How to End Panic Attacks and General Anxiety Without Medication?

 

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Dr Harry Barry on Panic Attacks and General Anxiety

“You have my word as a doctor -this adrenaline rush will not kill you”. Dr Harry Barry on panic attacks

Dr Harry Barry is a medical doctor with a particular interest in mental health and has extensive experience of dealing with issues like anxiety and depression.

He is also the author of three best-selling books and I have wanted to interview him for some time now after I discovered how much his work aligns with my own approach in Panic Away.

In this short interview Dr Barry explains:

• What exactly happens during a panic attack
• Why panic attacks are in no way dangerous.
• Why we need to normalize anxiety.
• Why be believes therapy is better than medication for treating anxiety.

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Dr. Harry Barry is a medical doctor based in Drogheda, Ireland. He is a Director of AWARE, the depression support organization. He is also author of three books

‘Flagging the Therapy – pathways out of depression and anxiety’
‘Flagging Stress – toxic stress and how to avoid it’
‘Flagging the Problem – a new approach to mental health’

Dr. David D. Burns Interviewed

“High speed drug free recovery is now possible” Dr. David D. Burns

Dr. Burns is best known for his very successful self-help books, such as Feeling Good and the Feeling Good Handbook, which have sold more than 5 million copies in the United States alone. In a national survey of American mental health professionals Dr. Burns’ Feeling Good was the top-rated book, from a list of 1,000 self-help books, for patients suffering from depression.

Dr. Burns is a true pioneer in the field of mental health. What makes him so unique is his ability to take psychological concepts and communicate them clearly to the general public. I got the opportunity to interview him recently on his book ‘When Panic Attacks‘.

Please be sure to listen to the interview in full as he gives really excellent insight on anxiety and panic attacks. (See the player below).

In this interview you will hear Dr. Burns talk about:

• Super high speed techniques that can often bring about complete recovery in one therapy session alone.
• The one technique that works best to end panic disorder.
• Why acceptance is such a powerful and transformational concept in recovery.
• Why relapses are guaranteed and how to best deal with them.
• How social anxiety can be tackled using humor based techniques
• How just reading the right book (reading therapy) can often work as well or even better than traditional therapy. (Click the play button)

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Dr David D Burns is an Adjunct Clinical Professor of Psychiatry and Behavioral Sciences at the Stanford University School of Medicine and has served as Visiting Scholar at Harvard Medical School . Dr. Burns has been a pioneer in the development of Cognitive Behavioral Therapy, a drug-free treatment for depression and anxiety which has become the most widely used and extensively researched form of psychotherapy in the world.

Dr. Reid Wilson on Panic Attacks and General Anxiety

“Your resistance…your commitment to fight or avoid your discomfort actually causes your continued problem with panic.” Dr. Reid Wilson

Dr. WILSON is a licensed psychologist who directs the Anxiety Disorders Treatment Center in Chapel Hill and Durham, North Carolina. He is also Clinical Associate Professor of Psychiatry at the University of North Carolina School of Medicine. He is author of Don’t Panic: Taking Control of Anxiety Attacks and co-author of Stop Obsessing! How to Overcome Your Obsessions and Compulsions.

I wanted to interview Dr. Wilson immediately after reading his book Don’t Panic. He truly understands that to eliminate panic disorder, a paradoxical approach is the best solution. In this interview he explains why a change in attitude is so very important to recovery and how resistance to anxiety only worsens the problem.

Other topics covered in the interview are:

• how best to deal with general anxiety and anxious thoughts and
• some of the latest understanding on why people experience anxiety disorders in the first place.

I encourage all Panic Away members to listen to this insightful interview as everything Dr. Wilson talks about aligns perfectly with the program.

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To learn how to end panic attacks and general anxiety without medication, watch this video – PANIC and ANXIETY: How I overcame without medication

By Barry McDonagh, who is an international panic disorder coach. He created the Panic Away program to help people around the world deal with their anxiety and avoid panic attacks – a subject that he is personally attuned to because he himself found that he was prone to these issues since he was young. His hatred of his powerless lead him down the path of finding natural ways to treat himself without having to depend on expensive medications.

His informative site on all issues related to panic and anxiety attacks can be found here: How to End Panic Attacks and General Anxiety Without Medication?

How to Get Yourself Calm Down During Panic Attacks?

 

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Panic attacks getting your hair cut

Anxiety at the hairdressers is such a common worry for people. It happens because people feel trapped having to sit in the chair while their hair is being done. No easy escape without having to make an awkward excuse right?  Stacy Fiorile writes a guest post on this topic for Panic Away below.
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Just sitting. That is all. That is all you have to do. Is sit. And get your hair cut. You have been doing this since before you can remember. Only you know why, your hair has grown all funky. Maybe your grey is showing more and more.

You recently decided to invest in a good pair of scissors or clippers. Maybe you have purchased a box of do-it-yourself hair dye from Revlon or Clairol.  Or maybe, you just let it all grow out. Greys and all.

You would even save a few bucks. You played it off to everyone. After all, why did anyone need to know your secret? It is none of their business anyway, right?

Deep inside you knew, though. You knew. And, you also knew this was getting really bad. You may have thought you were losing your mind. You thought I must need medication, right?

You felt weak and embarrassed. However, you just could not stand the dizziness and racing heart just to get your haircut. The palpitations and feelings of being unattached to your own body were unbearable.

You think that everyone will notice. They will think that I am crazy. Maybe I am? In the chair, everything begins to close in on me. You check for the nearest exit. Voices muffle and the light and sounds are unbearable.

You think I have to get out of here. And there you go, out the door barely signing your credit card or excusing yourself to the bathroom. Maybe pretending your phone just buzzed, just to excuse yourself.

You rush back to your car or home. I am safe. I am now safe, you think. Now how will I get to the store to buy scissors? Then you think of that certain someone.

I will send ______ to the store. You fill in the blank. You know who runs your errands for you when you are just not feeling up to it. We all have that safe and trusted go to. Or maybe not.

If this resonates deep inside, this story was, written for you. There is a solution. And it is not a pill. This is the story of soulsurvivor.

“Everyone knows me as someone who the majority of the time has a cleaned lined up face and most don’t know the real reason I haven’t been to a barber in about 2 months.”

Soulsurvivor, by all accounts appears to be your average regular guy from New York. He enjoys writing, blogging. sports, movies, music, travel, gym, nature and driving. But, have a closer look and you will see a very courageous man.

No, he does not have merit badges or trophies to show for his bravery but he has a story. A story that will help inspire through his bravery and proven internal strength and resolve.

Back in the summer of 2020, soulsurvivor had been experiencing regular panic attacks but on this one particular day, he experienced the BIG one. Soulsurvivor was a trooper.

He did not let it stop him from going to the barber that day to get his haircut.  That day while sitting in the barber chair, overwhelming sensations took over his body.

He experienced sensations of choking. It felt like someone just took him off of a respirator. Heart palpitations and dizziness took over. You know the drill. He got up from the chair 8-10 times.

Thinking the barber must think I am on drugs or something. After an absolutely, horrifying experience he actually went back to the barber a few more times, each time, horrifying.

He did not understand what was happening to him. He was so embarrassed. He would make up excuses to walk outside. Telling the barber, he was just dehydrated and needed some water. Getting up mid-haircut.

All those customers staring. It was too much. He was so embarrassed that he did not go back to the barber for months.

He instead grew out his beard. He just could not do it. He had no idea what was wrong with him or what to do about it. He began to feel very sad and unsure of himself. Until one day, he stumbled upon Panic Away.

He was relieved to discover that he was not alone. After reading Panic Away, he discovered that it was common for people with anxiety and panic, to not be able to sit for a simple haircut. He was not crazy after all!

After reading Panic Away he also realized that he had found the solution to his panic attacks.

Not just how to cope and distract and all that, but how to put an end to his panic attacks.  He learned how to break the cycle of panic. He learned the 4-step technique called the 21. This changed his life. He was going to get his life back.

He took control and went back to the barber ready to stare fear directly, down.

While at the barber waiting for his turn calmly listening to Claire Weekes, “passing through anxiety” practicing acceptance, (step two of Barry’s 21 technique), he managed. Until suddenly, a jolt of adrenaline ran through his body when the screeching word “NEXT” echoed across the all of the sudden very dreadful barber shop.

A cold sweat broke-out.

His heart began beating faster and faster. He was overcome with light-headedness and dizzy sensations. Everything muted. And then it happened. “I recognized exactly what those sensations were, and I just said go ahead.

You can make me as uncomfortable all you want but that’s all you’re capable of.  I’m just gonna sit still and it’s all gonna be over soon.”

He recognized, accepted and demanded more all while trusting his body to handle the sensations. Once he demanded more, he turned the tables on anxiety. Before he knew it, he was instructing the barber how to cut his hair!

He left the barber feeling like a million bucks!  Soulsurviver explained that he felt like a million bucks not just because of the haircut “but because it was so symbolic for me. I’ve been walking around carrying my anxiety on my face for the past 3 months, and every time I face it, every time I dare it to do something to me, it proves powerless!”

The panic loop was broken. The fear of the fear vanished. Just like that. No pills. No magic. Just following this simple behavior changing system, which, flips off the fear switch. Yes, bravery must be to thank. Without soulsurvivors bravery the 21 technique would not work.

Another important point to make here is, while soulsurvivor avoided the barber for about 2-3 months before he ventured back for a haircut, many more people go years and years avoiding sitting in that chair.

It does not matter how long you have avoided getting your haircut or anything for that matter due to fear of having a panic attack. This 21 technique will work in any situation where panic exists regardless of how long you have had panic attacks. You too can flip that fear switch off and put an end to your panic attacks.

In summary, courage and the 21 is all you need to brave the barber. Kudos soulsurvivor! You are amazing! Thank you for sharing your story with the hopes of getting some overgrown beards trimmed, some greys colored and putting barbers back to work! Bravo!

This guest post was written by Stacy L. Fiorile, MA, CAGS, NJCSP, NCSP

To learn how to get yourself calm down during panic attacks, watch this video –How to Stop Panic Attacks Fast when you are having a Panic Attack?

By Barry McDonagh, who is an international panic disorder coach. He created the Panic Away program to help people around the world deal with their anxiety and avoid panic attacks – a subject that he is personally attuned to because he himself found that he was prone to these issues since he was young. His hatred of his powerless lead him down the path of finding natural ways to treat himself without having to depend on expensive medications.

His informative site on all issues related to panic and anxiety attacks can be found here: How to Get Yourself Calm Down During Panic Attacks?

What is the Best Way to End Anxiety Without Medication?

 

CLICK HERE to Get Immediate Relief from Anxiety & Panic Attack

Trigger Flow to end anxiety

Healing anxiety is really about moving from a very stuck state, (the vicious cycle of anxiety) back into a state of flow.

When you are in your natural state of flow, you feel much more like your old self again. You feel happy for no particular reason and are living very much in the present moment. Children playing are the best examples of this natural flow. I want to share an exercise on how you can move into this state of flow.

Trigger a State of Flow

1. Begin my placing one hand on your stomach and one on your heart. (If you are in a public place you can simply fold/cross your arms with each hand holding the side of your chest). This hand position creates comfort and aids the flow.

2. Become aware of where the anxiety is in your body. Wherever you feel it, focus on that area and begin to mentally repeat the following:

1 and FLOW… 2 and FLOW… 3 and FLOW…  4 and FLOW… etc …all the way to 10.

When you reach 10 say:

“I CAN HANDLE ALL THIS AND MORE! ”

Then begin again.

1 and FLOW… 2 and FLOW… 3 and FLOW…  4 and FLOW… etc …all the way to 10.

Then

“I CAN HANDLE ALL THIS AND MORE! ”

Each time you say the word FLOW imagine a gush or wave of water is washing over and through the area that feels most anxious. The water is washing the stuck energy of anxiety away. One big wave each time you say the word FLOW.  Feel a release each time the water flows away…

You can visualize the water washing anyway you like. It can be down your body or out in front of you. The important thing is to feel that flow of water each time you say the word FLOW.

[Repeat the count 7 times in total]

1 and FLOW… 2 and FLOW… 3 and FLOW…  4 and FLOW… etc …all the way to 10. Then “I CAN HANDLE ALL THIS AND MORE! ” (x7)

3. Once that is done move your attention gently back to what you were doing.

As you do so, I want you to completely accept and embrace all the feelings of anxiety that arise for the next 30 minutes.

You have triggered a flow but that flow is only sustained by your ability to now accept the anxiety fully without wishing for it to be gone.

The anxiety is slowly releasing and you are going to feel different sensations as it releases more over the next half hour.

If you stop accepting it, or get frustrated that your anxiety is still there, you will break the flow.

So the key to getting a good result is to totally embrace and accept all the feelings of anxiety they present themselves. Are you willing to give that a go for just 30 minutes?

You are going to take anxiety by the hand, wherever you have to go, -be it out shopping, to a work meeting or just while you spend time at home.

By not pushing anxiety away, you stop the internal conflict. You flow instead of resisting and that’s when your mind and body click into greater harmony.

Ready to get into your flow?

Try the exercise now for the next 30 minutes.

Men and Anxiety

I’ve got a really great interview for all the men out there. (the
women too but especially the men!)

For most men it’s really hard to admit that you suffer from an anxiety
problem. In my own case, when I was dealing with anxiety, I kept it
like a dirty secret that no one should know about. I felt I had to
battle through it all on my own (not recommended).

It is really not easy for men to open up about this problem because
men place so much importance on being perceived as strong and
not showing any weakness or vulnerability.

When anxiety comes along it shatters a man’s confidence like nothing
else. That is why it is so important to discuss it openly and seek
solutions together.

I love talking to men that are open and willing to discuss their
journey through anxiety. Anthony Amos is one such man.

He got great results using Panic Away and when he told me about
himself and his story, I really wanted to do an interview with him
and let him share his thoughts on anxiety and panic attacks with
all of you.

Anthony is a former rugby player and today a very successful
businessman who builds large franchise businesses right around
the world.

When panic attacks became a real problem for him it threatened his
business and his personal life. He eventually found Panic Away and
translated the teachings into a very personal ‘warrior challenge‘ he
set for himself. Listen to him explain all that for you in the short
interview below.

Warning Explicit Content! This is an uncensored male conversation so if bad language offends you, please skip over this one.

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To find out how to end anxiety without medication, watch this video – How I got rid of my lifelong anxiety WITHOUT medication or meditation [anxiety success story]

By Barry McDonagh, who is an international panic disorder coach. He created the Panic Away program to help people around the world deal with their anxiety and avoid panic attacks – a subject that he is personally attuned to because he himself found that he was prone to these issues since he was young. His hatred of his powerless lead him down the path of finding natural ways to treat himself without having to depend on expensive medications.His informative site on all issues related to panic and anxiety attacks can be found here: What is the Best Way to End Anxiety Without Medication?

Why This Paradoxical Way for Healing Anxiety Works?

 

CLICK HERE to Get Immediate Relief from Anxiety & Panic Attack

Healing anxiety through true acceptance

When we try to force anxiety away, we always fail. Why is that?

Have you ever been in the sea and tried to push a beach ball down under the water? What happened? The harder you pushed it down, the more forceful it bounced back up, right.

The same applies when we mentally try to push feelings of anxiety away. Those feelings bounce back harder.

I teach people that they have a choice.  They can either fight and resist anxiety or they can move into true acceptance of it and allow it to be present.

When you move into a state of true acceptance of how you are feeling you create a gap for nervous system to calm and heal.

So through acceptance, we paradoxically heal anxiety.

Another great paradox of healing anxiety is that when we drop our expectation of getting a result, we heal even faster!

I know many of you ‘get’ these ideas but you still find it hard to put them into practice.
I want to share a short audio with you from the Panic Away coaching program.

On the call you will hear Patrick really nail the concept of acceptance and how it heals his anxiety. Take a listen to how inspiring his words are!

The audio is very short so don’t miss it. It might be exactly what you need to hear today!

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The world’s most powerful 60 second habit

I am going to be very bold and say that I have here the most powerful habit you should start doing in 2020.

It cost nothing except 60 seconds of your time each morning and I want you to start doing it daily with me starting January 1st 2020.

The world’s most powerful 60 second habit!

Get a small notebook and within 30 minutes of waking each morning, write down just one thing you are grateful for.

Just one thing and it should not take longer than 60 seconds to write it.

Done. That’s all you have to do.

This one simple habit is worth more than bars of gold. I am very serious about that.

Universities around the world have studied the art of gratitude and scientifically proven its benefits as one of the surest ways to improve a person’s sense of well- being.

Here is one example from Dr. Robert Emmons of the University of California at Davis and Dr. Michael McCollough of Southern Methodist University in Dallas, Texas:

“The first group kept a diary of the events that occurred during the day… the second group recorded their unpleasant experiences, [and] the last group made a daily list of things for which they were grateful.”

The results of the study indicated that daily gratitude exercises resulted in higher reported levels of alertness, enthusiasm, determination, optimism and energy.

Additionally, the gratitude group experienced less depression and stress, was more likely to help others, exercised more regularly and made more progress toward personal goals.

According to the findings, people who feel grateful are also more likely to feel loved.

Wow…Isn’t it incredible to think you can tap into all that positivity through a simple habit done daily!

Each time you write one thing you are grateful for, imagine it like you are making a priceless deposit into your emotional bank account. Each time you take the time to be grateful, you are rewarding your future self.

So let’s start this habit together on January 1st and get 2013 off to a great start! 60 seconds a day is all it takes.

Some quick pointers before you begin:

-Get your small notebook ready this week and place it somewhere you will have easy access to it. Be sure it’s a really nice notebook so that it feels important and special to you.

-Don’t start until January 1st! Helps build suspense.

-If you struggle to come up with things each day to be grateful for, write these questions in at the back of notebook.

What am I truly grateful for in my life?
What relationships do I have that others don’t?
What do I take for granted?
What freedoms, unique abilities, and options do I have that others don’t?
What advantages have I been given in life?
Who has helped me recently?
What happened yesterday that I am grateful for?

To get more ideas for healing anxiety, watch this video – How I Cured My Anxiety Without Medication | AmyCrouton

Barry

By Barry McDonagh, who is an international panic disorder coach. He created the Panic Away program to help people around the world deal with their anxiety and avoid panic attacks – a subject that he is personally attuned to because he himself found that he was prone to these issues since he was young. His hatred of his powerless lead him down the path of finding natural ways to treat himself without having to depend on expensive medications.

His informative site on all issues related to panic and anxiety attacks can be found here: Why This Paradoxical Way for Healing Anxiety Works?