Tag: anxiety recovery

Post #4: The word “Feel” doesn’t matter in Anxiety Recovery

This post will help you stay on track on your recovery, assuming that you have read the A.C.E.R. Method and have been implementing it. Also, you should read through the symptoms section to have a necessary understanding about them.

The phrase “feel like” is the reason why you are stuck in fear and still are struggling with your recovery. I have talked and coached many people with anxiety and panic attacks, and I have heard 99% of them describing their issues with the phrase “feel like”.

What it feels like doesn’t matter

I feel like I’m going to pass out. (There might be some out there but I myself have never seen anyone pass out from anxiety)

I feel like I’m going to fall. (But did you fall?)

I feel like my head is going to explode. (Your head is still intact right?)

I feel like my legs are going to give out. (Your legs still work don’t they?)

I feel like I’m going to go crazy. (There’s a saying “if you think you’re going crazy, you are mostly likely not”)

I feel like I can’t breathe. (Trust me, your body will breathe)

I feel like I’m going have a seizure. (Seizure can be diagnosed by your doctors. It doesn’t happen just because your anxiety makes you feel that way)

I feel like I’m choking and can’t swallow (your throat muscle is tight from anxiety, but you aren’t going to choke and trust me you still can swallow)

Guys, I’m not saying what you feel aren’t scary. I’ve been there, I rushed myself to the ER many times because of what it “feels like”. Your symptoms are caused by anxiety and the “feel like” thoughts are caused by fear, and by what-if thinking. And the combination of symptoms and the feel-like interpretation is what keep you in the anxiety loop. Remember symptoms by themselves cannot cause panic attacks. The apprehension that comes with the symptoms is what causes us to panic. It what stops us from recovery.

Let’s say you have a weird feeling or a pain in your chest. Trust me “normal” people have that sensation here and there. So that feeling in your chest isn’t something unique or special to you. UNTIL your anxiety starts whispering in your ears: “hey, remember what you found on Google the other day? This feels like a heart attack, doesn’t it?”. Your response to your anxiety at this point will either keep you on your recovery path or throw you off track again.

I am the captain now

Use A.C.E.R. to have a proper response to your anxious mind

Accept: “No, this is anxiety. Anxiety can cause this. I’m not doing this again. I’m not being bluffed again.”

Challenge: “Oh, so you want me to believe that it’s a heart attack. Give me one then! Come on!”

Embrace: “I know you want to alarm me to protect me, but you’re actually making my condition worse. Thank you but I can take it from here.”

Repeat: If your anxiety persists and forces you into panic thinking, repeat the above 3 steps and you will win the battle. Time is the key element for this battle. If you can hold out long enough, your anxiety will subside as adrenaline burns off. Clarity and calm will return to you. You will feel amazing knowing that you finally take the driver seat, instead of being driven by the way you feel.

Post #1: The 1-minute approach to beat Panic Attacks

The best approach to cure Panic Attacks

One condition before we start. This method works well when you have read and been able to implement A.C.E.R. comfortably.

This is one of the best approaches to battle panic attacks and can potentially eliminate it. I developed this method for myself and defeated panic attacks for good. I’ve shared this approach with people I’ve worked with, and the result is very positive.

Panic attacks come in waves

Now let’s say you’re at a situation where you feel your panic attack is creeping up. I want you to recognize all sensations and symptoms in your body and name them out, either out loud or in your head. For example: “Hah! lightheadedness, dry mouth, heart palpitation, rapid breathing, trembling hands, dry eyes, shaky legs…etc..” By naming them out, even though they are very scary, you have successfully diffused the power of the first wave. At this stage think of yourself as a cute little puppy.

60 Seconds are all you need

At this point, you probably want to leave the situation or looking for safety. But don’t! Take out your phone or a timer and set it for 1 minute. All I’m asking is for you to do nothing for 1 minute! If you usually would run, then stay for 1 minute. If you would usually stop what you’re doing, then keep doing it for 1 minute. If you usually would call someone, then put down your phone and wait for one minute. By actively doing what you normally wouldn’t do during a panic attack for 1 minute, you’ve successfully diffused the second wave. At this stage, think of yourself as a wild cat.

This is when you have to make a decision

Now that the one minute is over. If you want to leave the situation now or return to your safety, that’s ok. At least you have successfully diffused two waves of panic attacks, which you have never done before. You can always try again later.

But! If you can pull a little extra courage and strength to go for an additional minute, it would be awesome! The first minute, as hard as it was, proved to you that you’re safe. No one noticed what you were going through that first minute right? Then let’s go for another minute, you can do it!

At the end of the second minutes, you might be shaken and exhausted. But now you are more convinced that you will be ok. Everyone has panic attacks at different intensities. So, if your attacks are strong like mine used to be. Don’t push too hard, return to your comfort zone and take a breather. Tomorow you will fight again. Now at this stage, you are a lion!

The outcome of the battle starts to shift

Two minutes become 3, three then become 4 minutes. I personally have rarely seen anyone who proactively challenged their panic attacks and had to exceed 10 minutes. As each minute goes by, your confidence grows, and your fear subsides. And since anxiety and panic attacks feed on fear so when they’re running out of fear, they will eventually vanish. At this stage you’re not a puppy, a wild cat or a lion. You are yourself again. You have made it to the other side of panic attacks and found the old but stronger version of yourself.

Dr. Claire Weekes emphasized many times in her books that “Recovery is on the other side of panic, not on this side”. You recover by going through it, not around or over it.

Reach deep in your heart, find the will and the determination to go out and face your fear. Equipped with this new method, you will defeat all of your panic attacks one after another, one minute at a time.

Adversities will happen in life and bring you stress here and there. But with A.C.E.R. and this 1-minute method, you are armed to defeat anxiety over and over again.