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Why everywhere you look are top psychologists and doctors still teaching outdated methods for treating general anxiety and panic attacks?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
shellie
I have been having panic attacks for a couple of years now, not even sure how long actually. Like many people on here at first I genuinely thought I was having serious heart problems and I eventually went to my doctor about it, and got a full array of tests. Despite the fact that all of my tests were normal (bloodwork, EKG, and halter monitor). I couldn’t help but continue to feel that I had some serious health problem. My doc did suggest anxiety as a possible cause, but at first I didn’t take that seriously. After reading the stories here, I think I have changed my mind. I did not know that anxiety could cause such real physical symptoms. I get heart palpitations accompanied by sharp chest pain that also extends into my neck and sometimes my right arm gets a pins and needles sensation. It is a horrible feeling that I wouldn’t wish on my worst enemy. It is such a vicious cycle, because once the symptoms began, I would become more anxious and I would make them worse. I don’t think that I have generalized anxiety though. I seem to be able to pinpoint my anxiety to specific causes be it financial stress, or lately family arguments have been triggering them worse than I have ever experienced. It is awful. But just reading this, and knowing that other people are experiencing the same thing is a real comfort to me. I also cannot afford to buy the book, but I have looked forward to getting these emails and continuing to learn more about this condition. I feel like it has been a huge help in my attempts to control it and someday hopefully I pray I will be free.
norman johnson
I am a university professor, a mathematician, diagnosed with panic attacks and generalized anxiety disorder about six months ago. I was in the psych. hospital for about a week, since I thought I was going crazy. After all sorts of tests, they put me on xanax + therapy —-this helped but I could not think or do research and my memory was very bad. I thought I would lose my marrage. It was all I could do to meet my two classes at the university. I have been trying to get off the medication and now I am down to 3/16 of 1 mg per day —still afraid to get completely off. I completely stopped the counseling and almost the medication –since I think this was hinding my real recovery. I had a very hard panic attach three days ago –lasted more than 24 hours. I finally signed up for the course and leaned the one move method and it is working for me. But, I spend almost all of my day worrying about whether I have the energy it takes to keep inviting the feelings in. The worst are the nights —but now I have the one move. The 20 second variation is just what I need to try. Please send me your insights and advice —I am almost crying writing this.
Stay well,
Norm
cheryl
OCt 09 I was told I suffered from Sarcoidosis which restricts your breathing, unable to catch my breath scared the day lights out of me. Happy to report the Sarcoid is clearing up but….. I now suffer from the PANIC ATTACK MONSTER. From Oct 009 until March 10 I have had 12 visits to the ER I know the think Im crazy by now. I just feel better if im at the hospital just in case something does happen I will be right there. Well just to tellyou not a day goes by I dont have a panic attack, that is until now,(thank GOD!) At one point I had the attacks a little under control but I had a incident occur with my daughter that scared the crap out of me and wouldnt you know here they ( PANIC ATTACKS) come again biggier and worst then ever. I could take the meds but I dont like to depend on meds, and I really hate the way they make me feel. I dont want to sleep my life away I want things back like they were before. I went to this site and there is where I found my answers three days and the attacks I do have I able to control them not them controlling me. So I just would like to say THANK YOU THANK YOU THANK YOU!!!!
[email protected]
This is for shellie… Same thing happens to me. I cannot go ffod shopping alone, or sometimes at all. I pretty much cannot do anything by myself. I also get that pain in my head..like i have a band around it. I am told that it is all muscle tension and anxiety. I have ordered the panic away, and hopefully it will help…
Nicole
It is so nice to hear Im not alone in the panic zone..I have always been full of anxiety since I was a child but last year in 2009 may, I had a full blown panic attack and was drving, had my son in the car I had to pull over get out and start walking around like a person who was dying I happend to stop at a medical school and I called my friend and she came and took my child. The ambluane came I thought I was dying of a heart attck I was only 34. I went to the hospital on the way I thought the ambulance people were looking at me like I was crazy or a drug addict. When I got the the hospital I of course was fine and exausted for the attack.I was told not to drink any more caffine..I havn’t since. But afer that day I havnt been the same. After the big attack it was followed by smaller attacks cause I was wooried it was going to happen again. I couldnt even drive in the highway ..but I faced my fear and did it anyways.Some months went by and I was fine until a week ago My parents came to visit and It was my idea to drive to the beach I wasnt driving but all of a sudden I felt the sensation after going so long without one I was about to go in full panic mode nut I was so embarrased to do it in front of everyone..so I breathed and some how managed to not go in full panic mode..but I was so tired after..its sucks the life out me..I found this website and am going to order the program and I read where it said tell yourself to have a panic attack and yesterday I had an interview it was the fourth one with this company andI felt as I walking in to the office to sit down a panic moment come over me I escaped that one I told myself to have one..then shortly after I was going to the highway same feeling I told myself to have another one..I didnt and then a little later in the day in the car with my parents I fear cause I dont want to panic like I almost did I told myself to have one and didnt..I dont know why I went so many months without one and then boom I almost had one and am obsessing ever since.I guess its the fear of having another one..this panic problem is so hard on my body and mind I Really hope this program can help!!!
Pete
Keep going I know how you feel. I have been dealing with anxiety since I was 11 years old. It makes me cry when I can’t do things with my kids. I am sick of it and so is my wife. I can’t go on long trips without spending a week on psching my self up. I can’t travel on buses. I can’t fly. All I do is get up in the morning go to work and back home. Home has become My prison. I want to live again. I don’t want to be ruined by this disease. I have all the symptons, dizziness, headaches, heart aches etc. I think I am going crazy. One thing that I have worked out is to challenge the attack. Just like the 20 countdown. Thank god I found this website.
Pete
Oh man when I read these comments I cry. I cry about all the things that are said here. I have realised that this debilitating disease has affected my whole life. It is so draining living with it. Keep the posts going everyone. You may not realise but talking out loud about it really helps. I think it has a lot to do with pressure. Life pressure, worries, stress. It is a disease that has been created by our society of wants more than needs. It is the pressure of modern day survival. Paying bills, mortgage, health, kids, school and success. 20 seconds everyone. If we keep feeding it, it will keep growing just like a cancer.
Lynsey - Glasgow
Hi all, just received some lovely messages of hope and wanted to thank you so much for taking the time to respond. Its been about a month from my first testimonial and I’ve read a lot of my course work and I’m pleased to say that I haven’t suffered many attacks. I’ve seen such an improvement in myself, even my family have noticed I’m getting back to my old self. I’ve adopted many of the methods in my everyday lifestyle and feel much more confident in dealing with this condition. I’ve had a few instances where I’ve thought I was going to have an attack, particularly when I’ve been doing something which has resulted in an attack before, driving for example, but I really feel more in control and sure about my approach to prevent a full blown attack. In addition my heart tests came back fine from the hospital which is another weight off my mind and further fills me with hope for my future. Keep pushing through everyone, there is light at the end of the tunnel!
To Jenna – many thanks for your kind words and recommending a read of footprints in the sand…..never a nicer word written or a truer word said! x
Lori
wow! it is a comfort to know that lots of other people out there feel or have felt just the way i have. it gives me a sense of normalcy.
Nicole
Thank you all for sharing your stories!! Again I feel so much comfort knowing im not alone.I am close to purchasing this program. I am taking one day at a time. I just want to knock this out of my system. I want to be able to travel on a plane like I used to, My son is young so I dont want him to miss out on adventures and vacations as he grows.But how do I do it??My husband want to go on a cruise..2 years ago I would of jumped at it..but now the thought of being trapped on a ship for a few days freaks me out.Why? when I should be realxed and enjoying a vacation?? I am fine If i know i can escape somewhere..why all of a sudden am I afraid to let someone take control ie..driving, flying, cruiseships?I have had a wonderlife life I even traveld to morocco right after sept 11th, back then it didnt phase me..I think pete said it good life has done this to us..all the murders, crime, tradgedies,world disasters, terrisom, child predators, etc..you hear this stuff everday and it has to be affecting me or us somhow.I just want to get on a plane like I used to and be ok that im not flying it and let someone take control..
claire
hi im the same as everybody else had my first panic attack last june 2009 went 2 a&e thought im going 2 die, just to be told i was haveing a panic attack then sent home. i felt really embarresed. Then thats when i went to supermarket and had my 2nd panic attack and i never left the house 4 about 2 weeks after that, i was scared that i would faint when i took my 2 very young kids out,managed to take them out but still cant take them anywhere that not my comfort zone like on a bus. its the shakeing the really gets me that i hated it because it always makes me want to run out the shop!! i been copeing with this for nearly a year now but i dont want just cope i want 2 beat this once and for all!! ive just recieved the first emails and tonight am going 2 the supermarket myself even if a the dizzyness and shakes come im just going use the tips.wish me luck!!
claire
hi claire,i know only too well the feelings you described. i have had pannic attacks on and off most of my life,i am now 31 with 4 children. in the last 5 or so years i have had panic attacks nearly every day !!! my daughter is asking me all the time “why dont you ever take us in to town mum,everybody elses mum takes them into town ?” but the truth is i carnt because of this awful fear of fainting or worse.i’m sick of making excuses now and i am trying to conquer this awful condition but sometimes its a job leaving the house to get my children from school.i hope you managed to go to the supermarket and you continue to beat this fear.good luck for the future and hopefully with a bit of support we can all beat this !!!
Aurea Suarez
You are a big help, Barry….
Nancy Reardan
Your help over the last couple of months has helped me “outgrow” GAD. Thanks for your generous communications.
Dannielle Tassell
Barry, I wanted to thank you again and let you know how I’m doing and about some discoveries I’ve made along the way that might help some of you out there like me. I was having PA’s and GAD pretty bad last fall and thanks to panic away, I was able to get the PA’s under control (I haven’t had one since last December and even then it was mild in comparison) but the GAD was still plaguing me. I was mildly anxious all day and light headed often. It was very exhausting. I’m a tax preparer so being so involved in my job was helping but only a temporary fix and night time was still a struggle to get to sleep. I found myself having to mull over tax problems, etc. to “trick” my brain out of thinking of scary things and eventually drift off, or sit on the edge of my bed and do the exercises Barry taught me. However, often I would wake up once in the night, shortly after I’ve fallen asleep, slightly disoriented and with my heart beating and then would have to repeat the process to get back to sleep. Very exhausting, I was not sleeping well.
However, about 2 1/2 weeks ago, I came upon a book that talked about how sugars/artificial sugars and processed food cause all sorts of havoc with the body. I knew this, but as I am trying to jump start my weight loss again, I thought I’d give it shot and really apply it to my life for a change. Imagine my surprise when within a couple of days without sugar or processed foods, my anxiety dropped way low! I started on a Thurs and by Saturday, I felt amazing. Now I have more good days then bad and almost don’t even think of the anxiety anymore. So this, along with the techniques taught by Panic Away, have given me my life back (and I sleep so much better now)!
Your diet really does make a difference, to help put your mind back in balance. I detoxed my body in 2 weeks and now have started reintroducing certain foods like breads/tortillas or beans, etc back into my diet to see how they make me feel. It is a sacrifice, not having my favorite candy to munch on or my favorite bread or cereal, etc. but the sacrifice has been worth it not struggling so much with the anxiety anymore. I urge you, take a look at your sugar intake (candy, sodas, starches like breads and corn, cocoa, sugar substitutes) and see if you can link it to your anxiety or PA’s. I found a nearly direct corrolation between them. For example, I fell off the wagon a lil this morning and had a bowl of raisin bran. Raisins, as deyhdrated fruit, are loaded in sugar. And now I’m not feeling as good as I did when I woke up. I had this problem when I had 3 small bites of my friends Birthday cheesecake (and i mean small bites) last Friday. Shortly afterwards, I was feeling a lil lightheaded and not as good as I had been. Maybe it’s me and my response to sugar, but according to the research I’ve done, I’m not alone. This also helps people with ADD (me and 2 of my children gave this) and a variety of ailments from diabetes to heart disease. More good fats, less crap, complex carbos, fresh fruit and vegies, protein…common sense, but when applied, amazing! I hope this helps someone…I know how badly I needed this lifeline and can’t thank my friend Su who introduced me to TBM and this diet/way of life, and to Barry who helped me deal with PA’s and brought them to a near halt! THANK YOU THANK YOU!
Lainey Parker
Norm,
I understand how you feel. I too was on Xanax and talk therapy. I also helped me……but, I took my self off of the Xanax because it made me worry more and I almost got addicted to it. DON”T take yourself off of it cold turkey. You will have serious withdraws from the Xanax. I have learned that when I start to feel like i’m going to have a panic attack I go into a quite room or go outside and I count. I count as high as I need to go until the feeling is gone. If that doesn’t help massage your face, under your eyes, your forehead, your cheeks,your nose, everything. It works for me. Don’t cry. You WILL get through this. It just takes time an effort, But you can do it.
Tosha
Hi, wow,reading everything here really show’s me that I’m not alone. I have suffered severe panic attacks most my life, Im 38 now,and I’ve been on 2mg xanax,3 times a day, It works,BUT my head’s in a fog all the time, not to mention I’m blah and no energy ALL day long, therefore it interfere’s with my everyday life, my children, husband, house hold duties, et cetera, and since i’ve been on that dose (maybe im wrong here) I’ve been depressed, so I’ve started weaning myself off them, even one less a day and i feel more alive, alert, and not so depressed, like i stated above, i could be wrong where depression is concerned. When I have an attack I get dizzy, things breathe, and i feel like im not connected to the world per say, I feel like I’m going to go crazy(which is the worst for me and therefore makes the attack that much worse), my heart races of course, and there have been times(embarassing i might add) that i’ve ran all over as if im trying to run away from myself, ha I know, and then i will ball up in the smallest place i can until it passes,eeww, i HATE these attacks and am so scared of going into public and acting like that, soooooo, Im going to try the things here and hopefully it works!!!!! Good luck to all of you, and thank you Barry for the emails, and this site and all the help you are providing us all.
Kojo
thanks bro, i will give it a try. i strongly believe it will work.
ken
Thanks for answering my request for the 20second countdown. I will use this if needed and let you know the outcome. Thanks Barry
Serena
Wow! I have been taking Lorazipam when I know I’m going to be in a situation for panic. I want to get off the meds. I read from a book entitled: God’s Promises for your Every Need. I read the Bible Scriptures dealing with Sufficiency. 2 Corinthians 3;5, Philppians 4;15, Romans 8:37, John 15:7 and Psalm 103:2-4 are just a few. This REALLY helped on a 2 hour trip one way. On the way back.. I was so exhausted, I went ahead and took ONE pill. This was a milestone for me, because previously, I had taken two pills both on the way there and on the way back. I decided to research on the internet and I just found this site about 3 days ago and already it has helped. I have panic attacks when riding in the back seat, dental apts.,etc. They tell me it is a control thing. The first thing I learned from this site was to tell the attack when it is coming: Come on, give me the Panic. It WORKED! I am so thankful for this site. I cannot afford the book at this time, like many of you. I will also try the 20 sec. countdown. It IS Wonderful to realize 1) nothing BAD will REALLY happen to you due to a panic attack 2) YOU are NOT ALONE in this.. many others are feeling EXACTLY like you and 3) Finally someone decided to give us REAL help! Thanks alot! I can’t wait for the next newsletter. May God help us all to OVERCOME!
arnold
thanks a lot for 20 seconds countdown, it’s really works. thanks for caring me.
Vicki
Telling myself to “bring it on” has really helped! I will try counting when I feel another coming on, I have GAD and it has been a battle for 20 some years. Reading all your emails has made me realize how many people are affected by this. I will think of you all out there as we work together to battle this terrible illness. I am so glad I came across this website and reading the newsletter always boosts my dealings with anxiety.
leni
hi,same experienced..i have always panic attack everytime i will go out…im afraid to ride on vehicle and go to market without comapanion..but,when i saw this website and starting reading about anxiety and panic attack…i am slowly applying it to myself,especially the deep breathing,drinking water and 20 seconds countdown,and it really works …and i wish that my anxiety will be cure…hope so,god bless
Greg
I’ve been getting panic attacks for about a month now. The first one was one of the most terrifying experiences of my life- I 100% thought I was having a heart attack and was going to die at age 21. I am overweight so I have been worrying a lot lately about what could possibly be wrong with my health. After the first one, I knew what they were but that didn’t make them any more comfortable. I found myself entering every situation thinking about what would happen if I needed emergency help, who I would tell, how long it would take for help to arrive, if I would survive the incident, etc. I have been having dizziness off and on for a while, strangely enough I get dizzy in my own apartment but I still didn’t want to leave. Yesterday I seriously sat in my room all day not wanting to do anything, even though I was still feeling general anxiety all day and had 1 panic attack. It was just where I felt I had the most control. I came across the site last night, stayed up reading part of the book, and had some of the most relaxing sleep I’ve had in a while. I woke up today feeling confident that I am in control of the situation and my anxiety level is WAY down although not 100% gone. Haven’t had a panic attack yet, though I have welcomed them on a couple of times. Yesterday I wanted to do nothing but sit in my room and not talk to anybody, but today I even suggested going to a movie with my roommate and we are headed that way in just a little bit. I’m going to finish reading the book tonight and probably reread it a couple of times. I’m looking forward to having my life back.
nina
I have been having panic attacks for about 7 years i’ve been to a councillor a phsyciatrist hospital a few times with panic symptoms and have a drawer full of anti anxiety pills which i wont take because i’m terrified what they may do to my brain!. Im so glad i’m not on my own and reading your stories have helped knowing i’m not on my own. I’ve took on board the 20second advice and i’m going to try it out….What have i got to lose.
Sajjad Khan
Thanks for the tip, it was very useful and works brilliantly. Thanks again
abdallah
thank you so much for this tip, which i am going to use immediately. your materials are excellent and i am still reading them slowly so i can understand them. i had been in this situation for the last 20 years, but started to be stronger one month back . i am sure i am gana over come this difficult situation very soon
thank you once more
Liza
Dear Joe,
Thanks for always sending me some comments from people with the same situation as I am. It helps me a lot and ease my anxiety. I am always praying that all these things well be gone because of your one move technique. I love the one move technique. Guys try that. It really helps. Send me always comments. Thanks Barry
robert
im 23 and hv bein havin deys panic and anxiety attacks for over a year!tis just horrible de toughts dat pass trough my head and de feelings im having!!had all de tests and nothing but my over imaginative head is de problem!wud luv if i didnt hv dis issue but it wont ruin me any more its held me back long enough!tis a great comfort dat other people out deir are on a simaliar boat!best of luk to all!,ur info and methods on all dis is very much appriciated…keep dem coming,tanks very much.rob
Janine
Well found your site a couple of days ago and am eager to see how it goes. Iv suffered from Anxiety for most of my life on and off. Im at a point where im very limited in what I do in my life, I dont drive, I find it hard to leave the town I live in and have issues being on my own in certain places. Im just glad i having a very supportive family and fantastic friends but i guess there has to be a point when you need to let go and be able to deal with it on your own. If someone gave me one wish in life it would be to be fear free so i could do all the things that i would love to do but dont for the fear of the “what if’s” iv read many books seen many people and am currently taking effexor but am still not at a point in my life where i feel free. I love reading your techniques its great to see some new and refreshing techniques (Tools when having an attack or thinking that you might). Well see how we go over the next few weeks. Chow!!
Kasia
Hello,
Only some time ago I realized, that I might be one of the people who suffer from anxiety and panic attack. Couple of months ago I went on the party, and the next day I felt very bad and weak..I thought it is a simply a side effect of having few drinks…but the next month it happened again, while I was traveling by train to attend one of the dance auditions (I felt very weak, sweaty, and extremly shaky- which was the worst part, becouse I couldn’t control it!) .Next day I went to the hospital, but they couldn’t find anything wrong with me. This same story happened next month,after that I realized, that it’s not a medical problem, becauce my hart was pauding like crazy, straight away I got swetty hands,cold feet,fast breathing,diarrhea and the body shake of course!
My doctor prescribed me valium…but I’m not a,, medicine taker” person, so I started looking for a diferent solutions- that’s how I met psychotherapist and visit him twice already.
Now I’m looking at this web and trying to convince myself that this method will work.
This attacks are very scary as I’m trying to stop shaking….by breathing…and now, maybe I’ll try counting down method. I’m really hoping that this will help,as I used to be happy, very energetic person, and now I’m spending most of my time at home. I’m crossing my fingers for everyone!
Visia
The worst panic attacks are coming in the night. This is what I am experiencing from time to time.
It takes me half an hour to get out of it. Next time I will try the 20 Seconds Countdown because it is much
faster than 30 min.
Thank you, regards.
Visia.
Nat
Wow, I thought it was just all in my head….now I realise I am not alone… thanks gonna try it….
david
hi all,
reading these posts really helps me and gives me courage, i am passing through a difficult moment in my marriage, and the past 4 months have been awefull with anxiety, at first i didn t know exactly what it was, my throath would nt swallow, vomiting, nausea, than it was anxiety, i am on medication now, its been 4 weeks, at least i am eating and sleeping, it was difficult for me to accept the medication, but i could nt cope with the fearfull thoughts. i have bad days, but at least i m in control. meditation is helping me a lot also. still i can t watch horror movies, and some places makes me jumpy….
peace love and health
Clarence
i found myself in the ER because i thought i was have a heart attack. only to be told it was anxiety. so they said see your family doctor. last night i awake 4:00am feeling dizzy tightness in my throat shortness of breath racing heart with tingle sensations. i thought i was going to die. i call 911 i was going back to ER. but when they came. the feeling was gone. so this moring got news letter. just reading all the peoples having the same . makes me feel so much better. i’m not alone Thank you.
Amy
I am so glad I found this site! I have been dealing with depression and panic attacks for years, but with medication to help control it. Recently after a job change and problems in my personal life, I have started it all over again. I experience alot of the same symptoms (chest tight, uncontrolled crying, shortness of breath, heart beating fast, feeling dizzy/faint) and I am now trying the 20 second count and telling it to come on because it will not hurt me. Thank you Panic Away and all of you for letting me know I am not the only person out there who feels like they are going to die or lose their mind.
Liza
Dear Barry
Thanks so much for the program, at first I think that was not so mean to me, but later on as I read the book again and testimonies of others I feel I got the cure, Im feeling back to normal though sometimes its pops up but now we dont have fear coz we know this is passing and all are illusions. Thanks for readings. You are a big help to many people who suffers anxiety and panic attack. Thanks. Liza
angele
I am in tears right now, reading this, there are people with my symptoms, i have chronic anxiety it has completely ruined my life and practically dabilitated me, its HORRIBLE!! and i am only 28! I have had this all my life but it has gotten so much worse, and so has the dizzyness and pains in my body..These emails have helped me control them somewhat for the 1st time in as long as i can remember, I find myself able to leave town now, and its been years! Therapists are garbage to me, they made me worse, but you my friend are an angel, thank you::)
Mel
It’s really comforting to read all these posts! It was so easy to think that I was completely alone in my feelings and struggles. One of the hardest parts (for me) is remembering back to all the years past when I functioned without anxiety and did so many of the things that (now) just seem impossible… Something as simple as meeting a colleague for lunch in a restaurant is an act I now avoid like the plague…. Pretty much all types of meetings with others in a work situations bring-on terror. I understand the truths that panic and anxiety will never hurt me or cause me physical harm, but most of my fears stem (not from fear of physical harm) but instead revolve around the fear of blatant humiliation and the potential repercussions. That fear of “what will the other person think” when they see me squirming around the other end of the table, visibly shaking and breaking a sweat… It seems to really revolve around my inability to disguise or suppress those symptoms that seem to give-away my internal turmoil along with my exaggerated fear of what others will think when they see me struggling with them… Many of these people are counting-on me as being a capable business partner or colleague. I honestly think that I could “kick” this anxiety if I had a way to tell myself that other peoples perceptions would never harm me or my business relationships (much like the realizations that no physical harm will come from the panic attacks). That seems to be a much harder thing to come to terms with and any suggestions would be welcomed!
Mellow
i am 21 nd hv been suffrn 4rm anxiety since july ths year.it all startd wit alot of fear for my life due to an incident that happend over nyt and my panics started.i hd difficulty n breathn nd at time souldnt sleep then later couldnt swallow,eat nd ws choking to evrythn includin my own saliva.i thouht i was sick so went to the hospital only to find out tht there wsnt anythn stuck n my throat or anythn wrong wit me and tht i it ws only anxiety.ever since then my whole life changed,my slipn pattern changed,wake up early thn before,feel sick every morning,the diziness,havn 2 think alot,sweatin,chest tightness,ponding heart nd so on.i hav changed doctors thinkin th 1st one wsnt doing his job only 2 find ot the same thing.i hav panics almst evryday nw nd its disturbing my evryday life,i dont enjoy things as much as i used to and evrytym i am alone or hurt or nervous or anxious it gets realy worse.been reading Barry’s guides and all and hopin it will work out 4 me.i am trying the 20secs technique now!
Aline
Thank you so much, Barry McDonagh! Your advices are way more effective than the “old ideas”. Thank you!
Robert W
It is inspiring to read the suffering that others have as I feel assured that I am not alone with these feelings. This helps me feel normal…why? Because for the last few years I have felt alone and misunderstood. Now I feel like part of a community of fellow sufferers and not some isolated freak.
I will add these little tips have had already proved remarkably effective for me and I cannot believe how simple they are.
Thank you from my heart !
william ball
Hi I’m 20 years old and I have been haveing attacks every sees I was 18 I don’t know how or why but all I know is something I look at my 2 mouth old little girl and start crying cuz I can’t fully take care of her its so heart brakeing there has been so meny times I went to the ER and there can’t tell me a thing cuz thay don’t know I’m hopeing this program works so far it is but iv been sick to so I don’t fully know yet but I find talking about it really helps so if you wanna talk plz let me know it helps me so much
Thank you and god bless
vlad
Hello everybody
I am experiencing Panick attacks again after some years. I had rough times in last year but I have learned how to overcome this.
FIRST OF ALL DO NOT THINK ALL DAY ABOUT PANICK ATTACKS – THE MORE YOU THINK ABOUT THE MORE YOU WILL HAVE .
SECOND . You will finish 99% of this ONLY when you will forget about this. And when you have it again.. more rare… it will be really weaker and weaker. IGNORE and forget about it
THIRD. when first symptoms appear , try do something else
If anyone wants to know how I succeded 99% , with no pills , just write me on [email protected]
As a conclusion of what I have read…. reading your comments… I have the feelings of a panick attack.. so I end now.. and focus on something else… like TV .. Cartoons… whatever… IT HELPS>
Vlad
Ally
I am having a really hard time at the moment trying to control my anxiety. I’m almost 21 and have had it since I was 14. I learnt to control it through mindfulness around 2 years ago but it has become really bad over the last few weeks again. I can’t sleep, and if I do manage to sleep as soon as I fall asleep I wake up with a surge of anxiety all through my body, it is to the point where I am truely afraid to sleep and I don’t know how to get past it. I get intense cramming over my body, dizzy spells, heart pounds, tight chest, and nausea. I get these a few times daily. And when I don’t have anxiety attacks I’m constantly feeling completely disconnected from my own body and im always really in zoned out and tend not to be able to talk to anyone cause I’m so stuck in my own thoughts. i find this disconnected feeling impossible to get past. Does anyone else feel the same??
Also Just to add that last night I actually slept eventually thanks to all your stories, it made me feel alot less alone.
Kindest regards,
Ally
Kristi
Its good to know that there are others out there that have this same issue. For some reason, my panic attacks are only triggered by winter driving. I am terrified of getting in an accident. I am a small town girl that moved to the big city about 3 years ago. I am still not totally comfortable with all the traffic and I think thats what scares me most. If I know I have to get into a car to go somewhere, even if its somewhere simple like the grocery store, I have a panic attack. To make matters worse, I have an hour drive into work one way! It makes the drive to work almost unbearable. There have been so many times I would pull over and just cry it out, because its the scariest thing to experience when your alone in your car. I went to the doctor who put me on Xanax to help me cope, but that is only a quick fix. It does not take care of the actual problem. I am going to give “Panic Away” a try and hopefully it will work for me. I want to get my life back and be the person I used to be… I’m just not myself…
Michelle
i have had panic attacks(i didnt know this until ,my DR told me), all i know is i get dizzy spells and i loose control, and this only happens wen i am driving, and this is scary because i am afraid i’l get into an accident and worse driving with my daughter, and everytime i get into the car, i am already worried of what if i get an attack? i think even if i wasnt going to have an attack, just because i have thought about it then i am going to have it, this is a terrible sickness and i dont even wish it for my worse enemy, it stops me from living my life, how can i move from a healthy normal person to a sickly person just like that. as for being dizzy, it is the worst that is happening to me, sometimes i even wish i never wake up so i can just get a break from this sickness
Margaret Dickinson
Thanks for the 3rd e-mail, am feeling more confident in myself knowing there is a way out of this and that I am not alone. I love coming onto this site and reading other peoples stories, even though it feels like I am reading my own story. God bless all of you, especially Barry your help has been tremendous. x
desres
First i want to wish everyone here a very happy & healthier 2011
I have just been diagnosed with panick attacks had 2 very bad ones started 2 weeks ago so spent my xmas & new year going between hospitals emergency & for extensive test’s to be told i have panick attacks & i couldnt believe what they were saying how can stress cause such a serious episode where i thought i was having a heart attack …twice !! thought it was all over
Anyway i have researched this so much & seems like apart from changing my lifestyle which looking back i needed to .. just became a workaholic, work for myself, live alone & never taking time for myself & shutting the rest of the world out & couldnt be bothered .. these attacks have given me a big wake up call & i am determined not too let my thinking rule & ruin my life .. the hospital gave me tablets Lorazepam i threw them away bought some Omega 3 & was already taking vit B & today got some natural herbal calm tabs & thats all i am going to take, after what i have read on here & other sites its seems to be mind over matter .. it took me until yday to get over the shock of the attacks but now i feel good like it was my body just giving me a kick up the backside & saying hey wake up & enjoy your life !! .. i am doing breathing techniques, back to exercise & ready to take my life back 100% & hope others feel the same way ..thanks to this site for making us all stronger & taking our future in our hands good luck to all x
a mother
hi,, i don’t know how to thank you .. your newsletter is not only help me but also help my family,my kids are also disturbed by my anxiety attacks,, they were suffereing as much as i was.i can’t afford your book but your letters help me alot.God bless you
Wes
Thanks for the tip…I take Ativan and it helps to stop the attacks but I’m tired of taking it….I have all the symptoms…tightness,dizziness,shortness of breath….it is terrible in the car and I used to love just driving and being out and about…now it seems like only once or twice a week I can go somewhere by myself….I will try all of these methods and continue to workout…I am 32 and overweight ..I workout alot and ny weight really varies month to month…anyway thanks and I am goin to beat this I know I will