Having a Panic Attack? The Anti-Struggle Technique -A Guided Walkthrough to Stop a Panic Attack
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Published 2023-01-05
So, you’re having a panic attack?
If you’re right in the middle of a panic attack, this video is for you. For many people, a panic attack feels like a lot of intense physical symptoms. Maybe your heart is pounding, you feel faint or tingly, you’re afraid that you’re going to pass out or have a heart attack. In this video we’ll walk you through how to know if it’s anxiety causing those symptoms and some practical steps to stop the panic cycle. Because you’re going to be ok. You are safe.
These sensations feel scary but they’re not going to hurt you.
First let’s try this experiment- does moving around make it better or worse? If walking around makes you feel a little better, that’s one indicator that this is anxiety, not a physical condition. Panic Attacks are the physical sensations of the FFF response going into overdrive, not a heart attack. Panic attacks are caused by being afraid of the FFF symptoms.
These symptoms feel really uncomfortable, they feel really scary, but Anxiety and panic won’t harm you- they usually resolve within 5-10 minutes. And by dropping the struggle against them, you may be able to help them resolve faster. Now there are two approaches to dealing with anxiety attacks and panic attacks, this one is the “Roll with it” method and the other one is the calm down method- after watching this video, check out my other video to try the other technique too and see which one works for your situation.
The real problem is not the anxiety or the sensations, - it’s the belief that they are dangerous- So if you’re struggling to calm your body down, you might think “I can’t feel this way. I have to breathe slower, I Have to calm down”- you’re essentially telling your brain that these feelings are dangerous. This heightens the anxiety cycle.
Let’s stop the cycle of panic attacks by showing your brain that anxiety is not dangerous, you can feel anxiety and still be 100% safe.
So say this:
“This is uncomfortable but not dangerous.”
“Even though this is uncomfortable, I am safe.”
Say “I can handle feeling this” “this will pass” Emotions and sensations come and go like waves, this will too.”
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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
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All Comments (21)
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Who else is shaking right now and feeling like crying because you feel so exhausted?
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To anyone who searched this, I love you and hope your okay right now :) ❤
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“It’s uncomfortable, but not dangerous…” If i can have panic attacks for 10 years then I am strong enough to feel my feelings!!! Let’s go!
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Wow… just wow. It’s 5 in the morning and I’ve been up since 3 and debating on going to ER. After watching the vid my body has actually started to calm down. I find pacing back and forth also helps.
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Grateful for all the comments. I find soothing the fact that we are all in this together. Thank you 🙏
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I’ve been in a panic attack for 5 days straight now. I went to the ER and they told me it was just anxiety. I have the shakes, racing heart, and struggle breathing. I’ve been convincing myself that I’m dying and something is wrong with me. Even tho the doctors said I’m perfectly healthy. But I am so happy to see the comments and know that I am not alone ❤
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This panic attack lasted from 3:30 AM - 1:40 PM. Worst of my life. Your video completely changed my life. I was able to let go and surrender and within 10-15 minutes I suddenly realized I wasn’t shaking and feeling ill anymore. Thank you. I will continue using the Roll With It method!!
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Who's being sleepy while having a panic attack and scared at the same time that you might fall asleep then you might not wake up?
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I had tingling in my throat it almost felt like it was closing and that I couldn’t breathe.. had kinda tightness in my chest and the shakes. Never felt this before was super scared. Everything is gonna be alright guys ❤️
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My issue is that I am fully aware it's anxiety, even in those kind of attacks. I don't always have the power to stop my symptoms, but it's not even the symptoms I worry about specifically. I worry about having these kind of attacks and racing thoughts for the rest of my life, and then my symptoms get a little worse. I'm getting better at controlling my symptoms, but not my mind. :(
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I had a 1 month long panic attack which I thought were breathing issues & went to several doctors before one told me to visit a psychiatrist. I almost lost my new job (which I love) because I had to take so much time off. Protect your peace & mental health at all costs & cut off anybody who triggers your anxiety and your peace. Sending love, light & healing ❤
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I’ve recently just started having panic attacks and they’ve been pretty sever. One of the main symptoms I get is derealization/depersonalization and that’s what scares me the most. It has rlly helped me to see that I am not alone in this and I hope that in the future I can grow from this and help others who are struggling just like me.
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i know i am not dying but panic attacks are uncomfortable and the mind will not stop. its the desire for peace is so strong. you know what it is but the body does what it wants.
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You’ve been the most helpful during my night panics. I have health anxiety and nights have been horrible. One little symptom while I’m sleeping I wake up feeling dizzy, off balance, hot, panicky and the need to use the bathroom.. it’s terrible. I’m trying to challenge these panic attacks but boy it’s rough. But once again thank you for all your help and much needed guidance🙏🏼❤️🩹
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Probably saved a lot of lives from this video.
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I have panic attacks daily. Usually at night when it’s bedtime. To the point that if I allow myself to fall asleep, I’m so hyper-vigilant that my body notices I’m falling asleep and I wake up with a scare and feel like I can’t breathe. Most nights I have night terrors or sleep paralysis even when I do manage to sleep. Your voice is the only thing that ever makes me feel actually safe. Every time I’ve had a panic attack since I found your channel, as soon as I hear you tell me im safe and I’m going to be okay, i immediately start to feel better. I’ve been trying the techniques you’re describing and it doesn’t work yet. But I have no people for support or to even talk to. I have no friends and don’t talk to much of my family. I’m a trauma survivor and a domestic abuse survivor, I’m all alone most of the time. You are so incredibly soothing and helpful when you explain things. I literally feel so validated when I watch your videos that it sometimes makes me cry because I don’t get that anywhere else. So thank you so much.
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You saved me from spiraling into a bad panic attack tonight. Thank you, sincerely
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Last week this video helped me not have a full blown panic attack. I was able to stop at very anxious and pass through it pretty quickly. I am forever grateful for all the content on this channel!
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You should do more panic attack talk down videos! You have such a calming presence and reassuring words. Please do the next one in front of your well color coded books, my ocd loves it 😂
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Worst thing for me is the “what if” What if it is dangerous? What if I’m not safe? It’s so hard to tell myself it’s ok but I keep trying. This video does help, thank you.
