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.
Rhia
Hey guys, I really wanna stress this…. THIS WORKS!! what i do is, when i feel dizzy or un easy, i clench all my muscles together as if i was a little kid in a park! clench them up and let go, and do a little ””eeeekk!!” of excitment in your head…… it completly changes the fear to excitment,
Please try this , its this only thing that works for me!!!
Good luck every one
Rhia x
Cat
Thank you for your knowledgeable words. The only thing about experiencing excitement instead of panic is the fact that I experience my attacks while driving. It is all I can do not to put my car in park and get out. I have a fear of killing someone because I won’t be able to control my panic attack while sitting at a red light or driving the interstate. Any advice would be greatly appreciated!
Amber Dawn
It makes sense that your body experiences anxiety and excitement in the same way, but how do you make the paranoia go away? I’m on medication that takes away my excitement, but the paranoia is constant. Basically, what my meds do is prevent the physical attacks which help to make the paranoid thoughts go away sooner. I can’t live without the medication, but I’m not really living with it. So you see, it’s not the physical that ails me. It’s the scary thoughts that won’t go away. How do I get rid of that? I would appreciate any advice short of “It’s all in your head.”
jen
I’ve always wondered why I can sometimes go to one extream emotion of panic and fear but then be overly excited, thinking I was a bit well crazy. I do this on occasions when forcing myself to stay positive in a situation without even realising I was helping myself .
Now that I understand how and why the body and mind can so easily switch this way, understanding about the illness is a key word.
I just gave it a go, brought on some of the feelings, imagining I was in a place I knew an attack would happen, then played with the feelings and emotions. Now I can’t stop smiling, I am actually looking forward to my next attack to get the ride and just well give it a go head on.
Thank you Barry, have the best new year too. Thank you for your generosity of time and effort in helping people like me, I think I speak for everyone of us when I say your words really do help. It’s like a lease of hope for us all. x
Debbie
Thankyou so much for this email. I love recieving these emails and this one has come at a particulary good time for me as out of the blue panic has come back into my life after being free for approx 2 & half years. Will give it a try. Thankyou.
Claire Wasley
The emails really are a help and make me look at my panic in a different light.
Thanks so much.
Looking forward to the next one.
Shane
I very much like this concept, that can be put into practice. Up until now, I’ve been trying to change the fear into aggression, but I’ve only been doing that because I actually precieve myself to be in danger when in the panic attack state! Making myself feel aggression instaed of fear helps alleviate the fear, but also prepares me for action If I need to defend myself.
angela richman
hi,
it makes good sense to respond this way. i have used a similar technique when i feel like i am going to have a panic attack, in which i say to the attack COME ON THEN< DO YOUR BEST!!!
Dave
Your info is the only thing that has ever helped me. Thanks for that.
abdul
Thank you so much.I’ve been suffering from panic attacks all my life,especially now because i live in a foreign country. I felt so stressed and out of control andthat i will die. I’ve read your article before but it didn’t meant much for me.But today I’ve got a strong panic attack and I applied it.I feel that i’m a bit in relief now but i’m not quite sure if that will still work for me.I need your consultation if possible. Thanks!
chopra
iv almost practiced all theories and all sorts of exercises and meditations…
its been 3 years of this unwanted feeling always prevailing..
i turn my anxiety and fear into excitement almost all the time, but as soon as i am done with one task or perhaps finished doing something. and get free, that is the time anxiety hits back making me almost feeling miserable. does this feeling prevail, will there be an end to it besides just dealing with it.
my psycologist says i observe things very microscopically and being anxious is a part of my personality.
HOW IS IT POSSIBLE TO TURN IT AROUND….??
are there any cases in which anxiety finds an end in peoples life rather than them always dealing with it?
Elliott James
Thanks for this Barry. I am currently undergoing CBT and though, with a combination of that and your newsletters/emails, I am starting to feel more confident. Unfortunately, I have recently experienced a few lower level panic attacks again. They are lower in intensity in no small part because of your help and advice. Thank you so much. I will definitely gives this “Fear into Excitement” method a try. Regards, Elliott James.
Janice
I will try this. I have been having these panic attacks for a number of weeks now, about the same time every morning and they are very frightening for me. So much so I dread going to sleep at night because I know that I will have an attack that will wake me up in the morning. I really need to see if this will work.
Thanks.
Kathy
Hi…I have suffered anxiety since the age of 8 and I am now 43. When I first came upon your website I was sceptical…thinking that it was just another person on the internet wanting to make a buck out of other peoples misery. But your posts keep popping up and I read them. They comfort me and give me tools to help myself. I am an artist and find comfort in drawing and painting bright colours but have realised that part of being an artist has allowed me to avoid situations which cause me anxiety – and then this leads to deep loneliness. It’s good to know there are people like you trying to help. Thank you.
Donna Benton
I have gained a lot by reading and putting into pratice the e-mails I received. I do have one question.
Out of all I have read I still find no one discussing the panic attaches when one of my family goes out of town. I have panic like no other. My head and eyes feel like they are going to explode if I do not see the one that is gone. These will last longer than any other I have had.
dennis salazar
You know barry, you really are a gift of GOD to us. Ived tried the ” turn your panic to excitement” and it works for me. I still have the panic attack but now I can handle it.. because of you barry. Thank you so much and may GOD grace you and your family with so much blessing for helping people like us. Thanks Barry
dennis salazar
To all people who gives time listening to Barry, continue to listen and practice what Barry’s saying. It really works. Practice it and it will surely helps you. Challenge your anxiety to come and it leaves.Don’t lose hope, anxiety is a coward it will never insist as long as you welcome it.
Nick S
I read your Panic Away program about a year ago and just wanted to thank you for what was, in my case, the only really useful advice I received in dealing with anxiety and panic attacks… doctors prescribed me heart medication to ease the symptoms and well-meaning individuals recommended all sorts of coping techniques but as you correctly said in your program, I didn’t want to cope with the problem, I wanted to beat it and your advice helped me to do that… it really was like you said, once I truly embraced the sensations, I was no longer afraid and it was almost like a fog lifted… it didn’t happen over night but I went from hardly leaving the house and feeling constantly on edge to functioning normally and enjoying things again… thank you for sharing your experience and helping others to overcome anxiety disorders… I have since visited many online forums and recommended your book/ technique to others suffering as I did… and will continue to do so.
Sophie
Have just joined your program and from the first day of facing the panic attacks I have not had one since. Im still getting the palpitations but am going along with them. I feel that I have made a huge improvement already! thank you so much for all your help.
metaljoe
This is crazy, I refuse to take medicine for my panic attacks because I feel that if i can beat them without it’ll it will make me stronger, and just yesterday the same idea popped into my head. I was thinking to myself “what if i just take the fear out of the equation and am left with the excitement part.” Now that you’ve said it I’m ready to give it a shot. Your the man Barry.
Samar
Thank you so much for your help.
Dawn
I wish I had known these things 30 years ago……especially that anxiety and excitement are basically the same thing. I have dealt with anxiety in my own way for so many years that many of these ideas don’t work for me but I keep trying. It is just nice to know someone who doesn’t downplay emotional distress.
Dawn
rajiv
your understanding of the issue is brilliant & your commitment to help is exemplary. Please keep up the good work.Adulations.
Aleksandra Davies
happy new year Barry. thank you for your wonderful messages filled with goodness of your advice. i wish you all the success. i wish we had money and i could buy your audio material, yet your e-mails are pretty good. best regards. alex
Linda
I have read the panic away book, listened to the one way method( which is similar to the Ride the Wild Horse) and see validity in it. It certainly helps to understand resisting fear or panic makes is far worse and that letting it ride brings release. thanks for putting it out there.
Heather
I know I have ingrained anxieity about facing certain things that were instilled in me as a child & remain with me, I want to face up to them as I feel they are holding me back & have affected my life. But when I face them its like going over the edge & the anxieity is tremendous. I want to find away to unlock & reverse this & have wondered if hypnotherapy could help ? I have tried to face up to them & if you tried to explain some people would say what are you worried about, but I think everybody has some fears, Ive met grown men have a fear of spiders & I have been able to help them over come it yet if I looked closely at a spider I think yes I can see why the scare people, But its that point where you can let go & carry on,,,,,,, Maybe this year I will find away around it.
Renae
I really appreciate these emails I get from Barry. They pick me up when I least expect it. Thank u.
Jose
Barry I really like it, sounds great,The thing is,to remember this and apply, that is something I will put my effort next time, by the way, how to control my cold as ice hands? that is so ugly, sometimes I don’t even want to shake hands for that reason, I know is social phobia, how to avoid that?thanks in advance, and you are doing a good job,my best wishes for you. Thanks.
Darren W
I really like this idea, and I totally agree that dealing effectively with anxiety, in the end, requires a paradoxical approach in dealing with it. However, this approach seems effective for those who already have some basic handle on thier anxiety, NOT as a starting point. Thsi can take you from “coping” to mastery, but only if you have already achieved the coping stage. But hey, everyone IS different, and your audio offers solid ideas end perspectives.
Stephanie
I will definitely try this out. Thank u <3
bridget
great time for a reminder for me… thank you as always…
Hanan
Reading about turning anxiety to excitement I was very convinced , and thank you very much for working so hard to help the sufferes. Wishing you the best
sangitha
thanks Barry u r a gr8 gift to mankind u r doing a tremendous job on improving life quality of millions of people God Bless U and gift u with much more power intelligence and strength to work miracles in this direction
Audrey
I have had panick attacks most of my life, I dont get depressed over them, they have made my life limited, I have always thought that if people can live with other things like dibeities ect well I can live with this. I have lost my husband of 41 years from brain tumors 6 months ago, it was only four months he had after he was diognosed . To me what can be worse than that. All I really want to do which is so normal to everyone else, is to be able to get it my car and go for a drive without having a panic attack, So now is the time to start to take control of my life. I have read other peoples comments, so if they can do it so can I. thank you for your letters, so now it is time for me to start to put the advise into practice. It is so comforting to know that there is so many people out there with the same thing, and it is not just me. Kind regards Audrey.
marion
Your approach to eradicating Panic Attacks are unique and really so simple. A common sense approach with a rational explanation to fears that are often intensified for no real reason. I have used some of your tips with others with good effect. I look forward to receiving more helpful advice. Thank you
oscar
Hi. I have has these panic/anxiety attacks for a long time now. The doctor has told me that I had the worst of anxiety attacks he has seen. So I started looking online because I knew there had to b ohter people going through this also. I came across ur site and it has definately helped. The doctor also stated to know that these feelings of over excitement will not kill you, bt rather make u feel tired as ur body just went through a vigorous workout..thank you for ur words. I look forward for the medical input on this problem. I am in the medical field and it really helps to have medical input. Besides all this Jesus as ur savior, knowing that brings peace and even going through this, reading this information can really help and make the difference. Thank you again. God bless you.
Anupama
Thank you for the latest tip.Personally my anxiety attacks have come down a lot.Continue the good work!
Angela Hutchings
It’s so reassuring to find other people who suffer one way or another with anxiety or panic, I have done for so many years now. It just seems to be that as you get older things get worse rather than better. Barry you have been very helpful and I have a book at the moment called ‘Battlefield of the Mind’ which is also good. I wish everyone luck with getting free of this awful condition.
Robyn
Haven’t had an anxiety attack in almost two years, and your emails played an enormous roll in that. I still read them as they come in, because the more I know about anxiety, the farther away it seems. Having overcome anxiety attacks without medication or medical aid, I am able to help others understand and reduce their anxieties. This would not have happened without the wisdom you so generously share. Thank you!
lunapie
Hi,
Thank you for your insight on panic disorder. I have had pa’s w/ agoraphobia since my mother died (I was 16, now 35) and anxiety from abuse as a child. I am agoraphobic at the moment and I have to leave the house eventually…Right? My car just got painted and it’s just sitting there…Don’t know why I let fear best me. I am seeing a psychiatrist and therapist but nothing seems to help me and they keep diagnosing me with more problems. So I will try this method and for all others , you are not alone. And I guess since right now I feel weird I’ll just go with it…I’ve never heard of that approach, as others have said, usually they want you to be calm and fight the fight or flight symptoms. Now I know that sounds silly as I type it. Anyway, good luck to everyone and try to be positive, believe me I know it’s hard. But worth it.
lunapie
Hi,
Thank you for your insight on panic disorder. I have had pa’s w/ agoraphobia since my mother died (I was 16, now 35) and anxiety from abuse as a child. I am agoraphobic at the moment and I have to leave the house eventually…Right? My car just got painted and it’s just sitting there…Don’t know why I let fear best me. I am seeing a psychiatrist and therapist but nothing seems to help me and they keep diagnosing me with more problems. So I will try this method and for all others , you are not alone. And I guess since right now I feel weird I’ll just go with it…I’ve never heard of that approach, as others have said, usually they want you to be calm and fight the fight or flight symptoms. Now I know that sounds silly as I type it. Anyway, good luck to everyone and try to be positive, believe me I know it’s hard. But worth it. 🙂
lucia
hi joe,so glad to hear from you it’s been awhile and i got to say i am doing much better than a few years back.i finallygot to go on the plane with some difficulty but i do not give up the only thing i can not seen to do is go underground parking lots,i just can. but i do not give up i fight to get better and of course the doctors aways have a quick fix but i refuse to take these meds.so i try to relax and enjoy life with my kids and husband cause it’s hard when we feel we are alone in this,but when i started to talk about it i wasn’t alone .so thank-you for all these inf.you are giving us i feel better but sometimes when i go through some rough period it hits me.but i am not giving up on getting better and free of this……………….
Sona
Wow this one was the best so far. All the things you say are so true and very helpfull im so very thankful of your help Barry. And thank you for takin your time to email me back with such positive approaches with panic attacks. i have improved alot in the past year only because of trying new things and expeirencing with these Panic Attacks. But as i go it gets less and less frustrating, I actuaslly haven’t had one in months, but still my mind is always racing with thoughts. If you can please help me with that I would highly appreciate it!! Thanks for all yur help, Im glad we have someone on our side who feels what we feel and understands what this expeierence is like. Thank You!!
sharlean
I think its a good idea but i just dont no how to do it, my main problem with painic attacks is that i feel like im going to faint and i try not to let people see me having an attack. i get attacks when people stand to close to me so i find it very hard to stand and talk to people, it affects my whole life i carnt speak to my kids teachers after school i carnt meet and talk to friends in the street and i hate new situations im to scared to work just incase someone wants to stand and talk to me, im so scared of people thinking im mad 🙁
ANTON
THNK YOU SO MUCH SIR.. UVE REALLY HELPD ME ALOT GOD BLESS YOU AND CONTINUE HELPING OTHERS…. IM FRM PHILLIPINES….
Lizzie
Brilliant technique! I’m not suffering from panic attacks any more but it works for me when when I feel general anxiety building up.
Thanks Barry, your tips are really useful. Keep them coming! 🙂
Mary Singleton
Some years ago as a professional pianist I discovered that I could turn my almost disabling performance nerves into excitement and this made a huge many able to ever and surely I did performances. I didn’t ever think of using this technique for panic attacks. How stupid of me. It really can work and so I could relate to your recent email.
I found it almost uncanny that your latest e-mail was about meditation as I have recently been looking into this and discussing it with friends prior to getting started. This has not been because of panic attacks but as a result of attending a pain management clinic but obviously — if I stick to it — there will be a crossover.
Thanks to receiving your program some time ago I have been dealing very effectively with panic attacks.
Thank you so much
Mary Singleton
Some years ago as a pianist I found that I could turn almost disabling performance nerves into excitement thereby looking forward to performances and enjoying them rather than dreading them. So I KNOW your idea can work for panic attacks although I had not thought until now of applying the same process. Stupiid of me.
Thanks to your programme I now deal well with panic attacks and they are fewer and not at all frightening.
I found it almost uncanny that your most recent email is about meditation just at a time when I was thinking about getting into this. This is not for panic but as a result of attending a pain management clinic. There is a crossover though as chronic pain is definitely worsened by anxiety.
Thanks a million for your continuing support.
SUZY
HELLO,
YOUR PANIC AWAY BOOK AND PROGRAM HAVE SAVED MY SANITY. THANK YOU SO MUCH, YOU ARE MY HERO.
SINCERELY, SUZY
SUZY
HI AGAIN,
I HOPE THE LAST ONE WENT THROUGH. THIS PROGRAM “THE BOOK AND THE CD) HAVE MADE SUCH A DIFFERENCE IN MY DAILY LIFE. THANK YOU, THANK YOU, YOU ARE MY HERO.