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Gary Gordon

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A Quick and Easy Way to Deal With Anxiety and Panic Attacks
By Gary Gordon
Monday, April 06, 2009

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How to control anxiety and panic attacks

Anxiety and panic attacks are characterized by heart palpitation, excessive sweating, irrational fear, anxiety, and trembling of your voice. Sometimes these symptoms occur without outside causes. How do we get it? Each person was given a script while growing up as a child, someimes this script is an inaccurate one. It comes in the form of a negative map of the world, passed down as a legacy from one generation to the next. In other words, we get it through assimilation...we see our parents or some one who we look up to while growing up, acting a certain way and we inturn adopt it as our script.

we can change our script by using our independent will and our creative imagination. 

Learn to relax. Relaxation eases anxiety and tension. It is also an effective method in controlling the instances of panic attacks. While sitting or laying down, take four deep breaths, let them out slowly. Think of a pleasant thought, such as a pleasant place that you have been to, like a place in nature where the trees blow in the wind and the birds singing songs of praise. Next, relax your shoulders, drop them like a rag doll. Relax the rest of your body, from the top of your head to the bottom of your feet, to rag doll status and relax. Repeat this more than once per day.

Raise your self esteem. Some people think that  self esteem comes from out side forces such as material things, or the approval or dissaproval of others, to the contrary, it comes from within us, there fore, it is living with responsibility, accountabiliy, integrity, consciousness, a balanced sense of justice, humility, and self controll. These are some of the values that are necessary to build self esteem. 

Become self aware. Self-awareness helps us to stand apart from our script and examine it from a distance, to see our bad habits as well as our good ones. Whenever you catch yourself thinking negatively, pinch yourself and be reminded that you can change your perception to look at issues through a positive window.

What you think you become. Think negative thoughts and you will become negative. Negative thoughts leads to toxic emotions that destroys the principles that guard against anxiety and panic attacks. Negative thoughts are anger, revenge, jealousy, worry, irrational guilt, and fear.   

Think positive thoughts and you will create nourishing emotions that build your inner strength and guard against anxiety and panic attacks. Positive thoughts are love, enthusiasm, faith, and relaxation,

Don't remain in an anxious and tense state as if it is a normal way of life, find time to relax and think peaceful and loving thoughts about yourself and others.

Make sure your blood pressure levels are at least or close to 120/80. Studies has shown that high blood preassure sometimes figures into instances of anxiety and panic attacks. Thirty minutes of exercise every other day is also very important.  

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Reviewed by Dhiren Gandhi 1/12/2010
Interesting Article
Reviewed by GEORGETTE GORDON 4/9/2009
Very helpful article.

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