My System for Stopping Anxiety Attacks: 5 steps, 20+ Skills for Panic Attacks
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- Опубликовано: 20 сен 2024
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An anxiety attack, in my definition, is when you're overwhelmed with stress, fear or anxiety, you may feel panicky or your anxiety is so strong and the physical symptoms are so intense that you can’t function very well.
This video is going to teach you the psychology behind calming anxiety attacks and give you a ton of tools to try so that you can create your custom plan to stop anxiety attacks. If you're right in the middle of an anxiety attack and just want to be walked through one simple version of the process check out my other video- A guided walkthrough to calm anxiety attacks. (Coming soon!)
This video is more educational in nature, you’ll learn a bunch of options that you can learn and apply to anxiety attacks later. Panic attacks and anxiety attacks have a lot of overlapping symptoms, and people use these terms interchangeably, but there are essentially two different pathways to treating them (rolling with them, or calming down your body). I teach option #1 in my video series on how to stop a panic attack. In today’s video I’m going to teach you a ton of options for pathway #2- the calm down approach to anxiety attacks. My goal is to teach you a bunch of tools, then you can try them and find the one that works for you in the long run. If you have chronic panic attacks and trying to control your breathing or calm down makes you feel worse, then definitely watch my other videos on how to stop panic attacks. • How to Stop Panic Atta...
1. Understand what feeds anxiety attacks. This short term emotion of anxiety is not the problem. Don't be afraid of anxiety, and don’t struggle to make anxiety go away immediately. This actually makes things worse.
2. Slow down instead of speed up
3. Anxiety isn’t just in your head, it’s in your body, so when you’re super upset, the body is the gateway to resolving anxiety.
4. Remind yourself that you are safe
5. The real problem here is not that you have emotions, or that you have an anxiety attack, the real problem is that you don’t have a system to resolve anxiety, so it’s building up and boiling over. The real problem is that you haven't developed a sustainable way to manage stress in your life
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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
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Unless a person experiences anxiety,panic attacks it is hard to understand how challenging is to go through them. I NEVER HAD EITHER ONE ,NOW I KNOW. TO ALL OF YOU THAT are DEALING WITH THIS CONDITION I SEND YOU BLESSINGS OF HEALTH , PEACE, LOVE AND HEALING.
Thank you much and may God bless you.
Thanks so much for caring and God Bless You 🙏🙏🙏
Thank you 🙏
The catastrophizing/negative thought I have the hardest time with is, "I would rather be in actual danger/pain than feel this way. In fact, I would welcome a horrific event right now because at least then what is happening inside of me would match what is happening outside of me and it would feel less like I'm losing my mind."
Would the concept of implicit memories help? Implicit memories are memories without words, images, and sounds. Maybe you're not losing your mind but instead remembering a traumatic or overwhelming event for which you have no images or sounds as a memory, but instead, the physical sensations in your body is the memory in and of itself.
From what I understand, in a traumatic event when the fight/flight/freeze response kicks in, the part of your brain responsible for 'recording' the image and sound parts of the memory gets put 'offline' because it's not a vital part of the brain for dealing with the situation. So after the traumatic event you just have the feelings and bodily sensations part of the memory left over from the experience, sometimes you may also have just small blips/fragments of the visual and/or audial part of the memory.
It might help to say to yourself one of the following:
'This feeling is just a memory and I'm safe now.'
'These sensations are just a memory and I'm safe now.'
'I'm safe now.'
'It's in the past.'
'It's over.'
'I'm just remembering.'
'I'm here and now.'
'It's just triggering.'
'I'm just triggered.'
'This is what being triggered feels like.'
'I'm just triggered, that's all that's happening.'
The concept of losing your mind is curious, it makes me think that you can somehow break your mind. Have you ever thought, what if your mind is working exactly as it is supposed to, it's just that you don't like the experience so you assume that your mind is broken. Like the hairdryer that turns off from overheating, you don't like the experience, but it doesn't mean it's broken, it's actually just doing its job perfectly.
Your brain finds something in your reality that is similar to a past traumatic event, and *beep* you get triggered and you experience the same fight or flight response aka panic attack/dissociation/rage etc.
If you aren't already familiar, I recommend reading into the concept of 'the window of tolerance'
I also found reading some books by Janina Fisher helpful
@@RobSouthernMusic all of my past trauma consists of other panic attacks
@@adamjohnsonstudio7910 Let’s say we live in a world where there is no right or wrong, only helpful and not helpful.
The question is what’s more helpful for you…
Does thinking that you can be traumatised by a panic attack help you, if you are having a panic attack? Does it make the panic attack easier?
Let’s take a different angle. Imagine someone else is having a panic attack and you say to them: ‘Did you know, you can be traumatised from having a panic attack… maybe this panic attack is going to traumatise you?’ Do you think that person would find that to be helpful or not helpful?
Let’s experiment and play a game… The game says ‘panic attacks are just a symptom to a previous traumatic event, which could only have been caused by other humans, animals or natural disasters aka ‘Mother Nature’ ‘
In that game, how would you feel if you were having a panic attack, and really play along and you pretend that it’s true. ‘This panic attack is only a symptom and it will pass’ Is there be any change? What might that change be? Would that change be helpful?
Ultimately it’s whatever works best for you.
I can only say what I think works best for me and what I think might help you. I’m just some guy on the internet.
From going through therapy, I’ve come to the conclusion that it’s all about expanding my window of tolerance, becoming aware of when I’m outside my window of tolerance, and becoming more familiar with using the tools that I find helpful to get back into my window of tolerance.
What tools are most helpful for you? Are there some undiscovered or underused tools that might be helpful for you?
I totally relate to that as well I'd rather be in actual harm
Thank you😊
Tbh just hearing you talk on these videos is one of the best way that i use to overcome my panic attack. Thank you so much i really mean it.
Same this really helps ❤
Same, glad im not alone☺
Just started having anxiety/panic attacks for the first time. I had no idea how intense feelings could be, it really awakened me to a new perspective and I hope that everyone can do their best to get through them, these techniques are helpful and really relaxed me. Thank you so much and those out there suffering, don't give up hope, like she said it doesn't last forever
Did you get rid of them
@@RexFixx I did! It took me around 6 months to stop being fully terrified, and now after a full year I am feeling content/like my old self. I did a ton of soul searching, practiced a lot of skill techniques, meditated etc.
Don't beat yourself down on hard days. One statement I heard was "The biggest bully in the world is yourself, because they know all of the weakest spots. No one else compares. So don't let that side control you."
I’ve had night time panic attacks for going on 3months now constantly fearing that I’m dying even though I know I’m not and it only happens when I’m alone at night I’ve yet to figure out how to make them stop but your videos really help me to catch my breath and at least make my heart stop banging against my chest
I go through something similar. You're okay and you're not alone
Exactly me.. I wake up with the worst anxiety and I try to calm my mind and try to sleep again..
Nothing it's like my mind just runs in all directions.. hate it.
I walk around so many times in the house and pray pray pray but my mind just cant fight anxiety so this video gave me many ideas what to do.. and sometimes anxiety comes with the craziest fears..
We all human and have all these emotions, but taking it as it happens
Same here! It’s been rough the last 3 weeks but we will get through it!
I'm going through this, too. It is so scary.
@@lisadixon7779 very scary ..sometime I forget to breath ..always gasping for air ..and my heart palpitations my goodness
Emma,
As an autistic adult trying to navigate his emotions and thoughts, in the hopes of being as present as possible, your channel is such a blessing. Thank you.
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Autism can be so difficult to navigate! It's so hard to calm your mind when it races a million miles an hour. I absolutely commend you for seeking channels like this that can help you with your thoughts!
Thank you ! This video helped me a lot
I agree with you. Her videos are very useful!
this channel is pure gold, thank you so much for making these videos, it helps me a lot, god bless you ❤
Glad you like them!
emma is a gem ! she has this amazing thing she deos and i just keep coming back. shes trully a blessing !!
8 Science-Based Benefits of Meditation
1. Reduces stress.
2. Controls anxiety. ...
3. Promotes emotional health. ...
4. Enhances self-awareness. ...
5. Lengthens attention span. ...
6. May reduce age-related memory loss. ...
7. Can generate kindness. ...
8. May help fight addictions.
If you want 5 hand holding Meditation guide in just $11.99 reply me.
Hi can you help just like you helped your self please
I am a patient of anxiety disorder. After my parents passed away sudden loneliness and grief slowly started overwhelming me. And one day i became a patient of panic. People around me are not very understanding regarding this matter. Majority of them are very judgemental and think I am going crazy. I am struggling with my issues alone. I try to deal with panic attack sessions alone and away from others. These videos helps my mind. Thank you for them.
This video saved my sanity, I swear. Almost 3 weeks ago I had a really really bad day. I tried everything to stave off the PA: went for a run, took a cold shower, tried yoga and breathing exercises. Nothing was working. This was my last resort and it worked almost immediately (I was still shaky and tense but didn’t feel like I was spiraling out of control anymore). I struggled for the first few days but I took the whole ‘be gentle with yourself’ thing to heart. If I backtracked, that’s ok, it’s a learning process. I haven’t had a PA since then, and every day is better than the last because I’m actually training my brain that it’s ok to have a PA; that it’s not something to fear. I still have moments of struggle but they’re few and far between. I’m so so so thankful I clicked on this video. It’s done miracles for me.
I have always had panic issues while driving on interstates or over large bridges. That's the only time I panic. Over the years, I have learned that it's the panic itself that I fear the most and that actually brings on the panic more. Knowing this has helped so much. I also have found that grounding with my senses is the best way to overcome it in the moment. Thanks for your videos. They're a big help.
8 Science-Based Benefits of Meditation
1. Reduces stress.
2. Controls anxiety. ...
3. Promotes emotional health. ...
4. Enhances self-awareness. ...
5. Lengthens attention span. ...
6. May reduce age-related memory loss. ...
7. Can generate kindness. ...
8. May help fight addictions.
If you want 5 hand holding Meditation guide in just $11.99 reply me.
I have that too. It helps me if someone else does the driving and I keep my eyes down so I can’t see it, but I’ve never been on a bridge that took longer than a minute or two.
You’re not alone. I secretly had anxiety every time I would pass through busy intersections. My heart would race faster and faster as I approached them. It would come out of nowhere but I leaned how to manage it.
I am just before major surgery , and feel very anxious of course . Will be trying all these out over the weekend before my surgery on Monday 😊
everything will be alright izzy
Sending good thoughts and prayers!😀
You’re a warrior ❤️ best of luck to you and keep fighting 💕
By far the BEST Video on here for help with dealing with Anxiety and Panic. Just watching this reduced my morning anxiety that I get every morning. For me it is so hard, while in an anxiety attack, to remember these things. Now I have a place to go to help me during an attack....and that is right here. Thank you so much. Even just the sound of your voice is relaxing.
this video came at a perfect timing!! I am currently working on my anxiety/panic attacks. thank you!!
The Best way to overcome a panic attack is to reframe the percieved threat from fear into excitement both of these emotions are so similar that the brain is easily fooled into releasing positive hormones that help overcome the panic attack.
only fear can cause a panic attack. excitement is an emotion that is looking forward to something positive about to happen not something bad.
uh.. what if it’s a more serious fear that literally can’t be turned into ‘excitement’
@@milouiscool its perhaps does not suit every situation. try exposure therapy or seek the advice of a cognitive behavioral therapist if your fear is unusual.
@@ThoughtsBecomeThingsChannel I had 2 panick attacks last week while having a vacation on a Cruise, feeling some sort of euphoria or even amusement. So unexpected...
@@mariaandreeva3382 yes! Happens to me. I also have PAs from absolutely nothing. Hard to treat.
Thank you so much .i had a panic attack last nyt at 2am and the only thing i could think of was to call my friend .here i am today thinking abt how to help myself better next tym.thank u fr this video❤lots of love❤
I'm having heavy head,a bit dizziness,and a blurry vision 24/7 these days due to my anxiety/panic disorder..i can't function properly,its been 3 months now..hope your videos help me🤞🏼
I'm going through the exact same thing the last month. Any luck??
@@Dave-G7 me too
@@Dave-G7 the only thing that helps me is very low dose valium. And I don't take it often but when I really need it due to the head pressure and dizziness. I wish it was easier to treat 😔
@@Dave-G7 still have lightheaded and when i walked it seems im gonna lose balance.,i dont know its anxiety or others🥲
Omg, same exact thing right now!, So tired of this 🙁
Its great to know im not alone. When i feel this way.😊
Thank you. I suffered since birth with anxiety and panic disorder. Tried every drug available...after years of suffering I discovered my diet had 99% to do with panic disorder. Although I do have genetic PD..., dads mom, my dad, and me...4 years ago I went to the ketogenic lifestyle, then a year ago to the carnivore diet. I wish nutrition and diet played more of a part in PD treatment. It has truly cured me and med free for 4 years. I know im not the only one that had a mental health dx cured by diet. Just some literal food for thought.
Please help to and give every ny time you give to sleep .iam present so many take medicine tome .so please help to me . 🙏❤️
You are so right has helped me tremendously
GOD BLESS YOU! I CAN NOW BREATHE!
😯
Watching this video really hit close to home for me. Dealing with panic attacks has been a constant struggle, but seeing others share their experiences helps me feel less alone. It's comforting to know that there's a community out there supporting each other through the ups and downs of anxiety. Thank you for sharing this important message!
This is one of the most helpful videos in teaching us how to overcome an anxiety attack
Great advice all round.
The best bit for me was to not try and run from it.
I went through hell with panic attacks twenty years ago peaking with feelings of despair. For me is was like going in to self destruct mode and it didn't matter how hard I tried to avoid it there was no escape from those dreadful feelings. Then when I realized that I wasn't going to die from this condition I learned to accept it as part of me and therefore let go of the feeling that there was something wrong with me and that I was the only person feeling this way and feeling ashamed of the whole thing. Also talking to other people who had been through similar experiences helped to alleviate the feelings of isolation and loneliness which for me was a big part of the problem. And in my experience I would say that although not as intence as panic attacks anxiety seems to have been far more of a challenge in the long term but again acceptance has been first step to recovery also for me counceling and medication and not being afraid of talking to people and explaining your feelings without shame.
Did you finally heal completely?
@@hafsatariq5969 thanks for asking but I think that for me I don't think that I will ever be healed as such because I can't unknow what I have experienced so the memories live with me but I feel that I have moved on from that stage and looking back I remember reading that it can be a maturing experience which is true for me also I have learned to live with believing that it was all meant to be so I try not to look at it as a problem but rather than a difference.
@johnroberts3723 well just from one person to another I am glad you seem to have gotten through it.
@kujas thanks for your reply yes I have moved through that period of my life but I feel that it's like someone who suffers from a condition brought on by damp weather, it's OK providing they stay away from damp weather.
Maybe this is incorrect but it's how I feel about it.
Your videos help me work my way out of anxiety attacks while I’m at work and it’s a life saver!!!!!
Thank you. Just listening to your calming voice helped with anxiety attack just now. I'm gonna go to my quiet place now. ❤
For me it’s the physical symptoms that literally drive me nuts. The shaky, dizzy, upset stomach makes me feel unstable. Then I worry if I’m safe to drive, or care for my kids, or teach a class of teenagers in church. You start picturing you having some attack around people ( even though it’s never happened to be personally).
The "just roll with it" method was the only thing that truly helped me get through the panic attack, because if I tried any of the other methods it just reinforced in my brain that something is wrong I must be crazy for doing this and I'm losing my mind, and it made me spiral out of control again
Literally I had to train myself to recognize the physical symptoms of a panic attack, like numb arms/legs, shaky, sweaty, heart racing, mind racing, and desensitized myself to them. I would purposely go for a run to get my heart pumping so I could desensitized from that. I would sit in really hot environments to get used to being sweaty. The other symptoms would only appear at a panic attack, but I just had to trick my brain into saying "well, hey there, panic. Nice to meet again." And know in my soul that those symptoms were going to pass. When it would get really bad and I had adrenaline rushing like mad, I basically told the panic, "bring it on. Let's do this." And I very rarely have panic attacks now. They have subsided into anxiety attacks which do not progress because of the "hey there, anxiety" attitude.
I also went gluten free, so there may have been some excess gut and brain inflammation going on. It's far better now.
Thank you for the tips. Panic or anxiety attacks are the absolute worst! For me it is like an out of body experience, trembling, feeling like I want to vomit, it is the oddest sensation and the attacks come while I'm driving on a highway. The other day I had to have my husband take over driving because it was so intense. I have to find a way to overcome them because my world is becoming progressively smaller.
Had my first one two days ago...thought I was dying. I instinctively got into a shower and regulated my breathing slowly. It took time and I even had a mini one a few hours later. I never thought they could be that all consuming... knowledge is power and I’ll take on board all these other tips if I’m unfortunate enough to have another one.
I want to thank you for all your videos.
Your a hero, thanks for your own IRL anxiety example, made me realise I had one earlier than I thought. I was even put on an ECG machine, thought was having a heart attack, it was anxiety.. 😅 ❤ much love, your work is appreciated 👏
I have learned the difference between anxiety and a panic attack. For me anyway, an anxiety attack is longer lasting and yet not quite as intense as a panic attack. I often have intense nausea with both. Panic attacks start with a feeling like cold water is being poured over me, i hyperventilate and I feel like I'm going to die. It's by far worse than an anxiety attack, though both are pretty horrible. With anxiety, my hands and feet get cold--sometimes I can head it off if I put my hands and feet in warm water.
8 Science-Based Benefits of Meditation
1. Reduces stress.
2. Controls anxiety. ...
3. Promotes emotional health. ...
4. Enhances self-awareness. ...
5. Lengthens attention span. ...
6. May reduce age-related memory loss. ...
7. Can generate kindness. ...
8. May help fight addictions.
If you want 5 hand holding Meditation guide in just $11.99 reply me.
I'm having anxiety attacks every time I'm in school, imagine being on edge for 3 hours
@@ins4nutty341 feel you...
@@ins4nutty341 I do and it is horrible.
And when it lasts for like 8 to 10 hours, starting at the very moment you open your eyes in bed in the morning (almost every day for a year). When you tried to transform it into excitement, then try to relax, breathe or whatever, you end up desperate and in tears in your kitchen at the end of the day. Knowing the hell will be back the next day. 2 years of therapy and I stick to my medication (f*** those who can deal with it without any pills, they probably are heroes, I'm not.) I feel now a bit better, but those waves of anxiety, starting most of the time for no bloody reason, sometimes, it feels like they gonna kill me. I've read "anxiety is not a curse, it's here to protect you" and I know I should not see it as a curse, to heal. But OMG, GAD looks, sounds, smells, tastes and feels like a real curse.
Unless you’re had an actual Panic Attack, you have no idea how horrible it is. Deep breathing, meditation, exercise, visualization, diet are all helpful. Unfortunately, after suffering many attacks, it took a number of trials of anti depressants and even small amounts of benzodiazepines, to control them. For me there is a chemical in balance which is hereditary. Taking an SSI (Zoloft) and Klonopin has been a life saver for me. My problem has been deciding on my own to stop the meds. As my Doctor explained to me, if these meds help you, and YOU decide not to take them, and 3 doctors have told you the same thing, why ask for medical help. I was so afraid of addiction that I fought taking even a 1/2 mg of Xanax. After 15 years, the same small amounts of the medications prescribed are effective. There’s been no increase in dosage. It’s like someone with diabetes who refuses to take medication. I might be on this regimen the rest of my life, but it’s effective for me. I also meditate, exercise, and use breathing techniques as part of my regimen. I got my life back! Each of us in different in addressing our illnesses.
Klonpin has helped me resume a normal life in the specific situations my panic happens. Flying and Public Speaking. Before I knew what was happening to me, I regularly spoke in meetings and had zero idea what I said. Just blanked out
Magnificent video. thank you. I've had chronic anxiety since i was age 4-5; am now age 54. Its been a hard journey; but this is very helpful. thanks.
I'm here because I have anxiety in general, but now I've developed sleep anxiety and I wake after an hour of going to sleep in a panic attack. I haven't slept in 3 or more nights, going thru a very stressful time. For 2 wks I've only gotten 4-5 hrs of I'm lucky. I've tried everything and I'm scared and at a loss. Came here for hope.
me too 😞 its so awful
Have you tried propanolol and sleep medication?
@@EB-gt1pq propranolol was awful. It helped me sleep a little more, but the side affects made me stop taking it. My dr gave me diazepam and it helps once I fall asleep. I’m also in therapy and doing better.
I have a huge collection of different colored ink pens. I use them to make an anxiety or panic flow chart. I start with red as it is the color of alarm, but change colors as I go eventually making my way to blue or green which feel calmer to me. In my flow chart I start with A square that just says anxiety or panic then proceed through the feelings, the perception, the actions I take, actions I should take. I take time to make little illustrations as I go. This really helps me process the moment and get past it in a healthier way. I also find getting into very cold temperatures somehow helps as well.
Clean my anxiety fear. ❤️🙏
Clean my all problem please help to me ❤️🙏
Please give to sleep please help to me 🙏❤️
Very helpful video! It's important to understand what triggers anxiety and identify how to deal with them in the most effective manner! Proper, peaceful sleep relieves anxiety as well. Thanks for sharing!
😢 I don't wish anxiety on my worst enemy it's the worst thing to go through specially when you have no one as a soulmate to give you that special love and holding you anxiety and PTSD sucks anxiety has so many weird symptoms I cannot feel anxious at one time of the day but I still have these weird symptoms going through me triggers I've been going through this for thirteen years and you think I'll be used to it but it still scares the s***out of me
I've been in a severe attack for the last three hours after an intrusive thought I've never had an intrusive thought like it and I've really freaked out
Do meditation daily,
Take a good diet ,
Take a good sleep ,
Listen relaxing and calm music
And remember ,you are stronger than your problems❤
Thank you ❤
What if i have insomnia?
We need to learn to love our depression, anxiety or cancer.
There is always something very important for us to learn from negative events from within or outside ourselves.
May God bless us. And everything will make sense when we get to the other side..
Amen.
I'm just literally speechless mam............ This really really helped me to control my anxiety and not run away from it....... You're literally like my unpaid therapist 🛐.....
Thanks mam ❤
Hello Emma
It's so good to know that you are ALWAYS there with your friendly attitude, expertise and practical ways to address mental health challenges.
I haven't been here for a while but was feeling a bit wobbly! I knew exactly where to come and you reminded me of all the things I can do to feel comfortable in stressful situations again.
You are a wonderful person and your channel is doing so much good.
Thankyou ❤️
This is amazing 😻
Thank you so much panic attacks are the Devil 😢
I've been growing feelings for someone and each time I see them, my hands get all cold and shaky, I sweat a lot and lose my breath. I feel anxiety growing in my stomach and can't sleep afterwards. It's getting really uncomfortable I'm usually chill around people and when I experience this kinda emotion I just can't stop it and feels really wrong. I can't avoid seeing them. now I'm here to control it at least. Thanks for the advice I hope it works❤❤
Bro do yoga by fittuber 30 mins ,I was having the same issues and they vanished after 2 weeks only..
As a truck driver I once had to pull over and try to get some air. It's so hard dealing with this while driving
You are so generous by providing all of these techniques and tools. Thank you!!
I always try to calm my mind from anxiety attack but when I watched this video, I realized that calming yourself can make you more anxious. All you have to do is to slow down, telling yourself that it is uncomfortable, it is not dangerous and it will not last forever. SLOW DOWN AND IT WILL PASS 💯❤️
This channel is God send. Thank you for helping us for free with this good info.
I woke up 4 days ago around 3am and woke up with an attack. I thought I was having a heart attack. My heart was pounding and it didn't stop for over 30minutes. After I regained myself I got back into ned and it started again. I even went to the doctor. He prescribed me with anxiety meds. My anxiety mostly comes at night and it makes other parts of my body pain.
My dad used to say: "Stress kills. Stress breaks down your immune system which allows disease to enter your body. Therefore whenever there is a stressful situation, I make it a point not to deal with it. I may have caused the stressful situation but that doesn't mean I have to remedy it."
Thank you for this video. I have a lot of fears and a lot of stressful situations in my life this last week and for the next couple of weeks (mostly agressive neighbor and moving apartments). I wish i could afford a therapist, but this video helped me, and i learned some new stuff and now my left arm pain kinda went away for the moment.
Emma, my first born son and near death last year has triggered b severe panic attacks and depression. I’m an ER nurse and the v stress of trying to help him and fighting for his life has pushed me over the edge. I’m on medication but still have moments of panic. THANK YOU SO MUCH FOR HELPING ME UNDERSTAND MORE HOW TO HELP. God bless you
I just realized that o have done some of these things without realizing it, not knowing they were techniques. Thank you for your videos
This is probably the only video or help area where I can feel that there are ways of getting out of anxiety
It was so clear and so easy to follow and I would like to take the course but I can’t remember what the name was
I feel more in control of my emotions and less stressed thanks to these wonderful Stress Support Capsules .
I’ve been watching your videos everyday for a month now and have learned so much
Yh she’s amazing
Thank you. Greeting this with: "This is an interesting experience that is uncomfortable but not dangerous. It will go away".
The anxiety attack can sneak in. It took me a year to realize I first need to detect the attack then I can take actions on it.
Everyday I have the attack, today I had 10 min attack . It is not triggered by something special . It just comes. Every time it comes, I start worrying about work, financial situation, then future , etc but my current situation is ok, I just somehow foresee a terrible future , and I begin to feel nauseous.
After watching this video I found out I dealt with too much stress in the wrong way (all wrong ) for years. Moreover, I should not use fear as a fuel to motivate myself.
Very helpful and blessing video!!
been a sufferer of panic attacks for 30 years. The onset suddenly comes out of nowhere and it scares the hell out of you. I learned to not pay attention to it when it happens (hard to do). I simply sit in place and self meditate and not cause panic from the unannounced attack. I changed my diet and exercise 5 days per week. All the items that were mentioned helped me tremendously, and simply learned to slow things down - I changed from my corporate career to something significantly less stressful (big money change, but you will adjust accordingly).
This is the best thing for me. Right now, i had too much psychedelics and had mile panic attack at the moment. And also kicker my house is incredibly Hunted
Thank you, yes sometimes the anxiety can come from people who try to make us responsible for their own issues.
Your voice is so calming
Dr. Emma, you are such a gift! THANK YOU SO MUCH! I feel so much better, supported and better equipped.
Illness can also trigger anxiety. Dont rule that out! Cronic illness/wekness with digestive disorder and strong food intolorences over a longer period of time was what gave me anxiety attacks. Waking up with severe dizniess and respiratory problems from an undefined illness will often create anxiety. Its hard not to react with anxiety when your health seems to deteriorate.
This what I am dealing with. Can you tell me what you did to get rid of it please?
@@iseeyou2810 Getting to the root of the physiological problem has been key for me.
I found that the main reason for my symptoms were an untreated herniated disc between 4'th and 5'th lower vertebra in the spine. It had gone untreated for several years. I just had gotten used to the discomfort. But it had created havoc on my central nervous system running through the spine. This in turn created extreme dizziness, heart palpitation, and trembling after meals and digestive disorder as a result.
When the dizziness and the trembling first set in, all of a sudden my system reacted with inexplicable anxiety attacks.
As I have successfully healed and strengthened my lower lumbar area, the sciatica nerves and the herniated disc, all the symptom's have subsided and with them also the anxiety has diminished now to almost zero.
So in my case the reason for anxiety has been physiological. It can of course be different for other people, and for some people it can be psychological or emotional. But I once heard a doctor say that a bad digestion can give cause to depression. So I strongly believe we must get our body in good shape first before looking for causes in the psyche or emotions.
Hope this helps. Best wishes.
Facts
I get awful health anxiety lately its awful ....fearing the worst..ended up calling doctors 3 times in last 2 days...started with a twitch I've had in my forehead I've had intermittent for a week
I have been getting anxiety attacks and been on edge of them chronically for 5 months now and having nocturnal panic attacks that wake me from sleep. During the day the physical sensations and pain is unbearable. Weird sensations and pains too that make me extremely paranoid and constantly feel like I am about to die. I have to force myself to eat everyday and its so tough to get out of bed too. I feel very alone. Reading comments of people struggling with this is helpful in a way. Thank you for your videos.
You are changing lives for the better! You are a blessing for me and many more! Thank you for all you’re doing to help myself and so many others!🙏❤️
God bless you bunches 🙏 💗 I appreciate your ministry!!!
Emma, you're describing it so precisely, whenever i get a panic attack it is exactly how you say, God bless you my dear
All these cbt techniques dont work on me. I am suffering from social anxiety what work is escitalopram 15mg. But still I came here to learn many different practices. I fear talking to people and those moments are really embarassing. Medicine is helping to manage those emotions well. I hope while taking medicine and using these techniques regularly will change the brain pattern that meeting people is not dangerous.
I have the same issue. I fin propranalol helps and also writing down what i am going to say and reading out loud before the situation where i have to speak in front of a group. I live in a constant anxious state as soon as i know a group talking meeting is coming up. Cbt didnt work for me either. I also tried emdr. The therapist thinks i have this fight or flight in groups because i was bullied and therefore i feel a group is a threat. I am so exhausted trying to fix this. We just have to remember that we always get through the situation even if we feel horrific
Same also the diagnosis to me i took prolol 20mg and escitalopram 5mg.. i am askin how long you fo medication and now are you fine? I am also suffering from this. I hope you can help me what to do to cure.. i afraid of wht happen to me,the palpitation comes and i dint wanna check my blood pressure bcoz im sure its it will be very high. I afraid of my health that makes me bother and anxious
@@ryanneperez4620 I am totally normal now and from 1.5 year I am taking this. I started with 1g now 5mg from last 2 months. Absolutely normal person , a human being.
Thank you. I'll pass it along
One of the techniques that work while I'm having panic attacks is counting something (one, two, three,...) preferably out loud.
Your videos have been more helpful to me than any therapists. Thanks Emma
The attacks are horrible but I feel as you get older it's easier to control them. I also find if your blood sugar is low and if you haven't eaten enough it contributes to the attacks.
Hydration too!
@@tamalee534 only problem with drinking water is you have to go the toilet but it does help to drink it.
This is interesting. I need to try and be better with food i think
@@joannabirch it helps for sure
Your video is very informative it even helped me calm down during a panic attack I will save and rewatch it again
Cold water can help on the head . Or a fan on face too . Depends what's causing it , if it's guilt or relationship problems ,sort it out as soon as if poss .
Agreed!
Excellent well rounded and practical advice. Saving and rewatching. This was more than helpful. A great reminder to have daily calming practices! I notice a difference when I'm consistent with these and when I'm not! Thankyou 🧡
These videos help so much! ❤
I had a anxiety spill yesterday after not having any for the past 3/4 months. 🤦🏾♂️
I had panic attacks for a long time until I took therapy and medication it worked for me. I took Paxil lover dose for some time. Nao I fill relax and happy. I thought that my life never will be the same after that bad sensation of having those panic attacks, all was in my mind, don’t analyze your symptoms, try to forget about the whole situation go on with your routine. When you start feeling panic, breed deeply ten times this’ll stop your symptoms!
Sorry I minded to say breathe not breed
Needed this thanks
Thanks 🙏🏼
the breathing does not stop my symptoms
I finally conquered my lifelong anxiety last month with one single step: personifying my anxiety by saying "Go away, Satan" in my head. It sounds like those idiots that give their useless unsolicited advice like "just ignore it," but I promise, this works. I don't believe Satan causes my anxiety or reads my mind, but I simply give it a name and tell it to go away. Yes, it comes from the Bible (Matthew 4:10; James 4:7), but in my experience, the Bible is always right.
Sometimes I have to say it a few times, or even say it out loud, but since I've been doing it, I have been able to go into social situations without any trepidation and leave them without needing space. I have also been able to do the mundane tasks that my generalized anxiety would prevent. Any task I want to do, I do easily.
I no longer feel anxious all the time, my breathing is good and I am no longer constantly living with the muscle pain and shallow breathing. I also have not had a panic attack since, which I typically get two to three times a month.
It works because of my confidence that it will go away, focus on a different train of thought and perception of it as a being that will leave me alone when I tell it to.
It also works for unwanted feelings like anger and desire.
Regarding my experience with the things in this video:
Understanding what feeds the anxiety has never worked for me to calm anxiety, let alone a panic attack. First, generalized anxiety has no definable trigger. Second, social anxiety triggers, not only with anticipation, but with any kind of actual interaction, from words to eye contact. Understanding what feeds it will not stop it.
Sure, not fearing anxiety keeps it from being worse, but it has never prevented an anxiety attack.
Slowing down only helps address anxiety that you know the cause of. It cannot help generalized anxiety.
Calming my body by stimulating the parasympathetic system never worked for me to calm down from a panic attack. It just reduces the chance of it getting even worse, but not perfectly.
Reminding myself that I am safe never convinced me to calm down. Perhaps it prevented my panic attack from escalating, but it would still take hours to calm down.
Managing stress does reduce both depression and anxiety, and is really one of the most surefire ways to reduce the impact of anxiety, but it too is just a moderator. It cannot end or prevent anxiety.
"Face anxiety" is simple acknowledgment and goes back to simply understanding its source. Neither of which is that helpful. Recognizing when you are experiencing anxiety or an attack, is important, but not very effective by itself.
Recognizing your locus of control is for worry, which is a type of anxiety that I don't have much experience with. I'm sure it helps, but I have a feeling that it is hit or miss and likely as helpful as the rest.
I was a wreck, and nothing worked for me until I started telling it to "go away, Satan".
But if people everywhere learned to do that, psychological professions would suddenly be niche and less lucrative
I feel soooo much calmer just watching this
Thank you for everything that you do here on RUclips. It's really helpful and much needed. 🙏🏼🙏🏼🙏🏼
Another great one! #5 especially hit home with me. I wish I had known that 50 years ago! But it's never too late :) Thank you
Thanks. I can breathe better and let it all go. Moving on with my day.
Excellent summary of a number of different skills in a short enough video that can be digested well. Superb, Emma.
i absolutely love and adore you for making this free content for us! you have changed my life! big words i know, but very much appreciated!
Great content Emma, always inspiring me to improve my own video content! Setting the bar high! : ) thanks again
Couldn't haven't come a cross this vid at a better time I am definitely going to use this when I'm at school(that's were I have most of my panic attacks and feel extremely anxious I'm 15) thanks for the vid keep it up
Emma’s face decreases my anxiety.😊
This is going into my “Life changing videos” Thank you!
what do you do if your so stressed out that nothing is helping with the anxiety, and it feels like you cant breath or control your breath. and all you can do is cry.
Not sure if I have panic or anxiety attacks. For 12 years I've struggled with random sudden bouts of very intense/extreme fear of losing control of my thoughts and emotions. Feelings that I am trapped and have to escape from wherever I am at that moment. Sometimes feels like my surroundings are closing in on me. Feels like I need to run and get away immediately or I will go crazy. Got to get out and get away NOW. Almost always happens when I feel physically confined or in confined spaces. Like I'm going to panic and I can't stop the feelings and thoughts. I start to feel physically hot, heart races, and get short of breath as if I may suffocate. I want to get outside to open spaces to feel better, but I've felt this even outside sometimes. I also struggle with claustrophobia. For example, it's happened when I've gotten a hair cut sitting in the chair, getting a CT scan of my abdomen where you go in the tube and your entire body is in except your head, temporarily stuck on a roller coaster, waiting in the hospital bed for a procedure, lying back in the dentist's chair and during the dental procedure, getting my hearing tested in a small sound booth, being stuck in a long traffic jam, being surrounded in large crowds (especially if they get loud), if I'm in a small very warm room with the door closed, the thought of being on an airplane where I couldn't escape if I have one of my attacks, and even in my own bed lying there that I need to get up and away. If I can, I try to get out of the barber's chair or wherever I happen to be, find a bathroom and rub cold water on my face and even chest and legs. It's to the point If I have something coming up like a dentist's appointment or similar situation I make sure to have my hair cut short so my head doesn't get hot and wear loose fitting clothing and short socks or no socks to help prevent getting hot. There's something about getting hot. I have bad allergies and major sinus and breathing problems anyway, so it's already hard to breathe when I'm feeling good. Combine that with these attacks and it's a nightmare. These are terrifying and paralyzing. I find myself having anxiety and worried about the next time one of these episodes may happen. Even now talking about it makes me stressed. It seems silly and ridiculous. What on earth am I afraid will happen? I don't know. All I know is when this happens I lose control. I can't think myself out of it. Logic goes out the window. Nothing bad has ever happened from these attacks, but I still continue to have them. I am determined to overcome this. My heart goes out to anyone who struggles with similar feelings. You are not alone.
This video has helped me a lot I felt like I was about to have a panic attack and I did what you mentioned in this video and I calmed down, thank you
I never thought I would ever be looking up videos about anxiety and panic attacks because I never had experienced these things before until recently. I just lost my best friend before Christmas 2023 and it devastated me and did something to my body internally😢 I'm scared to go to far away from home I'm scared of every feeling I could have which could be tingling feet or hands, lack of concentration, racing heartbeat, feeling like I can't swallow, legs feeling like they want to give out when I'm standing or walking. I drive tractor trailer for a living but been out of work due to a back injury since may of 2022 but now since losing my best friend recently all a sudden I been experiencing these things I feel doomed like I'll never be able to drive truck again or ever be myself again. I feel for the people that lived with these things for a lifetime 😢 its only been a month I been experiencing this stuff and I feel ruined. Any suggestions from anyone that's not mentioned in this video? I'm actually about to watch the video now but decided to leave a comment first to let others know your not alone. I'm 35 and just experiencing this for the first time and I know I'm not alone either which is why I'm asking others for help.
These videos are amazingly helpful. Thank you so much
Watching this in the morning really sets a great mindset for the day 💛
I have suffered from panic attacks for many years not all the time but lately i even developed a panic disorder. My mantra is enjoy it you feel alive think of your first love and the excitement you had turn panic into life turn the adrenaline and fear into life when panic attacks come. Associate panic and fear with excitement and love and it gradually disappears fear and excitement has the same effect you can choose! Needs time take baby steps and after sometime it will all be forgotten trust me!
Have you over come attacks?
Thank you for these videos.
That is wonderful advice you gave. As I've gotten older, slow or deep breathing doesn't really calm my body down when I have an anxiety or panic disorder, however. Taking a prescription Xanax does help me, though. Moving around slowly does calm me down a little bit. I might have to try washing my face with cold water. No wonder I see people in movies or TV shows splashing their faces with cold water when they're stressed.