Let me tell you why the art of gratitude is such a great tool for ending anxious thoughts.
A lot of people write telling me how their anxiety makes them feel very cut off or removed from the world around them. This sensation can be distressing as people fear that they will never be able to feel normal again.
This feeling is common and in my experience is mainly fueled by a cycle of anxious thinking.
A person with a panic disorder or a generalized anxiety disorder will spend much of their day mentally “checking in”.
Checking in is a term I use to refer to how people with anxiety constantly monitor their mind and body.
“Am I feeling ok?” “How are my thoughts ?”
“Am I feeling secure or on edge right now?”
The reason regular checking in happens is because anxiety has such a powerful effect on the mind and body.
People tell me that they can deal with the anxious bodily sensations but it is the anxious mind that causes them most distress. That is what I want to address today.
Anxiety can often feel like a thick fog has surrounded your mind. Nothing really seems enjoyable as you are always looking out at the world through this haze of anxious thoughts and feelings. This fog steals the joy out of life and can make you feel removed or cut off from the world.
The anxious thoughts act as a barrier to experiencing the world and this sensation of separation then leads to feeling even more upset as you fear losing touch with yourself.
So how do you get this anxious fog to lift from your mind?
When someone is very caught up in anxious thoughts they are top heavy so to speak. The constant mental activity they are engaged in has caused an imbalance where all of their focus is on their mental anxieties.
A powerful way to move out of this anxious mental fog is to switch your focus from your head to your heart.
By simply making a deliberate shift of attention to your heart you will find the anxious thoughts dissipate more easily and the mental fog starts to gradually clear.
You can make this switch by practicing the art of gratitude.
I am sure you have heard of people speaking about the art of gratitude and the benefits it can bring to you.
Did you know that it has now been scientifically proven that regular practice of gratitude can dramatically change your bodies chemistry giving way to a more peaceful body and mind.
The Heart Math Institute has 15 years of scientific research proving that a simple tool like the art of gratitude can dramatically reduce stress and improve performance for individuals and organizations.
Many Fortune 500 companies are now starting to use this technique to reduce work related stress.
I am going to outline the technique briefly in a very straight forward exercise so you can start practicing right now.
When you practice this exercise you will feel a lightness and greater sense of perspective on any matter that has been troubling you. This activation of your heart emotion will lift the sensation that anxious thoughts create.
This is a very simple exercise but it is really powerful. Print it off and try it someplace where you can be alone.
Are you ready?
-Begin by closing your eyes and moving your attention to your heart area.
-Imagine a feeling of warmth emanating from the center of your chest.
If appropriate place your right hand there. If you are around people or driving etc. simply imagine your right hand resting on your heart area.
Imagine this area glowing warmly for one to two minutes.
-Now, begin to focus on something in your life that you feel a genuine sense of appreciation for.
This can be one or more things that you really appreciate having in your life (e.g., family, health, friends, work, your home, a beautiful day etc).
It is important to focus on things that spark a real sense of gratitude and appreciation. If you really appreciate the thing you are thinking about, you will immediately feel a response from that area by way of a light warm sensation in your chest or an involuntary smile (remember those).
It does not really matter what you think about as long as it evokes this feeling of warm appreciation from your heart area.
Don’t struggle with this exercise. Everyone has something they can be grateful for. (Remember, the cemetery is full of people who would love to have your problems!)
Do not worry if you are thinking of your partner/family and you do not feel this. Some days it will be people close to you that will spark the heart feeling, other days it may be gratitude for very simple things like the fresh air you breath. It depends on the mood you are in, -remember it is the feeling you after.
The feeling we are looking to achieve is unmistakable, it is a positive change in your emotional state.
I say it is best to do this exercise alone because you will need to stay with this feeling for as long as you can.
Then, when you feel you have taken it as far as you can, open your eyes.
There is no time frame on this exercise, it can be a few minutes to half an hour. Again it is about establishing a heart/mind connection and getting your awareness out of the anxious thoughts and more into your body.
After a few attempts you can incorporate this into your daily routine.
Do it in the car. Do it sitting at your desk. Do it before you sleep at night.
You have to practice it frequently. Just like a muscle your heart will get more accustomed to this state and you will be able to switch into that feeling in seconds.
With practice you can also use this exercise in the middle of any stressful situation. You will be surprised at the positive outcome in terms of your own stress levels and the change in others around you.
This simple exercise can completely transform the outcome of interacting with other people, be it work or personal relationships.
This is especially true where there is conflict or misunderstanding between you and other people. Try it out, see what happens!
Be creative with it and make it your own daily ritual for yourself.
I am sure you agree that it is a worthwhile exercise to incorporate into your daily life. It is my experience that most people do not have the patience or time to make major lifestyle changes. By using this one simple exercise you can make a dramatic improvement to the quality of your life.
The simplest things in life are free and this is one of those gems.
Don’t pass it up
Kind Regards, Barry Joe McDonagh
Learn more about Panic Away here: www.PanicAway.com
All material provided in these emails are for informational or educational purposes only. No content is intended to be a substitute for professional medical advice, diagnosis or treatment. Consult your physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition
For years I thought there was something physically wrong. Then my wife was reading a magazine with an article about panic attacks and anxiety disorders in it. She said ‘read this, it sounds like what you are feeling’ and sure enough. I wasted a lot of money on Doctors that did nothing for me. This (Panic Away) has given me comfort and a sense of relief and freedom, and it only cost me my monthly internet bill.
Thank You
10-14-09
PANIC AWAY IS THE BEST THING THAT EVER HAPPENED TO ME ON THE INTERNET.
I LOVE GETTING ALL THE INFORMATION FOR FREE AND IT IS ALREADY GIVING ME A LOT
OF CONFIDENCE IN MYSELF. I KNOW I CAN START DRIVING ALONE AND GOING BACK TO
COLLEGE. NOW I CAN WATCH MY GRANDCHILDREN BY MYSELF.
THANK YOU
Thank you so much, you are making a difference in my life and i now you are proud to help people and you should be, even this mini course is so wonderful and it’s great to have people like you, Ive suffered from panic attacks since i was 14, and i’m now 31 my biggest fears were going over bridges thinking they would collapse, and also obssessed over my health worrying i had illnesses when i didn’t the hospital has seen me SOOOOOO many times I am quite sure i had set records for going up there and it is a little embarrassing but ALL your info is so true, thanks a million for helping me and several other people reading your valuable info and kind words you are a true gentleman and youv’e made differnces in OUR lives ands it’s greatly appreciated.
your the answer to my prayers…million thanks to you….
thank you so much sir,for your very wonderful topic …it helps me so much…now i feel better because of you! many thanks to you!
I can can say nothing more but only thanks to you who has given me these valuable consultation for free for a poor people like me without any money.
Thank you very much .
Regards…
Ashok
You are wonderful! God bless you for the work you are doing. If we all practiced gratitude the world would be a happier place. Thank you for giving us a new perspective on things.
I HAVE READ IT ONLY TODAY AND BEFORE EVEN TO START PRACTICING IT, I ASSURE MYSELF
THAT IT IS GOING TO WORK VERY EFFECTIVELY COZ IT IS NOTHING BUT A KIND OF MEDITATION
WHICH CAUSES THE MIND(A SCORPION BITTEN BY A MONKEY) TO COOL DOWN.
WE ARE WHAT WE THINK. SO IF BY THIS TECHNIQUE WE GENERATE HAPPINESS, WE ARE THEN REALLY HAPPY AND THEREFORE THE UNIVERSE THEN IS A HAPPY PLACE TO LIVE IN.
TO START WITH I CONVEY MY GRATITUDE TO YOU FOR TEACHING THIS WONDERFUL TECHNIQUE.
AMAR
thank you for sharing your sincere helpful methods which cures countless people.
past 4 e-mails that u send me….really helpful 4r me….its like 80% problem solved….million thanks to u….i love u…..
Thank you so much for your advice.I have been down that dark road for the last 10 days………..you left your message when i couldnt get any help from my own GP…not his fault as I found out later,.my phone battery had run down so he was unable to contact me ……….so I am now going to practise gratitude for both him and yourself for being there when I needed you!Thanks Joe!
I have been reading your daily mail-gifts and since then, not a single thought of panic crossed my mind. They seem to work!!!! Although it is hard to believe that a 14-year torture may find its way out so easily, after I have tried everything from medicine to psychotherapy, I feel I can put my trust on this. Thank you very much. If by the end of this course I manage to go and visit my beloved son in the foreign country where he studies, I will be so grateful to you that no words will ever describe. God bless you.
It is indeed a simple yet so powerful way of putting your heart and mind at most ease…rest assure that i will definitely practice all the things you have taught us…i am feelin more safe and relax…continue to navigate us to a brighter future…thank you so much
I am trying so hard but still struggling.
Today is the first day in 16 months that I didnt take a xanax..
Thank you ..
Emer
I will pratice your techiques every day anything that will help me feel less anxious.
I’m not sure if this a heart/related thing…but I had a good cry today in front of my husband and now I fell much better.
Sir,
Thanks a lot for your mails.. i know it will definitely help me in future as we all need a good and a sincere friend who helps us when we needed…so thank you for your advices…i’m highly obliged
God bless you…
take care
Having recently been pushed to the edge of a breakdown.and knowing from past experience,how dreadful depression can be,to find someone like you giving such wonderful support and advice,and not demanding large sums of money for some “Miracle-cure” is priceless.
Thank you so much,I will use the techniques you give me.
In fact,Im using todays “Gratitude” tip to show my gratitude to your good self! Thank you!
I just ordered panic away and praying this will work, I have been on medication for 9 years and in Febuary i was comming off it. I was down to only 5mg and doing wonderful, then suddenly alot of things in my life were changing for the worse, Mom diagnosed with breast cancer, then my husband was in a motorcycle accident,now my mom is diagnoster with uterine cancer. This all triggered my anxiety to all come back and boy am I slamed!!! I’m hoping this panic away helps. Thank you, Michelle
I just finished crying. now I am feeling better and after I read this email then practiced the gratitude, I feel like I am connected with the world again right now. I have been feeling anxious since 6-7 months ago, but over the last three weeks, the anxiety was getting worse. I thought I am going to die, as that thoughts are still in my mind these days. Seems so hard to get rid off the terrible feelings. I will have a long flight to Europe and I feel scare to fly. Of course this thought is really horrible. I just hope that I can feel better again and normal like I used to be. I want to feel the world and enjoy the life.
Thanks for all the hope that i could one day feel alot better or maybe even normal again that would be really heaven.
i thank u so muck, im new to this, i was recently dionognosed, this is very terrible n i hate the way i feel, i am tryn my best to be normal again, thanks to you…
Thank you so much Barry for beeing such a kind and generous person.
Sometimes it’s so hard to leave your old habits and try new ones.
I’m sure the gratitude exercise will do miracles and i will have to force myself to stop a few minutes a day and feel grateful for all the wonderfull things in my life.
God bless you for helping so many people