Letting go of sensations that scare you
Most people with anxiety have a bodily sensations or two that unnerves them. In my experience the most common one by far is related to the heart and the fear that it will beat too fast triggering a heart attack.
It’s perfectly understandable to have this fear. During a panic attack for example, your heart can pound like an African drum up into your throat and down into your stomach. That kind of beating is fine in the gym or watching a scary movie but pretty unnerving if you are just doing the shopping.
People imagine all kinds of scenarios like having a heart attack someplace alone or while out in public with their family. This fear is also pretty common in the gym while exercising.
Connected to the heart are other unusual sensations that also spark fear like palpitations or skipped heart beast. Those can really freak people out as they watch and wait nervously for the next time it happens. The anxiety radar goes into 24/7 overdrive looking out for any potential trouble.
Often times people start with one sensation they are scared of and it then can spread like wildfire to a fear of other bodily sensations like difficulty breathing, a lump in the throat or dizziness.
If you find yourself getting anxious about bodily sensations you must first of all get it checked out by a doctor (that goes without saying). Then once you have the all clear, you need to learn to mentally step back and stop monitoring every minute aspect of your body.
Your body has an innate intelligence that has been keeping you alive for years and its not going to stop doing so just because you are worried that it won’t.
As well intentional as your anxious mind is, it’s only getting in the way and making things worse by monitoring and trying to control every sensation.
I often think trying to control your bodily sensations, is like a nervous flyer during turbulence banging on the cockpit door demanding to fly the plane. That kind of behavior just makes the whole plane (your body) more tense.
You need to train your mind to let go and trust. Your anxious mind needs to sit back down and trust that your body can handle it, -just like it always has done.
Think of all the years your body has done its job perfectly but now your mind wants to butt in and take control just because a few unusual sensations.
These sensations are not going to be a problem for your body. It can handle it just fine thank you very much. It’s your anxious mind that has the problem.
There is great peace to be found in learning to trust your body again. You have lost that trust but you can regain it back by letting go of the need to control your body.
So, let go and trust your heart,
let go and trust your breathing,
let go and trust whatever the bodily sensation is that scares you the most.
Surrender and trust your body again just like you used to do way back when anxiety was never a problem.
I think your body has earned that trust!
Share your thoughts on this exercise below.
Barry
P.S It goes without saying that If you’re worried about heart problems or any other bodily sensation you should always get a full medical examination. This at the very least will help put your mind at rest.
margie
off balance and wozzy feeling scares me to death. i cant seem to get over this fear. its horrible. any other suggestions??? not really dizzy, just feel like i cant walk straight and i will fall over. but i never have.
Dave
@ Margie: I have the exact same issue so know your not alone.
I get that often, it scares me to death when it happens – at the supermarket, at the store, etc. wish I could conquer this one !!
John
yes I am the same. I think fatigue is a big factor here.
Chuck
@margie and Dave: I’ve been getting the exact same thing for a while now, and I agree that it’s pretty disturbing. Glad to see that I’m not the only one!
Daniel
Thanks for this fine advice Barry, Godbless.
Bloom
I don’t have those sensations during my panic episodes- I have extreme, intense fear in my mind that then leads to tensing my body and almost a claustrophobic feeling. Do I need to learn to trust my brain (part of body) that what is happening in there isn’t real?
borga042
BLOOM I have the exact sensations as you have. Following a change in the work I get anxious at every thought of work relating to new things which I have to do for the first time. A lot of thinking going on in my mind that makes me wake up during the night and I couldn’t sleep any more. Knowing that you have to face a full day’s work it becomes really frustrating that you haven’t sleeped well during the night and you become tired very easily. The thing is that when I’m in this state I feel really depressed and if it was not for my wife and two kids I would stay all day sitting and staring at the TV with my mind still going on with the thinking. I have stomach upsets and loss of apetite which leads to less energy to my body and eventually more tiredness.
Anyone having suggestions is welcome.
tony
My problem is a tightening of the chest. This triggers off yawning and feeling exhausted, this has happened many times when I have been driving. It is very unnerving. I hated tried to relax and let go but it doesn’t seem to work.
Pam
I’m learning this lesson all over again…slow and sure. 3-4 yrs ago I had a complete check up with dr. Including thorough heart evaluation. Finally, no HBP, just white coat syndrome says the dr. Hmmm….to this day I am still dealing with WCS…..telling yourself to relax and being able to is two different issues, but I continue to work thru this one day at a time…..reminding myself these are just thoughts….nothing more.
Kelly
Pam, I can not tell you what a feeling it is seeing your post. I too have developed WCS. It is becoming a BIG problem for me. Have you tried anything that works?
Pam
Hi Kelly!
I have not found anything other than 2 different supplements…GABA and L-theanine , both which are suppose to relieve anxiety. L-theanine was suggested on dr. Oz for anxiety at one time. I personally feel the L-theanine works better for me during daytime because it allows u to stay focused. I take gaba at bedtime if needed.
But, yesterday husband took me to ENT dr. Well, we got lost and by the time we got to the office along with my WCS…I could feel my BP. rising…so I caved and took an ativan. I keep them on hand but do not take on regular basis as I did at one time. Never want to do that again. I plan on doing some research on WCS and try to overcome. Glad to meet u, I’m here for u if needed. Let me know if u have any helpful tips!
Mônica Garrido
Mine is triggered by a feeling linked to my throat and nose. I feel that there is some sticky secretion on my throat and It is really difficult to me to stop trying to clean it, what irritates the area. At my worst times my throat got so sore that it was difficult to swallow food.
It’s a maddening feeling!
When I am anxious I know that it is about control, because every little detail becames a big deal, and there is the urge to know everything about something that has no importance at all.
Now I can control my anxiety better, but it still has the power to make me nervous.
Julie
Thanks Barry, this is a great post for those of us who have anxiety. I also try to remember that nothing is ever done well when we’re feeling stressed. So, it pays to keep calm if (and that’s a big IF) anything ever does happen to you. We can handle anything when we remain calm.
Thanks again.
Julie
Bob Archer
I am currently experiencing extreme ill feelings on waking which seem to be around my heart, but realise that this is probably due to anxiety on waking, and concerns about coping with the day ahead as since retirement i have been suffering depression/anxiety. Please advise.
Dottie
I have worked thru the symptoms (full deck of them) having had Agorphobia for 4 years. I know that you have to do the work involved in letting the symptoms go ~ however, I still can’t manage the driving on the expressway and trying to breath until I get to the first exit to get back off the x-way! The tight chest and dizziness scares me out of continuing to get this expressway driving under control. Driving on side streets and making a left hand turn used to be impossible ~ now I have no problem with that.
I was making only right hand turns for a couple years until I got comfortable with (getting stuck) in a intersection being stopped. I feel so blessed to have come so far ~ this last challenge has got me off the expressway and traveling to visit far away friends & family.
Dottie in Florida
Yahjaira
Just knowing that these sensations are a common part of anxiety puts me more at ease. It’s not just me! Learning and becoming aware of the fact that the fear comes from the anxiety in my head and not from a real catastrophe waiting to happen gives me the strength and logic that I need to help overcome it.
Thanks Barry! Your blogs are real huge stepping stones to overcoming anxious behavior. God Bless!
Edward
Margie,
You need to try exposure therapy. You can do this at home.
For 2 weeks, 3-5 times a day, do something that makes you dizzy and start walking – preferably do this in the comfort of your own home. I’d recommend spinning in your chair and then getting up.
What will happen is over time your brain will start becoming desensitized to the sensations. You may notice a change within a week.
regina a.
I get the same chest pains, difficulty breathing and sometimes I fee like I am allergic to certain foods that I usually eat without any problem before. I get these rashes which causes more anxiety. Will try this advice because anxiety is stealing the joy from life.
JLe
The sensation of heart beat, cannot breath, etc. still sometime happen to me when I work out. The fear of falling or having a heart attack in the gym or shopping mall that I am there alone is what “fear” me the most. However, with the suggestions that I have learn from Barry, I was always able to let go the nervous, especially, the most powerful of all, the “fear”, and get back on my feet, and my life…Thank you so much, Barry.
Mary
I have anxiety most days, did have awful panic attacks but thanks to “panic Away” which states..” there is nothing to fear but the fear itself, bring it on, so what if I faint….” and you know, you never do.
My anxiety manifests in tightening of the chest and yawning as if I cant get enough air. This is because apparantly I am not exhaling for long enough. My anxiety is fear that I am going to lose it mentally, but each day I relax once dinner is over and the kids on their way to bed. Find solace in the day will end, and nothing has happened. Good luck out there.
David
You don’t need to say “bring it on”, to my panic attacks, they are coming like it or not. So absurd, it is not a game, the hell the mind and body starts going through when the attack begins to mount, just buttoning down the hatches, finding the safest space to be in when it ‘REALLY” hits is about the best you can do.
The greatest advice is what Berry states though, “It has always passed”, even though I thought I would explode, implode, die or go permanently insane, I never have.
My attacks are like climbing up a big roller coaster, I feel the slow rise, knowing what’s coming but scared as “IT” builds, then I know at the top of the coaster I will be going DOWN at “IT’S” speed, out of control.
But again, I’ve always ended up soon or later at the end of the coaster ride, alive. Yes, beat up like there was no tomorrow, but another day has come many times.
Got to work on acceptance of my life as it IS, I can’t change it, holding on to the past is the enemy that creates and maintains my panic attacks, I do it subconsciously, but it is always triggered by some past negative thought that has been on my mind. ACCEPT, LET GO, ride it out
Alicia
I suffer from post traumatic stress..due to neglect and parent abuse..mental..physical and sexual…i have panic and anxiety attacks alot…its horrible..when I get an attack I feel like I can’t breathe..i start sweating..heart beats fast…feel like I can’t swallow…i feel dizzy like room spinning…i get very irritated…noises bother it seems to make it worse. At one point back 3years ago I had it so bad I was stuck in my bedroom..with severe panic and agoraphobia ..lasted about 2months..no matter how hard I tried to leave the room I couldn’t..felt like I was dying..couldnt eat lost weight…but now I’m doing ok…still have triggers but glad I’m not stuck in bedroom
M elzay
I have had anxiety issues for over 5 years now and in the beginning I was almost non-functional.
Felt like my head was going to explode, balance totally gone…feeling of food poisoning every morning just unbelievable the suffering all day long…sleep was my only freedom.
Now I’m down to a awful dry mouth and the feeling that the roof of my mouth has been burnt by hot food…which was there when the anx feeling were high….the anx feeling are really very low about a 2 but the mouth thing is such a pain. To all… just hang in there and know that it will pass at some point.
I hate this but not much one can do except figure out a way to deal with it. Pray to God
LETICIA
About a year ago, went to the hospital for “heart attack” symptoms (so I thought-symptoms mentioned in your article) and everything was checked and nothing. So I came back negative on everything (Thank God) and came back with a super HEALTHY heart. So why do I still worry? How do I trust my heart and my body once again? Oh how I wish to be anxiety/panic free! Driving is a horror too. I do it constantly because I have to and I need to get over this FEAR, but it is not easy. It is a battle EVERY SINGLE DAY. I could be having an awesome day and suddently these horrible negative thoughts and sensations come over me from head to toe. I try my best (and do a good job of it) trying to act as “NORMAL” as possible but yet so difficult to “just let go”. I pray and hope every day and will NEVER give up to finally finding a permanent solution to gain my life back and take control. I hope this will happen very soon. Happy Friday everyone! Keep smiling! (no matter what)-My motto! Leticia
Frar
My first anxiety attack came after a horrible auto accident. My biggest fear was driving a car. I managed to drive anyway but not on expressways…and I still haven’t. I am setting goals for myself and my first one was to drive to my granddaughter’s school and pick her up everyday. I have been able to do this and facing the anxiety head-on is the best thing I have done. I try to relax my muscles as I drive and enjoy the scenery and the feelings I get after I face the fear.
EChat
Hi Barry, thanks for this post. My problem is wobbly/jelly legs. It all started when I was 13 years old and I had to do a tag team race in gym class and I began running and all of a sudden my legs went to jello and I fell down. Everyone was watching me and it really scared me. I thought I had a neurological disorder I went to the dr’s and had myself checked out and he said there was nothing physically wrong and that I had a form of “stage fright” anxiety. I was a figure skater and it never happened while I was skating until one day a few years later I was 16 when my coach wanted me to start competing and do a routine that was really fast. Well sure enough the jelly legs happened again and my coach told me I needed to go to the hospital because she was convinced I had a neurological disorder. It freaked me out so much I went again and all the tests checked out normal! So I am now 28 years old, still alive (lol) and I have realized that the jelly legs hits me when I’m overly anxious. I get jittery in general but when my anxiety is really high (like last year had to go on a plane for my honeymoon) it happened but I did get on that plane! And lord knows when I’m actually scared of something my legs do work! For me the biggest challenge now is that I want to start a family and I’m afraid it will happen a lot in front of my kids one day and they will be worried about me. And also I get the jello legs waiting at dr’s offices its like I’m terrified that they are going to call my name and I will get up and that will happen and everyone will see. I wish I didn’t have such an obvious physical manifestation of anxiety. I have had panic attacks on and off in my life, but the jello legs freaks me out the most its like I’m anxious about that sensation only. If I knew it would never happen again my life would be COMPLETELY NORMAL! My husband makes me go out in public a lot I have never stopped going out even though on some days my legs feel very weak I still fight through it. I find when I exercise it really helps a lot we go for walks every night and I do the elliptical machine a few days a week and yoga and pilates. I am afraid of jogging and running out in public though so the most I do is walk. I would love to hear that I am not alone in this madness that I go through every day! Thanks for reading, hopefully it helps someone else out there who gets this sensation so that you don’t feel as alone as I have all these years!
EChat
Hi Barry, thanks for this post. My problem is wobbly/jelly legs. It all started when I was 13 years old and I had to do a tag team race in gym class and I began running and all of a sudden my legs went to jello and I fell down. Everyone was watching me and it really scared me. I always thought I had a neurological disorder I went to the dr’s and had myself checked out and he said there was nothing physically wrong and that I had a form of “stage fright” anxiety. I was a figure skater and it never happened while I was skating until one day a few years later I was 16 when my coach wanted me to start competing and do a routine that was really fast. Well sure enough the jelly legs happened again and my coach told me I needed to go to the hospital because she was convinced I had a neurological disorder. It freaked me out so much I went again and all the tests checked out normal! So I am now 28 years old, still alive and I have realized that the jelly legs hits me when I’m very anxious. I get jittery overall but when my anxiety is really high (like last year had to go on a plane for my honeymoon) it happened but I did go on that plane! And lord knows when I’m actually scared of something my legs do work! For me the biggest challenge now is that I want to start a family and I’m afraid it will happen a lot in front of my kids one day and they will be worried about me. And also I get the jello legs waiting at dr’s offices its like I’m terrified that they are going to call my name and I will get up and that will happen and everyone will see. I wish I didn’t have such an obvious physical manifestation with anxiety. I have had panic attacks on and off in my life, but the jello legs freaks me out the most its like I’m anxious about that sensation only. If I knew it would never happen again my life would be COMPLETELY NORMAL! My husband makes me go out in public a lot I have never stopped going out even though on some days my legs feel very weak I still fight through it. I find when I exercise it really helps a lot we go for walks every night and I do the elliptical machine a few days a week and yoga and pilates. I am afraid of jogging and running out in public though so the most I do is walk. I would love to hear that I am not alone in this madness that I go through every day! Thanks for reading, hopefully it helps someone else out there who gets this sensation so that you don’t feel as alone as I have all these years!
Chris
Hello. I never write on things like this but think my story might help some people. About ten years ago I had a nervous breakdown and thought I was going to die. I had problems breathing back of my neck got extremely hot and i got extremely dizzy. My heart felt like it was going to explode. I went through a good couple of years being scared that I was going to die. I was prescribed medication and that didn’t work. I though I was doomed to live my whole life in fear. Today I am an owner of a multi million dollar restaurant I manage over 20 plus staff. I have to deal with my fears everyday. I do take Paxil every day. It’s an anxiety medication that I’ve been taking for ten years. I have two children my own house everything I could want. Before anxiety was apart of my life I was a her mitt that wouldn’t leave my house. I smoke way too much pot. I’ve been on my own since I was 14 years old when my mom died suddenly in a car crash. What has made me the man I am today is knowing that it could be worse. People have rough lives I may have had a rough one but I’m still here and have accomplished more than was ever expected. I live with anxiety. I don’t live for anxiety. Don’t be embarrassed. I’m a big tattooed up guy and I have anxiety disorder. Live your lives to the fullest. Hope this story helps
Elizabeth
I get a similar feeling as well but I just started to just get the feeling I’ve gone to the ER a year ago but I was just fine the doctor said after many Hours waiting for results.get feeling if losing control of them which is impossible because we have control of our whole body and choices . I’m with you my legs feelings can get to me the most but were fine and healthy it’s just hard for me too understand that at times .. Thanks for sharing with us good luck
Carol
Learning to stop monitoring every one of my feelings every second during anxious times is a challenge but the breathing keeps my mind on that and I’m getting better. I also work on stopping to analyze why it is happening to me THEN.
Elin
Thank you for the nice words – it was spot on for me! I truly believe that there are a lot of wisdom in our bodies, deep in our cells. When we are breathing deeply for a moment or two we allow this wisdom to regain control of the body. To let the body it self get into the drivers seat again. For some reason I found thrust and peace in the movie “Whalerider”. I could try to explain why, but I will rather encourage you all to watch the movie. Love, Elin.
Charlene
I have suffered from anxiety for many, many years. I am feeling very grateful to have found this blog. I get very scared from the physical symptoms as well. It puts my mind a bit at ease to know that I am not alone. I can relate very much with the dizziness symptoms. I do feel very wobbly and unbalanced ( a feeling of walking on a boat). It is very uncomfortable and it limits me on what I can do with friends and family. It makes me feel limited and very overwhelmed. Anxiety can make you feel so distracted and feeling of being in a daze. Does anyone suffer from visual disturbances as well??? Shaky vision? Feeling as if your vision is grainy or snowy (kind of like your looking at a tv screen.) I have gone to the dr and it always comes back to anxiety. I also do get the heart palp which has been extremely scary and has kept me up at night. I have recently had the sensation in my throat and stomach and the beating drum. I felt reassured to read that as well. I am so very thankful for this site and blog. Any thoughts or suggestions would be appreciated! I pray for relief for me and you all.
susan van loosen
I am now 68 and suffered very serious panic attacks in 2008. It felt just like a tiger was chasing me all the time. Although my GP referred me to a pyschologist for a couple of months (once or twice a week), it didn’t help sufficiently. I daren’t even go outside my back gate. I was terrified of having to take medecine (e.g SRRI’s), thinking that I was going mad and worrying about what harm these medecines could do to me. As the panic didn’t subside, I agreed to start taking Seroxat, starting with only 2 ml every day and building up to 10 ml. The first 2 weeks were awful but once my body got used to it, things began to improve. I continued the pyschological support for a few more months.The extreme panic went and I returned to my part time teaching job that I had had to give up. The problem returned a couple of times although it was not so severe, because I recognised the symptoms and could explain them. However, I finally gave up my job to lead a quieter life and concentrate on things like tennis, walking, cycling and golf, all of which I had enjoyed doing before. Being outside always makes me feel better. I am now reducing the Seroxat under the guidance of my GP. As I have been taking it for 5 years, I was advised to cut down slowly. I drop 0.5ml every 2 months. Am now down to 7 ml from 10ml. Recently something unexpected happened. I broke my ankle and the anaesthetist doing the pre-op referred me to a cardiologist as he didn’t like the look of the ECG print-out. Tests have since shown that I have a congenital malformation of the heart ( like so many more of us). At the moment, one of the veins that should go to the left atrium, goes into the right, there is a hole in the septum separating the 2 auricles (the murmur I already knew I had), the valve from upper to lower chamber on both sides is faulty ( a leakage) and the blood pressure in the lungs is too high as a result of all of this. Further tests will decide if I should have an operation or not. I have never felt any of this. However, one of the cardiologists was wondering if this physical problem could have been the cause, in any way, of the panic attacks i.e can a physical trauma lead to panic attacks? He knew of no literature to support this, do you? Have you heard of any such suggestion? By the way, I still have strange sensations in my body like a burning tongue and digestive system in general, including a very sensitive stomach, a feeling of instability from time to time and a prickly feeling in my head. I attribute these, rightly or wrongly, to either the Seroxat or the anxiety that is still there in the background. I’m getting back my sociability and there’s nothing I avoid – on purpose. I hope that one day I shall feel like my old self with none of these bodily sensations that I seem to pick up on – just as I read in the comments – I’ve become oversensitive to everything that goes on in my body. I try to let go of that idea but it’s not easy. I never used to be like this before the panic attacks.
JoAnne
Wow- just reading all the comments gives me anxiety! I feel sorry for everyone because I know EXACTLY how everyone feels. I have learned so much over the past 12 years I have suffered and just try to take things day by day. Anyone who has never experienced this have no idea what we go through- we are special indeed! They say anxiety/ panic suffers are stronger then they realize and on my good days( which are most days now) and I do believe it’s true. To everyone out there PLEASE do not give up! Ever! It will get better, it will pass and you can go on. I am ‘good’ but I feel like it will always be a part of my life
Lindy
I’d just like to suggest to just about EVERY person who has posted that there IS life after panic disorder and agoraphobia. I suffered from severe panic disorder which turned into full-blown agoraphobia for 25 years. Leaving my home was a nightmare for me – even just to go to the letterbox. Through diet change, heaps of relaxation exercises and numerous massages, the panic attacks quietened down. I was then introduced to Trauma Release Exercises (TRE) which helped my body release a lot of traumas that it had held on to. It’s worth Googling and finding a therapist in your area is your area. I now just do the exercise at home when I feel myself getting a bit too uptight about something. I also purchased a few CD’s with sessions of E.M.D.R. from a psychologist (Mark Grant) about 4 years ago and they saved my life as a melanoma out of the safety range was found on my arm and it was necessary for me go to the RPA in Sydney for further scans and an operation. I loaded the tracks onto my ipod and listened to them all the way there…all through the waiting rooms episodes… and again during recovery. I kid you not. I couldn’t have got through it without them. They calmed me immensely. I couldn’t believe I actually did it all without one major attack. I was sooo proud of myself. I’ve also been introduced to ‘Tapping’. I know that sounds ridiculous but even Louise Haye does it and recommends it now. I think the massages, listening to the E.M.D.R. tracks, occasional T.R.E., and daily walks have given me a new lease on life. I now drive over an hour to attend an outdoor plein air painting group every Friday and I’m just loving the days where I feel totally ‘normal’. It wasn’t so long ago that just the thought of driving on a Freeway would cause me to have a panic attack. I should throw in here that I also found a very obliging cousin who agreed to go on short drives with me to help me desensitise and to gain courage and confidence again. It took about 12 months of short trips, then medium trips (sometimes with my cousin driving me home), but eventually I summonsed the courage to do it on my own and I haven’t looked back. For those who aren’t as fortunate as me in having someone to go with them, may I suggest you ask a few friends would they mind being your ‘wingman’ by way of keeping their phone near them in case you need them. I used to phone one before I left home and let them know where I was going and to see if they could be there for me if I needed them. It helped ease my anxiety just knowing that I had someone I could call if I needed them. Before I write a novel, I’ll take off now, but not before saying that I agree with one of the people that posted above that people with this ‘dis-ease’ are usually just very loving, over-caring, over-sensitive people. THE WORLD NEEDS US : – ) Hang in there. Give anything & everything a try until you find a treatment that works best for you.
brenda
Body anxiety has increased just reading these comments ahhhhhh. Have known all these symptoms are anxiety for years and just go on with my life the best I can but have days I can’t do anything I know as soon as I wake in the morn and I can get up and start my day but end up going back to bed and as soon as my head hits the pillow I am asleep and slseep for 6rs, 12hrs even as long as 18hrs. Do all the things in Panic Away but have reached a stalemate. Do the things I need and want to do regardless except this year I haven’t gone in a plane. I face my fears on a daily basis. By that I mean I don’t let anything stop me do anything, do it anyway. yesterday no anxiety until into the second hr of having my hair done otherwise it was wonderful, today my muscles are so tight I feel like rolling up in a ball but that thought just told me to straighten up which I have doneso haha. Take care all. We are all in the same baot and you never know someone might come up with something no one has thought of yet. wouldn’t that be great.
Tracey
Been a sufferer for 6yrs now and I’m getting stronger but still have bad days I won’t lie. I find stress always seems to trigger my panic attacks most the time. I get face tingling left side only, blurred vision and the main symptom dizziness arh hate it. Biggest key is understanding them as we know, still this knowledge doesn’t stop me having one but they are not as intense now. When they come I try and be all “bad arse” and say come at me do your best I’m over you haha sounds funny but does help. I definitely think if you are happy in your life it plays a big part with your anxiety. I haven’t had any anti depressants or any therapy, have only used mild Valium 2mg and never more than 1 a day but be careful they are not for everyone as very addictive, seriously a glass of red wine relaxs me just as much as one of these. I don’t tell many people I suffer with them as I’ve always been everyone’s go to person and always been so strong for everyone else, and I guess that’s where a lot of it started for me, stress over load, or OPS as I call it (other people’s stress) I never let people be there for me and I’m trying to fix this but its a hard habit to brake. I think most sufferers are people who care and feel to much for other people and put others before themselves. Sorry this is so long winded its actually the first time I’ve opened up about them with out feeling like I’m weak, I know I’m telling strangers but its a start. If I’ve written one thing that may help someone then this life story lol will be worth it. 🙂 xxx
Les
I did some research on these type of feelings recently.And it was suggested that to read out aloud a passage from a book or a poem or even some positive mantras/affirmations- stand up if you can when you read.
Apparently, the act of reading out aloud affects the brains signals and helps ease both anxiety and depressive attacks that one may be currently experiencing. It worked very well for me and I know read out aloud twice per day whether I am experiencing anxiety attacks or not.
Keri
Have been suffering from anxiety ever since I can remember but has only been unbearable the last couple of years. My panic attacks ushally happen when I’m driving or in a store, they strike and instantly my legs become stiff and heavy, my heart pounds; an overwhelming sensation of feeling literally paralyzed by fear! After my first panic attack 2 years ago I wouldn’t leave my house but I now can venture out and drive places I’m familiar with!! I still have panic attacks but have learned how to talk to myself and try to keep calm! Bless all of you who suffer from anxiety disorders! Keep talking and know you’re not alone!
Ali
First of all I would like to thank you for your support and valuable advices how to control our anxiety. In fact I have social anxiety disorder (SAD), my heart beats very rapidly and my jaws are paralized and stop me from speaking and it makes me very upset and shameful against others. I try to combat with it and follow your instructions to put away my panic when I am supposed to participate in a meeting and give a lecture or have negotiations with others. I also use medcine prescribed by my doctor to overcome my panic. Your instructions and medcine all together give me relief. I feel better these days.
Once again I thank you
Jen
Thank you im having anxiety right now— all my anxiety is OVER anxiety which is so stupid to think.
Im always worried of having a heart attack and my hearts fine.. I was thoroughly checked cpl years ago and was told its all anxiety..
my body always gets thru it but i hate taking pills so i deal with it without , which gets really overwhelming.
XAVIER
Iam Xavier living in Dubai. I had all the sensations you mentioned in the email for about 7 – 8 years. I purchased your Panic Away Programme and got rid of medicines (Alprazolam & Prozac) completely and now I am completely free of Panic Attacks. It has been 10 Months now, I never had a single panic attack nor I took a pill. Iam greatful to your panic away programe, follow it exactly and your totally free from decades long Anxiety & Panic Attacks.
Roland
Xavier, am leaving in Dubai as well, and am highly experiencing anxiety, will be really thankful for you if i could get in touch with you. Awaiting your reply so we can manage everything.Thanking you in advance.
margaret
My problem is that when my heart starts to pound the fear is so bad that I start to shake uncontrolably.
Not very nice when you are at work or in a supermarket. I just feel everyone is staring at me. My panick attacks I feel are triggered by the fear of having one. I’m going to trust my body in future to control the heart beats and then I won’t get the shakes.
jules
When I have an anxiety attack, a nervousness comes over me and real fear, the worst physical sign is an urgent need to go to the toilet.
Aroha
I suffered with anxiety for 4 or 5 years. My heart would race and I would feel like my throat was closing up. Every day was an absolute struggle.It started because I was getting married and started worrying about walking down the aisle in front of everyone. I went and saw a councillor and at the time she told me I needed to concentrate on something else. If I was out driving and felt anxiety building, I would look at a pedestrian or the person in the car next to me and start imagining where they were going, where they might live, what line of work they might be in. What was in their back pocket or handbag. This worked brilliantly. My breathing would slow naturally without me even realising. If I was at home, I would immediately pick up a novel, any novel and start reading it and again my breathing would slow and I would be able to stop things before they esculated. If, on the odd occasion things went past the point of no return, I knew I had to go with it and that I wasnt going to die and thats all I kept telling myself.
Sylvia Fales
Thank you Barry for the wonderful you always give us. It means a lot. I am on the Break Free Program per your advice. Just started and feeling good about the results that I hope to get. Polly keeps in touch with us and gives us advice as you do. Thanks for telling us about it. Have spoken with Josh once. He was very helpful as are you
Sincerely
Sylvia Fales
Joaquin Tizcareno
Four years ago my life change dramatically my fist panick attack occour since then nothing have been the same. Have gone to emergency rooms so many times its seems that my life was taken away day by day I was dying. No doctor or medication have cure my anxiety than your words and experience. I really thankful that people like you help othesr now mi life has almost turn as it use to be i have learn to live with my problem and understand it too thanks you Barry
Jax
My feeling is a nervous stomach. I now have permanent butterflies. I’ve been feeling a pulse in my stomach for 4or5 years now that’s more present when I think about it. Lately though this nervous feeling like something bad is going to happen is becoming a real problem. It’s like a catch 22. I worry about having the feelings and that makes it worse I think.
Kate
Letting go is probably the hardest thing to do. BUT if you can do it, it is so relieving to wash away the anxiety. I did it by setting it up so when I was having an anxiety attack I had a friend on call. I would then sit in my living room and actually let my mind go. I said to myself if you are going to explode or have a heart attack or go crazy go ahead. So and so is here to make sure that you get taken care of. As soon as I was able to “get into the sensations” they went away pretty quickly. Its almost like jumping off a bridge and enjoying the ride down knowing you’ll hit a giant air mattress at the end.
Dil Mari
I’m reading the comments with interest. I wake in the middle of the night with a severe epigastric pain. No one has diagnose or treated it, but at last the pain is so much less intense, plus it only lasts about 20 minutes now rather than the hours it used to. It used to happen if the phone or doorbell rang, or if I had even a slight surprise or shock. I’m accepting it now, and hoppe that, after having it for over 20 years, maybe it will now go away altogether. I hope so. hanks for all your good, sound advice. Dil Mari
paula
I have lived with panic attacks for over 35 years. Most of the time now they just linger in the background. If a small one shows up it has the power to become large – but I have found that I just don’t have the energy to fight it – once that happens then it seems to diminish. All these years and ideas and trials and tribulations. Just keep on keeping on. I wish I could make it go away for everyone.
Susan
I get a lump in my throat, shacky hands and faster breathing. I also worry that people can tell or see this.
I have learnt to use cognitive behaviour techniques
1. I look at how I feel emotionally ( ok Susan your feeling a,b,c)
2. I then use my rational mind is a,b,c really going to happen?
3. I then bring my attention into the now and take a deap breath and slow down my thoughts.
I find being in the present moment stops me from fortune telling what is going to happen.
Hope you all find peace and comfort. X
David
Almost impossible to believe I still am alive after all those hours, days, months and yes, years under the panic attack syndrome. Quality of life, wow, not too good while in the grasp of these attacks. Crawling into a fetal position in the bed, my head spinning down a road to hell, dizzy and spinning, like Alice into wonderland or Dorthy out of Kansas, just gone into a different and horrible universe.
THE only thing that is true is that all those times I thought that this is it, I will go crazy and never come back to sanity, I have. Waterboarding would be easier to take.
Let go and let God, a good old AA saying, accept that which you can not control. Not much else to do that I have found but ride it out, always have, but there has got to be a better way. I’ve breathed so much just the thought of having to do breathing again almost triggers an attack, hyperventilating, but keep plugging, being only focused on the hell in the head does nothing.
cricket
Mindfulness meditation. Talk therapy. EXERCISE! Optimal nutrition. Hope. Faith. Prayer. Possibly medication for a while. It WILL go away, but you must try consistently to override your reptilian and limbic brains with conscious reframing of negative thoughts or the chemicals that are being produced from the fear response will not stop flooding your system. I recovered and I know you can too! Do not give up hope! Humanity is resilient and built for survival. Believe you are safe and remind yourself that the uncomfortable feelings being caused by thoughts and chemicals are not reality. Believe in yourself. Honor yourself. You can do it!
faizan
Hi 2 all..
I m sorry my English is not very good but I ll try my best. I m also a sufferer of anxiety 4 last 3 yrs. Bodily sensations scare me very much. But the mails and blogs by Barry helped me very much overcome anxiety. But still sometimes anxiety wins a. But since last 6 months I m feeling off balance and wozzy feelings as if leaning on one side. This feeling is when I m alone anywhere or when I m in my prayers. These feelings force me to return to my home or where I m surrounded by my family members or my friends. I feel safe in my home as well as with my friends.
But when I was reading different comments by different peoples who were feeling anxiety like me ,I feel comfortable that I m not alone facing this problem. I feel that all these anxiety facers are my family. My family members,close friends cannot understand my problem. But u all can understand as well as I also can understand what u feel. By reading these comments I feel that there r people who can understand my problem. You all will agree that This anxiety have ruin our lives. There r 2 phases of our lives I.e pre anxiety and after anxiety. Pre anxiety days make me cry.
Thanks
faizan
Hi Margie.
I m also facing the same problem what u r facing since last 6 months. How do u feel now? Share ur feelings with me plz.
Thanks.. 7
Liisa
I am very thankful for this exercise for you Barry! Almost one year has gone without any bad attacs but now when it is getting dark, cold and misery outside and you even don’t see in front of your self when going out and trying to walk without any fear – I feel it is rising again… give some tips for this darkness pls
jessica
What scares me is the faint feeling what can I do about that I went to the er lots of times thinking something is wrong and everything is fine said its all anxiety thats what scares ne the most that feeling and makes my attacks worse cuz i really start to panic when that sensation comes over me help!!!
Albert
Just what i needed to read ! thank you barry 🙂