to fear the OCD kicks in and tells me the apposite thank god an OCD specialist told me that you can change the way you think I’m learning how to do that right now the only thing I can’t shake is the fear of my heart going at 240 again it was such a bad experience that I’m obsesed with it as soon as it beats fast I’m like here we go it’s going to go out of control as soon as I think that I bring on a panick my self it’s a vicious cycle I’m still a work in progres has anybody ever been told how fast your heart has gone I feel like I’m the only one with this. Thanks for listening god bless you are all in my prayers.
Ye Yint
Dear Sir,
Thank you for your newsletter.It has been very useful to me.
GLF
I have suffered from anxiety for many years now.. Hard for me to put a exact date on it. Much from childhood, More from Adulthood… Now, I am pleased to say that This is the Exact Answer to my thoughts and prayers… Wish it were Simple, but it is not. However, it is Treatable and without Meds! Today. I Thank Goodness that I do not have to take meds to treat my Anxiety and Panic Attacts… I was ready to start SSRI;s again, but with the help of a Good PHD, DO. I am trying a natural approach and this is where I THANK PANICK AWAY!
trinarn
Wow..I thought I was alone in battling anxiety/panic attacks. I started having panic attacks in june of 2011. I woke up to my heart racing and I panicked. I thought I was having a heart attack so I called 911 andwas taken to the ER. Long story short I had numerous test over several months (ekg, stress test, echo, wore a holter monitor for 2 days, a event monitor for 2 wks, CT scan of brain, chest and abdomen, MRI of brain, reg of brain and cardiac lab test) thank God all is normal!! I’ve experienced a number of symptoms since..dizziness, lightheadedness, numbness and tingling in hands, legs, feet and face. I was put on lexapro months ago which I’m now weaning myself off b/c I’m not sure that its helping. It has been a battle. I was told by my MD / psychologist that stress can cause anxiety to flare up.. this has been a battle for the last 6 months and I want it to end! I have read and googled so much that I’m tired. My therapist has helped me tremendously but to know I’m not alone and that other people are battling in this fight helps me to press on.. thank you for the daily emails that are so helpful.. I’m considering purchasing panicaway. God bless JB and all of you as we strive daily to conquer anxiety/panic attacks.
Debbie
The 20 second approach sounds all well and good, but what if after you,ve finished the countdown and then your been body takes over, and a full blown attack happens, and that for me is the worse feeling ever to have to go through especially in public, it would be something that i would want to avoid!
Iv only just discovered I have panic disorder, have just moved house and job and put it down to stress? first attack happened on holiday in jul of all places, and have never been the same, then again a major one just before christmas!! so have had a miserable and tense time, worrying about being around people and out in amongst crowds etc, the feeling of overwhelming nausea and rapid breathing, heavy chest etc is like nothing else!!
I am becoming desperate, and just want to enjoy things I used to, and live a normal life, I am giving low dose of SSRI a go? and take diazapam to take the edge off if I have to go out, only time will tell??
thanks for all advice and in future may look into starting the panic away programme
many thanks
DEBBIE
Kerry
Thank you so much Barry For your emails they have helped me so much,I suffer panic disorder and agrophbia. I have been doing all your methods and wow they work,I’m no longer frightned of panic attacks.my 4 year old son is now getting to go to the park and I’m picking him up from school,I’m starting to think I may be normal very soon.your a hero Barry.
Kerry
Thank you so much for your wonderful service you have given me. I have suffered so bad with panic attacks and panic disorder with agoraphobia. I’d just like to tell the world that with just your emails and people’s comments I’m 90percent cured, and now leading a normal healthy life which I thought would never happen again. It feels like a miracle. I’ve only he’d emails for 3 weeks. Can not thank you enough youre my guardian angel my prays have been answered.
jmb,
Thank you Barry for emails,they have been a great help and
comfort to me. I have suffered panic attacks all my life;
50 years in all. It started at my first communion in the church,
I was petrified to go inside the church after.I never told my parents.
I suffered alone until about 10 years ago; eventually told my doctor
what was happening to me.He prescribed tranquillizers,they numb,
the sensations to an extent,but once the effect of the tablets ware off,
I am back to my anxious feelings and worrying will I be able to drive,
to the shops without feelings of loosing control,or will I panic over the ,
simplest thing,like not been able to remember a name.I dont want to give up,
on looking for help,so I will definitely purchase Panic Away and hope it will
stop the panics for good.In the meantime I am getting so much help from
your emails and reading other peoples comments.
Again Thank You so much Barry
JMB
Brad
Hello all!! I have used these techniques with great success in the past. I suffer from GAD and an occasional panic attack but I now control them. I fly on a helicopter as a medic and I am a firefighter. My anxiety never interferes with my jobs, oddly enough! It hits when I am calm and doing nothing stressful! Recently I have been feeling odd sensations in my chest, like a skipped heart beat but I know it isnt that. This sensation creates gas and I begin to burp a lot after the sensation quits. It hits and is gone as quickly as it appears. Has anyone else had this type of sensation and if so, what have you done to fix it?? Thanks a lot!
BJV
Deeds
YES! I get the same sensation in my chest, followed by a couple of big burps! I thought that I was going nuts, but I gotta admit, it’s GREAT to know someone else has the same symptoms!! Good luck to you 🙂
Jasa SEO
I was recommended this blog by my cousin. I’m not sure whether this post is written by him as nobody else know such detailed about my problem. You are wonderful! Thanks!
Elena
Barry,
I am so grateful to you for all your newsletters.This information makes me
feel stronger and keep my anxiety under control. My great fear is public
transport, especially metro. I hope your 20 sec. technique will help me
there in the tube.
Thank you so much!
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