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Dealing with Intrusive Thoughts

February 8th, 2010 | Author: Barry Joe McDonagh

For many people who experience panic attacks and anxiety on a regular basis, intrusive thoughts become a part of day-to-day life.

What if I get a panic attack in the middle of the grocery store?

Why am I worrying about such strange things?

What if I lose control of mind?

Intrusive thoughts can come and go all day long at the most random moments of the day and take their toll on your stress levels. You might have difficulty concentrating, and react with a jolt every time you think a worrying intrusive thought. Just remember that you are not losing your mind and the thoughts will stop when your anxiety level reduces.

I’ve identified several strategies for overcoming intrusive thoughts in my book Panic Away.

To help remove intrusive thoughts you need to learn how to disarm them by not reacting.

Look at it this way.

When you think some of these thoughts you might feel a bodily reaction like a jolt of fear. What you need to learn is to short circuit the emotional reaction to the thoughts.

Begin by accepting that the thoughts are not the real you, they are the product of an over active imagination mixed with anxiety.

When they arrive, imagine them like clouds passing overhead. Watch them float by but do not react to them emotionally.  Remain detached from the thought. These thoughts are not you and do not represent the real you.

Say to yourself, “I am observing this thought, I’m not going to get upset, anxious or even worry about it. It will pass…”

The more often you do this, the less reactive you will become to the thoughts. These thoughts are powered by your reaction to them, the more you react the more they reappear. If you learn to not react, the intrusive thoughts will simply fade away because you are no longer reacting emotionally to them.

Give it a go!

cloud Dealing with Intrusive Thoughts

Barry McDonagh
PanicAway.com

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Why There’s No Such Thing as Anxiety Safe Zones

January 19th, 2010 | Author: Barry Joe McDonagh

Panic and anxiety tends to immobilize people, so much so, that some people have a fear of even leaving their home.

Agoraphobia is the technical term used to describe people who are afraid of open spaces or being in crowded places like malls, outdoor markets and theme parks. If you’ve ever felt anxious about leaving home, or your “safe zone”, you’re experiencing some of the effects of agoraphobia.

The truth is, those feelings are really just feelings of vulnerability. People who suffer from panic attacks feel like they are more vulnerable in certain situations, and so they have difficulty feeling comfortable in a public place. These fears don’t have to immobilize you. The issue you need to address is that there really is no safe zone.

I talk about this in more detail in my book Panic Away. This sense of comfort in a certain place is actually a myth that your mind has started to believe. The reality is, the safe zone is all in your mind. You could be in the same state of mind sitting comfortably at home, as you could be standing in the middle of a crowd at a sports stadium. All you need to do is learn to feel safe with the uncomfortable bodily sensations that trouble you.

Learning to process the sensations that scare you is the most empowering way to feel confident anywhere. You do not worry about finding an exit because you feel perfectly capable of handling any anxiety that you might experience.

Ask yourself what would you do and where would you go if you were not afraid?

It can be terrifying to deal with these issues and fears, but when you break down the walls you have created for yourself, you’ll be on your way to a more meaningful and fulfilling life.

I urge you to learn today how to release the tension and fears that keep you feeling trapped.

Barry McDonagh
PanicAway.com

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Happy Panic and Anxiety Free 2010!

December 30th, 2009 | Author: Barry Joe McDonagh

Just a quick note to wish you a very Happy New Year.

As we think back on the last year we can often tend to focus on what went wrong rather than what went right. There are some of you who might feel it was not as anxiety free as you wished it could have been. If that is the case with you I want you to take solace in the fact that the road to recovery almost always has setbacks along the way.

Recovering from panic attacks or GAD is never linear like getting over a cold. You take 2 steps forward and one back. What you have to remember is that you never fail as long as you keep trying. Progress is hard track, things can be really tough and then suddenly it is like a cloud has lifted and your mind seems no longer as anxious as it was before.

never give up1 300x168 Happy Panic and Anxiety Free 2010!

Never Give Up

Happy New Year
Barry McDonagh


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Lower Anxiety by Learning How to Breath Correctly

December 22nd, 2009 | Author: Barry Joe McDonagh

Most people who experience panic and anxiety attacks regularly have forgotten how to breathe correctly.

If you think about it, consider how you breathe when you’re tense or anxious about something. If you’re like most people, your breathing becomes really shallow and you may even “sink” into your body, rounding your shoulders and slouching slightly. This often sets you up for feelings of fatigue as you breathing is too shallow.

Making sure fresh oxygen is circulating throughout your body helps to keep you alert and clear headed. When you are feeling anxious, you might slow down your breathing and thereby reducing the amount of oxygen you need.

The right way to breathe is to allow your abdomen to expand when you inhale. This allows the air to flow deeply into the pit of the stomach. When you’re feeling anxious, you may take very small breaths that don’t even allow air to get into the lower abdomen.

I walk you through a set of breathing exercises in my book Panic Away so that you understand how to breathe properly no matter what you are feeling or experiencing but basically you are looking to achieve more regular breaths that move your stomach up rather than all of the movement taking place in your upper chest.

At first, the breathing exercise might seem awkward or uncomfortable, but practicing regularly will help you adapt a healthy habit. You’ll notice that it’s easier to feel calm and secure and all it really takes is about ten minutes of practice a few times per day. Good breathing habits have a number of health benefits, so pay attention to your breathing pattern. You’ll be amazed at how a simple change can enhance your health and well-being!

Barry McDonagh

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