Stop Anxiety & Panic Attacks Now

Hi,

My name is Corrie and I'm here to walk you through or walk you out of having a panic attack.

Don't worry,

I know how you feel.

I've had many horrible debilitating panic attacks in my time.

All I want you to do is just follow my words.

Follow being with me.

Know that you're not alone right now in this moment and I'm right here.

Imagine I'm by your side.

If it feels comforting to you,

Imagine I'm holding your hands and I'm coaching you through,

Calming down.

Your brain is so powerful.

You are so powerful.

That's why this is happening.

Your brain knows that it has the power to help you get out of any situation.

And unfortunately,

Your brain knows that going into a panic attack or a deep state of anxiety is a sure-fire way to get you out of some kind of situation that you're in.

And it definitely does that,

Right?

But it's too intense.

It's too much.

So we have to start to communicate with our powerful brain and use that power in a different way.

And that's what we're going to do together.

You're going to use the power of your brain to re-script your thinking so that you can tell your brain it's okay.

Say it with me.

Say it internally.

It's okay,

Brain.

It's okay,

Brain.

Everything is all right.

You can calm down.

You don't have to overreact.

I don't need this adrenaline,

Brain.

I don't need this rush.

I don't need this feeling.

Calm down,

Brain.

Calm down.

Everything is okay.

Start to take deeper,

Slower breaths with me.

Long,

Slow,

Deep breaths.

And I really mean it,

Even though it feels like your mind is going crazy and it's racing all over the place and you've got all these things happening in your body.

Pull your attention in.

Zone in to my voice and start to calm your breath down.

Take a nice big,

Deep breath in with me.

Breathe in all the way down to your tummy.

I mean,

Really forcefully.

Breathe in.

And then breathe it out with some force as if you're sighing or releasing something out of your body.

Breathe in a nice big,

Deep breath.

Really,

Really,

Really forceful deep breath.

And breathe out.

Sigh it out.

Let go of this rush that you're feeling.

Breathe it out like that.

Breathe in a nice big,

Deep breath.

Stay with me.

Don't lose your focus.

Stay with me.

Breathe in.

Nice big,

Deep breath.

Come on.

All the way down to your toes this time.

Really,

Really deep.

Hold it in there for a second.

Hold it.

Hold it.

And then release.

Let it go.

Now let's calm that down even more.

Breathe in a nice,

Slow,

Deep breath with me.

But now we're going to count because the counting helps our brain to stay busy.

But it's really important that you count with me.

Don't let your brain race off to something else.

Don't let your brain get pulled by that voice that says,

Panic,

Panic,

This feels so bad.

I'm going to die.

Panic.

Don't go there.

I know what you're feeling,

But don't go there.

Allow yourself to stay with me and breathe.

Follow my count.

Breathe in.

Two,

Three.

Breathe out.

Two,

Three.

Breathe in.

Two,

Three.

Breathe out.

Two,

Three.

Come on,

You can do it.

Two,

Three.

Breathe out.

Two,

Three.

Breathe in.

Two,

Three.

Breathe out.

Two,

Three.

Keep breathing just like that.

Start counting.

What also is helpful is you use your fingers.

So one,

Every count,

Squeeze the tips of one of your fingers.

Breathe in.

Squeeze.

Breathe out.

Squeez,

Ith.

Squeeze.

Breathe in.

Squeeze.

Breathe out.

Squeeze.

Breathe in.

Squeeze.

Breathe out.

Squeeze.

Focus your mind on the sensations of what the squeezing feels like on the tips of your fingers.

As you're also counting,

Breathe in.

Squeeze.

Breathe out.

Squeeze.

Now I'm going to slow it down even more.

So follow my tone.

Follow my pace.

Breathe in.

Squeeze.

Breathe out.

Squeeze.

Squeeze,

Breathe in,

Squeeze,

Breathe out,

Squeeze.

If it's available to you,

Walk.

Use your pace also as a rhythm.

So just walk.

You can walk in circles,

You can walk in a straight line,

You can go outside and start to feel the fresh air while you're doing this if possible.

If you're stuck in an isolated small space don't worry about it.

Use your feet as well.

I tap my feet so as you squeeze use a tap,

Breathe in,

Squeeze and tap,

Breathe out,

Squeeze and tap,

Breathe in,

Squeeze and tap,

Breathe out,

Squeeze and tap,

Breathe in,

Squeeze and tap,

Breathe out,

Squeeze and tap.

So busy,

Just occupy your mind,

Keep busy,

Keep doing what I'm saying.

You're zoning in your focus,

You're pulling in your energy,

You're using your power to do exactly what I'm telling you to do and while we're doing all of these things you're starting to calm down,

Trust me.

Now we're going to slow down our breathing even more.

So what I'm going to do now is I'm going to breathe to four,

So breathe in,

Two,

Three,

Four,

Hold,

Breathe out,

Two,

Three,

Four,

Hold.

Much slower,

Breathe in,

Two,

Three,

Four,

Hold,

Breathe out,

Two,

Three,

Four,

Hold.

If it feels good still keep squeezing your fingers,

Breathe in,

Two,

Three,

Four,

Hold.

Now you can squeeze them on the counts,

Breathe out,

Two,

Three,

Four,

Hold.

We're slowing everything down,

Your heart is starting to slow down,

Your breathing is calming your parasympathetic nervous system,

You're slowing down.

Keep telling your brain,

All is well brain,

All is well.

I love you,

Thank you for being on guard for me,

Thank you for watching over me but everything is okay.

I don't need to be in a rush,

I don't need to panic,

Everything is just awesome.

It's okay brain,

It's okay brain and as you're speaking to yourself and you're saying this internally,

Still keep taking that nice long slow deep breath.

Know that you're not alone,

Know that I'm right here with you,

Know that I can feel everything you're feeling,

Know that you're not the only one in the world that this is happening to.

There's thousands and thousands and thousands of people have felt exactly what you're feeling right now and guess what?

There's thousands and thousands and thousands of people that can take control of their anxiety just like you're doing right now.

You're pulling yourself back into control,

You are the boss of your body.

Your brain is just reacting because it's your best friend but your best friend is listening to you so tell your brain,

It's okay brain,

It's okay.

Thank you so much brain,

I love you but all is well.

Look around and see that you're safe,

Look around and know that you're okay,

Your body is okay,

Nothing bad is gonna happen.

Everybody's okay,

Know that your loved ones are okay,

The world is okay even though at times it's just an absolute mess,

The world is even okay,

Everything will be alright,

Everything is okay.

Tell yourself I am strong,

I am strong,

I can do this,

I can control this,

I am the boss of my brain,

I am the boss of my body,

I have complete control over my environment,

I can walk out of any situation that stresses me out,

I don't have to stay here,

I can leave,

I can make choices that are good for me,

It's okay brain,

It's okay.

Notice that you're calming down more and more and more,

You're taking back your power,

You're doing such a good job,

I'm right here with you,

We're doing this together,

I'm proud of you,

You've got this.

Keep breathing,

Let's get back to our breathing,

Let's do some more counting,

Breathing in,

Two,

Three,

Four,

Stay with me,

Nice long slow deep breaths,

Breathing out,

Two,

Three,

Four,

Breathing in,

Two,

Three,

Four,

Feeling calmer and calmer and calmer and calmer,

Breathing in,

Two,

Three,

Four,

Breathing out,

Two,

Three,

Four.

If you feel a second wave of anxiety flush through your body,

Know that that's completely normal.

Many times I thought okay I've got this,

I'm good and then all of a sudden my body would rush back into something,

The thought would trigger something and my body would go off all again,

All these alarms would start all over again.

It's okay,

You just conquered the first one,

The second one's gonna be easy if that's happening to you,

Just pull back your focus,

Breathe even deeper,

Breathe even stronger with more intention of controlling and channeling your power to calm down your brain.

It's okay brain,

I'm okay,

It's okay,

I love you,

I appreciate you,

Thank you for taking care of me,

All is well.

I was just a little bit stressed,

I was triggered,

I had too much coffee,

I had too much sugar,

Whatever it is that triggered your attack,

Tell your brain that's all that it was,

It was just a small dark space,

Everything's okay now brain or it was just a big crowd of people,

Too many people,

I felt overwhelmed brain but now I'm okay,

I'm safe,

I am grounded to the earth,

Stamp your feet around so that you can feel the ground underneath your feet,

If you're walking,

Walk with more intention,

Really stomp down your feet so that you can feel them underneath you,

If you're sat in your car or you're in a building just move your feet,

Grab the earth with your toes,

If you're wearing shoes,

Squeeze your shoes inside of your toes,

Just get connected to your feet and the earth and know that you're stable,

You're grounded,

The earth is supporting you,

You're not gonna fall,

You're not going anywhere,

The earth's got your back,

She's with you too,

Just like I'm with you,

You're safe,

You're grounded,

You're stable in your body,

Feel the energy of your body,

Feel how strong you are,

You're not a weak person,

This is just your brain trying to help you,

Your brains just got a little bit confused,

It thinks that panic attacks help you,

So now we have to train your brain to say,

No I don't need the panic attack,

Thank you very much,

I just need a little bit of warning,

Maybe a little gentle feeling in my tummy that says,

Hmm this doesn't feel good,

Maybe I should leave,

I don't need the full false panic attack,

Thank you very much,

But thank you brain,

I love you,

I appreciate you for trying to help me,

But that's way too much help,

Let's get back to your breathing,

Breathing in,

Two,

Three,

Four,

Squeezing your fingers still if it feels good,

Breathing out,

Two,

Three,

Four,

You're doing such a good job,

You're doing so good,

Just keep doing what you're doing,

Eventually this will pass,

It will pass,

Tell yourself this is just this moment,

This will pass,

I am safe,

I am okay,

I have this under control,

All is well,

Nothing to worry about,

Nice big deep breath out,

Sigh that out,

Sigh it all out,

All is well,

All is well,

Keep counting,

Keep squeezing your fingers,

Keep walking,

What's also good if you can see outside is to identify things that you can see,

I see a blue sky,

I see green grass,

I see cars,

I see people,

I see a red hat,

I see yellow shoes,

Anything that makes you think of something other than this craziness that you feel inside of your body,

Occupy your brain with something other than scary thoughts,

You've got this,

You don't need to panic,

All is well,

I'll stay here with you for as long as you need to,

I'm going to be quiet now though,

Keep counting,

Keep pacing,

Keep identifying things outside,

Keep breathing and counting and feeling that breath in your body,

Keep talking to your brain,

Know that you're safe,

All is well,

You've got this,

I feel you,

I'm with you,

I'm not going anywhere.

You