I’ve heard about lots of tricks for stopping panic attacks; but using math? Yep, an EasyCalm user from Denmark named Tom recently sent me this tip for stopping panic attacks (Takk Tom!). It involves doing math in your head, and believe it or not, Tom wasn’t the first person to mention this trick to me.

I make no guarantees that this will work for everyone, but obviously, it has worked for some people. So give it a try for yourself and see how it goes.

The technique itself is as simple as they come. The idea is simply to start doing difficult math problems in your head whenever you feel a panic attack coming on. The trick is to make the math problems (or “maths” for my non-North American friends) difficult enough that you have to really focus on them, but not so difficult that you get frustrated and give up. Depending on your skill in math, this could range from simple multiplication to more complicated division, or even algebraic equations if you’re a whiz with the numeros.

I couldn’t try out this technique for stopping panic attacks properly, because, gratefully, I haven’t had a panic attack in a long, long time. But I did get a chance to try it when I was a little stressed about being stuck in traffic a few days ago. I just began doing multiplication problems like 13 X 13, and 21 X 11. My results were kind of mixed (but that could just be me). While I was doing the math problems I did notice that I was somewhat distracted from stressing about the traffic, and the fact that I was running late for an appointment.

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Everybody who has suffered with panic attacks and anxiety has wondered where these things come from. What is the cause of panic attacks?As an NLP practitioner, I tend to not focus on causes and symptoms, but instead focus on changes that bring positive results. In fact, NLP (neurolinguistic programming) is all about results, and doesn’t get bogged down dealing with causes for any problem, including anxiety and panic attacks.

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Today I want to talk about how to stop panic attacks; and specifically, how to deal with the mental “loops” that both cause and sustain panic attacks. Psychological research suggests that as much as 95% of human thought is repetitive in nature — in other words, it is loop-based.  This discovery has prompted some notable psychiatrists and cognitive researchers to suggest that what we used to call “hypnosis” or a “hypnotic state” is actually a natural phenomenon that occurs in every human being a regular basis. 

Hypnotic states are repetitive, loop based thinking processes. And as the new research demonstrates, we all experience these states to one degree or another on a daily basis.  For example, have you ever driven a car somewhere and once you arrived found that you could not really remember the trip or the details about what happened between home and your destination?  That’s because you were in a type of trance or hypnotic state while driving.  This is a perfect example of loop-based thinking, where the mind takes one idea — such as driving a car — and focuses on it repetitively.

So what does all this have to do with stopping panic attacks? Actually, a whole lot. Panic attacks are the ultimate example of loop-based thinking. They are a kind of hypnotic state, albeit one that is extremely negative and destructive to the sufferer.  Panic attacks begin with a terrifying image or sensation, which then begins to feedback onto itself in a loop. So the sufferer’s mind just goes around on and around in an obsessive loop, which feeds off of the original fear.  

How to stop panic attacks? First, realize what they are, cognitive loops; then use one of several methods to “break the spell” of the panic attack by either 1. stopping the loop, or 2. introducing a new loop that is more beneficial.  Let’s take a look at these two techniques to stop panic attacks, one at a time. 

Stopping panic attacks by halting a cognitive loop: 

In some cases, panic attacks can be stopped very quickly by shifting your focus in an extreme way.  Although it is not always appropriate or possible to use this method, if you can get a moment alone in a private place, there are things you can do to “shock your system,” and halt the repetitive loop of the panic attack.  One method is to scream at the top of your voice, “stop!”  A loud outburst of this type can often be enough to stop the mental loop that is running (the panic attack). 

Another technique is to shower with extremely cold water, or if that’s not possible at the moment, just put ice cubes straight from the freezer down your shirt. Again, the shock of the freezing cold water or ice will often be enough to stop the panic attack “loop,” and reset your thought processes. 

Stopping panic attacks by replacing a cognitive loop: 

In this method, you’re trying to start a new cognitive loop to compete with the panic attack loop that is already running.  One way of doing this is to repetitively sing a very catchy line from a song over and over and over again. Pick a song you really like, with a catchy melody, and don’t sing the whole song — just one or two catchy lines, and repeat them again and again until you feel your state has shifted and the panic attack is fading. 

Another method is to simply repeat a short, catchy phrase.  You can say it out loud or just inside your head.  Famous phrases such as “Now is the time for all good men to come to the aid of their country,” often work, or a scripture quote. You can pick any phrase that flows easily for you and is simple to remember, and it doesn’t have to be motivational or positive — just a bland “neutral” comment is fine.    The key is to repeat the phrase almost obsessively and get into a rhythm with it, so it quickly becomes a repetitive cognitive loop, displacing the old loop — and stopping the panic attack. These are just a few methods to stop panic attacks, and you can find more in the EasyCalm anxiety video series, including our very popular 30 second breathing technique to stop panic attacks. J.Mercer, MA
www.easycalm.com

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 Nearly every day I get a few e-mails describing a variety of strange physical and emotional symptoms. The majority of the people e-mailing me want to know if their symptoms could be panic attacks, or something altogether more serious. And because I’ve been doing this a while, it is pretty rare for someone to describe a type of panic attack symptom that I have never heard of– however, it does happen occasionally…

 In this post I want to mention a few of the more “unusual” symptoms and issues that can be caused by panic attacks and anxiety.We’ve talked about all the “normal” panic attack symptoms in the past, such as stomach discomfort, shortness of breath, dizziness, obsessive yawning, tingling in the arms and legs, and many others. Now let’s take a look at some of the more “weird” symptoms. 

One unusual symptom of panic attacks that is rarely discussed is a morbid fear of eating in public. I’m not sure if this is becoming more common, but I have noticed that I get more e-mails about it than I used to. Hmmm….

Another eating-related symptom is an extreme fear of food touching the back of the mouth when eating.Those who experience this sometimes feel like they are on the verge of choking when this happens; and it often triggers panic attacks.

Different types of separation anxiety are not particularly uncommon, but there is an unusual variation of this that has come to my attention: a few panic attack sufferers have a fear of being alone, and MUST be around their close friends or family at all times–but at the same time, they experience a type of social anxiety when they ARE around their friends or family. So it creates a Catch-22 situation. This one doesn’t appear to be very common (thankfully), but it can make life hell for those who are living with it.

And finally, I have to mention this one: in the five and a half years we have been online, I have received two e-mails from individuals who had severe phobias about seeing another person’s feet. Both of these individuals claimed that if they saw anyone’s naked feet, panic attacks would ensue right away.  And surprisingly, one of the e-mailers even claimed that he would become panicky if he saw his OWN feet without shoes or socks on. I can only imagine how hard it would be to try to avoid the sight of your own feet throughout your whole life –not an easy way to live. 

Those are just a few of the more unusual panic attack symptoms that have been reported to me over the years. But please, leave a comment and let me know if you have an unusual anxiety or panic attack symptom that I haven’t mentioned. Remember, you can do it anonymously if you like– we are all about protecting everyone’s privacy here at Easycalm.

 The EasyCalm Video Series teaches methods to overcome panic attacks, no matter what kind of symtpoms you may have. That’s because EasyCalm doesn’t just deal with the symptoms, but gets to the root of the problem to help you quickly change the “mental environment”that is allowing the attacks to happen in the first place.  One of the great benefits of this is that it creates a greater sense of self-confidence, reassuring you that you CAN deal with panic attacks. Once this confidence begins to build, most users overcome the attacks altogether. And as a former sufferer of severe panic attacks, I know what a sweet feeling it is to be rid of them (good riddance!). 

Take care,
Jon Mercer
www.easycalm.com

www.easyalm.com

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 As you might imagine, we receive lots of questions about anxiety and panic attacks here at EasyCalm.com. Some of the most common questions we get are about the nature of panic attack symptoms, and if a particular sensation is actually caused by panic and anxiety, or something altogether different. 

 The truth is, panic attacks can have all kinds of symptoms. Some of them are very common (upset stomach,unexplained sense of terror, hyperventilation, lightheadedness and dizziness) but others are more unusual (fear of eating in public, obsessive thoughts, frequent yawning, feeling of being “unreal” or detached from reality, flu-like symptoms and muscle soreness).

But regardless of which panic attack symptoms you are having, there is one characteristic that is common to all panic attacks, and that is a feeling that the uncomfortable emotions being experienced are somehow “permanent.” The fact is, anxiety and panic attack symptoms are fleeting–they come and go, sometimes almost inexplicably.

 Of course, when you’re in the middle of a panic attack it can be difficult to remind yourself that these feelings are fleeting, and that they will pass just as quickly as they came on. Still, it IS possible to learn to view panic attack symptoms as temporary things, and just allow them to fade naturally on there own.

 It takes time to develop this “overview”of panic attack symptoms, but it is a skill anyone can build with consistent effort. Many people find it helpful to simply “observe” the symptoms in an analytical sort of way. This allows you to detach from them to some degree, and the more detachment you can obtain, the less severe the attacks tend to be.

The EasyCalm Video Series teaches methods to develop this “overview” of anxiety and panic attack symptoms. This quickly allows you to view the attacks in a very different way– a way that does not seem nearly as “personal” or severe. This level of detachment builds as you go through the series, creating a greater sense of confidence that you CAN deal with the attacks.

 The irony is, once you begin to be confident that you can handle panic attacks (should they occur), they tend to dissipate on their own.  Why is this? Because panic attacks feed off of fear –YOUR fear. Once your level of fear about the attacks is decreased, so is their power over you. This is one of the central points of the EasyCalm method, and it has helped thousands of people to regain control over panic attacks and anxiety.

Take care,
Jon Mercer
www.easycalm.com

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Can Panic Attacks Hurt You? 

There’s no two ways about it: panic attacks are frightening.  But can anxiety and panic attacks hurt you physically, not just emotionally? The answer to this question is no — and yes.  Here’s what I mean:  While panic attacks can be emotionally draining and cause an intense sensation of fear, there is no evidence that they can physically hurt you “when they are happening.”   

You will notice that I tacked on the phrase “when they are happening” to the end of that last sentence, and here’s why: there is ample evidence that panic attacks (and anxiety in general) can weaken the immune system, leaving your body vulnerable to a wide range of physical ailments. There is an enormous amount of research data demonstrating that anxiety, panic attacks and even everyday stress is detrimental to our health.

But the health effects of panic attacks are not immediate.  They posed no threat to you “in the moment” even though you may feel like you’re about to pass out or die.  The real threat from panic attacks is when they become a way of life, when you begin suffering with anxiety on a regular basis.  This constant strain takes its toll on the body as well as the mind. 

That’s why it is so important to be proactive, and actively work to reduce both the intensity and frequency of panic attacks. So don’t worry; panic attacks cannot hurt you, no matter how horrible they feel in the moment.  But remember, living with panic attacks CAN hurt you over a long period of time by weakening your body and shattering your confidence.   Don’t allow yourself be a victim.  Take action to get help for your panic attacks before they become not just an emotional problem, but a physical one too. JM
www.easyalm.com

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Have you ever watched the news and found yourself terrified of some new, hidden health threat or similar that could possibly be the end of you? I know I have. It seems that almost every day there’s a new threat out there; it’s often something hidden in your food or your genes, or our neighborhood, and it it’s almost always lethal. But wait…then the commercial break comes on, and there it is; the pill or shot or company that will make it all better. 

 Shannon Brownlee, author of the book “Overtreated: Why Too Much Medicine Is Making Us Sicker and Poorer”, calls the medical and pharmaceutical companies “The anxiety industry.” She talks about how these industries in combination with the media is constantly telling us to keep a lookout for illnesses and how this is causing real anxiety and possibly a lot of unnecessary medical costs.   

Why are we so obsessed with illness and death? And why are the people that are supposed to look after our health seemingly more concerned with prescribing expensive tests and medications than they are with inexpensive prevention and taking care of our overall health? No wonder we are scared; everywhere we look we are told to be careful and to take caution.  

The primary commodity of the news media is fear; George Gerbner, one of our time’s most important media researches put it this way:  

“People think of television as programs, but television is more than that; television is a mythology - highly organically connected, repeated every day so that the themes that run through all programming and news have the effect of cultivating conceptions of reality.[…] The programming reinforces the worst fears and apprehensions and paranoia of people.” 

Is it possible that the extremely high levels of anxiety we are collectively experiencing as a society has to do with what we are watching? Lewis Lapham, correspondent for Harper’s Magazine said this about it:

“First they give you the vision of hell, which is what scares the person, the audience and the viewer. This is what sets up the good news, which is the advertising, which is the way the game is played. So the idea that the media as a whole does bad news is just not true at all. It’s part of the pitch. It’s the freak show in order to sell the snow cones.” 

The next time you are watching TV, try to pay attention to the absurdity of it all; commercials tell us to ask our doctor about asthma medicines that could help us…or lead to an increased risk of asthma related death. A morning show will tell you how important it is for your health to eat lots of fruit and vegetables, and then the evening new will tell you to tune in at seven to “See what’s in your fruit and veg that could possibly kill you…”                                                                               

Instead of focusing on all the things that could possibly kill you, put your attention to what is actually hurting your life and causing you anxiety: your television.  Tonight, try turning off the evening news and going for a walk instead; you might find that your neighborhood isn’t so bad after all. 

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Today, I just want to present a simple question to you. I’m not going to “wax philisophical” about this question. I just want to raise this as an idea to consider:

 Are Your Panic Attacks a Symptom of Something Else Going On in Your life?

I’ve dealt with this issue with many clients, and in my experience,  just the act of considering the question begins an internal dialog that is useful. I won’t bore you (!) with my opinion, or my “answer” to this question.  Instead I’d like to hear your thoughts on the matter.

 You can leave a comment here on the blog or email me at the usual address. Consider the question and come to your own conclusion.

 OH, and just a quick reminder that we’re still accepting testimonials and comments about the EasyCalm Video Series on this page: http://easycalm.com/blog/easycalm-testimonials/  I really appreciate all of the great comments so far–Thanks!

Wishing you all the best!
Jon

Jon Mercer, MA
Personal Development Coach
http://www.easycalm.com/
http://www.attractanything.com/
http://www.ultraconfidence.com/
Managing Director, Youniverse LLC

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Change happens gradually for most people. This is certainly the case with me, and most of the people I coach. For example, a few days ago I found myself clinging to the side of a brick wall, more than 30′ in the air. It’s called ”urban rock climbing,” but personally, I call it a real breakthrough.

Not many years ago, the idea of climbing a vertical wall so high off the ground like some kind of spiderman “wannabe” would have been impossible for me. My former anxiety and panic attacks would have prevented it, plain and simple. And yet, there I was, ringing a bell with my right hand, while clinging to a small crack in the mortar with my left–waaaay up off the ground, and loving every minute of it!

 This story is not meant to impress you. It is meant to impress upon you that you can change, just as I have, one step at a time.

You see, I didn’t go from A to Z in one fell swoop, and I certainly didn’t start out by climbing the side of buildings. No, I began tackling much smaller challenges–tiny in fact. But every little victory paved the way for a (slightly) bigger victory, and so on, and so on. In other words, it was a slow and methodical process. And this is how real and lasting change happens: one little victory at a time.

That’s why the EasyCalm Anxiety Program uses the steady, gradual approach. When it comes to anxiety and panic attacks, quick fixes don’t last, but slow and steady wins the race every time.

A good example of this is the “Speed Merchant” strategy outlined in the EasyCalm Videos. You can find out more about the “Speed Merchant” in this video. It is a very gradual approach that requires a bit of patience, but has a fantastic success rate. And in the end, isn’t that what matters?

Be well,

Jon

Jon Mercer
Personal Development Coach
http://www.easycalm.com/
http://www.attractanything.com/
http://www.ultraconfidence.com/
Managing Director, Youniverse LLC

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 Panic attacks sometimes have an obvious cause. They can be a reaction to a very stressful situation, like driving in rush-hour traffic, or arguing with a family member. But other times, panic attacks can appear to come out of ”thin air.” 

Talk about confusing! You could be minding your own business, going about your life when…WHAM!

When panic strikes, it’s all too easy to get caught up in trying to figure out what caused to attack in the first place. But actually, this is probably the least productive thing you can do. Why? Panic attacks themselves are not the real problem, but only a symptom of the real problem.

I’ve coached enough panic attack sufferers to know that panic and anxiety attacks don’t happen “in a vacuum.” Whenever someone is dealing with these problems, my mind immediately turns to, “what else is going on in your life?” Because even though panic attacks may appear to come out of nowhere, they are always a symptom of a larger issue in your life.

Panic and anxiety represent an imbalance in your life, and very often this imbalance is based on unreleased anger and/or resentment. Sometimes the anger is directed at a family member or spouse, but just as often, the anger is actually directed inward.

 I recently coached someone who reminded me how widespread this problem is (and if they read this, I hope they’ll forgive me using this example). Anger directed inward (on the “self”) causes all sorts of life-problems: depression, generalized anxiety, panic attacks, relationship problems, and many others.

Anger and resentment turned inward can be devastating, robbing us of initiative, healthy self esteem and acceptance. None of us can afford to go through life that way–it extracts a  great toll on both body and mind.

It’s not difficult to find out how you really feel about yourself. Just ask this question: “What reason do I have to feel hateful or resentful toward myself?” If any answer comes to mind…you’ve got some work to do.

“Admit It And Forget It”

To moved past this anger and resentment, you will need to resolve the conflict. If there is anything you have done in the past that is “haunting” you, apologize to yourself for it, and then let it go. The past is gone, and it ain’t coming back (at least not anytime soon Make peace with yourself about past transgressions. If you were wrong, admit it and forget it.

Other times, you’re not angry because of anything you have done, but because you have (inadvertently) been “programmed” to be hyper-judgemental of yourself. And nine times out of ten, it’s because a parent has been over-judgemental and withheld acceptance. By establishing this pattern early in a child’s life, the parent practically sets up the child for self-hatred and failure.

If that sounds like a lousy thing to do to someone, I completely agree. But here’s the kicker: almost no parent does this on purpose. It’s extremely rare for a parent like this to even be aware of the damage they are doing. They’re not “evil,” they’re just not good parents, and there is a BIG difference.

I don’t mention any of this to “beat up” on parents. Most parents are good at the job–but not all. That’s simply a fact of life. When a child grows up in this kind of environment, they only have one recourse (but luckily it is a powerful one). They must give themselves the unconditional love and acceptance they want and deserve, and NOT waste any more time seeking these things from the parent (or anyone else for that matter).

What we’re talking about here is self-love (no, not the naughty kind–get your mind out of the gutter!). Real self-love and acceptance–NOT conceit, not arrogance or narcissism, but a healthy respect for both your strengths and weaknesses.

I recommend the following simple exercise: single out the one thing you consider to be your biggest weakness. Then make it a point to love that weakness as if it were a long, lost brother. This may not come easily at first, but you certainly CAN do it!

And when you can love your greatest weakness, even a little, you are well on your way to healthy self-respect and acceptance.

As you begin to make peace with yourself, those strange and annoying symptoms (like panic attacks) will become less and less a part of your life. As a side benefit, you will notice that the more you learn to love and accept yourself, the better your relationships with others will be. The reason why this is true is the subject for another article, but if you’re really keen to find out, just email me at jon@easycalm.com for more info.

Take care,

Jon

Jon Mercer
Personal Development Coach
http://www.easycalm.com/
Managing Director, Youniverse LLC

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EasyCalm recently had it’s second birthday online (yay!). I was thinking about how much things had changed since we started out–in fact the entire EasyCalm series received a big make-over last winter, and we’ve added much more content, including many new practical exercises.

 Overall, EasyCalm is now much more complete than when we started out, but we continue to look for ways to update and improve the series. For example, this morning I was negotiating to buy outright a new program to add to EasyCalm that would compliment the training already included in the series. I don’t want to “jinx” it, so I’ll say no more for now (but watch this space).

Likewise, my life coaching program has grown substantially over the past few years–some people need that extra motivation that only a coach can provide. I’m very blessed that things have been so good that I usually have a waiting list these days (it’s nice to be loved. haha :-). But I still make time for “one off” phone coaching sessions and anyone is welcome to contact me at: coaching@easycalm.com for more information on the life coaching program or ”one off” coaching calls.

As we begin our third year online, our mission is exactly the same as it’s always been–to get the word out that panic attacks and anxiety do NOT have to be a permanent part of life. They can just as easily be a temporary glitch that you’ll have forgotten about a few months from now.

All anyone needs are the right cognitive “tools,” and a desire to make a change. As I used to say back in the beginning: give me your attention and a reasonable desire to change, and I’ll give you a life without panic and anxiety.

 It’s just as true now as it was then.

Jon Mercer, MA
www.easycalm.com

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Panic attacks are terrifying. As a former suffer, I’m all too aware of the intense feelings of fear and impending doom that panic attacks produce. 

Over the course of many years (OK, so I’m a slow learner…) I discovered that panic attacks are very often the result of an imbalanced lifestyle. In other words, your lifestyle can actually create a “mental environment” that make panic attacks more likely.

These days, I work with individuals all over the world, teaching techniques to stop panic attacks and anxiety problems, and In my experience, certain lifestyle changes can dramatically reduce your chances of experiencing panic and other anxiety problems.

The following is a list of the five most common lifestyle changes to minimize the likelihood of  panic attacks. The first few are quite basic–but don’t let that throw you. The simple “foundation” issues must be in place before any advanced techniques will be effective.

1. Be aware of the stimulants you’re putting into your body. If you’re like me, you probably love a good cup of coffee, but consider: Caffeine is well known to aggravate anxiety-related issues, like panic attacks. Cutting down on java and colas is the simplest way of discouraging or even stopping panic attacks. Drink a de-caff once in a while–it won’t kill you .-)

Likewise, nicotine from cigarettes is a powerful stimulant. Quit or at least cut-down on the smokes. Smoking seems to give a calming affect, but it’s actually helping to stimulate (or over-stimulate) your nervous system, which of course just aggravates anxiety related problems.

2. Change your diet. Foods that have high amounts of sugar, caffeine and/or alcohol are well-known triggers of anxiety issues. In some cases, stopping panic attacks can be as simple as switching to a diet of lean meats, vegetables, whole grains and fruits.

IMPORTANT TIP: Dairy products can cause emotional problems, such as panic attacks for MANY people. A large percentage of the population is either allergic to, or intolerant of dairy. Removing dairy products from your diet for a few weeks will give you a clear indication of their effect on you. Notice how you feel after a week or so without dairy. Some people experience dramatic improvement from this one lifestyle change. Highly recommended.

3. Exercise. we all know about the benefits of exercise. But if you have a history of panic attacks, it is critical that you develop (and stick with) an exercise routine. You don’t have to over-do it (speak to your doctor first if you have any specific health issues), just develop a basic exercise plan that you can stick with. Even taking brisk walks is beneficial. It’s not so important how hard you work out, just that you do it consistently.

4. Relaxation techniques.  Meditation, visualization and other “mind directed” relaxation techniques can soothe an anxious mind and go a log way toward stopping panic attacks in the future. The simplest of these often focus on your breathing, and slowing your breathing cycle. More advanced versions (such as “The Recharger” from www.easycalm.com) use powerful mental imagery and the power of suggestion.

Even taking a simple “time out” for several minutes to clear your mind can help calm frayed nerves. Just close your eyes and quietly focus on your breathing for a few minutes.

4. Get support from someone who has been there.  Many well-meaning doctors or therapists seem a bit clueless when it comes to dealing with panic attacks and anxiety issues. I’ve encountered this personally many times. One doctor just stood there with a confused expression on his face as I explained how the panic attacks felt, and he finally said, “why don’t you just stop thinking about that.”

To be fair though, I’m not blaming the MDs or therapist for not “getting” what panic attacks are like. The truth is, unless someone has experienced these things for themselves, they can never really understand what they are all about, and they certainly can’t understand how they “feel.”

Having the support of someone who has been there can be invaluable, and that is one of the many reasons I recommend the EasyCalm Anxiety Coaching Videos. This series covers every aspect of dealing with panic attack and anxiety problems in an informal one-on-one guided format.

The video series also contains the most powerful techniques for stopping panic attacks and anxiety, as well as advanced “lifestyle” tips, relaxation/visualization sessions and much more. (TIP: check out the “Speed Merchant” technique. This one is receiving rave reviews from users all over the world). Get more information and watch a free video introduction to the series at www.easycalm.com

Jon Mercer, MA
Personal Development Trainer
www.easycalm.com

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Anxiety attacks suck. We all know that. But you know, the way you choose to live your life can “set the stage” for anxiety and panic attacks, or…it can make these things less likely to occur. This comment is not meant to “blame” anyone, but rather, to encourage us all to take responsibility for the choices we make. For example, you can’t expect to make much progress with your anxiety if you are not eating right, not getting any exercise, drinking heavily or otherwise neglecting your body. The decisions you make in these areas do affect your mental state.

 Likewise, think about what you are giving your attention to in your everyday life. Do you watch lots of “slasher” films or scary,  overly-dramatic TV shows? You can’t expect to feel peaceful and centered if you are focusing lots of attention on these kinds of “anxiety-heavy” programs. In fact, an informal poll I took once indicated that anxiety sufferers tend to watch more TV than people with no history of anxiety. Of course this poll was not scientific, just a random sample of clients I’ve worked with, but the results certainly were interesting…

 The first step in overcoming anxiety and panic attacks is to take responsibility, and beginning TODAY,  take some action (no matter how small) to improve your situation. Watch less crap on TV, exercise a bit more, even just drink an extra glass of water each day! All of these “little things” quickly add up to a big change in how you feel. Your day-to-day choices do matter. Start today–start now!

 Take care,
Jon Mercer, MA
www.easycalm.com

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It’s been pointed out many times that I speak a lot about “positive thinking, self acceptance and gratitude, but what do these things really have to do with anxiety and/or panic attacks? Some ask, “Isn’t anxiety a physical or medical problem more than an issue of what you think about?”

Actually, anxiety and panic are really based on just one thing: your thoughts.

That’s why what you think is such a big deal. Everything we do in life begins as a thought, a way of looking at the world, a belief or intuition, and it is this habitual way of thinking forms our attitude. Attitudes determine what we focus on and what we ignore (filter out) in our day-to-day lives, and this is the real power we have over anxiety and panic attacks.

As someone once pointed out, “the thought is the ancestor of all action.” This point is so obvious I have never heard anyone try to argue against it. Thought determines your attitude, what you believe, what you fear, what you respect, what you do, what you don’t do, even who you are! It may be a cliché, but it’s still true: attitude really is everything.

A mistake I’ve made about a zillion times* is feeling that it was more important to act than to get my thoughts together (after all, I am male J). But action alone will get you nowhere fast. Your thoughts and attitude MUST be in harmony with your actions to accomplish much in life. That’s why the humble thought gets so much attention in personal development.

That’s also why I spend a ridiculous amount of time (in some people’s eyes) working with individuals on their attitude—their habitual way of thinking. It is the only place to start to achieve anything worthwhile—like freedom from anxiety and panic attacks.

A program or video series (like the EasyCalm Anxiety Coaching Videos: www.easycalm.com) can help you a lot with techniques and exercises, but don’t overlook the power of the humble thought as well. Personally, I read, watch and listen to every “positive thinking” resource I can find and I consider it a very worthwhile investment. From the results I see in my own life, I know how much difference this makes, so I encourage everyone dealing with anxiety and panic attack issues to “delve into” the world of personal development and positive thinking. In my experience, it can only help–and sometimes, much more than you might think.

Talk to you soon,

Jon Mercer

www.easycalm.com

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