Clear Panic Away

Natural Remedies for Anxiety and Panic Attacks

Category: Panic Attack Treatments

These 12 Techniques Will Stop a Panic Attack

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A panic attack can come on like a freight train – and send you running. Feel like you’re helpless against the tide? Try these 12 tricks to stop a panic attack in its tracks.

  1. Slow your breathing. Your respiration naturally increases when you’re having a panic attack. That’s because your body is pumping adrenaline, preparing you to either “fight or flee.” But it’s a self-feeding cycle: now that your breath has quickened, your brain is receiving the message that something is terribly wrong. Slowing your breathing to fairly deep, measured breaths with a full 3-5 seconds pause in between will re-signal your brain, telling you that the danger has passed. (The pauses prevent hyperventilation.)
  1. Sit down. Whatever you do during a panic attack, DON’T run. This only reinforces to your subconscious that there is a danger present. You want to convince your innermost self that there is no actual peril. A seated position is a calm one. It also helps if you have shaky legs during a panic attack, taking the weight and focus off of them.
  1. Tell yourself that some anxiety in life is normal. Thinking “I’m going crazy” or “this doesn’t happen to anyone else – only me” are both untrue. To a certain degree, everyone experiences anxiety. Panic is an excess of anxiety, but it doesn’t mean you’re going crazy and it doesn’t mean you have “something wrong with you.”
  1. Snap a rubber band or ponytail elastic on your wrist. If you’re a frequent panic attack sufferer, carry one with you. The sudden snap can re-focus your mind, changing a panic attack mid-stream.
  1. Count backward from 100. Again, this is a way to focus the mind on something besides your panic attack. You don’t need to count out loud. Simply say the numbers inwardly. For even better re-focusing, visualize each number in your mind as you count it.
  1. Imagine the panic attack is happening to someone else. If you saw someone who looked panicked, how would you view that person? Would you say, “She’s crazy” or “Let me get away from here”? If you are compassionate, no, you wouldn’t. You’d think “I’d love to help that person.” Mentally speak to yourself as if you were someone else experiencing the panic. What would you say? Perhaps “It’s going to be okay, you’ll be fine” or “I’m right here for you.” Say these soothing things to yourself.
  1. Observe, but don’t react. You may notice that your heart is beating faster; you won’t have a heart attack – your heart is just beating quickly. Notice it casually. If your palms are sweating, again, notice this casually: Oh, I am experiencing a symptom. It will pass. And so on. This takes some of the fear out of the equation and makes panic symptoms less sinister and ominous; they are nothing more than physiological reactions which pass in time.
  1. Give yourself five minutes. Tell yourself, “If I’m still this panicky in five more minutes, I’ll leave (the store, the park, go to the restroom at work, etc.).” Most panic attacks will be over before that time, but if you are indeed still just as panicky after five full minutes have elapsed, CALMLY get up and leave the area. Eventually, you will find your panic subsiding before that time frame, which will re-teach you not to respond with more panic. In the meantime, knowing you can leave if you really want to – after those few minutes are up – can lessen an attack dramatically.
  1. Take a homeopathic remedy. There are many wonderful and effective homeopathic calming capsules and tablets on the market. Putting one into your mouth will look no more strange to outsiders than chewing a stick of gum or a popping a breath mint.
  1. Move – slowly. Walk around the area you’re in at a calm pace. This will use up some of the adrenaline that’s going through your body. Don’t move quickly or make jerky movements; these only reinforce the idea that there’s something to be afraid of.
  1. Sit down and write. Yes, in the middle of the panic attack. Carry a journal with you. When the panic comes on, reach for your pen. It’s okay if your hand feels tingly or is shaking. Just write down what you’re feeling. This will get it out there and also put the focus on doing something (writing) rather than helplessly feeling your fear. It will also break down your feelings and bring them down to size.
  1. Remember that you are not alone. One thing most panic attack sufferers seem to believe is that they will seem bizarre because no one else ever feels as they do. This is completely untrue. Many, many individuals suffer from various forms of anxiety, including panic attacks. In fact, if anyone does notice you’re having an attack (often, they’re undetectable to people around you), it’s quite possible they may be thinking, “Oh, that’s exactly what happens to me.” Know that you’re only human, humans are imperfect – and that you’re not alone.

Anxiety Medications: Should You Take Them?

anxiety medicationsSo your doctor has prescribed anti-medication for you. If you’re like most people, you have a lot of questions…and perhaps a bit of trepidation.

Should you take his advice? What about side effects – and addiction? And of course, particularly for the uninsured, there’s the cost.

Yet doctors the world over (with a particular emphasis in the U.S.) prescribe anti-anxiety medications every day. And many people who have received drug therapy report amazing – and very encouraging – results.

Is anxiety drug therapy for you? Let’s take a closer look at this drug category, whether it helps or hinders…and whether you should go the medication route.

Anti-Anxiety Meds: a Quick Primer

Anti-anxiety drugs typically fall under one of three categories.

Benzodiazepines are short-term, fast acting drugs that work to quell anxiety while it’s happening. The most commonly prescribed benzodiazepines for anxiety are Klonopin, Xanax, Valium and Adivan. Benzodiazepines have a relatively short list of common side effects, though these can have a major impact in the short-term (drowsiness, dizziness and lack of coordination are most commonly reported). The biggest drawback to this drug class is that these medications, over the long-term, can be highly addictive.

Beta blockers were originally developed to fight heart conditions (and are still prescribed for this purpose). They act primarily on the physical side effects of anxiety and panic, such as a rapid heartbeat, shaking and trembling, and even flushing of the skin, particularly the face. They are often prescribed for anxiety experienced in social situations. Beta blockers have fewer side effects than some anxiety medications and are not habit forming.

Selective serotonin reuptake inhibitors (SSRIs) have been used for decades as anti-depressants. For some individuals, SSRIs also target anxiety. This is believed to be due to the activity of keeping serotonin – the “feel good” brain chemical – from being reabsorbed into the body too quickly. Typically, more serotonin equals more calmness. SSRIs frequently used for anxiety include Prozac, Paxil and Zoloft.

There are other medications that may be used (though more rarely) for anxiety disorders; consult your physician for a full list.

Why Anti-Anxiety Drugs Are Prescribed

Generally, beta blockers and benzodiazepines are prescribed for either short-term or “on-the-spot” anxiety. Grief, traumatic experiences and conditions that engender panic attacks, such as social anxiety disorder or performance anxiety, would fall under this category.

SSRIs are usually recommended for long-term anxiety, anxiety without any known root cause (such as a traumatic event) and for individuals concurrently experiencing depression.

When Medications Become a Problem

No one can judge another’s experience, and there is no doubt that anxiety, particularly over the long term, can severely impact one’s life. During these times, medication may be warranted. We have never advocated, nor will we ever advocate, simply “powering through” and suffering the terrible effects of anxiety.

However, there are some downsides to taking anti-anxiety medications. These may include:

  • Physical dependence. Some anti-anxiety medications are habit-forming and may include a withdrawal period upon stopping.
  • Emotional dependence. We may become afraid, over time, that without the drugs, our anxiety will come back in full force. So we keep on taking them.
  • Side effects. Some anti-anxiety drugs work directly on the brain. Science still isn’t sure of the long-term implications of this. Others include side effects that may be dangerous, such as an inability to focus (which can be a problem while driving, while caring for others, or while operating machinery). Yet others have gastrointestinal side effects that can be debilitating.
  • Not addressing underlying issues. Unless one is receiving counseling, relying on drugs to reduce anxiety could make it easy to simply never address the underlying causes.

Non-Drug Therapies for Anxiety

If you’re unwilling to go the drug route, there are alternatives. Please note that we are NOT suggesting you ignore your doctor’s advice. However, with his approval, any of the suggestions below may help with your anxiety issues.

  • Anti-anxiety herbs. Remember: always research herbal remedies and ask your doctor about contraindications with any conditions you have or medications you are taking. That said, a few herbs are touted as amazing anxiety reducers. A few include chamomile (particularly as a tea), hops (do not use if you have an alcohol issue), valerian root, lemon balm (particularly as an essential oil to be rubbed on the body or as a fragrance), catnip, kava kava, passionflower and skullcap. NOTE: Do not take any of these remedies while pregnant or nursing except as directed by a physician. Do not take these herbs concurrently with sleep medication or with sedatives or alcohol.
  • Exercise. Regular aerobic exercise for approximately 30 minutes per session (at a minimum of five days a week) has been shown to have a soothing effect on the nervous system.
  • Behavioral therapy/cognitive therapy/talk therapy. These tools can all help anxiety sufferers to get through anxiety attacks and to ultimately reduce the amount and/or severity of anxiety attacks. Make sure you find a certified therapist with whom you feel comfortable.
  • Breathing exercises. Calming your breathing to measured, slow, easy breaths can minimize the physical effects of an anxiety attack while they’re happing. As these often frightening feelings lessen, overall anxiety is reduced. (See Panic Away, a long-term self-help program that shows many techniques that allows sufferers to calm themselves during a panic attack.)
  • Changing one’s life circumstances. If your job, friends or living situation stress you, try to change them, even if in small ways. Learn to speak up for yourself. Learn to say “no” to people who ask too much of you. If you are in a toxic relationship, leave it if at all possible.
  • Yoga. Yoga and meditation have amazing effects on the central nervous system and, when practiced regularly, can help minimize anxiety.

If You Do Decide Upon Medication

If you decide medication is the best course of action for you, keep the following in mind.

  • Speak to your doctor about potential side effects, including dependency. Make sure you have a hard copy of ALL potential side effects of the drug.
  • Ask your doctor how long s/he anticipates that you will need to continue on the medication.
  • Report ANY side effects to your doctor – even if they don’t appear on the drug description sheet.
  • Consider talk or behavioral therapy in conjunction with your medication so that once you stop the drug, you will have tools with which to address your anxiety.
  • Tell your doctor about all medications, vitamins and supplements you are currently taking.
  • Find out if there is a generic form of your medication so that you can cut costs.
  • Take your medication EXACTLY as directed.

Remember, you have options. It’s your body and it’s your life. Treat both with the care you deserve.

How Do Medications Treat Anxiety?

anxiety medicationsIn our pill-obsessed world, there’s a medication for everything – and quite a few for anxiety in particular.

What exactly do anti-anxiety medications do? And are they always the right choice – or is there a more natural, side effect-free answer? Here’s what I found out about anti-anxiety drugs.

Cutting Off the Anxiety Response

Most anti-anxiety medications work by short-circuiting the anxiety response system. They typically work in the brain, either supporting neurotransmitters, blocking anxiety or sedating the patient.

Because there are so many ways drugs can stop anxiety, there are several classes available. Some treat anxiety on the spot (tranquilizers are most common for this effect). Others work longer-term and take several weeks to build up before the sufferer begins to see results.

Different Classes of Anxiety Medications

TRANQUILIZERS

What They Are: Tranquilizers, or Benzodiazepines, produce an immediate calming effect on the body and the mind by reducing mind activity.

What Types are Available: The tranquilizer class includes Valium (Diazepam), Xanax (Alprazolam), Klonopin (Clonazepam) and Ativan (Lorazepam)

Why They’re Used: Tranquilizers are fast-acting, typically bringing relief in 30 minutes or less. This makes them ideal for panic attacks or intense anxiety.

Side Effects: Drowsiness; lack of energy; impaired thinking or judgment; confusion/disorientation; depression; clumsiness/lack of coordination; blurred or double vision; stomach upset.

ANTIDEPRESSANTS

What They Are: Antidepressants work on the brain’s neurotransmitters to either build them up, or keep existing neurotransmitters in place long enough to calm the mind.

What Types are Available: Selective serotonin reuptake inhibitors (SSRIs), such as Prozac, Zoloft, Lexapro, Celexa and Paxil; monoamine oxidase inhibitors (MAOis), an older class of antidepressants; tricicylic antidepressants (TCAs) and atypical antidepressants.

Why They’re Used: The link between anxiety and depression is well-known. Though it may seem counter-intuitive to use an antidepressant for a too-active, panicked mind, using antidepressants can actually “even things out,” producing less anxiety as well as less depression over time.

Side Effects: Weight gain; nervousness; headaches; nausea; sleepiness; sexual dysfunction/erectile dysfunction (ED); dizziness upon standing; particularly in younger patients, possible suicidal thoughts.

BETA BLOCKERS

What They Are: Beta blockers were originally used to treat high blood pressure, but were quickly found to have anti-anxiety effects. Generally, when beta blockers are used for anxiety, they are prescribed off-label (the primary effect is still considered to be blood pressure reduction).

What Types are Available: There are many types of beta blockers available for blood pressure and heart conditions, but the two most commonly prescribed beta blockers for anxiety are Inderal (Propranolol) and Tenormin (Atenolol).

Why They’re Used: Anxiety is often like a feedback loop where the individual suffers physical effects (feelings of unreality, a rapid heart beat, etc.), then feel even more anxiety because of those perceptions. Beta blockers work on the physical symptoms of anxiety, hence reducing the emotional effects (fear of the feelings). They work particularly well for social anxiety and social phobias.

Side Effects: Slowed pulse; fatigue/sleepiness; nausea; dizziness/lightheadedness.

Withdrawal Symptoms of Anti-Anxiety Medications

Many anti-anxiety drugs can cause withdrawal symptoms when stopped suddenly. If you have been taking your anti-anxiety medication for some time and wish to stop, consult your doctor for directions on how to taper.

Generally, the older antidepresseants (MAOIs), tranquilizers such as Xanax or Valium and SSRIs with a short half-life (for example, Paxil) will produce the most withdrawal effects. Not everyone will experience these in the same way, and some people don’t experience any withdrawal issues when stopping anti-anxiety medication.

Withdrawal symptoms will vary. Most will include an intense craving for the drug/medication. Sleeplessness or hypersomnia (too much sleep), extreme anxiety and agitation, dry mouth, dizziness, constipation and in some cases, palpitations and cold sweats are common side effects of sudden drug discontinuation.

Occasionally, more rare but potentially dangerous/life-threatening conditions may occur when stopping some anxiety medications. These include seizure and rapid pulse or rapid heartbeat. Consult your doctor; DO NOT discontinue anti-anxiety medications suddenly and on your own.

Are All Anti-Anxiety Medications Bad, Then?

So, with all the potential pitfalls, are all anti-anxiety medications a bad thing?

No. I’ve known many individuals (including myself) who used anti-anxiety drugs on a temporary basis to quell issues that were truly interfering with their lives, families and careers (agoraphobia, for example, or fainting).

However, if you haven’t started a drug regimen yet, I suggest trying a more natural approach first. I’m not overriding your doctor’s orders – see her first, and follow her directions. If she gives you the go-ahead, try natural methods for anxiety reduction. We’ve outlined quite a few of them on this site.

There’s also some drugless self-help options that may be effective for you.

If you do decide to try an anti-anxiety medication, be sure to bring a list of questions for your doctor. Don’t be shy – this is your mind and your body. Make sure you’re clear on any and all potential side effects and interactions with any other drugs you may be taking. That way you’ll be able to make an informed choice that fits your lifestyle and needs.

How to Deal With Fear

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Intangible, “faceless” fears can be more unsettling than real danger.

Fear: an unpleasant emotion caused by the belief that someone or something is dangerous, likely to cause pain, or a threat.

Oxford Dictionaries

Take a closer look at the definition above: there’s an important clue in there to the nature of fear. (Hint: it has to do with the words “emotion” and “belief.”)

What is fear? We generally feel our fears are warranted – will we lose that important job? What’s that clanky noise the car is making? Is she going to leave me?

But when it comes to phobias, panic and anxiety, it is that word belief that really drives fear. Here’s how to take charge of your anxieties and see them in a perspective you may never have considered.

Everyone Experiences Fear

First, it’s important that you know everyone – and we do mean everyone, from the youngest child to professionally-trained firefighters, emergency personnel and Marines – experiences fear.

Your fears may or may not seem legitimate to you (for instance, a fear of spiders may at face value appear illogical, and a fear of falling off a tall building is easy to control – just don’t stand on the tops of buildings!).

But the biology behind fear means that while you’re experiencing it, both your body and your mind believe the fear is real, and imminent and tangible…and they will respond accordingly.

Fear and the Body

As soon as you experience fear, your body will react accordingly. It’s not doing these things to upset you or to make your life worse. In fact, it’s important to remember that when you experience these changes, your body is trying to help you, not hurt you. It’s trying to prepare you for the worst, no matter what that is. (More on that below.)

Some of this preparation for real or perceived danger is to put the body on hyper-alert. A few changes you may experience during either fear or deep panic are:

  • A part of the brain called the amygdala sends alert signals to the body.
  • Your heart begins to pump faster, getting blood and oxygen through the entire body in case you need to run, or physically protect yourself. In such situations, you need all the oxygen and muscle readiness you can get.
  • Your breathing becomes faster to keep large amounts of oxygen coming in.
  • Your nervous system goes on hyper-alert. Images may appear clearer and almost “unreal” to you; your hearing becomes acute; the sensation of touch may become uncomfortably sharp.
  • The rapid rush of oxygen throughout your body may cause tingling, especially in your hands, arms, face and sometimes your legs.
  • You may become nauseated. In the presence of perceived danger, the digestive system almost instantaneously shuts down in order to direct its energy to your arms, legs, heart and central nervous system.
  • If the fear/panic continues, you may begin to experience weakness and shaking, particularly in your hands and legs. Your muscles are being bombarded by physical signals that are making it ready to do something: run away, or fight. In modern society, and particularly with panic attacks, there’s no actual need to run or fight. So you’re not working off those electric impulses; instead, you’re simply wearing out a muscle and making it feel tired and shaky.

Please remember that generally, these physical reactions will not hurt you. To date there has been no authenticated case of a person actually dying from a panic attack.  Even fainting during a panic attack is exceedingly rare.

Fear and the Mind

Your mind, too, must react quickly to fear. After all, it doesn’t know whether the amygdala has sent its “urgency” signal because a tiger is rushing toward you.

For this reason your mind may actually work on increasing your feeling of fear. This is to make you so uncomfortable that you will do something. Anything! When you’re in danger from any source, your mind wants you to move.

That’s why you feel an increasing urgency and a “run away…get out of here right now!” sensation when in the throes of fear, including severe social anxiety or a panic attack.

The Anticipation Factor: Fear of Fear is the Worst Part

That brings up an interesting point, and one science has been aware of for a while now. But non-scientists have made the same claim. Remember Franklin D. Roosevelt’s famous inauguration speech quote, “The only thing we have to fear is fear itself?”

Winston Churchill later repeated the assertion. “Fear of fear” is something we’ve been aware of for a long time.

What does that really mean? It means that the anticipation of fear is what can paralyze, generally much more so than when we’re in the presence of an actual, tangible danger. Trust us, when that tiger does go dashing for you, you will run.

But when fear isn’t caused by a true physical threat, there’s nowhere for the fear to go (i.e., into pumping legs or ready fists), so the anticipation just keeps building…and building…and building.

It’s much more unbearable to experience a fear that’s nameless and faceless, and to be stuck in that loop of fear-body and emotional symptoms-fear, than to see a threat and hightail it out of there.

Your Body is Trying to Help You

Now that you know how fear works, what can you do about it?

We believe that the first and most crucial step is to realize that your body is not the enemy. It doesn’t want to terrorize you for no reason at all. It doesn’t want to embarrass you by causing you to shake and sweat and perhaps feel dizzy in the middle of an important event. It doesn’t want you to lose your job because you “just can’t hold it together.”

Rather, your body is trying to work with you. It wants to protect you. As long as you hold your tense stance and continue to breathe quickly and in a panicked way, and as long as your mind keeps receiving the signal “run, run, run,” your body will continue to work hard on your central nervous system to encourage you to leave the area, and the danger it senses but doesn’t understand.

Immediately upon feeling the beginnings of anxiety or a panic attack, tell yourself very firmly (you don’t have to do this aloud): It’s okay. I will take care of you. Someone is here to help.

You need to let your body and your deepest emotions know that you appreciate their efforts, and that the situation is under control – no real danger is happening.

Of course, that’s only the first step. Next, you’ll want to …

Send Physical Signals That All is Well

Here’s where you can do something concrete to help yourself calm down both physically and mentally. What you want to do is send the brain physical signals that there is no danger present.

  • Slow your breathing. Slowed, controlled breathing tells the brain that you’re calm (even if you don’t feel calm at all!). This will signal the brain to reduce its efforts to pump more blood throughout your body.
  • Systematically relax and unclench areas of your body. Let go of the tight fists you’ve been making. Lower your shoulders. Again, this signals the brain that you are no longer literally “bunched up for danger.”
  • Sit down, if possible. Standing signals readiness, and lying down is a vulnerable and frightening position to the body and brain. But sitting connotes, in our culture, an awake but relaxed pose.
  • Take your time. Don’t berate yourself inwardly for still feeling afraid. The loop of physical relaxation-brain’s relaxation response-body’s letting go of fear symptoms may take a few minutes. It may take longer. Use as much time as you need. Take care of yourself as if you were a parent taking care of a child. This association alone will generally make you feel more relaxed.

Making Friends With Your Body

Once again: your body is not the enemy. In fact, it’s your very best friend. All it wants is for you to survive, be happy and be well.

So thank your body (yes, really!) after a panic attack. Say to yourself, “Thank you, body, for being on the lookout for any danger. There wasn’t any, but I am glad you’re healthy enough that you respond in normal ways when you think there is. I promise I will always take care of you.”

This may seem silly at first, but too often we see our panic attacks – and by association, our bodies themselves – as trying to undo us. This simply isn’t the case, and feeling this way tends to only make things worse, as “fighting against” your body is, after all, still fighting.

The urge to “fight” a panic attack can put your body and mind even more on the alert.

When it Isn’t a Panic Attack

What about generalized fear and worry? You know what I’m talking about – that endless refrain of all the things you have to worry about that plays all night and doesn’t let you sleep.

Again, be the voice of reason and, most importantly, of capability to the inner child that’s crying out for help. Tell yourself, “Whatever happens tomorrow, or next day or next year, don’t worry. I am here and I am smart and capable. I will take care of us (re: you, your body and your psyche).”

This reinforces to your innermost self that no matter what, someone is in charge – you! And just like a child holding her parent’s hand, your body and emotions will, over time, respond by accepting that fear exists, but that help will be there for them.

Be Gentle With Yourself

After a panic attack, or after you’ve gotten through that dreaded public speech or your airplane has landed safely on the ground at the airport, baby yourself a little. Your fear is a signal that you’re on the over-alert. This doesn’t mean you’re weak; in fact, it means the opposite. It means your body is willing to do anything it takes to keep you safe.

To relax that over-alertness, take gentle care of yourself. Have a hot bath. Read a relaxing book. Go for a walk at your local arboretum and enjoy the beautiful flowers and trees there. Have a good, warm, comforting meal.

Never berate yourself for your fears. As we’ve said, fear happens to everyone. It is a normal response to a perceived threat. It’s there to protect us. Get to know it – and yourself – a little bit better. You’ll be glad you did…and over time, you’ll be more relaxed than you ever thought you could be.

(View more self-help techniques)

Breathing Exercises to Calm Yourself Down

breathingWhat’s one of the first things you notice when a panic attack begins?

For many people, the answer is, “I start to hyperventilate…I can’t catch my breath. It’s scary.”

It is scary to feel as if you can’t catch your breath. But interestingly, breathing – that is, proper breathing – could be the key to stopping panic in its tracks.

How Breathing Impacts the Cycle of Panic

First, you need to know the mechanism that makes your breathing seem so disordered (and scary) during a panic attack. Here’s how it works:

  • The sufferer feels the onset of panic. Often this comes “out of the blue,” without an actual cause of the stress, making things even more frightening.
  • Her heart begins to race, following the brain’s signal that “something is wrong” and initiating the well-known fight-or-flight response. The rapid heart beat pushes blood more quickly through her system in case she needs to run, or to fight an attacker. (Your body doesn’t know the difference between a real, imminent threat and fear/panic that has no tangible source. It only knows that it wants to protect you.)
  • A faster heart beat requires more oxygen, so the sufferer begins to pant or breathe very quickly.
  • With an excess of oxygen now in her system that isn’t used up by actually running, she begins to feel faint as the oxygen floods her brain.
  • The faint feeling makes her more frightened, and she breathes harder. The cycle repeats until the apex of the panic attack (after which the symptoms actually begin to subside – it’s important to note that very few individuals actually faint from a panic attack).

Now here is how taking control of one’s breathing can actually cut this circular reaction off at the pass and create a calming effect:

  • Feeling the onset of a panic attack, the sufferer notices her heart beating faster and her breathing speeding up and becoming more shallow.
  • She deliberately slows her breathing to a normal (not too deep and not too slow) series of breaths. Her heart is still pounding, she is still frightened and she may be experiencing other panic symptoms – such as tingling hands and feet and a feeling of unreality – but she continues her series of measured breaths. It is important to note that she is still frightened – she does not need to feel emotionally “calm” in order to physically begin altering the panic process.
  • The brain receives the signal from her slowed breathing that the danger has passed or that there is no danger, and it signals the heart to slow to a more normal rhythm.
  • As the heart resumes a more normal, non-stressed rhythm and oxygen levels equalize due to the natural breathing, other symptoms of the panic attack disappear.
  • As the symptoms disappear, the sufferer now emotionally feels better as well (she is less frightened), completing the circuit and ending the panic attack.

Indeed, this is one of the most fascinating things about a panic attack: you can “trick” your brain into responding in such a way that even the physical symptoms of a panic attack disappear.

It’s quite simple, really: your brain was tricked into thinking there was a real, physical danger, and it responded the way any stressed brain would respond. You’re simply reversing the process and telling your brain – via your breathing – that there isn’t actually any danger present. This causes it to respond the way a non-stressed brain would respond, and it communicates calmer signals to the rest of the body.

Exercise: Breathe Your Way Free of a Panic Attack

The technique is simple and can be done anywhere, any time you experience a panic attack.

  1. First, you’ll need to raise the carbon dioxide (CO2) level in your bloodstream and brain that has been lowered via hyperventilating. (When you hyperventilate, even though it often feels as if you can’t breathe, you’re actually getting too much oxygen into your system, and this depletes the CO2). This step is easy: cup your hands over your mouth. Breathe slowly, as if you would if you were sitting still and were feeling calm. What you’re breathing back in is CO2. Do this for one to two minutes. Do not perform this part of the exercise for longer than two minutes.
  2. Take your hands away from your face and slowly, without straining, breathe in for a count of 5.
  3. Hold your breath like that (your lungs should not feel as if they’re straining) for a quick count of 7.
  4. Exhale slowly, without forcing the air, for a count of 5-9. This will vary; don’t feel as if you’re forcing out more air than is in your lungs.
  5. Pause for a moment, then repeat steps 3-4 above up to five more times.
  6. Now breathe regularly, at the speed you would if you were sitting still and calm.
  7. If you need to, repeat steps 3-4, pausing for at least one full minute in between.

Will it Really Work?

Yes. You are effectively telling your brain that the situation is calm and that you do not need to either fight or flee. There’s no magic here; it is simple biology. If there is no danger present (as signaled by the quality of your breathing), the “panic” reactions – heightened terror, trembling, faster heartbeat, tingling and numbness – will slow and then disappear.

Of course, it may take some practice. You are re-training your brain in how to respond to a panic attack. Don’t worry or feel as if you’re doing things incorrectly if you don’t instantly feel calmer. Your goal is to reduce stress, not add to it by worrying about counting and steps.

If you’re not sure of the steps or can’t remember them clearly during your panic attack, simply follow them to the best of your recollection. Simply slowing and concentrating on your breathing will be enough to begin breaking the panic-pant-panic cycle of a typical panic attack.

Remember, your body doesn’t want to hurt you – it wants to help you. Assure your body that it is safe and protected by breathing in a way that tells it that all is well. The more you know about your body, and the more you make friends with it and work with rather than against it, the more you will begin to trust yourself, your reactions…and your ability to calm yourself any time, anywhere.

The Link Between Depression and Anxiety

Depression and anxiety: for so many people, they seem to go hand-in-hand. And the combination packs a double punch to make daily activities seem like a nearly insurmountable chore. Is there a link? And if so, what can you do about it?

They seem so different, but science is uncovering new links between anxiety and depression. Image: enviied

They seem so different, but science is discovering  links between anxiety and depression. Image: enviied

Depression and Anxiety: a Paradox or Science?

On first glance, depression and anxiety seem to be total opposites. Depression is just that – a depressive (literally, “pushed down”) effect on the mind, emotions and sometimes, as a side effect, the body. Anxiety, on the other hand, is an overstimulated emotional and central nervous state.

It seems unlikely that both states can exist concurrently. Yet many sufferers of depression report anxiety, and vice versa. If you suffer from these conditions, you may have occasionally thought, “There must be a connection.” If so, you’d be right.

Anxiety: Hyper-Stimulation … and Not in a Good Way

You’d think stimulation would be a good thing. After all, in our high-pressure, multitask oriented world, we may often feel tired and de-energized. A boost of energy can only help – right?

Wrong. Anxiety isn’t just energy; it’s a state of being so stimulated that your body is engaged in the well known fight-or-flight response. Typical symptoms of anxiety include:

  • An overall, pervasive feeling of “doom” or that “something bad is about to happen”
  • An inability to control thoughts of worry or fear
  • Insomnia
  • Accelerated heart rate
  • Sometimes, increased blood pressure
  • Tingling in the hands, feet or face
  • Dilated pupils
  • A cold feeling in the limbs
  • Increased heart rate
  • Fear of fainting or of “making a scene”
  • A sense of panic
  • The urge to run or flee from the situation, even if it is non-threatening
  • The perception that colors and sounds are more intense
  • A feeling of detachment from one’s own body

Depression: the Flip Side of the Coin

Depression can be caused by a neurochemical imbalance, most notably of the brain chemical serotonin, but also sometimes in dopamine, epinephrine or norepinephrine. It can also be situational – in other words, brought on by a traumatic or life-changing event. Paradoxically, depression may also be brought on by what should be a happy event, such as a wedding or birth. All of these events may trigger changes in your brain’s delicate neutransmitter balance.

Typical symptoms include:

  • Physical aches and pains with no known medical cause
  • Feelings of doom
  • An inability to face the day
  • Loss of interest in activities that once made the sufferer happy
  • Self-imposed isolation
  • A feeling of “being all alone” even when in the company of others
  • Crying too much, or an inability to cry
  • Feelings of suicide
  • A generalized sad feeling with no known cause
  • Sleeping too much
  • Insomnia
  • Changes in appetite, such as either overeating or a sudden lack of appetite, with no known medical cause
  • A feeling that there is no hope/no future for the sufferer
  • A feeling that loved ones may be better off without the sufferer in their lives

NOTE: If you suffer ANY of the above symptoms, seek medical help immediately. If your doctor can not see you, call the National Suicide Prevention Hotline. You do NOT have to be actively suicidal to utilize this resource.

What Science is Learning About Anxiety and Depression

As different as these two conditions seem to be, the medical community is beginning to note that the two often happen together. Generally, they will alternate – anxious one moment or day, depressed the next – but sometimes the feelings can occur at the same time. For example, even in the midst of a full-blown panic attack, you may feel oddly sluggish, detached and overwhelmingly sad.

What science is discovering is that while behaviorally and symptomatically the two conditions may seem to be opposites, they are essentially are two sides to the same coin. Both relate to inconsistencies in the emotions and/or the brain and an inability to regulate the central nervous system. These reactions can cause the individual to anticipate further suffering, which increases the negative effects from a psychological level.

The reason one state may lead to another (and why they may seem to go back and forth in the same sufferer) may be that that chemically, the brain will attempt to correct an underproduction of hormones and neurochemicals causing the current state to occur.

So if you have been in a depressed state for some time, your body may overproduce the stimulating chemicals adrenaline and epinephrine. And if you’ve been panicked for too long, your body will essentially “shut down” to correct the issue. The body then attempts to correct the new condition, and the cycle continues.

Anxiety Can Lead to Depression

Another definite link is that being anxious, particularly having panic attacks, can lead to an emotional sense of depression which can itself affect brain chemicals. Living in a constant state of anxiety and suffering panic attacks can make the individual feel there is no hope for ever getting better and that life is generally terrifying. This is a direct route to long-term depression.

What to Do About It

See your doctor.
Don’t suffer in silence. According to the Anxiety and Depression Association of America, some 40 million adults in the U.S. suffer from anxiety, and nearly half of those suffer from depression as well. You may feel alone, but you’re not. Like you, most people are simply hiding their symptoms.

You do not necessarily have to see a psychiatrist (though these doctors will generally have a better, more up-to-date grasp of the two conditions). If you’re more comfortable visiting your general practitioner or even a specialist (such as an OB/gyn), make an appointment with him or her. Any medical doctor can prescribe anti-anxiety and anti-depression medications if these are warranted.

Find a community support group
You may also wish to look up depression and anxiety groups in your area. Like-minded individuals who have been through what you’re going through can be a great resource. They may be able to offer non-pharmaceutical tips and methods for decreasing panic while it’s happening. Along with that, some self-help kits can also alleviate your symptoms.

In fact, many individuals for whom psychiatric or medical therapy has not worked say that simple steps, such as counting slowly, seeing the “bigger picture” and understanding the science behind their symptoms has worked to ease them.

There’s no time to lose – your life is precious. Stop suffering in silence and start living today. The more you know about these conditions, the more you can do about them. Take that first small step of many; they all add up to a brighter future and a happier, panic-free you.

 

 

 

 

 

Panic Attack Treatments

Panic Or Calm SignpostIf you suffer from panic attacks, you’ve probably heard a myriad of so-termed solutions, all of them different. You may be wondering, “Which solution is the right solution?”

The truth is that just like people themselves, panic is not a one-size-fits-all issue. Though the choices may seem confusing, it’s a positive thing that there are so many different things to try. This way, you can find the one, or ones, that work for you and for your panic.

Herbal Remedies

Don’t knock them — herbs really can help you with panic attacks.

  • Valerian root: Valerian root has long been used as a sleep aid due to its sedative properties. Used in small doses, this calming effect can help ease panic attacks and general anxiety. It’s great for “racing thoughts” too.
  • Passion flower: Passion flower works on the central nervous system to calm the physical effects of a panic attack.
  • Kava kava: Another herb often used as a sleep aid. It calms restlessness and nervous agitation.
  • Lavender: Try this as an essential oil or diluted (dab it on your wrists and neck) for a generalized feeling of calm.

Self-Calming Techniques

Don’t underestimate these, either. In our experience, the single most life-changing tool for stopping panic attacks (or getting through them) is what you have “up there” … your mind.

  • Tell yourself that you will not die from a panic attack. Panic attacks are so terrifying, you may feel you’re actually dying, particularly if you get physical symptoms such as a racing heartbeat. As bad as it feels, your panic attack will not physically hurt you. It has to end some time — there has never been a recorded panic attack that went on and on without ending.
  • Don’t run. Running away signals your body that there really is something to be terrified of. Stay where you are; go off unobtrusively into a corner for a little privacy if you want to be less conspicuous. Panic attacks end. You don’t need to run in order for that to happen, even if it feels like it. If in the past you’ve run away at the onset of a panic attack, and noted that afterward, it ended, please note that it absolutely, positively was going to end anyway.
  • Calm your breathing. DO NOT take overly deep breaths. This will produce the opposite effect – hyperventilation. Take calm, slow, even breaths and wait a beat or two between each one. Breathing regularly rather than the typical shallow, quick breathing that accompanies a panic attack signals your subconscious that there is nothing to physically be afraid of right now.
  • Don’t try to “fight” your panic attack. Fighting, whether literally or figuratively, signals your brain that there is something terrible going on. You want to feel less terrible, not more so. As hard as it is at first (this gets easier), go with the feelings. Rise up to meet them and feel them at their peak. They will go down; they have to. There is no such thing as an indefinite panic attack. But you can make yours shorter than it otherwise would have been by not fighting and hence producing more adrenaline, more fear and more panic.

Prescription Medications

If you’re debilitated by your attacks, it may take a few times out in situations while feeling calm to change things for you. For many people, this means, at one time or another, prescription medications. Ask your doctor. Xanax and Valium are popular on-the-spot meds that can stop a panic attack in its tracks.

Never take higher than the dosage your doctor prescribed and never take them proactively (in advance) except under the advice of your doctor. These can be habit-forming.

Counseling & Self Help

You may have felt hurt, embarrassed and traumatized by your panic attacks.  Talk to a counselor or therapist with experience in this area. Don’t be hesitant to try this — we all need someone to talk to. Self-help guides and systems to help control your panic can definitely help out, too – one such system is Panic Away.

Your counselor may also uncover reasons behind your panic attacks. Once you get to the heart of those, you may be able to address your panic issues more calmly. Knowledge is always power. Use it.

Remember that you are not weak. It takes a huge amount of strength and courage to have a panic attack and get through to the other side. If anything, you’re stronger and braver than the general population.

Respect yourself — you have an illness that you’re working through. Be proud; you are a survivor, and you’re going to come out on top.

 

How to Deal With Anxiety

anxiety-cycleTo a degree, everyone experiences anxiety. There’s pre-test anxiety, job interview anxiety, anxiety over household repairs or a family illness — all the “typical” things people are bound to get anxious about.

But for anyone who has experienced the intense anxiety of a panic attack, or ongoing general anxiety (GAD), it’s obvious how different these are from the typical “worry.” In fact, the two don’t even seem to be on the same planet, much less the same page.

We’ve been told to “just relax”, to “put things in perspective” and to “just think positive.” But that’s not what anxiety, particularly neurological/chemical anxiety, responds to.

Generalized anxiety and panic attacks may present without any warning and with or without a root cause that can clearly be seen. They can also happen after the crisis is over — or with no crisis at all. If you’ve ever suffered a panic attack, you know exactly what I mean when I say this disorder is not the typical cycle of worry. So the standard platitudes just won’t work.

What’s the reality about panic attacks and general anxiety? Do you need to fear them? Is there anything you can do about them?

1. Realize That You’re Not Going to Die

I’m not being cute here. As sufferers, we really do feel as if they’re going to die. Many, many anxiety sufferers have had the experience of going to the emergency room with what they thought must be a heart attack or a stroke – racing, pounding heart; trembling; an inability to put thoughts together; numb hands and feet and a deep, certain feeling that something terrible, really terrible, is about to happen.

Here’s the reality. As much as you may feel like it, you’re not going to die from a panic attack. Panic attacks from a physical standpoint are generally non-harmful, believe it or not.

If you’re having a panic attack or general anxiety, remember: the feelings themselves will not kill you. You can experience all of them (and I know just how unpleasant this is) and come out on the other side physically fine. This is important to keep in mind.

2. Do Breathing Exercises – Right Away

The shallow breathing that inevitably follows the onset of panic is normal. It’s your body driving oxygen into your body more rapidly for what it assumes will either be a fight, or a flight to safety. There is nothing wrong with you for breathing shallowly and quickly when you feel panic.

But since you don’t actually need the response here and now, you can signal your body that it’s okay to breathe more normally again. You do this by taking slow, complete but not overly deep breaths. Take a second or two between each breath.

You are signaling your body that there’s actually nothing to fight or run from, and at the same time you’re keeping other symptoms (such as numbness and tingling) from progressing. This can help further calm you, as fear is the driving factor here — not something physically dangerous.

3. Realize That You Don’t Need to Run Away

Your automatic reaction, and from a biological standpoint this is actually a pretty reasonable one, is to get away — fast. Your body is in “fight or flight” mode. There’s nothing to physically fight, so you just want to run away.

And that does seem to help. As you run away from the store, the classroom, the conference, slowly your heart begins to regain a normal rhythm. Your feeling of doom calms down. You being to regain feeling in your hands.

Your mind is telling you, “See? Running away worked.”

Except that it didn’t. The association of running away plus feeling better is what worked. In other words, by running away, you believed you would start to feel better. That belief is what made you feel better.

Actually running away didn’t do a thing. Which brings us to the next point.

4. A Panic Attack HAS TO Stop Some Time

You ran away, believing doing so would stop your panic attack. And gradually, it did stop.

But what you need to realize is that it would have stopped anyway. No panic attack lasts forever. Period.

A panic attack will stop whether you run, stay put, hop on one leg reciting Shakespearian couplets… it doesn’t matter, the attack must and will stop. Your body just doesn’t contain the chemicals it would require to sustain a panic attack indefinitely. Nobody’s body does. And that’s it.

5. Know That You Won’t Go Crazy or Faint

A huge part of panic involves the fear of “doing something crazy” in front of other people. You fear you’ll literally lose your mind right there and show yourself as a “total nutjob” in front of strangers or in front of people who know and love you and count on you to “stay sane.”

A panic attack will not cause you to literally lose your mind. It just won’t. That doesn’t happen. You feel a bit “crazy” and shattered while you’re having one, but you are not going to go running through the streets stark naked jabbering in tongues or something.

People just don’t literally go crazy from panic attacks. It’s never been documented. If you need mental help, that’s fine. Get it. But you won’t start out sane one day, then literally go crazy because of a panic attack.

Another fear many panic attack sufferers have is of fainting. Rarely, VERY rarely, does a panic attack sufferer faint, unless there was something else going on (i.e., an illness, dehydration, etc.).  And when we say very, we mean it.

But what if you did faint? So what? People would gather around you to help. They’d care. They wouldn’t think you were bizarre for fainting. People do faint. They’d do just what you’d do if you saw someone faint. They’d go over, try to help, make sure you were taken care of, and help you on your way again.

You’d stand up. You’d thank your helpers and you’d be on your way. However, it’s so unlikely this would actually happen that it’s only as a caveat that we really put this in. It is so common a fear for anxiety sufferers that it needed to be talked about. Now you know.

6. Drop the Shame

“What if I look crazy because I’m shaking?” “What if people see that I’m flushing/see that I’m going pale?” “What if people can tell something is wrong?”

What if? Most people are more wrapped up in themselves than in other people. You’re allowed to be imperfect at times. You’re allowed to look a little “off” at times. You’re allowed to go through what you need to go through. There is NO shame in dealing with panic. You’d be surprised to learn how many people around you deal with the same thing. They’re hiding it just like you.

Put away the shame. There’s no need for it and no reason for it. Nobody’s perfect. Do you expect yourself to be? Then drop that too.

You Are Not Alone

You are nowhere near as alone as you may think. You probably do a good job of hiding your symptoms. So do many panic and anxiety sufferers.  It’s a sad truth that we truly feel we’re “the only ones” — until we start doing our homework and find out just how common this is.

You’re never alone. Chances are, there’s somebody who understands. Join a real time or online group for panic sufferers. Talk about this. You can even order a system online to help you out.

Don’t hide it any more. You’ll be surprised how really dealing with it head-on rather than running in fear and shame can paradoxically help bring an end to your panic.

 

Panic Away – Does It Work? A Personal Review

panic awayWE LIKED: the author’s thorough content on the physiology of panic, the unique methodology and the specific case studies

WE DIDN’T LIKE: the author’s insistence that everyone can be helped by his method, with “no exceptions” (his words)

THE BOTTOM LINE: we would recommend this e-book as a great, drug-free alternative to help sufferers of panic disorders or generalized anxiety disorder

Will Panic Away Help You? Our Review…

Panic attacks can be debilitating. Literally.

If you suffer from them, you know this. In fact, you’re probably saying, “Understatement much?” Some panic sufferers are confined to only certain situations, only certain people for company, their neighborhoods, their homes, their beds.

We know exactly how awful, frightening, embarrassing and physically uncomfortable a panic attack can be. We know how you want to run away (and often do).

We know all about the frightening thoughts: “Am I going to have a heart attack?” “Am I going to faint in front of all these people?” “What if the anxiety attack just goes on and on and never ends?” “What if I go crazy?”

panic-buttonWe know how, once you come out of the other side of a panic attack, you always feel somehow like a failure – as if the panic attack were the enemy and you had thrown up the white flag.

It’s frustrating to say the least, and terrifying overall.

Once in a while, a truly revolutionary idea comes along that can help anxiety sufferers – not in a month, not in a week, but right away, while the anxiety is happening.

In reading Panic Away: How to End Panic Attacks and General Anxiety Fast, I feel author Joe Barry has latched onto just such an idea.

Of course, the book isn’t without its flaws. We’ll delve deeper into that, later.

Barry-McDonaghWho Is Joe Barry?

Barry Joe McDonagh (“Joe Barry”), a native of Ireland, developed his anti-anxiety plan while studying at the University College of Dublin (UCD). His thoughts on anxiety and panic disorders were first published in 2001.

Barry is neither a psychiatrist nor a psychologist – a fact he makes no bones about. Barry says that as a panic attack sufferer during his college years, he became frustrated with conventional methods for treating anxiety, and developed his own techniques, which he refined into a system and published both as a book (available on Amazon) and as a downloadable ebook, which you can get right away (scroll to the bottom for the link).

What You’ll Find Inside the Book

The Panic Away program consists of three stages:

  1. Trust
  2. Acceptance
  3. Persistence

Each stage warrants its own chapter that includes an explanation, in-depth instructions and real life case studies.

The book explains that most anxiety management techniques focus on a Band-Aid approach: relieve the symptoms. By contrast, Barry says his program works at the source for a more long-term relief system.

stagesWhile many methods we’ve researched involve “fighting” or overcoming the anxiety, Panic Away is adamant about how your feelings aren’t necessarily the enemy, and how to embrace the feelings in order to, paradoxically, make them stop being bothersome.

The book contains more than 70 chapters and sub-chapters (some very brief, making the book very readable) plus an Introduction.

The chapters run the gamut of anxiety triggers, including fear of flying, GAD (generalized anxiety disorder), Barry’s C.A.L.M. approach and even dealing with obsessive-compulsive disorder (OCD).

It also gives the “One More” technique, which Barry says can work not only for anxiety but for other issues.

The 21/7 Technique

Panic Away utilizes Barry’s 21/7 technique. In short, this means doing a 21-second countdown followed by a 7-second exercise. Both of these are extremely simple and can be done anywhere. There are also a number of additional exercises, both physical and mental (including visualization, affirmations, and breathing techniques) to help the stages along.

Barry says he has helped sufferers from all walks of life, every age group and both sexes to achieve relief following his 21/7 method.

What Do We Not Like About This Book?

We’ll list pros and cons below, but first, a few impressions on what might not work about the book.

The first is that we’re not so sure about Barry’s claim in the e-book that “Every single person can eliminate their anxiety by following the Panic Away Program. No exceptions!” Be careful of any program that gives absolutes. Do your research.

Another issue we have with the book is that it gets a bit “new-agey” in areas (for example, TFP, or Thought Field Therapy, that involves self-talk while tapping various areas of the body.)

We’re not saying these can’t work. We’re just saying we preferred the more scientific, practical, down-to-earth aspects of the book. (Don’t worry, the majority of the book is extremely pragmatic and practical, so you can work on getting relief immediately.)

This brings me to the third issue I had with the book: trusting oneself is a huge part of the process, and that makes sense. But Barry intimates that if the program isn’t working for you, it’s probably because you’re lacking that trust – he never suggests that the plan itself might not work for everyone.

Of course, if it doesn’t work for you, there is a money-back guarantee, so check that out, too.

The Not-So-New

The book combines Barry’s revolutionary thoughts and techniques on anxiety with some you may have heard of before. For us, this included:

  • affirmations (positive/encouraging/embolding thoughts stated aloud or to oneself)
  • visualizations (Barry is quite thorough with these)
  • realizing that panic is physically non-harmful for the most part/learning not to fear sensations
  • the fact that there may be setbacks during the process of eliminating panic

The Revolutionary

On the other hand, Barry makes a few “ah-ha!” statements that could mean a life change for panic sufferers.

  • going toward and not only fully accepting, but actually encouraging your body to do what it wants during a panic attack (“observe, embrace and demand more,” as the book says)
  • differences between situational and more generalized anxiety
  • how obsessive-compulsive disorder and panic attacks can be related
  • how to stop seeing this as a battle and “fighting yourself” every time a panic attack happens
  • specific ways that food, food additives and diet in general can help or hinder anxiety, including a few words about artificial sweeteners, such as Aspartame
  • the actual technique, which seems quite original, not the typical cookie-cutter “attacking anxiety” route

The Body’s Fight or Flight Response

One thing we found particularly useful about the e-book was its focus on the fight or flight response to anxiety, why it’s normal, and why it doesn’t have to blow up into a full-on anxiety attack.

Barry explained quite well what chemical reactions happen to keep the fight of flight response feeding on itself. This is what produces the full-on panic attack. It’s the culmination of the fear, the physical feelings (tingling in the hands or feet, for example) and then the fear of having those feelings.

Since this is the premise of basically all panic attacks, we felt an understanding of how it works could help sufferers in general. We felt Barry went quite in-depth with the actions of this phenomenon, physical and mental symptoms of manifestations, why they happen and even (believe it or not) why they’re not always bad.

A Word on Medications … and Bravery

We’re very glad medications were addressed in this e-book. Medications are commonly used to treat anxiety, in general as well as on-the-spot attacks. In our own experience, medications can definitely be a help. We’re not 100% anti-medication. Just making that clear.

Barry doesn’t deny that medications can be effective, but he points out that these treat symptoms, rather than the root of the problem. He claims that over time, as a sufferer utilizes 24/7 and C.A.L.M., the actual fear of having the panic attacks is reduced – hence potentially reducing their occurrence in the first place.

Barry also shows how panic attack sufferers are not cowards, using such sufferers as fire fighters as examples. We agree that there’s a great deal of shame attached to panic attack sufferers. Often they’re seen as weak or generally afraid. Barry says that’s not the case. In fact, “People with anxiety actually do the bravest things,” he states.

Barry also states that panic attacks are not as unusual as you might think. Many people are hiding it … probably just like you. Barry claims it’s time to come out of the closet, so to speak, and address the panic head-on with a useful technique rather than leaving the location and running for perceived safety.

Pros and Cons of the e-Book

Okay, folks. Here it is in a nutshell.

Cons

  • Barry does make some claims that we’re not sure about. For example, he states that the Panic Away approach works for everybody, no exceptions. In our experience, there are always exceptions, so we don’t feel he should be giving such guarantees.
  • We’d really like to see more footnotes as far as scientific data is concerned. We know the science is basically solid – this is an area we’ve studied for years – but how does the average reader know it?
  • Barry is so focused on the idea that this approach will work that he doesn’t really give a backup plan per se, something we’d like to see no matter what a program’s success rate is.

Pros

  • The book is an easy read, while at the same time giving solid scientific information. Barry strikes a good balance this way.
  • Barry doesn’t waste words. The e-book doesn’t have a lot of “filler.” It’s solid but very complete information.
  • The method really does seem to work for the majority of people who have tried it.
  • It’s much less expensive than other methods.
  • It gives sufferers a long-term solution.
  • The book gives real-life situations that are specific: when you panic on an airplane, in a car, etc.

panic away system

>> Check out the Panic Away System Now <<

Overall, this e-book is worth the read. It’s not a pill, potion or a magic formula. It addresses real science and speaks to people in all situations.

P.S. Let me know what you thought, too, by writing a comment below!

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