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Panic attacks can be terrifying, but they aren’t dangerous. When we engage with our panic attacks by trying to control our panic attacks, by trying to force our body’s sensations to calm down, or by believing our brain’s stories that “This panic attack is actually a heart attack” or “I have to calm down!” or “It will be catastrophic to have a panic attack” then that is the real thing that keeps panic attacks going.
In this video I share to email I got from one of my listeners, Jon, who had been having panic attacks for over 30 years and he had tried everything, but when he finally stopped trying to control his panic and really leaned in and allowed himself to have feelings- then Panic no longer had any control over him.
You can follow his example and learn how you can stop panic attacks too.
Panic Attacks Playlist: https://www.youtube.com/playlist?list=PLiUrrIiqidTWhubkHEJcr6iTLVRxXZmPE
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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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48 Comments
I was having multiple panic attacks everyday for about a year, eventually I decided to accept the panic attack and let it happen rather than trying to fight it and cause more panic. In moments where I felt calm I would purposely try to bring a panic attack on by trying to scare myself and bringing in anxious thoughts. After a few weeks of trying to force myself to have panic attacks I actually overcame them. I still have anxiety, but rarely ever have panic attacks anymore.
I flew from India to USA without any issues after I applied the technique from this video. Thank you ❤
My anxiety severely effects my gut. The panic (fight or flight) starts when I'm out and I feel sensations in my gut and the urgent need to go to the toilet. Depending on where I am when this is happening, it's very hard to just say "here's my panic story 2, bring it on". Unless I can get to a toilet within minutes, nothing seems to stop the panic. The panic will escalate into me being publicly humiliated. I'm so sick of being afraid to leave the house. ☹️
I first read about letting the anxiety come in the book Feel The Fear and Do It Anyway by Susan Jeffers. It's a really helpful read too, it talks about expanding comfort zones and it really helped me to reverse how limited my life had become from panic attacks. One of the most insidious parts of anxiety is the fear of anxiety, it perpetuates the cycle and is so tough to get out of.
The worst is when was driving or heing driven. I'm practically house bound now
I dont have panic attacts i just have confussion in my head when nothing makes sence i get severe pain in my head
I am also a nervous flyer like Jon and i have a long trip coming soon.I hope to practice what Jon had done and be better.I can handle short flights but never in a long haul for over 2 decades so im not sure how I’ll handle long hours in the plane.Wish me luck!!😬🤞
I am going to try this, i have to realise the triggers, so i have an appointment in a few days and i can feel it now its on the mind so know i just have to make it into a story so like leaving for the appointment is stage 1… waiting in there the panic starts thats stage 2… then i just say i want to panic more? Can anyone say it better for me than i can myself, im not good at it but trying to understand
When I told my brain, you know what!! Bring me more, more chest pressure, more fear, bring me more!! I remember the Forest Gump scene when the captain with no legs tells God to send him more unfortunate events while being on top of a boat in the middle of a storm, It actually worked for me. I still go to therapy, take some pills, but I'm calming panic attacks more and more.
I heard a woman say she stopped calling them panic attacks and started calling them an energy release instead and that changed everything.
Mine come for no reason. Literally no reason at all. I got no control whatsoever for if or when one will come. I can be relaxing or doing my favorite hobbies and BOOM! like the flick of a switch. Nothing has helped at all except medication.
I always swear by meditation simply because it's an exercise where you learn to teach your body to remain still. It helps me when I'm dealing with anxiety and the best advice I ever got is, "if you're already thinking about the worst, you've gone too far"
thank you.
Correct
A friend of mine told me this and i promise this is something that works every time.
She told me to get over my stage fear. But i used it whenever i had panic attack and it is very helpful.
I do the ol john mcClain. Toe fists on the carpet.
why do you have a terrorist scarf on you shelf???? shame on you
I can’t yet say this helped because I just found it and am not currently suffering from an episode, but a lot of this is at least at surface level, really hitting home for me so far. Thanks for laying down some path stones (breadcrumbs) to create a possible path out for those of us who struggle. Thanks from someone now trying my damndest to push positivity in my life! ➕🤜➖ 👍
Story time. Yesterday I was having what I now realize to be likely panic attack. Thank you. For whatever reason, something seemed to click and I just told myself Stop it! Don’t worry about it, it doesn’t really matter, analyze it and try to use it to your own benefit. Now I don’t even know what the hell I was really talking about. I just figured it was the opposite of what I want to do instinctively. Somehow it just really worked. I now see the similarities and look forward to finding more useful flags to identify and swap. Because after I had this “epiphany” day of NOT holding back internal questions, assuming the worst, killing creativity before it started, and rambling whatever idea popped into my head, my wife told me today that she found me scary yesterday and didn’t like it.😢 Now I am in the conundrum of having to manage my positive feelings because when I have good feelings, I get addicted and want to investigate and mine every idea that pops into my head and go crazy in thought. And from the outside I am sure it is not pretty. But for me I am finding powers in positive thinking for the first time. BUT starting to recognize the impossibility of maintenance. And obviously look at me rant now. So there must be something to this but there must be a balance.😮 Anywho, long story ”never ending”, I scheduled an appointment for the morning and the doc said to check out your content in the meantime if needed. Glad I did. 🙏
This so helpful yet so difficult. Anxiety could be so overwhelming. Thanks for the video.
I’m an autism mom. We endure a lot of screaming from our daughter even though she is improving everyday and the whole family is working together. My brain tells me something is wrong everyday. So that’s why I’m here.
Every single technique out there doesn't work for my chronic panic attacks. Being alone in a dark cool comfy bed after taking a sedative. Has offered the best results. But it still never goes completely away. The only time I can get relief is when I finally fall asleep. My illness is a living torchur.
I used to have panic attacks like frequently but since Ive watched your video regarding not fighting panic attacks and do not flee.My attacks get less frequent.
Catastrophizing
Is this also helpfull for anxiety/intrusive thoughts? Already did a lot of therapies!
Yeah right, but having your head dizzy like on a roller coaster, breathing short and saying to yourself "yes, more stress please" while people look at you scared and puzzled doesn't seem a way to avoid a panic attack to me.
I'm a Marine vet and a police officer in Vegas. I love my job, I love doing badass stuff, and I love helping people. I had an injury about a year ago that put me out of work for five months. Started having really really bad anxiety attacks when I returned to work, one of which lasted for two whole days, and were completely debilitating. I'd panic so hard about the anxiety, and just make it worse in this endless spiral. I really was convincing my brain that these feelings were dangerous, and it just made the danger feeling worse. I can't even put into words how this video hit the nail on the head; especially for me where removing yourself from stimuli isn't an option at work. Don't waste your time telling yourself you NEED to calm down. This video was a MASSIVE breakthrough for me.
Second day to the chronic panic attack , i was scared but you helped opened my eyes to atleast it wont kill me or make me loose my mind . Will ofcourse try to do what Jon did so, decided not to take the medication that doctor prescribed me today and just sleep naturally through it.
i’m on and off out of breath constantly man
You’re just distracting yourself essentially. I’ve noticed if I redirect my thoughts to anything else that makes me feel strong emotion. (Thinking about the day my daughter was born and I held her the first time or a super fun vacation I’m looking forward to and planning) it snaps me out of it quick. I re-routed the signal and the brain forgot I was panicking so it all resolves.
Even if I try, it just doesn’t work for me I mostly get panic attack at night but can’t even control the panic attack. I wish I never had it. It feels like I’m dying and I’m afraid of dying.😔😞😭
Ok, first of all, HELL NO! I am NOT going to antagonize a panic attack and I'm sure as hell not going to dare it to be worse! BECAUSE IT WILL GET WAY F**** WORSE!!
2.) Breathing works for me but if my breaths are too deep and/or too slow, the panic attack will happen. I also have to catch it early.
3.) "TRUE" panic attacks are UNPROVOKED! They are NOT situational! Look it up because that's literally what it says, They're just like seizures. You can't stop a neural malfunction with willpower.
I question a lot of people in these comments too…
Having a panic attack right now but just found this video while trying to breathe calmly
Does anyone have panic attacks becouse they think they are having a heart attack? I am having it now and I think that is what triggers it and would like to know how someone else dealt with it
Getting comfortable feeling uncomfortable ❤
I am 13 yrs old boy who forced myself to fall asleep at night BC of the rising anxiety but the advice to calm the panic disorder helps me a lot❤❤
This is a ground breaking technique, look mate I tell my anxiety "come to daddy" with a villainous smile on my face and it works! Wow!
Will try thank you, the worst thing for me is before entering the plane or train is thinking about it. Oh no my heart is racing before I even entered, what if I go inside? It will be even worse! And then it happens… Racing thoughts, checkin BPM. Fortunately it happens once a year or so.. Gotta try your method
Deep breath’s definitely calms me down a little bit but the feeling is still there ngl
Find someone whom you completely trust to help you through whatever it is you are afraid of that is causing panic. Panic is not knowing what do or how to respond if the fear of something takes hold of you. It sounds deep seated and has never been dealt with head on. Remember over 90% of what we worry about everyday really doesn’t matter. 🤷🏻♂️
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#DrObulor is so good at his remedies, he cured my Chronic illness completely I am so grateful to have you as my personal doctor on YouTube…
Doctor Obulor on YouTube is still the reason why I'm still here he helped me cure Chronic illness permanently with his herbal treatment. More good work sir🙏….
Doctor Obulor on YouTube is still the reason why I'm still here he helped me cure Chronic illness permanently with his herbal treatment. More good work sir🙏….
Easier said than done 😢
So take it head on?
I have chest tightness when I feel heartburn and forget how to breathe. Really challenging for me because I have adhd
For completely different reasons but thank you, i can enjoy being high again!