Ok now it’s time to bring the tapping sequence and affirmations together:

Step 1: –         Select an appropriate affirmation for example: ‘Although I find it hard in controlling panic attacks fully and completely love and accept myself’

Or

‘Although I have this anxiety problem I fully and completely love and accept myself’

Or

‘Although I have sleep panic attacks I fully and completely love and accept myself’

Etc

Step 2: -         Think of the problem you are trying to address, in this instance anxiety and panic, but as I have said before try EFT on everything i.e. stress or insomnia etc. When you think of the problem the energy disruptions will come about and only then will EFT work through balancing the disruptions.

Step 3: –         Begin the tapping sequence whilst saying the affirmation out loud, or in your head. Ensure that you say it with feeling and repeat the affirmation until you finish the tapping sequence. Repeat the process as many times as you like, I suggest 3 times at least to fully benefit. Gauge your emotional level before and after you practice the technique. Notice that during the tapping sequence you feel more relaxed, calmer and in control.

Ok, so that’s the basic technique, now all you have to do is apply it everyday. I suggest at least 3 times a day routinely, in the morning, afternoon and evening. The sequence takes just minutes to perform and you can practice it anywhere, whether you’re at home, in front of the TV, at work or on a bus. Your energy system will improve in time by practicing it routinely.

The technique should also be applied as soon as you experience moments of stress, anxiety, negative thoughts or emotions to counteract them. You can do it in bed, when you need to soothe your mind and body. Feel free to adapt the affirmations to your needs. If you feel embarrassed tapping in public, try massaging the meridian points with your finger tips or doing it in private.

I have merely scratched the surface with the potential benefits that both these practices can achieve. Once you realize the benefits you may want to apply these techniques to other problems that you want to overcome. The information is out there, you only have to look.

Step 1 of NLP tips for panic attacks: To make things easier it’s best to write down a list of all your causes of stress, worry and anxiety including the associated negative feelings you experience during those situations. Include your experiences and feelings associated with your anxiety.

Then write another list, but this time make it your happy list by writing all those times you have felt appreciation, happy, overjoyed, confident and a sense of well being, including the associated feelings. This time include a time where you have had success in stopping panic attacks and you felt empowered.

Think of a place, a funny moment, a person, it could be a time when you passed an exam and you felt ecstatic, write it all down. Write down all the feelings, sights, sounds and smells etc. If you can’t think of anything, make it up, but make it as vivid as possible.

Step 2: Begin by sitting down in a quiet place and go back in your life, remember all the negative experiences and associated feelings. You can imagine that you are in a movie theatre and you are watching those experiences play over on the movie screen (if this helps).

Concentrate on each experience and at the same time squeeze your index finger and thumb on your left hand, let those experiences play over in your head for a minute or so whilst anchoring those feelings on your left index finger and thumb. When you are done release your index finger and thumb.

Step 3: Now go back in your life and remember all the positive experiences in your life and the associated feelings. It could be a holiday, a happy moment, a beautiful place, a time you felt good, I want you to relive those positive experiences, go through all those feelings, let it intensify and build up, make it larger, bigger, more colorful and better than it was. Really build those feelings up until you think you’re going to burst whilst squeezing your index finger and thumb, but this time on your right hand.

Step 4: Release your index finger and thumb on your right hand, relax for a little and then squeeze them again, the positive feelings and experiences should return.

Step 5: Squeeze your left index finger and thumb and return to your negative experiences and let those feelings and emotions return for a moment or two. Now concentrate on your positive experiences, let those feelings intensify and build up. Start overlapping the positive experiences on top of your negative experiences by making the positive experiences and feelings stronger (remembering to squeeze your left index finger and thumb). Now, relax for a moment or two.

Step 6: Squeezing your right index finger and thumb again, move forward in time and imagine yourself encountering situations where you would normally experience negative feelings and emotions, but instead, see yourself calm, confident and dealing with those situations with ease and without stress. See yourself as you want to be and take those good feelings and imagine yourself at work, home or in public etc. Finish off by relaxing and slow deep breathing.

By practicing this exercise at least 2-3 times a week, you can begin to feel a positive change in your emotional behavior patterns and general mood. By building up and reliving those positive feelings and experiences, and anchoring them on your right hand index finger and thumb regularly, you will be able to use it as a tool to enhance your mood during the day when you feel slumps.

Simply squeeze your right index finger and thumb when you begin to feel low, stress, anxiety or worry and those feelings will come flooding back countering your negative ones. Happy emotions and thoughts can trigger the release of endorphins through the pituitary glands, which can result in a sense of euphoria. Think of it as a well deserved mini holiday or break for the mind! The state of euphoria during the release of endorphins also occurs during sex and laughter, which explains why both acts make you feel good!

The world is experienced through what we hear, see, feel, smell and taste. Neuro-Linguistic Programming studies the structure of how we think, and experience the world through our five senses. It was first developed in the early 1970’s by Dr John Grinder and Richard Bandler.

Richard Bandler studied Virginia Satir and later Fritz Perls, who were both well-known psychotherapists. It was during this study that he noticed different patterns of speech during Virginia Satir’s therapy sessions.

John Grinder, a well-known authority on linguistics joined Richard Bandler and together they began to model the work of geniuses by breaking human behavior and language into its simplest form. In short they created several different therapy techniques to be used in coaching, and NLP was born.

NLP allows you take control to achieve the results you desire by learning and using the language of the mind. NLP is used in fields such as Business, Healthcare, Coaching, Sports and Psychology. Most of us may not have ever heard of it, however, most of us have been exposed to it in some shape or form. In fact many politicians practice NLP, as effective communication is highly critical in their roles.

Techniques and models are still being developed as we speak, and include techniques for overcoming obstacles, increasing success, providing panic attack relief and much more. The speed that NLP works can be astonishing and by learning NLP you can learn to control your own state of mind.

In the next post I will show you a simple but effective technique you can use for managing panic attacks, stress, worry and anxiety.



We all need to appreciate and respect our friends and family more. Build and strengthen relationships with people you can depend on; recent studies show that people with a strong social support system are more optimistic and are less likely to develop anxiety and depression.

Learn to give more and don’t live your life where a favor has to be returned with a favor. Giving more doesn’t just mean handing some money to a homeless person or donating to charity, it means supporting other people when they are in need, caring about your friends and family, and even smiling to a passing stranger.

Our behaviors are based on our beliefs, but we can change our beliefs, and when we do so we can learn to be happier. Just by changing our beliefs we can help control our stress levels during the day. You might even let something you see on the street or in the news anger or annoy you, even though you have no control over these events. These emotions can build during the day and cause unnecessary stress, but you can change the way you handle your emotions, and you can also change the way you feel and act by changing your beliefs.

Instead of getting raged by someone cutting in front of you when driving, let it go, why let it bother you? You will just waste energy, build unnecessary tension and cause yourself needless stress. Learn to change your thoughts and react to negative situations in a positive way.

Make a conscious effort to smile more, pay someone a compliment, open a door for a stranger, offer your other half a massage, we can all choose to be more positive. Positive thoughts, beliefs and actions, affect those around you and can bring happiness to yourself and others. Research shows that happiness is a powerful tool in how to prevent panic attacks.

Don’t judge people and situations with a quick glance, treat people how you would want to be treated, learn to forgive people for their mistakes and most importantly accept that you deserve happiness. Don’t live in the past, happiness is in the now, if you can’t change the past, why dwell on it? Accept the past and move on, people change, you can change.

Learn to have more fun, laugh more and consciously think ‘I will be as cheerful as I can today’. Relax while you’re at work, think good thoughts, remember and celebrate success and happiness. Strive to be a successful person in every way and work towards your ideal self image one step at a time.

Set yourself tasks to improve your life and career. Be enthused and grateful for life, and learn to enjoy everyday. Make a list of some of the things you want to start taking up and do something about it, don’t make excuses!

We need to respect our body and mind and nurture it in times of ill health. We live in a world of fast food, long working hours and debt. Time is precious and yet on average we spend 3 hours and 45 minutes a day watching TV! This fact is depressing as this time could be spent on learning, exercise, hobbies and socializing.

In the 24 hours we have in a day we spend roughly 9 hours at work, 8 hours asleep, 1 hour cooking and eating, 1 hour commuting, 45 minutes on personal hygiene and 30 minutes on housework. This leaves us with 3 hours and 45 minutes, which we choose to sit and watch re-runs, soaps and game shows.

Ok, so TV isn’t all bad, but why spend all the time you have left of the day watching something that doesn’t give anything back. Think back to all those hours of TV you have watched over the years (by the way we spend 57 days watching it a year!) and tell me what you have gained? In those 57 days, and I mean whole days! Tell me what you could have gained?

Those 57 days could have changed your life by now, you could have enrolled onto a course and got a better job, started a martial arts or yoga class, learned to play the drums or taken up a new hobby such as photography. It could have been used for spending time with family, friends or on yourself.

I’m not mentioning weekends here because we usually do spend more time with family, friends and doing other things then. But why do we have to leave things to the weekend? Ok, so you’ve had a long stressful day at work, a poor nights sleep and you’re feeling absolutely shattered, it’s a familiar story, but why spend the rest of it in front of TV?

We need to break out of this comfortable habit of just doing nothing, which is what watching TV effectively is, and engage ourselves physically and mentally. Just think, other than work (if it is at all mentally or physically challenging) we spend most of our working lives learning no more than we did as when we left school, college or university, I find that depressing, don’t you?

The fact is we can improve as human beings; we can become more confident, improve our physique and even learn how to stop a panic attack. Yes we can overcome mental illnesses by improving our mental health. In the next few posts I will show you two incredible techniques that have been used as cures for panic attacks for thousands of people.

Anxiety and panic attacks can strike anyone at any time… it is estimated that anxiety disorder problems affect about 40 million Americans each year. The diverse anxiety disorder symptoms can cause sufferers to be filled with fear and uncertainty. Mild but brief forms of anxiety can be produced by a stressful event such as speaking in public or even a first date. The feelings produced by this reaction will fade away a few hours after such an event has finished. For an anxiety disorder on the other hand, anxiety feelings can last for at least 6 months and they can get worse if they not treated in time.

Panic disorder is where you feel panic, terror and feelings of helplessness. With this condition the feelings can be triggered by a simple act or memory that has no relation to where you are. This anxiety disorder is compounded by the fact that you’re continually wondering when the next panic attack will occur.

The symptoms of panic can hit any one of us. This is a normal human defense mechanism called the ‘fight or flight’ instinct and this defensive mechanism has helped humans evolve to the state that we’re in now. However, our day to day stress filled lives can bring unwanted anxieties into our spheres and it’s when these anxieties repeatedly occur that they can turn into an anxiety panic disorder. The emotions can make you feel that you’re experiencing a stroke, a heart attack or even that you’re dying. When no medical help can be found to treat this “mysterious” condition, then you’re left to wonder when the next attack may happen. As you’re unable to predict the next attack you become extremely anxious and you might also generate a lingering and intense worry that your next attack could happen the next minute.

These intense feelings can keep you on a roller coaster of anxiety and panic. The more these symptoms are repeated, your brain begins to dictate how you should live so as not to experience any more panic attacks. This then, spirals into anxiety panic disorder.

The symptoms of anxiety panic disorder involve pounding heart, weakness, feelings of being faint, and dizziness. Your hands may feel numb or they may tingle. You will experience chest pains, smothering sensations, a sense of unreality. All of these may lead you to think that you are having a heart attack, a stroke or even dying. Anxiety attacks can last anywhere from a few minutes up to 10 minutes and there are even rare cases where a case anxiety panic disorder can last for about an hour.

For people who suffer from anxiety panic disorder there are other things that need to be treated as well. Depression and alcoholism are some of the accompanying issues and sometimes panic attacks can spawn phobias as well. These phobias occur where a panic attack first happened. This may even cause an anxiety panic disorder sufferer to restrict their lives so they avoid situations that might invite another attack.

If you suffer from an anxiety panic disorder you’ll know just how debilitating it can be. To that end an anxiety panic disorder sufferer has a number of options to choose from to either learn to cope with their condition or to find a fitting cure. Where is that cure you may ask? Certainly, every case is different, but there are patients who have experienced relief and in some cases, complete recovery.

The first step however, is as always in your hands – only you can find a suitable solution for your anxiety panic disorder.

When we think about fear, we know that it is a natural instinct of the humans when we are facing dangerous and threatening situations. The fear will trigger the adrenaline flows that prepare our bodies to fight for our survival or to escape from the danger. This is what normally termed as the fight or flight reaction. This is almost inherent in our normal lives that the reaction will kick in during times of danger or fear of threats. Nevertheless, when this reaction leads to a prolonged state of fear that cannot be removed, it suggests possible panic symptoms occur.

What are panic attacks? Panic attacks are marked by persistent and chronic condition of fear and dread. Feeling of fear is itself a natural emotion, however, panic attacks cause fear that is exaggerated and overwhelming that can be provoked in absence of any dangers or threats at all. The attacks cannot be explained in terms of its cause that is, production of adrenaline and changes in hormones that accelerate the body functioning to deal with danger as there are no rational reasons for the occurrence of panic attacks at all. The impact of the attack is severe and hardly anything can stop it from happening.

Several physical symptoms of panic attacks can be identified which include heart racing, pounding or skipping heartbeat, tightness or discomfort in chest region, choking sensation, sweatiness, shaking and trembling, butterflies and nausea, hot flashes or chills, numbness in certain parts of the body, erratic breathing or shortness of breath, dizziness, light-headedness and so forth. The psychological emotions felt by these victims can be very damaging and frightening that they, who suffer panic attacks, can feel that they are dying or losing their minds. Things seem unreal to them or may even feel that they are detached from their bodies while some are so fearful that they must escape and flee the situation altogether.

In fact, the symptoms mentioned above are the sensations and feelings that one experiences whenever they are facing impending threats or dangers. As reinstated earlier, these symptoms occur to sufferers of panic attacks in circumstances without presence of danger even in safe environment and under no logical explanation. There is no surprise at all that the panic attack can occur even when the victim is at sleep.

Once panic attacks have happened, they cannot be easily stopped or cannot be stopped at all. The rates and frequency of occurrence of panic attacks cannot be predicted because there can be absolutely no warning signs to suggest that they can occur. This means that there are possibilities that they can occur at any place and at any point in time. The strong mental and emotional reactions to the attacks are a result of the out-of-proportionally excessive hormones and adrenalines that pump into the bodies to tackle dangerous situations. As such, appropriate means of treatments must be sought in order to control these emotions of fear and dread during panic attacks.

While a person is in the grip of a panic attack, they go through an intense and excessive amount of terror. As these feelings are extremely intense, the few minutes that they last may seem like an eternity.

Do you want to live a life with endless cycle of terror and overwhelming fear everyday of your life? Say no! You can help yourself to get out of the panic attacks by seeking help and treatment with an experienced and professional psychologist or psychiatrist. Keep in mind that panic attack is not something that you can either diagnose or cure by yourself. Nevertheless, while the conditioning effect of the panic attack is very difficult to deal with, it is a curable condition with various treatment options and alternatives available in the marketplace.

Panic disorder will go on for a long time in most people. It is going to be a disorder that is going to overcome someone’s life if they let it. Leaving panic symptoms go untreated is one of the worst things you can do.

It is going to be hard to figure out if you do have a panic disorder and if this is something that you need to treat. Getting the proper help is one of the best ways to get the situation under control and get the panic disorder to slow down.

A panic disorder can go on in some people for months or even years. It is going to begin in young adulthood for most people.

However, the symptoms can become a problem before this or later on in life. If the problem is left untreated, it may become worse to the point that the person is very seriously affected with panic attacks and may try to avoid them or hide the fact that they are going through this problem.

Many have had problems with their friends and family because of the panic attacks that they are going through. Others have even lost their job or had to struggle to cope with the disorder in some form or another. This problem will usually not go away unless the person gets good treatment that is designed to specifically help people with their panic disorder.

If you think that you are having these types of problems, you may want to get help. At least find more out about this type of disorder and what you can do to make the problem easier on you and your body. This can be treated with the proper medications and the right type of treatment depending on the problems that the patient is having.

The most important thing is to not give up and think that there is something wrong with you mentally. Others should be courteous too and support their friends or family that are going through this type of disorder.

It is not always going to be easy, but once you have the problem under control, there is no reason why a person cannot live a happy and healthy lifestyle without fear of having a panic attack of any type of panic disorder. Getting on the right routine and treatment is going to be something that a person has to take the initiative to do.

It is not going to be easy to hide panic attacks. You should not be afraid to do out and have a good time with your friends. When you have good methods of support and a healthy lifestyle, you will find that the panic disorder is no longer going to rule your life and that you will be able to find help and get on track to where you need to be.

What is anxiety disorder?

Anxiety disorder is a condition that puts a person in a constant state of alertness and fear. Anxiety is otherwise a normal reaction to stress that people commonly experience at various points in their lives. Generally speaking, anxiety helps people to cope with difficult situations until they are resolved (tense situations at work, harder studying for an exam, focusing on an important speech…).

However, for about one in every twelve people anxiety is so persistent and severe that it creates serious problems. Anxious feelings may be so uncomfortable that result in avoiding everyday activities and can escalate into anxiety and panic disorders such as panic symptoms.

Panic attacks are episodes of intense fear or anxiety that comes without warning and without any obvious reason. They are far more intense than just having a feeling of being stressed out which most people experience. Panic attack happens suddenly and can be particularly debilitating because they can occur at any time, even during sleep. Many people (about one-third) who suffer from panic disorder often become agoraphobic.

Agoraphobia is the abnormal fear of being in a situation where one might experience anxiety or panic attack. People suffering from agoraphobia may experience severe panic attacks in situations where they feel trapped, out of control, or too far from their personal comfort zone or an area where they have control of their environment. Agoraphobia is a debilitating condition that can bring fear, shame and isolation to those who suffer from it.

Symptoms of anxiety and panic attacks?

Symptoms of anxiety and panic attacks can include pounding heart, a sense of suffocation, nausea, dizziness, sweating, disorganized thinking, migraine headaches, hyperventilation, breathing difficulties, tightening throat, chest pain, shaking and trembling, depersonalisation, fear of losing control, fear of dying and many more. Beyond anxiety and panic attacks themselves, a key symptom is also the persistent fear of having future panic attacks.

Panic attacks are usually brief, lasting less than ten minutes. Although the exact causes of these disorders are not fully known, studies have shown that a combination of biological and environmental factors may be involved. In many people, the symptoms develop in association with major life changes (like getting married, having a child, starting a new job, etc.) and major lifestyle stressors.

Why so many people today suffer from anxiety and panic attacks is also partially due to our high-stress modern society.

This video about panic attack symptoms is part of the Stop Panic Attack Series which can be viewed on panicattackfree.org