How to Stop an Anxiety Attack –How to Stop an Anxiety Attack –In 20 SecondsIn 20 Secondshttp://Natural-Alternative-http://...
There’s an effective andThere’s an effective andfast CBT techniquefast CBT techniquethat can stop anthat can stop ananxiet...
This technique is calledThis technique is called““The 20 SecondThe 20 SecondCountdown”.Countdown”.It especially works if y...
• IveIve ""stolenstolen"" this exercisethis exercise ((withwithpermissionpermission)) from thefrom thePanic Away programPa...
The 20 Second CountdownThe 20 Second Countdown• When you feel the sensations of aWhen you feel the sensations of apanic at...
• After the 20 seconds areAfter the 20 seconds arecomplete it must stop makingcomplete it must stop makingempty threats. Y...
• If you heart is going to explodeIf you heart is going to explode then itthen ithas 20 seconds to do sohas 20 seconds to ...
• You get the pictureYou get the picture.. By setting a specific time frame youBy setting a specific time frame youestabli...
• You think to yourself “I am not prepared toYou think to yourself “I am not prepared tospend my time worrying about thiss...
• Then start countingThen start counting -- ButButnice and slowlynice and slowly, don’t, don’trattle it off as fast as you...
To really help tease it out, break the last fewTo really help tease it out, break the last fewnumbers into fractionsnumber...
Count your wayCount your wayto freedomto freedom..Count your wayCount your wayto confidenceto confidence..
Is This Technique Enough toIs This Technique Enough toStop Anxiety Attacks?Stop Anxiety Attacks?• It will stop your panic ...
To your health and happiness,To your health and happiness,http://natural-alterntive-therapies.comhttp://natural-alterntive...
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How to stop an anxiety attack - In 20 Seconds

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How to stop an anxiety/panic attack in 20 seconds - The 20 second countdown technique is revealed.

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How to stop an anxiety attack - In 20 Seconds

  1. 1. How to Stop an Anxiety Attack –How to Stop an Anxiety Attack –In 20 SecondsIn 20 Secondshttp://Natural-Alternative-http://Natural-Alternative-Therapies.comTherapies.com
  2. 2. There’s an effective andThere’s an effective andfast CBT techniquefast CBT techniquethat can stop anthat can stop ananxiety/panic attackanxiety/panic attackdead in its tracks, indead in its tracks, in20 seconds.20 seconds.
  3. 3. This technique is calledThis technique is called““The 20 SecondThe 20 SecondCountdown”.Countdown”.It especially works if youIt especially works if youuse it the minute youuse it the minute youfeel the pressure offeel the pressure ofanother anxiety attackanother anxiety attackcoming.coming.
  4. 4. • IveIve ""stolenstolen"" this exercisethis exercise ((withwithpermissionpermission)) from thefrom thePanic Away programPanic Away program (dont tell(dont tellanyone…:)…anyone…:)…• Its easy and not hard toIts easy and not hard toremember.remember.• And here’s how it’s done:…And here’s how it’s done:…
  5. 5. The 20 Second CountdownThe 20 Second Countdown• When you feel the sensations of aWhen you feel the sensations of apanic attack building do thepanic attack building do thefollowingfollowing:: Tell the panic that it hasTell the panic that it has20 seconds to initiate the full20 seconds to initiate the fullpanic attackpanic attack.. 20 seconds and no20 seconds and nomoremore..
  6. 6. • After the 20 seconds areAfter the 20 seconds arecomplete it must stop makingcomplete it must stop makingempty threats. You are allowingempty threats. You are allowing20 seconds for it to fully manifest20 seconds for it to fully manifestbut not a second more. Whateverbut not a second more. Whateverthe bodily sensation that you fearthe bodily sensation that you fearis, it must happen within that 20is, it must happen within that 20second time frame.second time frame.
  7. 7. • If you heart is going to explodeIf you heart is going to explode then itthen ithas 20 seconds to do sohas 20 seconds to do so..• If you are going to lose controlIf you are going to lose control, then, thenyour mind has 20 seconds to do so.your mind has 20 seconds to do so.• If you are going to faintIf you are going to faint – 20 seconds!– 20 seconds!But absolutely no more time than that.But absolutely no more time than that.
  8. 8. • You get the pictureYou get the picture.. By setting a specific time frame youBy setting a specific time frame youestablishestablish boundaries of controlboundaries of control.. You turn it into aYou turn it into agame wheregame where you call fear’s bluffyou call fear’s bluff .. If it were a pokerIf it were a pokergame, you are asking anxiety to show its handgame, you are asking anxiety to show its hand.. ThisThisworks because it establishes a sense of control withinworks because it establishes a sense of control withinyour mind and bodyyour mind and body..
  9. 9. • You think to yourself “I am not prepared toYou think to yourself “I am not prepared tospend my time worrying about thisspend my time worrying about this.. I’veI’vehad enoughhad enough.. I am going to beI am going to begenerous and give it 20 secondsgenerous and give it 20 secondsbut after 20 seconds and nothingbut after 20 seconds and nothinghas happenedhas happened then the opportunity hasthen the opportunity hasofficially passed and I am going to go backofficially passed and I am going to go backto what I was doingto what I was doing..””
  10. 10. • Then start countingThen start counting -- ButButnice and slowlynice and slowly, don’t, don’trattle it off as fast as yourattle it off as fast as youcancan.. Really tease it outReally tease it outlike you did when youlike you did when youwere a child and youwere a child and younever wanted to reachnever wanted to reachzerozero.. Teasing it out is theTeasing it out is thekey because it allows youkey because it allows youto feel generous and thatto feel generous and thatyou are giving anxietyyou are giving anxietyevery chance possibleevery chance possible..Deep down you knowDeep down you knowthere is really nothing tothere is really nothing tofearfear..
  11. 11. To really help tease it out, break the last fewTo really help tease it out, break the last fewnumbers into fractionsnumbers into fractions.. 5…………………………5…………………………....4…………………………4…………………………....3…………………………… 2…and three3…………………………… 2…and threequarters… 2…and half………………quarters… 2…and half………………2…………………………2………………………….... 1…and three1…and threequarters…quarters… ((last chance anxietylast chance anxiety)) 1…and1…andhalf………………half……………… ((I really cant wait any longerI really cant wait any longer))1…………………………1………………………….... 00.. Sorry too late we’veSorry too late we’vereached the endreached the end..
  12. 12. Count your wayCount your wayto freedomto freedom..Count your wayCount your wayto confidenceto confidence..
  13. 13. Is This Technique Enough toIs This Technique Enough toStop Anxiety Attacks?Stop Anxiety Attacks?• It will stop your panic attack right now, butIt will stop your panic attack right now, butit WON’T resolve your generalit WON’T resolve your generalanxiety or panic disorderanxiety or panic disorder..• InIn Panic AwayPanic Away (Click to see the official(Click to see the officialwebsite) you will find a complete CBTwebsite) you will find a complete CBTprogram that you can implement from theprogram that you can implement from theprivacy of your own home, without goingprivacy of your own home, without goingto counseling (and a fraction of its cost...)to counseling (and a fraction of its cost...)
  14. 14. To your health and happiness,To your health and happiness,http://natural-alterntive-therapies.comhttp://natural-alterntive-therapies.com

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