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How to Turn Fear Into Excitement

October 22nd, 2010 | Author: Barry Joe McDonagh

Can we turn anxiety and panic into a positive experience? Can we transform fear into excitement with one mental switch?

I believe we can and I am going to explain how it is done.

Anxiety/panic is an experience everyone tries to avoid and run from. Our instinct is to fight against the feeling and find some way to end it quickly so that we can return to feeling calm. All our mental and physical effort goes into trying to feel calm again.

I believe however that people get much faster results if they learn to turn anxiety into excitement, -rather than trying to create calm.

The reason for this is because being anxious and excited are actually the same physiological states for your body (the aroused state) so your mind can make the switch between those states much easier than it can between feeling anxious and calm.

So by turning your anxiety into excitement, you can quickly remove the fear factor while still feeling physically aroused. Because the fear has been removed you will then feel in control and a state of calm will come about naturally.

Let’s use the example of a panic attack. A panic attack is almost always triggered by bodily sensations. Maybe your heart starts pounding or your chest feels tight. Maybe you feel dizzy or your body shakes. You know very well when its about to kick off and in a split second your mind reacts with fear to these bodily sensations. “Oh no here we go again, I am going to have a panic attack, -I might lose control, -I might die”.

That initial reaction is so split second it is almost impossible to control but at least now you are aware of what is happening and NOW is your moment to stop reacting and to choose a new response. Instead of reacting with resistance and fear to the sensations, you are going to respond with curiosity and excitement.

Here are the actual steps you need to take so that you can quickly move from fear to excitement:

  1. Do not fight or resist the bodily sensations. (Remember, you are safe these sensations will not harm you)
  2. Befriend the sensations and anxiety you feel, -do not see it as your enemy, it is your guide.
  3. Embrace the sensations fully and observe them with a compassionate curiosity.
  4. Now PLAY with the sensations. Encourage the bodily sensations to intensify. Get excited by this heightened state of arousal. Push the energy out and run with it. Let your heart pound, let your chest feel tight, let your mind race, let your body shake. Do not try and control it, experience it fully and feel really excited and alive because of it.

By taking the above steps you are doing something completely different. You are no longer resisting but embracing and moving with the experience. This movement is one of pure excitement as you ride the wave of fear, instead of letting it toss you around.

Some people like to compare anxiety to a thrilling  roller coaster ride. Something exhilarating that they are willing participants in. By becoming really excited by the anxiety you feel, instead of resisting it, you immediately diminish the  power it holds over you. You are placed back in a position of control.

That is the secret to turning fear into excitement!

roller 300x204 How to Turn Fear Into Excitement

Author note: Credit goes to Mary O’Malley and Neale Donald Walsch for clarifying the dynamics of reaction and response.

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What Causes Panic Attacks?

June 22nd, 2010 | Author: Barry Joe McDonagh

Are anxiety and panic attacks making it difficult for you to enjoy your daily life? If you’re like most people who suffer from high levels of anxiety and experience panic attacks on a regular basis, you may not be aware of what your “triggers” are.

I talk more about what causes panic attacks and anxiety in my book, Panic Away. In most cases, the trigger for panic attacks and other forms of general anxiety are related to physical, mental and emotional exhaustion.

Basically, you are more vulnerable to having a panic attack or experiencing an uncomfortable level of anxiety when you are stressed out, burned out, or aren’t getting enough rest. Physical exhaustion can be the result of overwork or not getting enough stress. It may also be the result of bad eating habits, or a lack of quality nutrition.

Mental exhaustion can be the result of excessive worrying and mental stress. If you constantly feel mentally drained and are finding it difficult to cope with your emotions, you may be at risk for having a panic or anxiety attack. Emotional exhaustion is similar in this respect. Conflict with loved ones and relationship problems can be triggers for panic attacks.

Ultimately, all of these triggers make it difficult for the mind and body to find rest and be peaceful. In many cases, these situations can make you feel very edgy, and you may even be more fearful than normal. In a sensitized state, small things can cause excessive anxiety and make you vulnerable to a full-blown panic or anxiety attack.

Physical symptoms of an oncoming panic attack include sweating, feelings of choking, numbness, nausea and even chest pain. Sensitized people can’t help but become worried about these sensations, and this can lead to panicky feelings which trigger either a situational or spontaneous panic attack.

The good news is, anxiety and panic attacks can be stopped when you trace the root cause of the problem. Address your daily lifestyle, and situations or circumstances that are causing you to feel extremely worried, stressed or physically exhausted. Then you can start making positive changes to your life, and take steps that will help to reduce your risk of having a panic attacks.

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6 Tips for Anxiety Free Sleep

March 26th, 2010 | Author: Barry Joe McDonagh

If falling asleep has become one of the most challenging parts of your day, you’re not alone. Thousands of people that suffer from anxiety and panic attacks find it very difficult to end their day comfortably and may not be getting enough high quality sleep on a regular basis.

Sleep deprivation not only makes you more irritable and tired the following day, but may also be the reason why you’re experiencing high levels of anxiety on a regular basis.

Fortunately, there are some ways to sleep better tonight, and every night. I talk more about ways to break out of an unhealthy sleep deprivation cycle in my book, Panic Away.

Here are some other ways you can encourage deep sleep and get the much-needed rest you need:

1. Don’t force it. Try and avoid thinking about not being able to sleep when you’re tossing and turning at night, and just relax. Say to yourself “If I sleep I sleep great -if not I will always manage”. Forcing sleep is more than likely to backfire and make you feel more anxious about your situation.

2. Exercise more. Exercising regularly is a proven way to enjoy deeper sleep. Try exercising in the early morning or late afternoon so that it’s easier to wind down near the end of the day.

3. Steer clear of caffeine, alcohol and soft drinks. These substances can compromise the quality of sleep you can enjoy on a regular basis.

4. Practice deep relaxation exercises. Take the time to meditate or do some type of light stretching exercise before bed so that you can induce a state of deep relaxation. This will help you enjoy a better quality of sleep more consistently.

5.Have a warm bath 20 minutes before bed. Add several drops of lavender oil to help your muscles relax.

6. Maintain a regular sleep schedule. Try and go to bed and wake up at the same time so your body adapts to a healthy cycle.

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Getting to Sleep When You Have Anxiety

February 27th, 2010 | Author: Barry Joe McDonagh

For many people who deal with anxiety and panic attacks on a regular basis, nighttime can be a particularly difficult time of day because they are unable to fall asleep naturally. Not getting enough sleep can take its toll on your health and well-being, and can even increase the risk of an anxiety or panic attack in the near future.

People stay awake at night for a number of reasons. They may be fearful or worried about an upcoming event, or they might simply be worried that they can’t sleep and won’t be able to perform at their best the next day. It’s a difficult situation to be in, but there are several ways to fall asleep naturally so you don’t have to take sleeping pills or any type of drugs.

One of the most important steps you can take mentally is to simply presume that you won’t sleep. This sounds like the opposite of what you are trying to accomplish, but the goal here is to break out of the pattern of pressuring yourself to fall asleep. A good night’s sleep isn’t guaranteed, but you have to surrender your inability to sleep in order to put your mind at ease. I talk more about this strategy in my book, Panic Away.

There are also several strategies you can use on a nightly basis to wind down and encourage the sleep state. You can:

* Take a hot bath or shower and allow your muscles to relax
* Eat foods that contain tryptophan (try a small turkey sandwich)
* Eliminate TV and time at the computer for at least one to two hours before bed
* Avoid heavy exercise in the late evening
* Eliminate caffeine from your meal plan after 3 p.m.

Just remember that you will fall asleep eventually, and you need to trust that your body will get the sleep it needs each night. Free yourself from the vicious cycle of trying to get asleep and getting frustrated over not getting enough sleep so that you can start getting the quality sleep you need every night.

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