The Anxiety/Panic Attack Journal

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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