This technique really works. A doctor told me whilst in a panic attack in her office to look at the wall, describe the colour, look and describe in detail a plug socket on the wall and so on. She totally diverted my brain and the attack was over
Just went into a bad panic attack in the car and had to parked. Iv been real tired today from lack of sleep and any tired sensation throws me off and I get anxiety. This has helped so much. If I can get home then it helps but I can’t go home for a while.
I used to work at a high end salon and was starting to get anxiety and realized it was because I was working with a bunch of narcissist ego obsessed sociopaths and the clients were all the walking dead. Thankfully I don't work in that environment anymore and anxiety is gone.
Something that worked for me was making sure I had a soft gaze forward, but to become aware of my peripheral vision. This may be tapping into the vagus nerve and may have a physiological calming effect
I did this & oh WOW….Thank u for posting. I had COVID about 3 1/2 weeks ago & although I’m negative now this has been hell. The panic attacks r terrible!!!! I felt like. “I’m going to die, my hearts going to explode & top of my head feels like it’s going to burst open. So I googled how to help a panic attack & ur video came up. I’m so glad it did because I feel fine now…..I can’t believe it worked but it did. Very grateful u were on here Thank u for ur post.👍✨🏆✨🙏
Very informative, thank you. 😊 when you said, "Listen to sounds, I had to smile ." I can only hear my 2 tinnitus, one in each ear. The other techniques are very promising. ❤😊
Im 38 years old. Always used to smoke away all negative emotions ,sigarets and weed, for at least 23 years nonstop. I quit smoking a few mounths ago because of a scary cognitive experience (depersonalization kind of symptoms and others). Im just starting to learn about maybe this being panic attacks . After all information the past few weeks about things that work and things that wont work i came across your channel and really want to tell you that listening to somebody like you who knows so much about this is really a blessing for me and everybody experiencing these scary feelings. This is new for me wich makes it extra scary and just listening to you and how you explain it is already very calming to me. I wish you lots of love and happiness 🙏🏼 people like you make this world a beautiful place
Thank you for this video, Barbara! I’ve struggled on & off over the years with managing panic attacks. After watching this video I see the benefits and I’ve saved it so I can easily refer back to it in the future when I’m experiencing panic. This is a great tool to add to my toolbox. ☺️ Thanks again! 💚
I like this exercise- first aid for panic attacks!, how cool is THAT? I don't have (physiological) panic attacks myself, but this definitely dropped me into a very serene meditative state that just feels very soft. Thank you Barbara, that's very nice, and well worth making a habit of, and may come in handy to help someone else in crisis. My mother has been having panic attacks that have led to her hospitalization, usually in response to a (fear of a) power outage that may cause a disruption to her breathing equipment, despite having a portable oxygen concentrator AND a fully charged standby power supply that would last for days. She's very prone to emotional dysregulation and dependence anyway, but I'm going to share this with her, maybe she'll actually try it and get some benefit. The "out of the blue" type of attacks seem to me to be related to cPTSD emotional flashbacks. I seem to have something similar that usually affects my mood and executive functioning, sometimes acutely (mental shutdown) in social situations, but also chronically in a more pervasive and broad sense. Occassionally, I've had delayed physiological responses to stress incidents (blood pressure spikes from a normally healthy reading, with extreme headaches, and onset of illness, etc.). I recognize the broader and more pervasive patterns as part of my (self-assessed and self-managing) schizoid adaptations, likely with origins in Autism spectrum/Asperger's. CBT and DBT are commonly found to be ineffective, and sometimes harmful, for most of the symptoms, and I wonder what your thoughts might be as related to this potential form of "panic". Is it likely that this might be a form of panic attack with the emotional and physiological components obscured due to physical and/or emotional dissociation? , perhaps related to "emotional flashbacks"? How might that be determined?, and are there techniques that might reduce the impact in this personality arrangement, or help restore more stable functioning in acute episodes? I know that's a lot, but any insights might be helpful, and certainly appreciated. Thanks.
I sometimes have a panic attack in the middle of the night (like after a bad dream). I have found one technique that really helps me in the dark. I do my motility exercises and COUNT. Yes, counting helps focus my mind so I don't lose my place. Lying on my right side, I move my left arm in circles like a propeller to the count of 10. Then with the same arm I extend it over my head and down to my thigh to the count of ten. Then I do a swimming motion to the count of 10. Then I turn over on the other side and repeat. The physical motion and making sure I am feeling the stretch of my muscles and then the counting works pretty much every time. It's hard to make yourself do this when your heart is racing and you feel like you are outside of your mind, but if you force youself, it centres you. I think the counting (which you want to keep slower rather than fast) kind of brings the breathing into normal range too.
It helped me calm down and I will use this technique to stop my panic attacks and work towards no anxiety with your videos and other things. Thank you so much with the help for me and others here.
Amazing help for people who are suffering with this debilitating condition. Thankyou. Something i do if stuck at traffic lights is tap my right leg and saying RIGHT LEG and tapping my left leg and naming that too. It helps. I like the idea of looking for colours and details around...will definitely try this.
Thank you so much, i just felt the panic attack starting and searched the YT for a video to help me cope with it. Found your video and it calmed me down in just few minutes. Thank you Doctor and be blessed ❤
Coming at ya at 2 am after waking up with a bad panic attack. After this video my panic isn't totally gone but I'm in a more controlled state. The searching for colors was the most helpful for me, even though while I was looking for them I was having trouble even naming the object/color in my mind. But giving my brain something to focus on helped.
Thank you so much for this… You’re very very helpful and you are very very appreciated. I don’t know why, but when I go to the breathing, brings my anxiety back up… Why is that… Thank you so much.
Hello in your video you mentioned “one more breathing exercise” but then you discussed anticipatory panic/thought work. I would love to hear about that one more breathing exercise. Thank you 🙂
Very hard for me as a truck driver always needing to drive. I never used to fall into panic until something happened to me and now it's a never ending cycle. I used to be able to drive anywhere and over any mountain but now i panic going over small hills and bridges. The main struggle has been around swallowing. I inhaled saliva while driving last year in a deep state of depression and for some reason has kept me in constant ptsd cycles of over thinking swallowing, afraid to do it, tongue feeling weird.... and of course just getting in endless mind battles around the whole thing. what the heck do i do if I'm driving? I can take breaks (as i have been more often than not). But it's slows me down in everything and not being able to drive so long risks me being late. And if i push through it, I'm just so exhausted at the end of the day. Never would've thought something like that could throw my whole life off but it's crazy and i haven't been able to find my way out of it the last 1.5 years. And sheesh, time and circumstances don't wait! 😥.
Sooooo WELCOME and sooooo WELDOOOOOOWN everlife livelife livelife wonderfulyy real right Notnotnotnot series oll the time sometimes choking test playing and soo
I have panic attacks when driving my car so feel limited in which of the suggested techniques I can use . Barbara I have just been referred to your channel and enjoying the videos and really helpful advice. Is there a technique you could recommend for when driving on motorway or driving on narrow bendy road? Thank you in advance.
It has helped me yesterday. Now i am experiencing anxiety and i do not understand why, some days i am fine and some days i am a mess. I get bloated and it is like i can feel the adrenaline in my body, plus the impending doom, like something bad will happen soon
thanks for your efforts! how do you feel about the "physiological sigh," wherein the person does a double inhale to bring in more oxygen, and breathes out slowly, which directly slows the heart beat down? This imitates what babies do when they cry. Also breathing with the diaphragm seems to help in this process.
Hi: The double inhale sounds interesting - is it helpful for you? The slow exhale is super important and yes, diaphragmatic breathing throughout... In this video I focused more on grounding initially because I hear from so many people that the focus on breathing makes them anxious. But when you can figure out diaphragmatic breathing and practice it so it becomes second nature, it is so, so helpful!
@@BarbaraHeffernan it's very helpful. The science behind it is abit touchy to describe to patients however, but the lungs and heart are in a constant trade-off based on the room the heart has to expand. When the lungs expand, the heart has less room and speeds up, when the lungs contract, the heart has more room and slows down. Andrew Huberman talks about this a fair bit on his channel actually.
I have bad anxiety and ocd and lately I’ve been having a lot of Deja vu daily. Sometimes multiple times a day, it can last moments or seem like for an hour, it freaks me out and scares me. Is this common? can’t find anything on it
I worked with a client who had a lot of deju vu and it freaked him out. We basically worked on how to think about it - and not read another meaning into it or think that there was something wrong with it. I get the feeling occasionally and have always thought it was kind of cool. I think this is a good article that also mentions that it can happen more often when you are stressed. But main thought would be to not be anxious about Deja vu! www.sciencefocus.com/the-human-body/deja-vu
Unfortunately these tips don't help me. My panic response is associated with thought fusion. I consider my neck pain as a somatic panic symptom or panic response. If I evoke pain, then I stop moving the speech muscles causing a speech block during speech production. I evoke neck pain because I label myself as a person who stutters. Any tips to reduce the panic response as neck pain?
Hi: This is exactly the situation of a client I worked with awhile ago. He never felt he got the breathing techniques "right" but changing his focus in that situation ended up preventing the panic attacks. But I talk about the long term healing for panic in these two videos: czcams.com/video/iaCzbxcyFOoh/video.htmlttps://czcams.com/video/5Y1d9LsQ5tQ/video.html Longer term healing is needed, not only the "in the moment" techniques. Also, practicing the grounding and breathing when you are feeling "ok" on a regular basis is also needed. This way the techniques become more ingrained and you can access them prior to a panic attack starting, Hope that is helpful!
In my wholE lifE Experience mean it was thought timE somebody hug my self I just not Except not meant it means Reason some issue , anyweys but I RelizE notnot better when some body Understands iam Real right Naturally it was hry absuttlyyyy owsome wEdoooooown offcourseee offcourseee .must bE Ecept Next timE concentration notnot takE serious Every issuE and then after I RelizE oh Ecept that hug offcourseee ops, I EvEr hug my sElf, in this casE study learn Even take yEb YEp concentration calm
This technique really works. A doctor told me whilst in a panic attack in her office to look at the wall, describe the colour, look and describe in detail a plug socket on the wall and so on. She totally diverted my brain and the attack was over
Just went into a bad panic attack in the car and had to parked. Iv been real tired today from lack of sleep and any tired sensation throws me off and I get anxiety. This has helped so much. If I can get home then it helps but I can’t go home for a while.
I used to work at a high end salon and was starting to get anxiety and realized it was because I was working with a bunch of narcissist ego obsessed sociopaths and the clients were all the walking dead. Thankfully I don't work in that environment anymore and anxiety is gone.
I feel like that's everywhere now. 😒
Good tips to guide others in a panic attack. Thanks
I truly hope it is helpful!!
Something that worked for me was making sure I had a soft gaze forward, but to become aware of my peripheral vision. This may be tapping into the vagus nerve and may have a physiological calming effect
I did this & oh WOW….Thank u for posting. I had COVID about 3 1/2 weeks ago & although I’m negative now this has been hell. The panic attacks r terrible!!!! I felt like. “I’m going to die, my hearts going to explode & top of my head feels like it’s going to burst open. So I googled how to help a panic attack & ur video came up. I’m so glad it did because I feel fine now…..I can’t believe it worked but it did. Very grateful u were on here Thank u for ur post.👍✨🏆✨🙏
Very informative, thank you. 😊 when you said, "Listen to sounds, I had to smile ."
I can only hear my 2 tinnitus, one in each ear. The other techniques are very promising. ❤😊
I just clicked for future use, really found the color finding execise useful!
Wonderful!!
Im 38 years old. Always used to smoke away all negative emotions ,sigarets and weed, for at least 23 years nonstop. I quit smoking a few mounths ago because of a scary cognitive experience (depersonalization kind of symptoms and others). Im just starting to learn about maybe this being panic attacks . After all information the past few weeks about things that work and things that wont work i came across your channel and really want to tell you that listening to somebody like you who knows so much about this is really a blessing for me and everybody experiencing these scary feelings. This is new for me wich makes it extra scary and just listening to you and how you explain it is already very calming to me. I wish you lots of love and happiness 🙏🏼 people like you make this world a beautiful place
Thank you so much Barbara! I have never gotten this information before but definitely plan to use it the next time I panic. Love and blessings ❤🙏🙂
So pleased it is helpful for you! And thank you for letting me know :)!
Thanks Barbara, I'm feeling calmer, I'm going to start the video over and do the steps again so I can go to sleep hopefully. Xx
Thank you for this video, Barbara! I’ve struggled on & off over the years with managing panic attacks. After watching this video I see the benefits and I’ve saved it so I can easily refer back to it in the future when I’m experiencing panic. This is a great tool to add to my toolbox. ☺️ Thanks again! 💚
You are so welcome! Thanks for letting me know it is useful! I truly hope it helps. And next week, I'll be releasing one on overcoming them long term!
I like this exercise- first aid for panic attacks!, how cool is THAT? I don't have (physiological) panic attacks myself, but this definitely dropped me into a very serene meditative state that just feels very soft. Thank you Barbara, that's very nice, and well worth making a habit of, and may come in handy to help someone else in crisis. My mother has been having panic attacks that have led to her hospitalization, usually in response to a (fear of a) power outage that may cause a disruption to her breathing equipment, despite having a portable oxygen concentrator AND a fully charged standby power supply that would last for days. She's very prone to emotional dysregulation and dependence anyway, but I'm going to share this with her, maybe she'll actually try it and get some benefit.
The "out of the blue" type of attacks seem to me to be related to cPTSD emotional flashbacks. I seem to have something similar that usually affects my mood and executive functioning, sometimes acutely (mental shutdown) in social situations, but also chronically in a more pervasive and broad sense. Occassionally, I've had delayed physiological responses to stress incidents (blood pressure spikes from a normally healthy reading, with extreme headaches, and onset of illness, etc.). I recognize the broader and more pervasive patterns as part of my (self-assessed and self-managing) schizoid adaptations, likely with origins in Autism spectrum/Asperger's. CBT and DBT are commonly found to be ineffective, and sometimes harmful, for most of the symptoms, and I wonder what your thoughts might be as related to this potential form of "panic". Is it likely that this might be a form of panic attack with the emotional and physiological components obscured due to physical and/or emotional dissociation? , perhaps related to "emotional flashbacks"? How might that be determined?, and are there techniques that might reduce the impact in this personality arrangement, or help restore more stable functioning in acute episodes? I know that's a lot, but any insights might be helpful, and certainly appreciated. Thanks.
I sometimes have a panic attack in the middle of the night (like after a bad dream). I have found one technique that really helps me in the dark. I do my motility exercises and COUNT. Yes, counting helps focus my mind so I don't lose my place. Lying on my right side, I move my left arm in circles like a propeller to the count of 10. Then with the same arm I extend it over my head and down to my thigh to the count of ten. Then I do a swimming motion to the count of 10. Then I turn over on the other side and repeat. The physical motion and making sure I am feeling the stretch of my muscles and then the counting works pretty much every time. It's hard to make yourself do this when your heart is racing and you feel like you are outside of your mind, but if you force youself, it centres you. I think the counting (which you want to keep slower rather than fast) kind of brings the breathing into normal range too.
What if you’re constantly in an anticipatory state, constant spikes and fighting to breathe all day every day
I been struggling to breathe for 2yrs now 😢
It helped me calm down and I will use this technique to stop my panic attacks and work towards no anxiety with your videos and other things.
Thank you so much with the help for me and others here.
SO pleased this helped... and I appreciate your letting me know! Wishing you health and healing!
@@BarbaraHeffernan It's a hard journey but I will get there thank you.
Wow! This is extremely useful. I plan to practice this and keep it in my "tool kit" for any future panic attacks.
Perfect! I truly hope it is super useful!
Umbrella bag and the wall and favorite color is blue
blue surfboard, blue cup, blue star
favourite colour pink
pink eyeshadow and pink lamp
Amazing help for people who are suffering with this debilitating condition. Thankyou.
Something i do if stuck at traffic lights is tap my right leg and saying RIGHT LEG and tapping my left leg and naming that too. It helps. I like the idea of looking for colours and details around...will definitely try this.
Panic attacks while driving are the worst
Thank you so much, i just felt the panic attack starting and searched the YT for a video to help me cope with it. Found your video and it calmed me down in just few minutes. Thank you Doctor and be blessed ❤
Blessings to you Barbra...🙏
Sometimes,i believe that my husband makes my panic attack more intense....
You're amazing thank you
Thank you. 🙏
You are so welcome
Thank you very much for this, Doctor! What a great, practical tool to use in the moment. Much appreciated. 🙇♂️
Thank you for this!
You are so welcome!!
Thank you so much for all the content you're posting on your channel. This is helping me a lot reduce my anxiety
Coming at ya at 2 am after waking up with a bad panic attack. After this video my panic isn't totally gone but I'm in a more controlled state. The searching for colors was the most helpful for me, even though while I was looking for them I was having trouble even naming the object/color in my mind. But giving my brain something to focus on helped.
Thank you ❤
Im from philippines and im new to your channel. I start listening to all your videos.
Awesome! Glad you're here.
Thank you so much for this… You’re very very helpful and you are very very appreciated. I don’t know why, but when I go to the breathing, brings my anxiety back up… Why is that… Thank you so much.
I appreciate you so much.
Hello in your video you mentioned “one more breathing exercise” but then you discussed anticipatory panic/thought work. I would love to hear about that one more breathing exercise. Thank you 🙂
Thank you for your videos I follow your channel and your videos have helped me! ... This video is very nice and precise Thank you again 🙏
Very hard for me as a truck driver always needing to drive. I never used to fall into panic until something happened to me and now it's a never ending cycle. I used to be able to drive anywhere and over any mountain but now i panic going over small hills and bridges. The main struggle has been around swallowing. I inhaled saliva while driving last year in a deep state of depression and for some reason has kept me in constant ptsd cycles of over thinking swallowing, afraid to do it, tongue feeling weird.... and of course just getting in endless mind battles around the whole thing. what the heck do i do if I'm driving? I can take breaks (as i have been more often than not). But it's slows me down in everything and not being able to drive so long risks me being late. And if i push through it, I'm just so exhausted at the end of the day. Never would've thought something like that could throw my whole life off but it's crazy and i haven't been able to find my way out of it the last 1.5 years. And sheesh, time and circumstances don't wait! 😥.
Sooooo WELCOME and sooooo WELDOOOOOOWN everlife livelife livelife wonderfulyy real right Notnotnotnot series oll the time sometimes choking test playing and soo
I have panic attacks when driving my car so feel limited in which of the suggested techniques I can use . Barbara I have just been referred to your channel and enjoying the videos and really helpful advice. Is there a technique you could recommend for when driving on motorway or driving on narrow bendy road? Thank you in advance.
Iam aple to NoticE in Each days caming sooo dEvEloping mproving
Thank you,
You are welcome! I truly hope it is helpful!
than you so much
Also my favourite fresh air
It has helped me yesterday. Now i am experiencing anxiety and i do not understand why, some days i am fine and some days i am a mess. I get bloated and it is like i can feel the adrenaline in my body, plus the impending doom, like something bad will happen soon
Oh and thanks for making this video. Very helpful
Right.
thanks for your efforts! how do you feel about the "physiological sigh," wherein the person does a double inhale to bring in more oxygen, and breathes out slowly, which directly slows the heart beat down? This imitates what babies do when they cry. Also breathing with the diaphragm seems to help in this process.
Hi: The double inhale sounds interesting - is it helpful for you? The slow exhale is super important and yes, diaphragmatic breathing throughout... In this video I focused more on grounding initially because I hear from so many people that the focus on breathing makes them anxious. But when you can figure out diaphragmatic breathing and practice it so it becomes second nature, it is so, so helpful!
@@BarbaraHeffernan it's very helpful. The science behind it is abit touchy to describe to patients however, but the lungs and heart are in a constant trade-off based on the room the heart has to expand. When the lungs expand, the heart has less room and speeds up, when the lungs contract, the heart has more room and slows down. Andrew Huberman talks about this a fair bit on his channel actually.
Right EvEr.Estlyyyyyy
I have bad anxiety and ocd and lately I’ve been having a lot of Deja vu daily. Sometimes multiple times a day, it can last moments or seem like for an hour, it freaks me out and scares me. Is this common? can’t find anything on it
I worked with a client who had a lot of deju vu and it freaked him out. We basically worked on how to think about it - and not read another meaning into it or think that there was something wrong with it. I get the feeling occasionally and have always thought it was kind of cool. I think this is a good article that also mentions that it can happen more often when you are stressed. But main thought would be to not be anxious about Deja vu!
www.sciencefocus.com/the-human-body/deja-vu
Qualty flowers
Hoodie shirt pillow love purple
thought is important must bE positive better benefits my self is othEr iam my sElf other sooo simple
Im having a panic atralc nlw. Im teying very hard to follow this. It is hard. Im trying even though im scared.
down Earth sooo woderful yEb yEb soo truEEEE
How do you stop panic attacks while driving?
This is sooo truEEE Even intations presures againest, Estlyyyyy RelizE sooo Expert knows sooo yerssss yerssrsss yerssss yerssss, Estlyyyyyyyyyyy.
Unfortunately these tips don't help me. My panic response is associated with thought fusion. I consider my neck pain as a somatic panic symptom or panic response. If I evoke pain, then I stop moving the speech muscles causing a speech block during speech production. I evoke neck pain because I label myself as a person who stutters. Any tips to reduce the panic response as neck pain?
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What if I am having a panic attack in line paying for my groceries at the grocery store?
Or in my car?
Hi: This is exactly the situation of a client I worked with awhile ago. He never felt he got the breathing techniques "right" but changing his focus in that situation ended up preventing the panic attacks. But I talk about the long term healing for panic in these two videos:
czcams.com/video/iaCzbxcyFOoh/video.htmlttps://czcams.com/video/5Y1d9LsQ5tQ/video.html
Longer term healing is needed, not only the "in the moment" techniques. Also, practicing the grounding and breathing when you are feeling "ok" on a regular basis is also needed. This way the techniques become more ingrained and you can access them prior to a panic attack starting, Hope that is helpful!
Blue lid on a bottle, blue tealight holder, blue buddha statue
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generally Notnotnotnot noticE this is tuEE, concentration
SENERATIONSSS from now on I have to bE bEtttttttttter and knows soooo adults
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