Gratitude Lifts The Weight of Anxiety
Let me tell you why the art of gratitude is such a great tool for ending anxious thoughts.
A lot of people write telling me how their anxiety makes them feel very cut off or removed from the world around them. This sensation can be distressing as people fear that they will never be able to feel normal again.
This feeling is common and in my experience is mainly fueled by a cycle of anxious thinking.
A person with a panic disorder or a generalized anxiety disorder will spend much of their day mentally “checking in”.
Checking in is a term I use to refer to how people with anxiety constantly monitor their mind and body.
“Am I feeling ok?” “How are my thoughts ?”
“Am I feeling secure or on edge right now?”
The reason regular checking in happens is because anxiety has such a powerful effect on the mind and body.
People tell me that they can deal with the anxious bodily sensations but it is the anxious mind that causes them most distress. That is what I want to address today.
Anxiety can often feel like a thick fog has surrounded your mind. Nothing really seems enjoyable as you are always looking out at the world through this haze of anxious thoughts and feelings. This fog steals the joy out of life and can make you feel removed or cut off from the world.
The anxious thoughts act as a barrier to experiencing the world and this sensation of separation then leads to feeling even more upset as you fear losing touch with yourself.
So how do you get this anxious fog to lift from your mind?
When someone is very caught up in anxious thoughts they are top heavy so to speak. The constant mental activity they are engaged in has caused an imbalance where all of their focus is on their mental anxieties.
A powerful way to move out of this anxious mental fog is to switch your focus from your head to your heart.
By simply making a deliberate shift of attention to your heart you will find the anxious thoughts dissipate more easily and the mental fog starts to gradually clear.
You can make this switch by practicing the art of gratitude.
I am sure you have heard of people speaking about the art of gratitude and the benefits it can bring to you.
Did you know that it has now been scientifically proven that regular practice of gratitude can dramatically change your bodies chemistry giving way to a more peaceful body and mind.
The Heart Math Institute has 15 years of scientific research proving that a simple tool like the art of gratitude can dramatically reduce stress and improve performance for individuals and organizations.
Many Fortune 500 companies are now starting to use this technique to reduce work related stress.
I am going to outline the technique briefly in a very straight forward exercise so you can start practicing right now.
When you practice this exercise you will feel a lightness and greater sense of perspective on any matter that has been troubling you. This activation of your heart emotion will lift the sensation that anxious thoughts create.
This is a very simple exercise but it is really powerful. Print it off and try it someplace where you can be alone.
Are you ready?
-Begin by closing your eyes and moving your attention to your heart area.
-Imagine a feeling of warmth emanating from the center of your chest.
If appropriate place your right hand there. If you are around people or driving etc. simply imagine your right hand resting on your heart area.
Imagine this area glowing warmly for one to two minutes.
-Now, begin to focus on something in your life that you feel a genuine sense of appreciation for.
This can be one or more things that you really appreciate having in your life (e.g., family, health, friends, work, your home, a beautiful day etc).
It is important to focus on things that spark a real sense of gratitude and appreciation. If you really appreciate the thing you are thinking about, you will immediately feel a response from that area by way of a light warm sensation in your chest or an involuntary smile (remember those).
It does not really matter what you think about as long as it evokes this feeling of warm appreciation from your heart area.
Don’t struggle with this exercise. Everyone has something they can be grateful for. (Remember, the cemetery is full of people who would love to have your problems!)
Do not worry if you are thinking of your partner/family and you do not feel this. Some days it will be people close to you that will spark the heart feeling, other days it may be gratitude for very simple things like the fresh air you breath. It depends on the mood you are in, -remember it is the feeling you after.
The feeling we are looking to achieve is unmistakable, it is a positive change in your emotional state.
I say it is best to do this exercise alone because you will need to stay with this feeling for as long as you can.
Then, when you feel you have taken it as far as you can, open your eyes.
There is no time frame on this exercise, it can be a few minutes to half an hour. Again it is about establishing a heart/mind connection and getting your awareness out of the anxious thoughts and more into your body.
After a few attempts you can incorporate this into your daily routine.
Do it in the car. Do it sitting at your desk. Do it before you sleep at night.
You have to practice it frequently. Just like a muscle your heart will get more accustomed to this state and you will be able to switch into that feeling in seconds.
With practice you can also use this exercise in the middle of any stressful situation. You will be surprised at the positive outcome in terms of your own stress levels and the change in others around you.
This simple exercise can completely transform the outcome of interacting with other people, be it work or personal relationships.
This 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 sure you agree that it is a worthwhile exercise to incorporate into your daily life. It is my experience that most people do not have the patience or time to make major lifestyle changes. By using this one simple exercise you can make a dramatic improvement to the quality of your life.
The simplest things in life are free and this is one of those gems.
Don’t pass it up
Kind Regards, Barry Joe McDonagh
Learn more about Panic Away here: www.PanicAway.com
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
NW Rebel
For years I thought there was something physically wrong. Then my wife was reading a magazine with an article about panic attacks and anxiety disorders in it. She said ‘read this, it sounds like what you are feeling’ and sure enough. I wasted a lot of money on Doctors that did nothing for me. This (Panic Away) has given me comfort and a sense of relief and freedom, and it only cost me my monthly internet bill.
Thank You
alice
i just read how gratitude lifts anxiety away. it makes a lot of sense and i just practiced it. it does work!!! im going to practice it every day because im excited to feel the full results from it. thank you so much, you are helping me a lot with your mini series. im living by them. they give me hope and reassurance!!!
ELIZABETH
10-14-09
PANIC AWAY IS THE BEST THING THAT EVER HAPPENED TO ME ON THE INTERNET.
I LOVE GETTING ALL THE INFORMATION FOR FREE AND IT IS ALREADY GIVING ME A LOT
OF CONFIDENCE IN MYSELF. I KNOW I CAN START DRIVING ALONE AND GOING BACK TO
COLLEGE. NOW I CAN WATCH MY GRANDCHILDREN BY MYSELF.
THANK YOU
jason
Thank you so much, you are making a difference in my life and i now you are proud to help people and you should be, even this mini course is so wonderful and it’s great to have people like you, Ive suffered from panic attacks since i was 14, and i’m now 31 my biggest fears were going over bridges thinking they would collapse, and also obssessed over my health worrying i had illnesses when i didn’t the hospital has seen me SOOOOOO many times I am quite sure i had set records for going up there and it is a little embarrassing but ALL your info is so true, thanks a million for helping me and several other people reading your valuable info and kind words you are a true gentleman and youv’e made differnces in OUR lives ands it’s greatly appreciated.
Barbara Stevenson
not sure if thjis is were to reply to you I found this site awhile back about the day before Thanksgiving i had a panic attack its been along time since ive had one. Ive been on medication some time now. was angry cause it came back but when i started to read your site It helped me so much i was able to spend a good Christmas with my family. I like the idea of saying come on bring the symptoms on saying go ahead to the panic attack it really worked i use it all the time as my coping now. thank you so much all of it has really helped me so much/ I even told my therapist she said I never heard of it that way she was surprised. Thank you for letting know my my feeling arent threatening. and wont hurt me I keep all Ive learned from this site in my mind. bless you thank you so much.
heart
your the answer to my prayers…million thanks to you….
Iris
thank you so much sir,for your very wonderful topic …it helps me so much…now i feel better because of you! many thanks to you!
Ashok
I can can say nothing more but only thanks to you who has given me these valuable consultation for free for a poor people like me without any money.
Thank you very much .
Regards…
Ashok
Julie
You are wonderful! God bless you for the work you are doing. If we all practiced gratitude the world would be a happier place. Thank you for giving us a new perspective on things.
AMAR
I HAVE READ IT ONLY TODAY AND BEFORE EVEN TO START PRACTICING IT, I ASSURE MYSELF
THAT IT IS GOING TO WORK VERY EFFECTIVELY COZ IT IS NOTHING BUT A KIND OF MEDITATION
WHICH CAUSES THE MIND(A SCORPION BITTEN BY A MONKEY) TO COOL DOWN.
WE ARE WHAT WE THINK. SO IF BY THIS TECHNIQUE WE GENERATE HAPPINESS, WE ARE THEN REALLY HAPPY AND THEREFORE THE UNIVERSE THEN IS A HAPPY PLACE TO LIVE IN.
TO START WITH I CONVEY MY GRATITUDE TO YOU FOR TEACHING THIS WONDERFUL TECHNIQUE.
AMAR
salini
thank you for sharing your sincere helpful methods which cures countless people.
marine
past 4 e-mails that u send me….really helpful 4r me….its like 80% problem solved….million thanks to u….i love u…..
hazel
Thank you so much for your advice.I have been down that dark road for the last 10 days………..you left your message when i couldnt get any help from my own GP…not his fault as I found out later,.my phone battery had run down so he was unable to contact me ……….so I am now going to practise gratitude for both him and yourself for being there when I needed you!
klio
I have been reading your daily mail-gifts and since then, not a single thought of panic crossed my mind. They seem to work!!!! Although it is hard to believe that a 14-year torture may find its way out so easily, after I have tried everything from medicine to psychotherapy, I feel I can put my trust on this. Thank you very much. If by the end of this course I manage to go and visit my beloved son in the foreign country where he studies, I will be so grateful to you that no words will ever describe. God bless you.
Calculus
It is indeed a simple yet so powerful way of putting your heart and mind at most ease…rest assure that i will definitely practice all the things you have taught us…i am feelin more safe and relax…continue to navigate us to a brighter future…thank you so much
Emer
I am trying so hard but still struggling.
Today is the first day in 16 months that I didnt take a xanax..
Thank you ..
Emer
Celia
I will pratice your techiques every day anything that will help me feel less anxious.
Jan
I’m not sure if this a heart/related thing…but I had a good cry today in front of my husband and now I fell much better.
farhi
Sir,
Thanks a lot for your mails.. i know it will definitely help me in future as we all need a good and a sincere friend who helps us when we needed…so thank you for your advices…i’m highly obliged 🙂
God bless you…
take care
Steve
Having recently been pushed to the edge of a breakdown.and knowing from past experience,how dreadful depression can be,to find someone like you giving such wonderful support and advice,and not demanding large sums of money for some “Miracle-cure” is priceless.
Thank you so much,I will use the techniques you give me.
In fact,Im using todays “Gratitude” tip to show my gratitude to your good self! Thank you!
michelle
I just ordered panic away and praying this will work, I have been on medication for 9 years and in Febuary i was comming off it. I was down to only 5mg and doing wonderful, then suddenly alot of things in my life were changing for the worse, Mom diagnosed with breast cancer, then my husband was in a motorcycle accident,now my mom is diagnoster with uterine cancer. This all triggered my anxiety to all come back and boy am I slamed!!! I’m hoping this panic away helps. Thank you, Michelle
Yunie
I just finished crying. now I am feeling better and after I read this email then practiced the gratitude, I feel like I am connected with the world again right now. I have been feeling anxious since 6-7 months ago, but over the last three weeks, the anxiety was getting worse. I thought I am going to die, as that thoughts are still in my mind these days. Seems so hard to get rid off the terrible feelings. I will have a long flight to Europe and I feel scare to fly. Of course this thought is really horrible. I just hope that I can feel better again and normal like I used to be. I want to feel the world and enjoy the life.
LJ
Thanks for all the hope that i could one day feel alot better or maybe even normal again that would be really heaven.
abby
i thank u so muck, im new to this, i was recently dionognosed, this is very terrible n i hate the way i feel, i am tryn my best to be normal again, thanks to you…
Hans vanderklift
Barry:
Thank you for all your info.
My anxiety is caused by feeling guild and anger.
How can I label these categories ?
Many thanks in advance.
inês
Thank you so much Barry for beeing such a kind and generous person.
Sometimes it’s so hard to leave your old habits and try new ones.
I’m sure the gratitude exercise will do miracles and i will have to force myself to stop a few minutes a day and feel grateful for all the wonderfull things in my life.
God bless you for helping so many people
anthony
thanks, the information given helps you have the tools in your head to feel alot better
jeet
i m really thankful. He knows everything abt how to treat internal fear. i will be really thankful to God if i can ever meet him. his tips are awesome…
Samson
Thanks to you. My attitude is changing. I was almost on the edge this week. The first mini course gave me a lot of relief. I am practicing it-it works well. And I will do the same with this one.
You are really doing an amazing job. God bless you!
Gail
I had been suffering from anxious feelings for the last 3 months and my doctor recently told me I had a general anxiety disorder. She prescribed anti depresssants which made me feel really unwell. I downloaded ‘Panic Away’ 2 days ago and read it all yesterday and was ready to apply the technique of just going with my anxious feelings if they arose. Strangley, they didn’t and I feel so much better knowing that I can control how I am feeling. I am feeling more like my old self and much more positive and in control. I know it’s early days yet, but this is working for me when I thought that I would never feel back to my old self again! Thank you so much! I am looking forward to receiving the hard copy of the course and will continue to apply these principles. Thanks again
Jeanie
I have suffered with PTSD since childhood and panic disorder since the early 1980’s. Over the years I have tried many things to deal with this and take medication to take the edge off which has helped greatly. About 2 years ago I started attending Al-anon which helps friends and families of alcoholics and this has saved my life as well as starting to give me the tools I need to deal with all the feelings I stuffed down as a child. It is the inner child within myself that needs the reassurance that all is ok and to incorporate her into the adult person I am today. Yes, gratitude is so important and I will use your technique and be grateful for the inner child that suffered so much growing up and put her into my heart and acknowledge how important dealing with the extreme fears of growing up in an alcholic home. Your technique is just another tool to bring those of us who suffer with anxiety “peace of mind” and body to start enjoying life and being “whole” again. Thank you for the great idea.
Ewa
Hi. I started having panic attacks in my high school, just after my dear grandmother died, but I managed to overcome it. Then after my mum developed bi-polar depression I started again, but even worse. I was put on madication and was seeing school psychologist, it was very hard time form me but I eventually got over it again. Now few years later after I finished uni it started again…actually, for the last few months I felt anxious about getting a decent job and starting up my career. I developed feer of working in a professional environment, but also I started sleeping badly whenever I knew i have to wake up early to go to work.. It turned into constant fear and exhoustion of not being able to relax and sleep. I now worry about money, not being able to move on with my life and career, I also developed fear of flying (which I never had problem with before!) so I am angry at myself for my negative thouths that are constantly coming back to me. However, after discovering this web site i started believing that I can once again put an end to my suffering. Thank you for giving me a hope. I will try my best to put all your tips into practice.
Zhana
This is a nice practice. I once read, that even laughing and smiling alone helps you body produce the hormone of joy that reduces stress.
fran
You are really God sent….i have being praying to God to help me find information concerning my anxiety. I have gone to the doctors but they couldn’t help me, so i stopped. When things got worse i decided to committe sucide cause i have done everything in my power to help me, but nothing seems to work. Life was not worth living for me.
Just yesterday i was crying about my problem and praying at the same time and i came on the net searching for info on anxiety cure then you just poped up so i tried the first exercise that night. It helped. Today i realized during the exercise i have lost connection to the world and it feels so scary.
I came home crying and crying wondering if only i can find a way a method of connecting me back. But wow.. Then you poped up again as if you knew what i was thinking and going through…Now i am really going to try this new method and i know it would work.. Thanks so much, you have given me hope. I don’t have to give up on myself. You don’t know what you have done to me just now. My tears have turn into joy.You are truly God sent.THANK YOU.
jagdish
what i can say thanx a lot, it is really helpful,makes lot of difference
Vincent
I just wanted to say thanks Barry ! I’m 40 yrs old and I’ve suffered on and off with severe panic attacks/anxiety and depression since I was a little boy. Your techniques are simple, yet profound. I wanted to extend my GRATITUDE TO YOU ! For having such a huge heart with sharing info with people who Yes !
in this economic time…may not be able to afford your services….it’s a true blessing from God….with God all things are possible….I have sympathy and empathy for every person on this site….I will be writing a NY TIMES BEST SELLER within the next 2 yrs….callled…..”I Wouldn’t Wish it on the Devil ~ A Doctor’s Biblically triumphant Battle over Panic Attacks/Anxiety & Depression”….I’m sure that your work will find it’s way into a chapter or 2 :))….been my dream to write this book for 7 years now !! Thanks again ! May God richly bless you and your family during this holiday season !
Kirstin
Have you written this book yet? I always saypanic and anxiety I would not wish on mt worst enemy. It would be great to write a best seller and expose this horrible disorder and the extreme number of people who are afflicted.
Martin
I never thought of gratitute as an antidote for anxiety, but I believe it is possible and I will try it. You seem like a kind person with a very kind face. Thankyou .
margot berry
thankyou for your email on thanks giving sounds good and makes sense as i have a lot to be thankful for hope it clears my mind
Joe
I’ve only been viewing these sessions for a few days now but I’m already starting to see an improvement in my recently discovered GAD conditions. For years I thought there was no help for me but after researching this topic on the internet and reading everyone’s comments, I know that I’m not alone. I’m looking forward to continuing with these sessions and will continue to improve my knowledge of this condition.
suzette
Thank you again for great tools for free. I never imagined this happeneing to me I’m a very strong individual that always was depended on by a lot of people,til it hit me with a vengence and have had a tornado going on inside of me it all started with a lot of stress then depression then anxiety and then the MONSTER of non stop panick attacks. I’m afraid of everything this is so not me. Even xanax doesn’t work for panick attacks it just makes me groggy. I am glad for people like you who are actually trying to help us without paying. Its nice to know someone really understands and cares. Thank you again suzette
joanna
thank you so much x
Klara Hrusovsky
Hi Barry, many thanks for your wonderfull advises. About our hearts and gratitude. I do it because I love my Lord and I praise Him. I have noticed myself I have more peacefull mind than before. Thank you once again. Klara
jared
thanx so much
lesley
thank you , so so much . i will be truly thankful to u . my panic attacks have been extremly bad but since i started this program it has had a massive effect on them . i was on very strong medication . but your method has been more affective . thank you from the bottonm of my heart
Susan
Barry, thank you so much for your program, I just started it this month and am finding it a great help. For me it has always been the fear of the body sensations (heart related…) and overcoming the lie of it. GAD has been my daily struggle and I’ve had panic attacks on and off for many years. I have confinence in this program and am looking forward to a great success. Thanks again for all. Susan
Sangita.
All i can say i am getting better day by day,reading your artical and doing what you are asking me to do thankyou .and a big god bless.
GAJENDRA
i have found your website by luck. i am feeling myself lucky
i will be trying your tips from today
Sangita.
Hi Barry,thankyou for all your advise.i must say i feel so much better reading about the panic away,ad the anxiety,thankyou for all your support,god bless.
Robin
I dont suffer terribly, just up to important meetings etc at work i get myself worked up to a terrible state. Awful recurting thoughts etc. Im glad i stumbled your site and you know what, it works. I recently have ben having ‘is this it’ type thoughts, as in boredom with the monotony of life, even though i know hiw lucky i am. Thr thoughts just keep coming. Instead if wondering and trying to block ive embraced them and let them in. They then pass quickly and are already becoming less frequent.
Realise your not going mad…… its a bluff…..
Cheers
Meaghan
I grately appreciate your posts you send out regularly, they are tremendously helpful!!!!! I do not feel alone trying to deal with my panic/anxiety attacks.
Vangelo
Hello,
All I can say is a big THANK YOU…………
lynn
thank you so much for your emails they really help me i hope to buy your course soon when i can afford it.
i have suffered for years and only after reading your emails and comments that people have left realise that i am not alone and that other people have these horrible thoughts and sensations aswell
many thanks again
omar
2 days into the course and i am a different more confident person, the way i used to be. When trying the gratitude excercise, the only gratitude that came to mind was the sense of relief your work has given me to be normal again and really understand what has been going on with my health over the last 2 years. It made me smile and i will practice more and more hourly not just each day. thank you again and keep up the great work,
omar
A. Soliman
Thank you so much. I am really out of words to express how much I am so happy that I have found you, I have been in this GAD for 6 years nothing worked for me nothing helped me. This last years was only fighting againest myself because I knew deep inside that it was all an illusion what am I feeling so I had to take my daily life normal and just keep fighting againest what I feel or think and it eated me. but after I readed your advices and following this short course ( this is the 2nd one I get to my email ) I learned how to stop fighting and just in some how listen more to the thoughts and feelings without being afraid from them and I have to say the last 3 days have passed really different even if the change is small but this time I feel that it is different. am so thankful again. and I wish you all the success in life.