Obsessive thoughts are the real cause of almost all your anxiety. Every single time you’ve had severe anxiety it started with an obsessive thought, and it spiralled out of control and eventually became the severe anxiety you felt or the panic attack you had.
Just in case you’re thinking that you’re the exception to this theory, let me encourage you to give this theory a chance by beginning to pay close attention to exactly what’s on your mind in the moments before your anxiety gets out of control.
Most people are very surprised at the results when they study themselves in this way, and I think there’s a good chance you will be as well. And there’s a good reason why I can predict this kind of outcome: because for many years (almost 20, in fact) I lived with exactly the same problems you’re living with right now.
Sadly, if you live with any anxiety disorder, it’s not possible to simply stop having an obsessive thought without thinking about it, like people who are naturally calm can. So the answer lies in uncovering ways to intentionally end all these damaging thoughts before they go on to be obsessive thoughts.
I have a three step plan you can start using right now to stop all your obsessive thoughts:
Step #1: You need to train yourself to be able to spot a damaging thought as soon as it starts inside you. So don’t ignore harmful thoughts, even when they seem small and harmless. Realise that these little thoughts can turn into big ones, and treat them like something you MUST stop.
Second Step: You need to become exactly like people with no anxiety problems. For them, it’s simple to stop a bad thought anytime they want to. For you, it takes a bit more work. The only way to stop one thought is by having another thought, so to stop the damaging thoughts you simply need to have a new thought that takes its place. You might be asking what you should be thinking. The answer is simple: think of whatever it takes to stop that original and damaging thought.
Okay, step three is to make this new positive way of thinking a habit that happens automatically, just as your harmful thoughts are happening automatically for you right now. The only way to make this happen is to think positive thoughts as often as possible. In time, your brain will automatically think these positive thoughts when your mind wanders, where once it would have gone immediately to the damaging thoughts you experience right now.
Start putting these 3 steps into action as soon as possible and your obsessive thoughts and panic-related problems will quickly be under control.
tips for panic attacks
Obsessive thoughts are the real cause of almost all your anxiety. Every single time you’ve had severe anxiety it started with an obsessive thought, and it spiralled out of control and eventually became the severe anxiety you felt or the panic attack you had.
You might be thinking that this isn’t how anxiety works with you and that obsessive thoughts aren’t to blame, and if that’s the case I’d like you to start paying attention to your own anxiety and to what you’re feeling and thinking right before it gets out of control.
I think you’ll be amazed to learn that obsessive thoughts are at the heart of your panic and anxiety. The reason I’m so confident about this is because I’ve interacted with literally hundreds of people who are in exactly your position, plus I also experienced these same problems for myself for almost 2 decades.
The really terrible thing about having an anxiety disorder is that you can’t just shut off your horrible thoughts like a lot of non-anxious people can. So you need a different option. And that option is to find ways to bring an instant halt to a potentially harmful thought before it ever has a chance to become an obsession.
I have a three step plan you can start using right now to prevent all your obsessive thoughts:
Step #1: You need to train yourself to be able to spot a damaging thought as soon as it starts inside you. So don’t ignore harmful thoughts, even when they seem small and harmless. Realise that these little thoughts can turn into big ones, and treat them like something you MUST stop.
Step two is to learn a technique that will allow you to stop these unwanted thoughts, and the one I recommend is to simply use other thoughts to overpower the original one. This makes sense, because the only thing that can really stop one thought is another thought. The key here is to make this second thought a positive one. Play around with thoughts – use anything that works and overpowers that original and unwanted thought.
Step #3: Most harmful thoughts start when you’re daydreaming or when your mind is wandering. And these harmful thoughts are a HABIT. That’s why they happen so easily and sneak up on you, because you’ve trained your mind to slip into a negative autopilot. The only way to undo this is to retrain your mind, and you do that by thinking about nice things as often as you can, even if you have to use fantasies or old memories to do it. Think of it like creating a new default setting for your mind.
I genuinely believe that if you can use and stick to these 3 steps that your anxiety and panic and obsessive thoughts will be in better shape than they’ve been for many years.
tips for panic attacks
Everyone knows it can be very tricky to stop a panic attack, but the good news is there are 3 simple tricks you can use that really do work.
The first of the 3 methods to stop panic attacks is to simply use a paper bag.
I recommend having paper bags with you wherever you are, and to also leave them lying around anywhere you might happen to be, such as your apartment or your place of employment. When you know an attack is on the way, you’re just going to switch your breathing between the paper bag and your normal breathing – about 30 seconds of each.
The image of someone with anxiety disorder sucking in air from a paper bag has become a bit of a clich , but it’s a proven method to stop panic attacks, and that’s exactly what we want.
The second tip I’ve called “Don’t Suffer In Silence.”
When you’re having a panic attack, put the TV or radio on. Or play music through speakers or headphones.
It’s normal to feel like you’re losing your mind or losing control when you’re in the middle of a panic attack, and a silent or quiet room can make this seem even worse. Putting some added noise into the room will overcome this situation, and it will also help to “ground” you in reality.
If you also suffer with depersonalization, as I did, the sounds will also work wonders in eliminating it during attacks.
The third tip is called “Reassure Yourself Out Loud.”
I made the mistake of only reassuring myself “in my head” when I wanted to stop panic attacks, which is completely ineffective. Something very different happens when you hear your own voice. The reassurance is much more “real.”
Thoughts that stay completely inside your head rarely help in reducing anxiety or panic attacks. And in some cases, internal thoughts can even make your anxiety worse.
“Out loud” thoughts are much more powerful, and the panic finds it much more difficult to overpower them the way it overpowers your “in your head” thoughts.
So tell yourself, out loud and firmly, that you’re okay, you’ve experienced this before, you know what it is, and you know it will pass and leave you safe and well.
So those are 3 simple tips you can start using right away to stop panic attacks, but I also have a “bonus tip” for you, and this one is a little more advanced.
The next time you have a panic attack, wait for it to pass then take a few minutes to write down all you can remember about it – what you thought during the attack, how you felt, and so on. You might find it simpler to use a voice recorder for this.
Once you’ve written or spoke about your attacks a few times you’ll see that your anxiety has very noticable patterns, and all progress the same way.
And this is great, because once you know your patterns you’ll know what’s going to happen in all future panic attacks even before they happen.
The reason this works so well is because it takes the mystery and the unknowns from your attacks. One of the worst things about having a panic attack is that feeling of losing control, and not knowing what’s gonna happen next.
During future panic attacks, when you’ll have your notes or your voice recording with you, you’ll see that by getting rid of the uncertainties your attacks are gone much sooner than normal.
The technique of writing or recording “panic notes” like this is one of the most powerful I’ve ever encountered, and I hope you’ll try it, along with the other tips I’ve shared with you.
stop panic attacks
Everybody knows it can be very tricky to stop a panic attack, but the good news is there are 3 simple tricks you can use that really do work.
#1. The Paper Bag Trick:
Make sure to keep paper bags with you at all times, and place them around your home anywhere you might have an attack. When you sense an attack coming on, start alternating your breathing, 30 seconds into the bag, 30 seconds breathing normally.
The image of someone with anxiety disorder sucking in air from a paper bag has become a bit of a clich , but it’s a proven method to stop panic attacks, and that’s exactly what we want.
The second tip I’ve called “Don’t Suffer In Silence.”
Next time you have a panic attack, turn on your stereo or television, and make sure the sound is up pretty high. You might also wnat to try listening to music via earphones or headphones.
When you’re having a panic attack it’s very easy to feel like you’re losing control (and losing your mind!). In a silent room this sensation is magnified many times. Sounds in the room will help to “ground” you in reality and stop that sickening feeling of losing touch with the world.
If you also experience depersonalization with your anxiety, then you’ll find that this tip helps with that too.
#3. Reassure Yourself Out Loud:
Back when my own anxiety was ruining my life, I made a big mistake, and that was trying to rerassure myself in my head whenever I had a panic attack. What I should have been doing, and what you should do, is start reassuring yourself aloud. Hearing your own voice aloud has a very different effect on you, and it can be very powerful in stopping attacks.
I found that my internal thoughts didn’t help at all in calming me down, and in some cases the internal thoughts actually became negative thoughts.
Thoughts that you turn into out loud statements have more power and you’ll quickly see that your natural instinct to panic is greatly reduced when you hear yourself being reassuring.
So anytime a panic attack strikes from now on, tell yourself out loud that this is just another panic attack like all the others, and that it will soon be gone and you’ll feel safe and calm again.
***Bonus Advanced Tip***
The next time you have a panic attack, wait for it to pass then take a few moments to write down all you can remember about it – what you thought during the attack, how you felt, and so on. You might find it simpler to use a voice recorder for this.
If you do this a few times, you’ll soon realize that your attacks are all very similar, and all follow the same patterns.
So in the future when you’re having an attack, you can have your notes or voice recording with you and see or hear where your thoughts are going before they ever happen.
This can almost single-handedly stop panic attacks because knowing in advance where your panic and anxiety are going takes all the terrifying unknowns away.
During future panic attacks, when you’ll have your notes or your voice recording with you, you’ll see that by getting rid of the unknowns your attacks are gone much sooner than normal.
The technique of writing or recording “panic notes” like this is one of the most effective I’ve ever found, and I hope you’ll try it, along with the other tips I’ve shared with you.
stop panic attacks
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Obsessive thoughts are the real cause of almost all your anxiety. Every single time you’ve had severe anxiety it started with an obsessive thought, and it spiralled out of control and eventually became the severe anxiety you felt or the panic attack you had.
You might be thinking that this isn’t how anxiety works with you and that obsessive thoughts aren’t to blame, and if that’s the case I’d like you to start paying attention to your own anxiety and to what you’re feeling and thinking right before it gets out of control.
I think you’ll be amazed to learn that obsessive thoughts are at the heart of your panic and anxiety. The reason I’m so sure about this is because I’ve interacted with literally hundreds of people who are in exactly your position, plus I also experienced these same problems for myself for almost two decades.
Sadly, if you suffer with any anxiety disorder, it’s not possible to simply stop having an obsessive thought without thinking about it, like people who are naturally calm can. So the answer lies in uncovering ways to intentionally end all these damaging thoughts before they go on to be obsessive thoughts.
I’m about to give you a brief, three-step plan of attack which you can start using right now to stop the thoughts you have turning into the obsessive thoughts that cause all your problems. Okay, here we go:
Step #1: You need to train yourself to be able to spot a damaging thought as soon as it starts inside you. So don’t ignore harmful thoughts, even when they seem small and harmless. Realise that these little thoughts can turn into big ones, and treat them like something you MUST stop.
Step #2: People with no anxiety problems drop a harmful or negative thought after a few seconds, and that’s why it doesn’t cause them anxiety. You need to become like them. And since the only way to stop one thought is by having ANOTHER thought, you need to think something else as soon as you detect any of these harmful thoughts. What should you think of? Anything – whatever it takes to stop that original and harmless thought.
Okay, step three is to make this new positive way of thinking a habit that happens automatically, just as your harmful thoughts are happening automatically for you right now. The only way to make this happen is to think positive thoughts as frequently as possible. In time, your brain will automatically think these positive thoughts when your mind wanders, where once it would have gone immediately to the damaging thoughts you experience right now.
Start putting these 3 steps into action as soon as possible and your obsessive thoughts and panic-related problems will quickly be under control.
stop panic attacks
Obsessive thoughts are the real cause of almost all your anxiety. Every single time you’ve had severe anxiety it started with an obsessive thought, and it spiralled out of control and eventually became the severe anxiety you felt or the panic attack you had.
You might be thinking that this isn’t how anxiety works with you and that obsessive thoughts aren’t to blame, and if that’s the case I’d like you to begin paying attention to your own anxiety and to what you’re feeling and thinking right before it gets out of control.
Most people are very surprised at the results when they study themselves in this way, and I think there’s a good chance you will be too. And there’s a good reason why I can predict this kind of outcome: because for many years (almost 20, in fact) I lived with exactly the same problems you’re living with right now.
The really terrible thing about having an anxiety disorder is that you can’t just shut off your horrible thoughts like a lot of non-anxious people can. So you need a different option. And that option is to find ways to bring an instant halt to a potentially harmful thought before it ever has a chance to become an obsession.
I have a 3 step plan you can start using right now to stop all your obsessive thoughts:
Step One is to retrain your brain, ASAP. You need to get it to a place where it can spot a negative or potentially damaging thought the moment that it begins. This includes thoughts that start out very tiny and seem to be no problem at all. These small thoughts can grow into huge ones that cause serious problems, so these need to be treated just as the obviously terrible thoughts are treated.
Second Step: You need to become exactly like people with no anxiety problems. For them, it’s simple to stop a bad thought anytime they want to. For you, it takes a little more work. The only way to stop one thought is by having another thought, so to stop the damaging thoughts you simply need to have a new thought that takes its place. You might be asking what you should be thinking. The answer is simple: think of anything it takes to stop that original and damaging thought.
Step #3: Most harmful thoughts start when you’re daydreaming or when your mind is wandering. And these harmful thoughts are a HABIT. That’s why they happen so easily and sneak up on you, because you’ve trained your mind to slip into a negative autopilot. The only way to undo this is to retrain your mind, and you do that by thinking about nice things as often as you can, even if you have to use fantasies or old memories to do it. Think of it like creating a new default setting for your mind.
Use these 3 steps to quickly put a stop to your obsessive thoughts and your panic attacks.
stop panic attacks
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