How to Turn Fear Into Excitement
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:
- Do not fight or resist the bodily sensations. (Remember, you are safe these sensations will not harm you)
- Befriend the sensations and anxiety you feel, -do not see it as your enemy, it is your guide.
- Embrace the sensations fully and observe them with a compassionate curiosity.
- 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!
Author note: Credit goes to Mary O’Malley and Neale Donald Walsch for clarifying the dynamics of reaction and response.
Linda
Awesome words of wisdom! Thanks so much for helping so many people. You have a wonderful gift!
BILL
The methods in the newsletters have set me FREE of so much anxiety and panic. THANK YOU
Renata
I agree with everything what´s in this post. I did exactly all those steps and I don´t have 4 years panic attacks.It´s such a treasure to have this knowledge from you. I can overcome even other problems much easily than before. I feel much stronger. Happy NEW year to you Joe and to you friends here 😉
Amanda
Thank you so much for your informative emails you have sent me on how to gain control of my life and not let anxiety overpower me. With me learning how to control my anxiety, now allows me to help work on my relationship with my husband. Anxiety will not control me anymore.
Margherita Cargasacchi
Thanks a lot , you are very kind ! I feel better , i’m not stressed now. Thank you . M. C.
Regina
Yay! Excitement! Thank you very much for your help in dealing with PA & anxiety.
Naomi
Hi! This is really cool because I started using this technique a few years ago, when I experienced PAs on a regular basis (mainly at night). I would lay on my bed and imagine I’m on a roller coaster. The feeling of the room spinning, my heart pounding and a slightly sicky feeling is just like being on a scary ride…it helped me then and now that I’ve read the article I know I’m not totally weird! Not so easy to do in the bus cos I’m worried about being sick. 🙁
I have always been told to try and relax when I’m suffering with a PA but why not just go with the flow and enjoy! Weeeeeeeee 🙂
Fer
Yes, I’ve tried your method and it works!!! Provided you feel strong enough to live the experience!!! So, go ahead, move on !!! Look for the right moment and the right place, that one that makes you feel worse 🙁
Barbara Lifter
Iam 71 years not so old and have had panic attacks (not so in recent years) and anxiety very often since I was 26. Being free would be such a blessing. I no longer drive freeways as they are a great source of total anxiety and controlled panic.
carmel hegarty
It seems like a good idea, i will give it a go and let you know how I get on, thanks, Carmel.
Vicki
I have had anxiety attacks, agoraphobia over 30 years now. I have had good times, but always had the anxiety. At times, medication helped of course. but i do know the feeling of thinking i should just give up and get locked up in some place! but i continue to fight it, definitly not always winning in the sense that i can leave my home without fear or anxiety, but i do it for short trips as needed, but i can’t alone, which makes me feel so like a failure.
Brad
I can totally relate to Vicki. Been 20 yrs. and suffering. It helps to know there are others who’ve experienced the same thing.
deepak anand
i am getting this article very late. i am suffering from panic attack from 8 year.i got it earlier i don’t feel panic attack is dangerous diseases.i think it is untreatable diseases.but people like you makes it like entertainment.
god bless you keep it up.we panic attack people is very thankful to u.
http://soberlivingwithanxiety.blogspot.com/
What an interesting way to look at your anxiety…I am going to promise myself to try…in the midst of panic it may be difficult but I suppose it takes training yourself to embrace the panic
Barbara Chavez
What an interesting way to look at your anxiety…I am going to promise myself to try…in the midst of panic it may be difficult but I suppose it takes training yourself to embrace the panic
Mark
Thanks for the encouraging words. Keep them coming! Mark
James
That will require focus, FOCUS ,FOCUS but it will work!
Lisa Suslowicz
Hi, this is always tricky for me because as a classical musician, these ideas, though they sound great for every other situation, wouldn’t really work when there is only a split second to prepare calmness. Any ideas for me Barry?
Tim Luscombe
Barry, I have resisted commenting on all the good advice you have given me because i felt, at over 80 years old, I was not the normal sufferer you deal with. In fact, I started having serious attacks about 2 or 3 years ago and you have helped a lot. On reflection, I think they have been around for many, many years, but I did not recognise them , or admit to them, being panic or anxiety. Now I do and try to use your methods of coping with some success. Thank you. Tim
susan
The only problem I forsee for me with pushing the anxiety outward, is that I am always so concerned about others witnessing these attacks, and I am heavily invested in hiding them, because I am at such a loss to explain what and certainly why it happens to me, to others around me who are goiing about their business.
How do you suggest handling this dichotomy?
Robyn
I’ve discovered that the best way to deal with panicking around others is to talk about it. Just say, I’m having a bout of anxiety, it’s something I’ve been dealing with for a while but something that’s not always as manageable as I’d like.
You’ll find that most people have encountered or experienced anxiety themselves, and will not be weird about it. Letting them know what’s happening takes you from feeling isolated to feeling sympathized with, and it allows you to excuse yourself, get some water, or sit and breathe for a while without having to hide it from company. It also takes the mystery and drama away and allows yourself and your company to treat it as a normal, medical issue.
Susie
I agree with Mary….You know who cares what other people think….get it out there tell them your having some anixety….It’s going to make you feel better and thats all that matters….If they dont understand..so
what…life goes on let them deal with it not you…..good luck.
Jane Love
Thank you for remembering us Barry. You messages of encouragement are really appreciated and your techniques are the best I have ever found. You REALLY know what you are talking about and it all helps. Thank you. Thank you. Thank you. I have purchased your products and they are worth every cent.
nici
i love everything about this program it is helping me in more ways than you can imagine,,, it is not a fast process to overcome, but has helped so much in so many situations… my new thing is to just say to myself… “yeah its my anxiety,, its anoying but i know it will pass..” that really seems to help sometimes,, but everyday i play more and more with getting rid of it… thanks so much joe!!
CherriFaye
As of the past 4 months i have practiced some or if not most of your techniques. I have to say there is a major improvement in my panic or anxiety attacks. i have been jogging and working out for the past 20 years.It has somewhat slowed me down with my fitness in the last 6 months but i will not give in. The feeling i have now which tells me i am gonna have one is numb sensation in my fingers and tight chest. Is that uncoman to have that feeling in the fingers?
Jenny Durling
I will certainly give this a try. I just finished reading Panic Away and actually think my main problem now has more to do with anticipatory anxiety than panic attacks. It’s the constant checking to see if everything is ‘ok’. I haven’t really figured out how to deal with this yet. All suggestions welcome!
Lorena
It sounds a good thing to try. I would try it and keep trying untill I get it.
dave
I think thats a great idea of turning anxiety into excitement,I used your program and its taught me alot about anxiety. Thank You Barry.
Kimberly
First, let me say that this is one of the best courses ever. I never could master the One Move, and for me, encouraging the sensations just made them worse. What I DID get quickly in touch with is that I’m too tightly wound-up. The meditation exercises were incredibly helpful. I struggled a lot at first, and had my share of set-backs, but was determined to kick this without meds. (My case went on for a long time, undiagnosed, because the symptoms were so severe, and I had cancer). At this point, I really think I have it beat. Have referred a LOT of folks to this program. Thank you for helping me to get my life back.
Paco
Your advice couldn’t come in a better moment. While tapering benzos, today I felt the coming of a PA and it arrived, while it stayed I started thinking on what you wrote. It’s always difficult to embrace the sensations and be grateful at the same time, but not impossible and that really works. Now, after feeling terrible for a whole hour, I feel much much better. Thanks Barry.
Mohd
Hi Barry,
I think this is such a very good information. I think it has a truth in it. I remember long time before I had the
PAs, I actually was really an adventurous guy, always looking for new excitement and new adventures.
After having a family and I started stopping doing all that maybe the extra adrenaline has not been put
up to good use and it may contribute to the initiation of my PA … This information can help a lot of
people suffering from PAs … thank you …
Kt
Hi Barry, there is not enough words to describe the help you have given me through your program. I have gone such a long way from that day of the first (or maybe second) panic attack that I almost feel like a whole different person now – You have given me so much and basically control of my life back. With such a beautiful program I would be selfish if I did not share my experience so for those of you out there who are reading this, this program really does work and it is truly amazing.
Thanks Barry for all of your help.
Regards,
Kt
Jean Richard
Many thanks to you (and all the ones who share). Your words speak experience, with just enough humility and encouragement so that we all know you have been there and we can try your method with no fear.
For some month I thought I was almost rid of anxiety, some light stuff here and there, but here comes a complicated family event and “THE trigger is pulled” . What to do know ? and your email came in with something to try. The tool works + the feeling or not being alone such a help .
All my sincere many thanks
Jean
Ronen
Hi, during the last years facing anxiety i had very few panic attacks. These days I manage to do almost everything i tried avoid in the past in order to face panic attack. I appreciate your suggestions they sound very helpful. It sure requires a lot to face your fear and look at it in the eyes…. Ronen
harry c
i stumbled on this and it really works, the first couple of times i started and got scared and ran from it as i always do but this last time i stuck with it like i was on amy favorite ride at disney and i was amazed the control i took back. thanks for all your help hc
meg
My problem is that I must desperately hide my panic attacks in front of people at the worst possible times, and there is no place or appropriate moment where can take a time-out, because timeliness and complete focus plays an essential role in my situations. I’m usually cutting someone’s hair, ordering dinner from an overwhelming or extremely limited menu in a restaurant, or fumbling around in my wallet at a check-out counter. Knowing that I am losing control of myself because people are watching me is overwhelming, and in a flash, I see myself through their perspective and get very embarrassed. To them, I just appear frazzled and a little disorganized, but I’m actually reeling and looking for an egress. I rarely have panic attacks when I’m alone (thanks to this program!) unless I’m scrambling to catch a train or to be somewhere on-time.
Joe
I have made great progress since receiving the book/dvd! You mention briefly to make sure inner ear is not the original source of the anxiety. I think this is my main original problem; however, doctors here seem to be unfamiliar with this Could someone expand on this for me?
lola
Thank you Barry very very much for your help
Rusty Sohm
I am so thankful for your continued support and this latest advice has really nailed it for me. I have recently been going with the flow of anxiety and actually get exited in knowing the sense of accomplishment and calm once it passes. It’s for that reason that I have let the anxiety run it’s course and treat it as a rollercoaster ride that I know will end and when it does I will feel both exhilarated and calmed in knowing that I just passed through another panic attack… thanks
Rob Wilson
Hi Barry,
I have been suffering fron panic and anxiety for about fifteen years. It has cost me an awful lot in self esteem and money. I can remember the first day i experienced the sensation. It started when my job role was changed and ended in my leaving a company i had worked for for twenty five years. Ever since (except for a short period of employment) i have had panic attacks about working and failing at work.
I have now started and left about twenty jobs all because i feel anxious about working. The strange thing is that i feel perfectly o/k about the interview process and usually get the job, but as soon as i know i am going to work things fall apart.
It manifests itself with a sleepless night and worry about all the things that could go wrong, and ends up with me having an extreme panic attack and avoiding going to the job. I also make excuses why i have changed my mind about taking the post and leave before i have started!
I thought i had tried everything there was on offer by means of a solution to my problem, which bye the way have all failed, these include: Hypnotherapy, councelling, medication, relaxtion classes, you name it and i have tried it. I was about to give up when i noticed your website and claims about being able to help anyone.
For obvious reasons at the time this did not impress me. I then began to think, ‘ well what have you got to lose’. I have been using your programme for about a month now and i am definately feeling better about myself. The programme has given me tools which i never had before and this is very comforting, although the proof of the pudding so to speak will be when i try to return to work. Your unique approach is the complete opposite of everything else i have tried and i believe it has put me back in control of my future. i will let you know how i get on when i mange to secure another position.
Margaret Dickinson
Yet again you are helping, I’ve already started telling myself I have been here before, I will survive this all thanks to you, yet more words of wisdom and they all really help, knowing there are others out there I am not alone and everything you say works is the greatest comfort of all. Thank you so much. xx
joe
I appreciate the words of advice. Someday, I’d like to see myself respond better. It’s a long process, but am hopeful.
Kelly
Thanks for all the helpful tips. I do take them on board but still struggle. I know what causes them but still can not conquer them. It is the most annoying and disappointing thing to ever happen in my life. 17 years down the track will I ever overcome them.
greg james
The driving programme helped as did the other tips thanks
Sue Bell
After suffering for about 20 years I used your programme and have virtually combatted PA’s I still use the back up if I am feeling bad for any real reason I dont put myself in the situation, but for the past 2 years I have been able to go food shopping and sit in conference meetings and that to me is a massive step. I can drive for about 3/4 hour on the motorway and this has been a real bonus. If I keep up progressing I feel that I will eventually eliminate the feeling as I have not has a full blown PA for 2 years due to using the technique thanks Joe, your a real star sharing with us.
delis
anxiety into excitement…brilliant!
Chris
Brilliant! You’re awesome …we love you! Thank you SO much. Hoping the very best for you in the New Year.
Francis
I’ve tried this from time to time, my main concern is not the bodily sensations. They’ve been explained to me (thanks Joe) and it helped alot. My Achile’s heel is when my mind starts racing. I realy feel like my spirit is going to break in half. Anyways good to ear from people living the same situation.
Felice Rood
I feel I am the ‘queen’ of panic attacks, beginning when a woman fainted in front of me on a crowded NY subway train when I was about 18 years old and I can still ‘see’ this image 60 years later!! Nobody knew what it was ‘back then’ and even I didn’t know until I heard of Hope and Help for your Nerves. That ‘floating’ never helped me. I never took drugs. But taking care of my aged mother DID help somehow and I felt better for several years, even driving around trying to MAKE myself panic!! THEN, one day, my neighbor’s daughter came to the door telling me that her mother had died while driving home. BOOM!! Panic Back. My worst fear happened to my neighbor. We’ll ignore the fact that she had a bad heart and was almost 90. I am better tho, thanks to Panic Away. I often find myself laughing and saying, “Make it worse, Felice, Make it worse”!! And that does help. Laughing helps, it sort of diffuses the situation you are in. Thank you for these updates. You are our lifeline and it is appreciated.
Kenny Montez
Dear Joe, I can’t begin to tell you how thankful I am to have had the opportunity to read your story, and use your methods and technique to combat this awful and sometimes debilitating disorder. I’ve had anxiety and panic attacks for many years, and thought there was no way out. I tried everything from medication, to self help books, and everything in between, and nothing worked. I was almost ready to give up. Until I came across your website, and believe me I was very skeptical because i’ve read many others before. But your story was different, it was almost as if I was reading about my own life,. it was so familiar. And what you went through was exactly what i was going through at that time. After applying your methods I have to tell you it absolutely changed my life. I can’t thank you enough for giving me my life back! you’re a Godsend.
Heather Gentry
When I first started getting panic attacks and anxiety about two years ago, I thought my life was over. Being 20 when it all started, made me feel hopeless of ever getting better. I have to admit this has been a difficult journey. Nearly impossible, actually. But with a few years and lots of months of practicing, I’ve realized that your secret is one of the best. THE BEST WAY TO GET OVER THEM AND LIVE WITH THEM IS TO EMBRACE THEM AND FEEL IT FULLY! BECOME ONE WITH THE ANXIETY, literally. Not only have we ALL been blessed with this experience to make us stronger, but we now can be thankful it is not the people we love and help people who are also suffering. Anxiety should never stop any of us from living our lives, don’t we (of all people) deserve to live our lives with great acceptance, confidence, and rewards. Each fear we face is a blessing. Trust me, my job was one of the biggest ones to overcome. Still til this day, anxiety is hard, and I still get attacks every now and then, but you face them and you walk with them and the more you get out and face (which takes superior self work) you will slowly get better an anxiety will be second nature. Look, none of us has died from an attack yet, right?? Live your lives! We deserve it! Xoxoxoxoxox to all of you!! HG
Keith
This sounds like a good idea. I’ll be practicing this positive approach and seeing how it affects my social interaction.
Cheers!
Keith
kp
Keep up the great work,your info is so rite on the money and helpfull………..thanks
Roy
I agree with the previous replies .
Since February 2009 when I signed up for your method, my ability to control anxiety and panic has been amazing.
I tell others about it & it’s empowering even though they probably don’t understand. Your year-end post is a gift that I will use to continue to use to tweak & work with these previously misunderstood crippling sensations. I feel my life of 59 years is finally continuing to improve.
mark
It sure sounds easy and believe me I am going to give it a try. Life is really a bear at times when you have to deal with this. I hope it works and Thanks for any and all of your advice. Have a Happy New Year. Thank you,Mark
Kat
My biggest fear was being in an enclosed space where I can’t escape. I can no long drive as my ” fear” has become so intense – I know these feelings are irrational and I am embarrassed about what i have become! I used to be a confident person, I am now trying to get back there!
I have tried everything, pills, hypnotherapy, breathing technique etc etc. My biggest fear now is that my childrens lives are being effected, I cannot drive them to parties, watch them in school plays or taken them to the cinema HELP
Renata
Thanks for you help. it is hard to change that feeling in that split second before a panic attack, I will contnue to try