How to Turn Fear Into Excitement
Can we turn anxiety and panic into a positive experience? Can we transform fear into excitement with one mental switch?
I believe we can and I am going to explain how it is done.
Anxiety/panic is an experience everyone tries to avoid and run from. Our instinct is to fight against the feeling and find some way to end it quickly so that we can return to feeling calm. All our mental and physical effort goes into trying to feel calm again.
I believe however that people get much faster results if they learn to turn anxiety into excitement, -rather than trying to create calm.
The reason for this is because being anxious and excited are actually the same physiological states for your body (the aroused state) so your mind can make the switch between those states much easier than it can between feeling anxious and calm.
So by turning your anxiety into excitement, you can quickly remove the fear factor while still feeling physically aroused. Because the fear has been removed you will then feel in control and a state of calm will come about naturally.
Let’s use the example of a panic attack. A panic attack is almost always triggered by bodily sensations. Maybe your heart starts pounding or your chest feels tight. Maybe you feel dizzy or your body shakes. You know very well when its about to kick off and in a split second your mind reacts with fear to these bodily sensations. “Oh no here we go again, I am going to have a panic attack, -I might lose control, -I might die”.
That initial reaction is so split second it is almost impossible to control but at least now you are aware of what is happening and NOW is your moment to stop reacting and to choose a new response. Instead of reacting with resistance and fear to the sensations, you are going to respond with curiosity and excitement.
Here are the actual steps you need to take so that you can quickly move from fear to excitement:
- Do not fight or resist the bodily sensations. (Remember, you are safe these sensations will not harm you)
- Befriend the sensations and anxiety you feel, -do not see it as your enemy, it is your guide.
- Embrace the sensations fully and observe them with a compassionate curiosity.
- Now PLAY with the sensations. Encourage the bodily sensations to intensify. Get excited by this heightened state of arousal. Push the energy out and run with it. Let your heart pound, let your chest feel tight, let your mind race, let your body shake. Do not try and control it, experience it fully and feel really excited and alive because of it.
By taking the above steps you are doing something completely different. You are no longer resisting but embracing and moving with the experience. This movement is one of pure excitement as you ride the wave of fear, instead of letting it toss you around.
Some people like to compare anxiety to a thrilling roller coaster ride. Something exhilarating that they are willing participants in. By becoming really excited by the anxiety you feel, instead of resisting it, you immediately diminish the power it holds over you. You are placed back in a position of control.
That is the secret to turning fear into excitement!
Author note: Credit goes to Mary O’Malley and Neale Donald Walsch for clarifying the dynamics of reaction and response.
Erica Gooda
Barry, thank you so much for your news letters. Your advice and methods have been very helpful and a great comfort. I will try out this method of turning anxiety into excitement. It is a creative idea and quite practical. Directing the energy which anxiety creates into something positive is definitely more appealing!
Haapy New Year to you too! Thanks again!
Alejandra
Reading everyone’s mail, I don’t feel like I’m the only one who feels like this, in a way it’s good to know there are many people feeling what I feel ,but in another it’s very disturbing to see how many people suffers panic attacks, and I’m wondering why????, I’ve been suffering PA since my eldest son was born 12 years ago, 5 years ago a had a very deep depression, it was so bad that I though about ending my life, now I can say with pride I’m better, I don’t have depression I have never taken any drugs, as for PA I get very anxious, and I start thinking and telling my brain that I’m going to have a panick attack, but most of the time I don’t.
To everyone We will fight this and We will get better, and We will have a day of complete freedom of fear…
Susan
I agree that fighting feelings is like putting gasoline on the fire. Acceptance goes a long way in reducing the fear. One thing that has never been said on any of the forums to my knowledge is the reason for anxiety in some people – myself one of them. It took me years and years to come to terms with this and with the help of a psychologist who is “not in the box”, I have finally learned to accept myself for whom I am. My ultrasensitivity to stimuli, starting as a child was a major reason for anxiety. Imagine being able to hear high pitched sounds like silent alarms or dog whistles. Imagine having such a sharp sense of smell that it can trigger memories – both good and bad. And imagine, going abroad and “feeling” things that no one else can – especially in European old cities. Western medicine calls this a disorder and Eastern medicine calls this spiritual ability. We are not trained to understand energies, but it does exist. Getting anxious when changing enviorments is not a disorder. Just look at animals when they change environments. They have to acclimate until they get used to other energies. Many people are not aware of this. Others are and try to ignore it but for those of us who are ultrasensitive, the key is acceptance and learning how to live with it. By the way, I am a health care professional and have found that a lot of us who heal and counsel, have this. Meeting with others and realizing I am not alone has been beneficial. I can also recommend homeopathic remedies, exercise, Bach custom made remedies (not the generic Rescue), fun hobbies, and any kind of body-breathing work – yoga really does work to my surprise. Susan
Ivailo_S
I am quite new in the Panic Away program (experienced panic attacks since forever). Worried about meeting new people, talking with officials and so on I am quite excited and tested some of the techniques. I’ll try more in order to remove the unpleasant, paralysing emotions. I get into the circle of anxiety now virtually from everything. So this new approach I feel is my last resort to become free! Once and for all!
My anxiety now is about the life situation I have. After painful separation and living in loneliness for 7 years, I am married and got my first child 2010. Everything is OK except that me and my wife live in different countries in Europe. My wife doesn’t want to move to the country I live and work in! We decided me to move back to her and then everything started. Fear that I would not manage the move, we would end in complete poverty and that I would be a complete failure as father. If somebody knows how to apply PA with this kind of problems please comment or give suggestions.
Heath Blackmon
Barry, you the man. Thank you for all of your help especially this one it really works. By getting excited about it I cant seem to get it to return. It is like anxiety knows I am now enjoying it and now it seems like it does not want to stick it’s head out anymore. Thank you and I hope others with apply this tip.
matt rockers
Thank you for the positive emails. They do wonders for my anxiety. Please feel free and continue sending them. Thanks again.
Joe
I have had extremely positive results these last three weeks!
You mention in the book about inner ear problems starting the entire anxiety process sometines – my doctors here seem unaware of this. I think this is what started anxiety for me – can you expand on this as a potential source of anxiety and panic?
rebecca bick
Thankyou for providing a beautiful light in what can be a very dark place! you truly are an angel!!
Jennifer
This post is bang on correct!!!! Excitement and anxiety are very alike in people “like us” that are hardwired wrong (as my doctor always refers to my disorder as). We truly are blessed because we are forced to learn about our emotions in order to survive the anxiety and in turn, we become better, more evolved human beings.
Learn to sit with the moment and yourself…not run away or distract from it. Barry’s ideas are key to learning to live with being “hardwired” wrong 🙂
steve rump
concur with all you have advised,thank you very much.
PD
I have been using this program and got perfect releif from Panic Attacks.
Thanks a lot for making people like me happy and relieved..
Alex
I just want to say “Thank You”, for all your help and you service, although I still struggle with my panic attacks you program helped me alot. KEEP UP THE GOOD WORK!!!
bent
This is Acceptance and Commitmenr therapy, I think? – And that is a good way/strategi.
bent
Tim
As always, great information. Still struggle from time to time, but your e-mails and tips are welcome and appreciated opportunities to try new things and to remember the basics.
Laurie
After reading your post, it makes so much sense to use/train your mind to turn the physical feelings of anxiety into excitement. New Year, New Me….Thanks I’ll give it a try!
Robert Dimech
Hi , i brought your book about 3 years ago now, i thought oh what the hell i will give it a go. I was at the end of my rope with this panic crap, i had quit my job due to this and knew i had to get it sorted. I read your book and tried my best to belive in it, it was hard, but the more belived in turning the panic into a positive thing the soner i became better. it was as simpile as that after all this time of fighting the panic all i needed to do was go with it and enjoy it, it works after just 1 year i resumed work and now fly all over the world.
I never thought that this was going to get out of it, who would of thought just a differnent way of thinking would change my whole life. I suffered for 7 years, done cources, read books, nothing worked, untill i read your book and done what it said, GO WITH THE FLOW, enjoy it, now when i get a symptom or feeling i try my best to make it come on and its gone in a heartbeat, i dont even get to enjoy it anymore, not that i am complaining. At the end of the day you just need to belive that it works and it dose.
Thanks,
Rob, Sydney,Australia
Pedro
Thanks, I have your book ” Panic Away”
It really helps.
Your tips are also very good.
You have to go with the flo!!
I am not having attacs for some years now.
Thanks again.
Pedro
Lori Carey
This makes sense…and I may be trying it out today, as I have several confrontations to make today…which I HATE! Thanks so much…I’ll let you know how today goes.
Monica Ryan
This is so helpful, thanks again!
Debbie
Didn’t know this many people dealt with panic disorders and anxiety. Felt like I was one of a small group. Nice to know there are others out there that can help me cope (not that I would wish this on anyone). I have become agoraphobic due to panic attacks. Not much fun especially since I started out loving life and hiking, biking, kayaking, traveling, etc. Now I am basically home. I think I need a personal coach to get me to the next level. Time is passing by so quickly and I have nothing to show for it. Certainly not living to my potential. Ask myself this question every day. . . If God wants me to share the word, compassion, and joy for life, then why do I feel like I am in a box?
Yannis
Tnx a lot for your advices!A good year for all of us!
Emilie
I come from a long line of anxiety sufferers. My grandmother, my mother, my two sisters, and in most recent years; myself. I am happy to report however, that I have not had a panic attack since Christmas 2009. I still do have anxious moments from time to time as we all do, but I do feel empowered and I no longer feel like a prisoner in my own skin. Thanks to Panic Away, I have come to realize that fighting against the fear is like trying to climb out of a slippery old well; exhausting and almost impossible. By accepting the fear for what it is, what it can and most importantly what it cannot do to me, I stopped being afraid of being afraid. I now embrace the sensations that my body produces I no longer try to hide them or struggle to make them go away. I can now do the things that I always dreaded doing such as driving for long periods of time, flying, and going to a new place by myself. I definitely need to say thank you, for opening my eyes to a life that I never thought was possible. My advice for newcomers is to trust the information given to you, and trust that your body and your mind can handle it. You will be okay and you are not alone 🙂
rick thornell
as a vietnam combat marine veteran with PTSD this is vauble tool for me
Rhea
I still have some issues with anxiety, but they have significantly lessened after reading up on your book & subsequent tips. I appreciate the support, if in an indirect way. Thanks:)
Lauren O'Connor
This is really great advice. I feel changing one’s state of mind, no matter what your situation, is key! In trying to lose weight, people are always feeling “restricted”, so as a nutritional consultant I advise my clients to think instead of the wonderful opportunity to try new foods and new combinations.
Cheers! and Happy New Year!,
Lauren O’Connor, MS, RD
Registered Dietitian
mom to Ailish and Julia O’Connor (DOB 7/17/08)
Follow me :
http://nutrisavvysblog.wordpress.com/
Elaine
Thank you so much for your constant support and encouragement. You really do understand this problem whole heartedly. I am so grateful for your advice and the emails always seem to come at just the right time when I need an encouragement top up. Thank you. Thank you. Thank you.
Mickey
It aint as easy as it sounds. I’ve used Joe’s programs now for 2 1/2 years and what a fight this excepting has been for me. I have General anxiety all the time except when I sleep, it’s only been in the past 6 months that I have seen it grow weaker and weaker. I attended college classes last summer and looking back I don’t know how I did it, my anxiety was at level 8 daily all day but I knew I had to do something with my life. Between God’s strenght and knowing that this is temporary I keep my head down and keep moving at some point it has got to go and I have accepted it fully into my life now so don’t know why it’s still lingering but so be it…dry mouth, the feeling that my mouth has been frozen the pulling sensation in my core, of balance, burning sensation in parts of my body… all so physical. It made me totally change my life to a place I would never have gone on my own so I thank it for that. It striped me mentally and physically so for the last 2 years I have been working on building myself back up….I’m a personal trainer now. Helping others helps me. So Joe keep up spreading the word about anxiety you gave me some tools that helped but…. to all. it’s your battle so suite up and warrior on anyway you can.
Kutub
Yes, its true to go with it and turn it to excitement……….thnks a lot.
Kutub
Yes its natural to go with it and turn it to excitement…..thnks a lot….
Robin
Barry:
I appreciate you sharing these notes.
Thanks
Robin
Kim Rouse
Thanks Joe..I will give it a try and let you know 🙂
Marilyn Marx PhD
Hello all,
As a 79 year old former psychotherapist, this notion of the exquisite similarity of the feelings initiating anxiety and excitement had occurred to me years ago and I used that information with patients for many years, quite successfully, as it made sense to so many anxiety sufferers and was another way of looking at dealing with a very uncomfortable feeling. So happy that its still in circulation. And much support to those who decide to use it. You’ll be glad that you did.
EILI ARRO
I am always feeling better reading your mails. I find so much interesting information in your post.Thank you.
Monica Haley
Your ‘Panic Away’ has really helped me in the past, so I’m going to give this a go too! After all, there’s nothing to lose. Thanks Barry.
Maria
Thankyou Barry, I hear your words, turn the feeling of fear into excitement. So reasuring thankyou.
Loumi
Interesting suggestion. When I experienced my first panic attack I was on a freeway on my way to work. No idea what was happening to me. I stopped by the road thinking I was simply dying (losing consciousness and dying) like my father died. Rolled down the window, trying to get more air. After a while, it stopped. Because I was afraid this was only a signal and would happen again, I drove to the hospital wanting to know what was wrong with me. I sat there for many hours (I was not bleeding so they were hoping I would get fed up and leave) but I didn’t. When I finally saw a doctor and explained to him what had happened, he said that because it didn’t last very long, it was simply a panic attack and suggested that the next time, I should simply sit down on the floor so I wouldn’t be afraid of falling down and hurting myself. I was shocked! What kind of a suggestion is that when it happens to you while driving in the middle lane on a freeway?
I have since read a lot on the subject. The next panic attack happened again while driving in the middle lane on a freeway; it was dark and raining. I started talking to myself, saying everything was fine AND STARTED SINGING ALOUD. IT WORKED! I had two panic attacks after this one but then I knew what to do, and no thanks to that doctor at the emergency.
Thanks for informing us on this important issue.
Elke
And then what do you do? Run around outside like a nut?!
Micki Peluso
This is one of many wonderful concepts–some working better than others. For instance someone told me to count, or make my mind do other tasks as it can’t do two things at once–be in panic and recite the Gettysburg address. But mine can lol. I can think of one than one thing, a great mult-tasker so this no longer works. My panic/anxity disorder actually stemmed from a real disease or disorder called CFS(Chronic Fatigue syndrome). It was one of the first symptoms and immediately affected the heart. I learned to handle it enough to function and lost it completely after literally dying several times from two fatal heart attacks. After actully dying–which is usually at the base of all anxiety and fear, I no longer feared it. Now ten years later I am getting the attacks again and have been found to have Lyme disease which causes CFS and the anxiety is back–except this time since I do have serious heart disease and atrial fibrulation, it’s impossoible to differentiate one from the other. Rather than live in my own ER suite, I just try to ignore the attacks and if it’s really heart attack I will know sooner or later. I don’t know how else to handle it’s return.
Rajiv Kapur
I tried out your advice to embrace the panic attack rather than to fear it. It worked.
Your regular advise on coping with PC’s is really appreciated.
You are indeed a gifted person with a big heart and good communication skills to pass around this wisdom.
Thank you.
Rafia
Hello Mr Berry,
Happy new year!!!!!!!Wish you all the best in your wonderful suggestions for the people.I am sure they are benifited by your amazing ideas and tips for dealing with the panic attack by taking it as excitement.
Rafia
Rafia
Good suggestion!!!!!
Hunter
Good advice. A few years ago I tried a technique on the same principles. Once you are in a state of panic the techniques you have learned tend to disappear from your mind and it is difficult to implement them. What I did was when I started to feel the anxiety increasing I would say to them very positively “Right, come and get me.” Guess what? they wouldn’t come!
Aleksandar
Thank you! I have panic attacks mostly before a presentation or sometimes with no reason whatsoever, than I get cramps in my lips and jaw and I am not able to continue speaking, so it freaks me out every time and I have to make an excuse to go to the bathroom to wash my face and count to 10. Thant is my main question is how do you do all this and not loose control while you are in public place?
Thank you so much and Happy New Year!
N.J.Bond
Excellent way to explain intricate matter at psychic level topics. You can try spiritualism in long future it seems so well.
Andrea
Yes, I think you are on to something. I have never done very well with excitement- turns into a bunch of nerves. That is the weak link. Turning fear into excitement is the key. Forcing a calm down is doing an about face rather that going through the process. Thanks for the new perspective.
Michael
Very interesting and very helpful, thanks. Michael
Harmony
That was very easy to understand, right now, i cant wait to get into that nervous fearful state just to try your theory out, i hope it helps me because its really understandable.
Thanks again for all your help.
krista altamimi
Dear Berry, Thank you for the e mail it helps more and more as I read each e mail you send. There is an old saying , theres nothing to fear but fear it self.You have helped many people to find out that is what anxiety is a fear out of control. MAY GOD BLESS YOU VERY MUCH SIR FOR HELPING PEOPLE WITH THIS ISSUE YOURS TRULY KRISTA ALTAMIMI
Ingrid
Hello,am getting them panic attacks nearly every week ,am traing not to think of them but off course its easy to say as done,I don’t know why am getting them and am feeling down oll the time.Now am pregnant with my second baby am very exited,but just am scared what something is gona hapend to me or my baby.I wish just waik up 1 day and they oll stoped and i dont need worry about nothing,just enjoy my life 🙂
manuel
Hi,my first panick attack was in 94.Last year i suffered another.It depressed me and had sleepless nights.Currently your advice of not going insane or die has improved my situation.My worry is how to be happy and concentrate on my studies.Thanks