THIS guy solved Panic Attacks after 30 years of Panic Disorder

Panic attacks can be terrifying, but they aren't dangerous. When we engage with our panic attacks by trying to control our panic attacks, by trying to force our body's sensations to calm down, or by believing our brain's stories that "This panic attack is actually a heart attack" or "I have to calm down!" or "It will be catastrophic to have a panic attack" then that is the real thing that keeps panic attacks going.
In this video I share to email I got from one of my listeners, Jon, who had been having panic attacks for over 30 years and he had tried everything, but when he finally stopped trying to control his panic and really leaned in and allowed himself to have feelings- then Panic no longer had any control over him.
You can follow his example and learn how you can stop panic attacks too.
Panic Attacks Playlist: • How to Stop Panic Attacks
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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.
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[@jsayed2251]

This is exactly how I overcame my severe panic disorder. I started to accept that panic was coming and said “alright, bring it on, do your worst”. Not being afraid of feeling the panic is the one thing that will help it go away. Panic feeds on your fear of panic.

[@sandrazandra0]

This is so true for me as well ! I gave into the panic attack and tried to make it worse and once i accepted it … literally nothing happened! I was flabbergasted!

[@catocall7323]

"The only thing you have to fear is fear itself" means a whole lot more to me now.

[@EatGyroSandwiches]

Yes! I started doing this and it works! Identify it, work through it, accept it, it goes away.

[@hasun1987]

This exactly!!! Cured my anxiety

[@Sisiana311]

​​@@EatGyroSandwiches Ok, but did you not use any helpful breathing techniques at all? I felt like I couldn't breathe properly..

[@karajorgenson2786]

"I grieve for the experiences I have missed and the time I have lost" really got me

[@jusmurkin]

Wow! That hits home.

[@yuka-coco]

You can definitely overcome panic attack disorder!! I was diagnosed with it at 14 and it got worse to the point where I became housebound for almost 7 years. Now at 25, I don't have any panic attacks anymore. I learned from my experience that a panic attack is anxiety about anxiety.

[@Shadowthevampire]

How did you overcome

[@ievadegimaite3398]

@@Shadowthevampireeould love to know that too

[@godzillamanstreb524]

Wow congratulations 🎉

[@petyabor5223]

Hello! Could you share how you recover? Thank you in advance.

[@JayneSharp-gp5yh]

Please say how you did this

[@lucygrime691]

I read somewhere that panic attack is like a fire alarm that turns on when you burnt a toast. No real danger, but fire alarm doesn't know it. All panic attacks are just false alarms.

[@GA-Vic]

Yeah but your body doesn't know that!🤷

[@lisaglandon9597]

When I feel a panic attack coming on, I pretend that I'm on a roller coaster. The physical sensations are very similar (chest in your throat, dizziness, heart pounding). I remember how much I loved roller coasters when I was a kid and I just try to enjoy the physical feelings instead of seeing them as panic feelings. I love the suggestion of saying "bring it on" to your panic attack. Great video!

[@karasanderson]

I love this! Thanks for sharing!

[@me.6917]

I literally did this the other week lol

[@SuperGemini615]

Interesting!

[@KimtheElder]

Reframing can help sometimes at the beginning 👍😊

[@kokoszkabezpiorka5420]

Thanks for sharing it! ❤ Now I understand why I hate roller coaster 😂

[@thebrokefoodie]

Please try this, I did. I had/have Cardiophobia, amaxaphobia and autophobia. I began therepy and medication, but nothing helped as much as this technique. I just let myself feel the anxiety symptoms. Fast heartbeat (up to 190bpm), jelly arms and legs, body heat. I just let it be, I noticed them, i talked to them nicely (seriously) and I did this every time. My autophobia is almost non existent, my amaxphobia is getting better, and the cardiophobia no longer worries me. I went from having panic attacks everday that lasted hours to having them only once a month (less even) and lasting about 30 seconds. I also watch this channel and apply what works for me. You can do it!

[@brianlittrell797]

Could you give me some examples of what you said to them when you talked to them nicely?

[@thebrokefoodie]

I would say, "it's okay you can feel this way" or "I'm glad your trying to help me, I love my body"

[@brianlittrell797]

@@thebrokefoodie Were you talking to the sensations/symptoms? Or were you talking to your body?

[@thebrokefoodie]

The sensations, the physical symptoms of my panic attack.

[@brianlittrell797]

@@thebrokefoodie Thank you. Your love towards and for the sensations and your love for your body is the energy that is very healing. Thank you for sharing this.

[@debbiefox6846]

I've had Anxiety/Panic attacks for about 52-53 years since I was 4 or 5. Several things people need to realize is many anxiety attacks don't have a trigger and that is the problem. Anxiety attacks can be caused by many other things: Hormones (more women than men have anxiety attacks, if you suffer from them they usually occur during your period or menopause), Lack of Sleep/Exhaustion, hormone imbalances( the reason more women get them during their period and menopause (Low Estrogen), Low Blood Sugar ( sometimes you need to eat), High Blood Sugar(have everything ruled out by your doctor first), irregular heart beat ( AFib), Tachycardia etc.( once again have your doctor check you out, prior physical &/or verbal abuse esp as a child or young person under 25/26 yrs of age, low serotonin & brain chemicals, endocrine issues ( thyroid/kidneys, pituitary etc) What I am getting at is that not all panic attacks are from irrational fears & the ones that come out of nowhere can be the most terrifying. The only thing that has ever worked for me is getting myself extremely cold.( cold wash rag, ice pack, cool shower, ice water, cold water on my face and arms) or going for a walk, medication, and hormone replacements. Cold physically takes your brains attention off of being in fear and makes it more concerned with freezing. It literally redirects your brain's attention. My anxiety attacks usually melt away when I use this method. I have had other family & friends try this and it does work for them but it's not always practical or an available option and in those cases I had to take my Xanax or needed a glass of oj or to eat. Walking actually uses up the excessive amounts of adrenaline and cortisol your body is producing and puts it to good use. Your body is basically gearing you up to flight, flee, or die. So going for a gentle walk has helped me. Sometimes it was hormonal or immune system induced. Therapists always say an anxiety attack cannot kill you. The truth is anxiety/severe stress are very unhealthy for the human body and do take a serious toll on our health over time. It is important to get help and not suffer in silence. Please don't suffer alone and have a doctor check you out. Yes most times it's just a panic attack but have all avenues checked out so you learn over time what works for you. They also run in families.I have 10 other family members who have Panic attacks. I can see how writing about your anxiety attack and what you feel brought it on could be extremely cathartic and help you through one. I don't see how they would just 100% disappear. Writing is a very committed n tool used in psychiatry. It is very affective and does help with emotional issues. It brings validity to one's feelings and emotions. It may also help someone see if they can correlate any type of behavior, events, physical status etc. may be causing them more often. Just realize that your Anxiety attack is real. It is not imaginary or make believe. Your body is responding to something and you just need to see if you can find your triggers or causes. Therapy can help. It did help some with mine but in no way made them instantly disappear. Please just realize you are not alone and you can get help or help yourself whichever works.

[@macks2025]

I can vouch for the extreme cold temperature remedy - works for me and I found it's the only distraction which reliably calms me down. I tried to be a scientist about the problem, so rather than explaining the issue to a third party, I'd learn more about it and apply the knowldge first hand myself. Over the five decades I made some discoveries and did learn a few things. All of them were like jigsaw puzzle pieces - you find a new piece and hold it until it matches something else and starts to make a more cohesive bigger picture. I've also learned what my personal triggers are and how to induce my panic attacks - still a bad idea. From there I'd try what works and what doesn't - and nothing does as a cure so far, but some things like the cold temperature bring repeatable positive results. My personal observation is that most people do not understand the difference between axiety and panic attack. Up until about mid 2000s doctors were not much better at it either. I can understand why some people suffer in silence. The problem is not relatable and as you recognised there are many, many reasons of why it happens. For an average person to fork out for a visit to a doctor or specialist (that's tripple digit price tag for session) to talk about a problem is out of a question.

[@MatHoy1979]

Thanks a lot for your comment. Yes, anxiety and panic attacks are different. Yes, many things can help, therapy, medication, cold (I use cold shower as well, not really convenient at work 😅) also writing (but can also unfortunately reinforce ruminations 🙄) Yes, I read Barry McDonagh's book DARE 2 years ago. Yes I stick to therapy and medication not to dwell in hell. Yes I've learnt to respond to anxiety. Yes anxiety can be a sign of past issues, traumas or whatever and yes it's here to protect you (but, Fuck! Could you please try, nasty brain, to protect me in another way...!) And yes anxiety is also a curse that needs to be healed because honestly, life is much more pleasent whithout than with it. And maybe, one day... One day... But I don't know. Take care.

[@brianlittrell797]

​@@macks2025Body scan meditation would probably be the best way to heal both panic and anxiety attacks. Instead of trying to avoid feeling the sensations, you dive right into them and feel them without resistance or judgment. You accept them and just be with them like a part of you that is hurting and just wants your attention, acceptance and love. So being with it and feeling it without judgment or resistance. Just as you would be with a friend that you love that is screaming in pain. You wouldn't be healing to them if you judged them or resisted them - if you avoided them then that wouldn't help. So that is what is happening with you and people that have panic attacks or anxiety attacks. A part of them is asking for attention, acceptance and love. But when we avoid fully feeling the sensations in our body because they are very uncomfortable we deny the full attention and unconditional acceptance and love that that part needs in order to heal. However if we give our attention and "love" with the agenda to get rid of the uncomfortable sensations of the panic or anxiety then that won't work because unconditional love doesn't ever have an agenda it is always completely accepting. So we feel the feelings just and just be with them lovingly whether they go away or not. This is the most healing approach to take. Otherwise the panic or anxiety will always return until it is loved. It returns because a part of you is hurting and is just asking for your unconditional love, attention and acceptance. In many cases this is your inner child. So inner child meditations might also help to some extent, especially if you go deep enough into a deep alpha or theta brainwave state. Which are actually healing states to be in.

[@brianlittrell797]

​Body scan meditation would probably be the best way to heal both panic and anxiety attacks. Instead of trying to avoid feeling the sensations, you dive right into them and feel them without resistance or judgment. You accept them and just be with them like a part of you that is hurting and just wants your attention, acceptance and love. So being with it and feeling it without judgment or resistance. Just as you would be with a friend that you love that is screaming in pain. You wouldn't be healing to them if you judged them or resisted them - if you avoided them then that wouldn't help. So that is what is happening with you and people that have panic attacks or anxiety attacks. A part of them is asking for attention, acceptance and love. But when we avoid fully feeling the sensations in our body because they are very uncomfortable we deny the full attention and unconditional acceptance and love that that part needs in order to heal. However if we give our attention and "love" with the agenda to get rid of the uncomfortable sensations of the panic or anxiety then that won't work because unconditional love doesn't ever have an agenda it is always completely accepting. So we feel the feelings just and just be with them lovingly whether they go away or not. This is the most healing approach to take. Otherwise the panic or anxiety will always return until it is loved. It returns because a part of you is hurting and is just asking for your unconditional love, attention and acceptance. In many cases this is your inner child. So inner child meditations might also help to some extent, especially if you go deep enough into a deep alpha or theta brainwave state. Which are actually healing states to be in.

[@MatHoy1979]

@@brianlittrell797 Yeah. If you say so...

[@paola.ramirez.o]

So glad I found your channel!! I’ve been very stressed with my work causing me to feel anxious with anxiety attacks and your videos have been super helpful 🙏🏼 keep doing what you’re doing 💛💛💛

[@hafsatariq5969]

I averted so many crises using this technique after watching one of your old videos. It works 98% of the time. Basically the only thing that actually diverts a panic attack. Thanks so much.

[@lilbrit1811]

My severe panic attacks were caused by a missed severe b12 deficiency that was masked by high folate. Every doctor missed it and I saw every specialist. I had nerve damage and my body was shutting down. I was having 15 panic attacks a day right before my aunt who is a nurse looked at my labs and told me I had pernicious anemia and my doctors missed it. Sure enough I tested positive for intrinsic factor antibodies and it runs in my family and also trauma triggered my autoimmune disease response

[@KevinPanko]

😮

[@TherapyinaNutshell]

When people start having panic attacks out of the blue, or they've never had them and they start suddenly, I definitely recommend taking a look at medical causes. you make a good point

[@rfbite]

Exacle I spent years in therapy only to discover that my anxiety was a symptom of my hyperactive thyroid. I don't regret therapy but i wish I have found sooner that my body wasn't working properly.

[@craigaxle1096]

After years of fighting clinical depression, I was having chronic anxiety with occasional panick attacks , increasingly getting worse. With no effective treatment in sight, & after doing research - & trial & error- I found out that, both, depression & anxiety were directly related to low serotonin levels. The “right” meds did helped some, but what really did the trick was eating the right foods & engaging in healthy activities to naturally increase my serotonin levels. Still dealing with regular anxiety but no more panick attacks. “Let food be your medicine”, Hypocrates.

[@lucycucy]

This!! My primary care physician has noticed that my b12 is extremely depleted as well. The low iron, the hypoglycemia, and the b12 deficiency. It makes sense.

[@thecatholiccorner]

I literally went to go watch one of your older panic attack videos because they've helped me and calm me down, and lo and behold you have a new video on it! 😅 Thank you, you have helped me so much these past few months. If I could hug you, I would!

[@marjamerryflower]

❤ Thank you so much, John, for letting Emma share your story with us all

[@VindictiveRaider]

I just came up with this. When you're about to have a panic attack give your panic attack a panic attack.😀

[@TherapyinaNutshell]

Love it

[@KevinPanko]

Uno reverse card

[@moscafroglover2127]

😂👍

[@RepentantSinner86]

I love the idea but how?

[@moscafroglover2127]

@SunOfaBich Get mad at it, yell at it, tell it to bring it on!!!!! 🤬 lol, sure, you might look a little crazy to someone around you if you're in public 🤪. But I would rather look a little crazy than feel all the emotions anxiety puts me through. This is going to be my strategy. Haven't had to test it yet, but I'm totally doing it🙌 WOOOO!!!

[@osilva2367]

I've been learning so much with each of your videos and this one is no different. I really don't like feeling the panic rise but I will definitely give these 3 steps a serious try. Thank you so much!

[@itousasala3074]

I used to have a similar experience as Jon. Initially it was triggered by stress and overwork which led to experiencing a situation that felt almost like a mild stroke. After that, it got to a point where anytime i traveled anywhere alone it would happen and I would spiral out of control so I ended up staying home more and didn't go out. I broke the cycle by confronting and embracing the fear and panic. Every morning I'd leave my phone at home and go for a run alone. On each run I never planned my route. I left it as random as possible and I ran as far as possible from my comfort zone at home. Each day I ran further and further from home on random routes. And the further I ran the stronger my mindset got and eventually I got over the panic attacks. Thankfully it took only a few months from the initial episode to force myself to break the cycle. Sending love and encouragement to anyone who might be suffering from this. I know it sucks and it can overwhelm how you live your life at times. But do Take courage, be strong in mind and spirit, and fight back to build and regain your mental fortitude and live the life you want to live. 🙏🏾

[@MyName-cp7qc]

Your videos have been helpful. I've been dealing with panic attacks, anxiety disorder, and agoraphobia for almost 30 years now. Im excited to use these tips when I'm feeling something come on. 😊

[@Karmicpeace]

Thank you! And nice shoutout to Elyse! You both rock.

[@MichelleK1]

This is so great. I will use this. It seems similar to cognitive behavioral therapy. Confronting fear, adapting, and changing thought patterns.

[@vinnies5615]

I love this channel. Always such gems.

[@blurry11bloomlisa]

That video helped me as well! Thank you sooo much! Whenever I get very anxious , I just tell myself “ Alright, give me a panic attack, go on” and it just slowly fades away! Also your guide when having a panic attack, helped me many times! You literally make people’s lives so much better…I hope you know that❤️

[@Cannina]

I owe this channel so much

[@breezyncj]

When I'm having a panic attack and I try to tell myself to let go, my body just doesn't let me, I feel like I'm going to have a heart attack and/or faint and I've never fainted before so that terrifies me when in the thick of it and it just gets worse..

[@blurry11bloomlisa]

@@breezyncj I get you…. But if you tell yourself “Let’s have the biggest panic attack ever” and just telling yourself that no matter what will happen, it will be fine! I know it doesn’t feel like it will get better, but it will! It’s been four years of intense anxiety and I’ve proof that I’ve survived every panic attack so far…( I feel like fainting all the time…) Just tell it to go “f*ck off” haha like seriously

[@arig3704]

​@breezyncj this is what helped me. You can learn the symptoms of heart attack and fainting vs your passed panic attacks. Doing bloodwork can help you and your doctor know if there is anything off about your heart (more or less). These things are important to know. For example, if you are feeling light headed sit down immediately. You can also practise acceptence by finding yourself in uncomfortable day to day situations like being stuck in traffic, stuck in line, or doing dishes, dentist appointments. Start with something thats easier for you to accept. Choose whatever words you want to say during the exercise. "I'm doing the dishes and feeling bored." Get creative and challenge what ifs. At the end of the day, do what makes sense to you.

[@lookinforworkandstuff]

Thank you for this video, I will try this next time I am feeling panicky. I love the message at the beginning "well just focus on your breathing and you'll be ok". Dude, if I could do that, it wouldn't be a problem in the first place! It feels so validating to hear another person say that because I have read and gotten the same advice for so many years.

[@jeffreymerriam3463]

I found this video in a much needed moment and I am glad to say it worked! Thanks

[@waschell1]

I'm a LPC and recommend your videos to my clients all the time. Thanks so much for what you do!

[@jccastle3452]

Yay for Jon. I'm so happy that he was able to break his panic attack cycle.

[@nawalhaque]

i have tears in my eyes as i watch this. Thank you

[@lindaluersen9810]

Thank you for sharing John’s story. I look forward to resolving mine as well. Thanks Doc!!

[@asetto15]

This was fantastic. Thank you so much. I'm going to try this starting tomorrow

[@valerie963]

This is awesome! You’re such a joy Emma!

[@DivineDianne]

I remember in one of your previous videos you said to tell the anxiety "Bring it on, you can't hurt me." Anxiety can make you uncomfortable but it cannot hurt you. This advice has been so helpful to me ever since I saw that video. I know I can handle my feelings and I know that during them I am safe.

[@Heterogeneity]

My anxiety makes me stop breathing until I lose consciousness. It literally hurts me.

[@pigxstix]

"Anxiety can make you uncomfortable but it cannot hurt you." - oh it sure can hurt your heart over time.

[@kathygreen6043]

Congratulations! So happy for you.

[@skhy77]

Thank you for sharing John's story

[@chaemchoiaromdee2229]

I remember being an anxious kid and getting depressed at 17. i'm 26 now and stronger!! All from the great wonders of magic mushrooms.

[@NhanVa]

I have been deeply depressed and anxious since I was about 14, I am now 32! Golden teachers mushroom revived me.

[@coryflores4964]

Golden teachers has been my go-to mushroom for months, it has helped in my recovery journey

[@elmerhernandez3780]

I had my Frist very intense trip today. I took 5g of mushrooms. I had sort of an ego death, I just sort of lost myself and forgot who I was... it was an awesome experience.

[@uncle-nice6556]

Y'all all talk about the benefits but you don't say where one can grab from...

[@coryflores4964]

dr.rinehartwoods

[@pengyiyang7226]

Thank you for sharing this! Gonna try these steps in three future!

[@amandafoxton6463]

I love your content. Thank you so much for all that you do for us. I am really struggling to get my emotions out and how to process my emotions. Will definitely check out your training. 😊

[@wizardaka]

You must get this all the time, but you have absolutely hit the nail on the end with your example about exercise > heart rate > panic. Massive appreciation and thanks for doing what you do.

[@Morgan313]

To summarize, just be present to your anxiety to avoid having panic attacks? Then this technique works with depressive episodes as well. It’s very hard to be depressed and present at the same time. During my last episode, I realized that I would need a different work environment, and when events lined up for that to happen, I did not resist. Now I am so much happier. My depressive episode is in the past.

[@SzazaM077]

I started having panic attacks and anxiety when perimenopause kicked in. It was an awful hormonal anxiety. Now, on HRT. All gone.

[@amenhotep7704]

You literally uploaded this video while i was having one, the world cannot thank you enough Emma🙏

[@moscafroglover2127]

@amenhotep7704 I hope you are feeling ok now. Damn anxiety 🌻

[@amenhotep7704]

@@moscafroglover2127 For real !! And thank you so much, you as well🙏

[@moscafroglover2127]

@@amenhotep7704 I'm glad you are feeling better. And thank you 😊

[@eleniminas7742]

I just watching this while having a panic attack 😮

[@amenhotep7704]

@@eleniminas7742 You are gonna get thru even tho it feels like death i guarantee

[@marcosprolo7151]

You are really awesome! Yet another extremely helpful video! Thank you

[@rabellen]

Love your videos! The DARE book was also a breakthrough for me. I dare my panic attack to do its worse and it dissolves!

[@AlexGrinyayev]

Something that helps me a lot is to give the approaching panic attack sensation a name. I call it Gus. And whenever I start feeling it I would just say "Hi, Gus. How are you doing?" It sounds silly but calms me down.

[@Suna940]

this sounds funny but worth a try!

[@AlexGrinyayev]

@@Suna940 If it's stupid but it works, it's not stupid 🙂

[@theseventh5204]

It works because you are humanising the feeling. It's no longer something that controls you or that you fear. It's merely an entity called 'Gus'. Not something unknown, not something to fear. It's just there to be noticed and for you to then move on. I'm sure Gus will stop visiting as much now you've noticed him. He just checks in whenever you feel anxious, just checking you're not in any real danger. Once you tell him you notice him and that you're aware and that you're safe, he'll leave and you'll feel calm again.

[@roxyd7127]

This explains why the times where I got angry that I was feeling anxiety and panic coming on, the “attack” actually went away. I wasn’t fearful of it…I was annoyed it was going to try and ruin my trip. Even if it was temporary, it feels like putting a lid on a fire in the moment. Wonderful! I’m in my 50’s and I did all of the stuff Jon did and still do to this day because all of the modalities are great! but the fact is that having that “bring it on” energy is exactly what is most helpful. Saving this video just in case ;)

[@WippSheridan]

Right on. That's so awesome!

[@OkieBoys]

I’m working through my panic disorder that started last year. I just had one about 30 minutes ago and found your videos. I wanted to cry listening to you describe exactly what I’m experiencing. It started when exercising and now I’m scared of exercising. It’s been happening more and more. The slow your breathing, focus on stuff hasn’t been very effective. Thank you for your videos. I’m going to watch more now 😊

[@CampingforCool41]

I’ve had a panic disorder that flares up every now and then for the last 13 years. You have to just learn to be very attuned to knowing when the tension is building and not trying to ignore it or push it away but give it acceptance along with other calming techniques. It’s a skill you can learn. Someone else described it as being like a muscle that you need to strengthen over time.

[@Lola-AreaCode212]

I love the statement in the corner. 😉 Thank you for being on the right side.

[@amenhotep7704]

Thank you so much Emma

[@littlerose6673]

2:31 Dr. Claire Weekes was the pioneer of anxiety is second fear. There is the first fear or stressors and then your fear of the symptoms the fear brings. Her concept is go right through the panic and accept. I am simplifying it but check her books out.

[@nanabee3518]

I was able to get her book from a used book dealer. After reading the book Dare. I swear to you I have not had a full blown panic attack. I learned to cut the attack to manageable proportions. And then after a couple times I was free. Even couple years now. If you get the book from Dr. Claire Weekes I highly recommend. And throw in the Dare book. Wonderfully free of panic atttacks

[@clairelouise335]

Her books helped me enormously. Same principles as you are describing here. One phrase thar always sticks with me from her books is "put the gun down and let the tiger come "

Dr Claire Weekes' books were life-saving for me.

[@lindaleinbach1536]

THE TERRAP Program was founded on the wisdom of Dr Claire Weekes. Google; TERRAP and the professionals can give you online help. ❤

[@LesIsMoreTube]

Thank you so much. To you and to John.

[@roovodi]

Love this! Thank you, Emma and John

[@karlenedavies6655]

Your videos have absolutely changed my anxiety attacks for the better. When they came on, I used to try everything to stop them. They only got more intense and worse. Until I saw your video about not fighting them but allow yourself to have them, and they will slowly go away. At first, I didn't believe something so simple would work. But I tried it and to my surprise it worked. Can't thank you enough.

[@eh7599]

It makes sense. I have dealt with panic attacks for years and the more I try to avoid the more I spiral out of control.

[@dee5356]

Great video! Thank you Emma!

[@Stemolandmar]

You. Are. AWESOME!!!! THANK YOU FOR THIS!!!!

[@phillipsantana2633]

Super thanks Emma think I've had them at least in a much younger time.This was helpful.

[@klnmn3722]

I resonate with this deeply. Doing this - egging on my panic instead of fighting it or even just accepting it - is the most effective thing I’ve ever found for my panic. It works better than any breathing technique in the moment, it’s healing, and rewarding.

[@orgldesgn2032]

It was so helpful. Thank you so much for this wonderful, eye-opening video. It gave me so much hope. God bless everyone who's having the same struggle. You are not alone. We are all in this together. We can do this. Much love

[@David__Z]

Another great video 👍🏼

[@TheLove1Makes]

Awesome Thanks for the emotional support.

[@johntesta2888]

Very good! I'm referring this to a couple friends that occasionally have had attacks.

[@brendakrieger7000]

Thank you kindly for sharing💜

[@jaspritkaur2967]

Really appreciate how well structured your inputs are. They are easy to grasp, you get to the point and provide practical solutions.

[@willyfrankenstein6595]

It's night time rn and I'm shaking all panicky and sweaty....this has helped me thank you madam

[@MashaFPS]

omg it worked I fkn love this channel

[@HexRom-ok5zp]

I ended my panic attack 10 years ago by first getting angry at the situation and the reason for the attack. And then I embrace stoicism.

[@CCitis]

Yes a stoic “what will be will be attitude is good”

[@hepgeoff]

Thanks for this. I have heard about this technique before, "Bring it on," but have always been scared to try it. I will give it a try. I've suffered from panic attacks most of my life and have missed out on many potentially great experiences because of it.

[@thehouseofhorsepowerautobo4506]

I have suffered from panic and anxiety disorder a good part of my adult life but there was a seven-year period where it was just extreme and debilitating. I read online once that there is a thing called a paradox and basically instead of fearing your panic attack you embrace it and even say I want to have the worst biggest panic attack I've ever had and for some reason that worked for me because it made it more manageable and after a few years of going to the hospital and knowing it was just anxiety and not hard issues it was easier for me to create this paradox. I don't know if I'm saying this correctly but it did work for me. Also walking helps tremendously because I feel it burns off the over production adrenalin in the moment.

[@NurseMcNamara]

That’s like forcing yourself to go to sleep. It won’t work, at least not for me. I learned to tell myself that if I don’t sleep, then I’ll just be tired the next day but probably sleep the next night. My Fitbit sleeps scores went from in the 60s to the mid 80s I kid you not

[@TherapyinaNutshell]

great example!

[@x-mess]

Thank u for your comment bc I struggle with sleeping. ADHD brain loves the quiet of the night n my brain goes wild .. just forgive myself n give grace 😊

[@jeffreysmith236]

I did not watch the video , I figured out panic attacks 10 years ago. One guaranteed solution is to run run as fast as you can as far as you can. When you become exhausted and out of breath, your panic, your adrenaline, will be gone. Now, if you cannot run, and when you panic your body is screaming for you to run, you should obey if you can, but another simple cure is to hold your breath as long as you can. This lowers blood pH which releases more oxygen from your hemoglobin, and your parasympathetic nervous system kicks in amd calms you down. Breath control is how to master yourself. Now to induce anxiety and/or panic, just breath rapidly and shallowly through your mouth until your blood pH climbs, making the hemoglobin tightly hold onto the oxygen. And to calm down shut your mouth and breath slowly and deeply through your nose. Panic attacks come from constant mouth breathing.

[@kaygataki6163]

I ditched my sleep app at night and stopped measuring. I slept better almost immediately

[@NestPavel]

Thank you for this video and thanks to everyone for sharing their experience. I had my first panic attack about a 3 years ago, when I was 24. Unfortunately, it drove me into almost complete isolation, I only visit nearest convinience stores. I have some progress - not scared to be home alone anymore and can communicate with people online in VC without intense anxiety, but there is still a long road ahead. To be honest, I am really tired of this state of affairs and want to improve my life. Hope this helps. Wish everyone who is struggling with this truly horrible disorder a speedy recovery. Believe in yourself, you can do this.

[@clr1121]

Watch Eleven 22 video sermons, helps a lot.

[@Nolorecuerdo-sn1iy]

Just for your information. I´ve been there, done that. If you start on medication (ssri+ benzodiazepine the first 2-3 weeks while the body adjusts to the ssri) your life will turn around for the better in 6-8 weeks. I lost 3 years of my life because of not knowing this. I wish you good luck whatever route you choose.

[@NestPavel]

@@Nolorecuerdo-sn1iy thank you for sharing this! I consider medication now, so that info really helps. Wish you all the best too.

[@NestPavel]

@@Nolorecuerdo-sn1iy also, what kind of SSRI are you talking about? My current prescription is Zoloft (sertraline)

[@NestPavel]

​@@Nolorecuerdo-sn1iybtw, what kind of SSRI are you talking about? Currently, I have prescription for Zoloft (sertraline)

[@sheilahardin6868]

Your videos are very helpful

[@faressayegh2606]

I like john being have panic for years, but what john doesn't work with me, because the panic started after 3 trauma events. So what I'm trying to do is just say "I know you", and accept you and I love you. You are my hurt baby, I like hug you.

[@user-ym7ou5rd7y]

Thanks for your work

[@michaeljacobs3418]

I love this person.

[@devwife]

I haven’t watched this video yet but I wanted to say that you have such a comforting vibe. Everything about you just says “everything is going to be okay”. ❤

[@apusi11]

This is actually what i did when i had a panic attack at night, i said "okay, i dont care its just a panic attack, I accept it, i rather feel it then to struggle" and in one sec its just dissapered and didnt go in for what i thought would be feel. I even got back to calm sleep in 5-10 sec. It was a massive experience for me, and that was a big help for me.

[@virgilrytaar9083]

Dr Harry Barry

[@alladorious]

You know what this is actually a really good point.. Instead of fighting it.. Just embrace it, if its going to happen its going to happen and fighting it only makes it worse and last longer. If you just let it happen or challenge it head on.. It either will come and go quicker or never happen. I watched this video 3 times, and i took to the comments and your comment being the first one, made a lot of sense to me. I accept your challenge and I appreciate you sharing.

[@apusi11]

@@alladorious Its great to hear, that i could help :) The key here i think is that let everything as it is without judgement as long as its would like to stay, after a while will go away thats the nature of it. And also its really helps if you identify whats happenning really in categories like: "This is panic" this is the feeling of exictment, this is worrying etc. If you know what happens thats helps you.

[@jenniferhill1580]

I've found that when panic starts, and I feel the pain in my fingers from the surge of cortisol, instead of trying to avoid it, becoming grateful for the response, and knowing it's just my body's way of trying to protect me, helps it diminish and go away much faster.

[@NancyBeaulieu]

I’ve only had one panic attack in my life when I was a child lost at the beach, and I began to hyperventilate. Great video I shared it online with those who need it.

[@simonanardi4312]

Thank you! This might have come up in my algorithm just at the right time. Maybe I can go back to: “What, I’m potentially panicking? So what? If I pass out someone will help me!”

[@1961krm]

Wow this advice is like a breath of fresh air . My panic attacks start in my chest and a dry retch that is so hard that I can’t even talk and function . For years I have fought it and did ask a councillor about trying to summon it before it arrived and he thought this was a bad idea, a bit like self harm because anyone who has ever had one knows they are very unpleasant . So for years I have mentally fought them and like the monster they can be , most time I lose and end up on my hand and knees retching and sometimes being sick . I am going to try ( at the very least hope to try ) this technique . Take the monster on before it gets too big . I just love this idea which I have never heard before. Thank you , thank you for the video Let’s see who wins round 1 and if a knockout is possible ❤

[@baay81]

thanks for sharing!

[@patrickmaheux8807]

Thank you so much for sharing all your knowledge and understanding. Your approach and videos always hit the bullseye.

[@saraluyou]

So helpful. Thank you.

[@into-the-weeds]

He alluded to it as an old man does, as if it's a small thing... but it'll really hit you in the gut when you figure this out, especially if panic had its claws in you for a long time. I still go through phases of anger for the time that was stolen from me, not just for the panic attacks, but the anxiety induced by the narratives I've told myself since I was a toddler. As I told my roommate, it's like the happiest anger I've ever felt in my life, like a new emotion I'd not felt.

[@fredworthmn]

“Ballooning” helped for a while for me. My attacks are mostly constant and send me into disassociation. I am glad the technique worked for Jon!

[@user-rk9gi4lv2t]

Thanks jon!

[@clife6942]

Can you make a video about overcoming cognitive distortions in eating disorders? How can you stop feeling fat without being it in real world? what am I trying to control? I am recovering from anorexia already 3 years but that feeling never fully goes... it is much less frequent, but whenever something hard happens I start to turn into food... Your videos have helped me SO MUCH, I LEARNED MUCH MORE IN YOUR CHANNEL THAN IN ALL THE THERAPY I HAVE RECEIVED DURING 10 YEARS, SINCERELY, THANKS, YOU HELPED ME SAVE MYSELF ☺

[@earthrooster1969]

Slow breathing helps me. Not all advice is bad advice if it did not work. But this is great information. Thank you!! 🙏

[@nsane992002]

The one thing that has helped me more than anything is to literally just sit with the present moment and for me, my own personal realization that we are all one energy and that no matter what happens (perceived “good” or “bad”), everything really is going to be okay in the end. As a matter of fact, even in the “worst” moments, everything already is perfect because everything just IS. I’m not saying anyone has to believe this or follow it the way I do, but it has helped me immensely 🙏

[@brettneuberger6466]

The beautiful thing about what you’ve discovered is that we don’t have to believe it. Once we see it, we know it. Great comment! 🙏

[@Cherokee92]

I suffer from severe anxiety and panic attacks. And to be honest, this method sounds incredibly scary. But sense nothing else ever seems to help, if I can think of it in the moment, I'll have to give this a try.

[@anjumyadav5028]

Could you please make one video on perfectionism? I really love your content, thank you so much!❤

[@jmabekabdulloev5989]

Guys this great lady is right do as she says don't think too much take action I've been dealing anxiety for a year but thank God I'm recovering don't google don't afraid of your thoughts they are thoughts just I wish all the best may God give you patience to recover from anxiety

[@michellegiacalone1079]

Thank you for this! I needed this badly. I am going to try it. (Also: Uh, 2:38- That's Switzerland.

[@3cheeseup]

Also it looks like he’s flying to Ukraine. No wonder that guy is having panic attacks 😂

[@Bozzzzzz007]

I stopped them by getting mad at them and then one day just said: “THATS IT!! Come on then! Bring it!!! Seemed to have been a natural response. I was so angry at them, they never came back

[@robertgirard4862]

The most brilliant thing I've ever heard ! ... 😅

[@soothingsoundsbypearl3899]

The problem is, for some of us the physical symptoms are so severe it feels like a legitimate heart attack. It's like telling someone who's being suffocated to just chill out.

[@debv3244]

I will try to remember this technique. I've always had anxiety, but after 3 years of bad things happening every couple of months, the anxiety worsened and now it doesn't take much to set me off. I'm 70, and what happens is my brain shuts down, I can't think straight, all I can do is feel the panic. And the worst part is friends don't understand, so I really don't have anyone to help me. Thanks for the video.

[@jamessawyer9018]

This seems similar to what Nathan Peterson teaches on his channel. Thanks for the content

[@gybx4094]

Well, as a 65 year old, the racing heart rate, elevated blood pressure, and other physical effects can kill me. But I use your "talk down" videos to help break an anxiety attack. Sometimes I need prescription medication.

[@josephinebrevig8748]

Each to their own…do what works for you 😊❤

[@pinarose]

Panic attacks - and the fear of panic attacks - is exhausting. I've suffered from anxiety and panic since childhood. I have been on medication for 25 years. I am emotionally and physically exhausted. Triggers have never been identified. Most of the time, I feel the panic and do most things anyway. By the end of my day, I'm too exhausted to do much of anything. I'm glad so many people have found success with John's methods, but I have found anything that makes me feel successful. I just endure and survive my days.

[@ratedk6484]

Try to watch panic free tv it may help you out.

[@sampaterson1352]

I’m so sorry and understand when you haven’t found a cure

[@writethepath8354]

This sounds solid

[@czrthegreat]

Ur videos make me feel inadequate. When I believe in my breathing techniques and has worked plenty; You make me doubt it and I will definitely think about it's possible failure next time I'm trying to ground my panic.

[@simonanardi4312]

Please Don’t! ❤️ Whatever works is the absolutely Best thing! And remember: it’s our capacito think that leads us to these problems, so sometimes thinking less, listening and reading less can also be a strategy… We can learn to notice things but take in only the ones that suit us

[@czrthegreat]

@simonanardi4312 thank you for that