In order to stop an anxiety attack, the brain must stop engaging the “Flight or Fight Response” through the Sympathetic Nervous System, and begin engaging the “Relaxation Response” through the Parasympathetic Nervous System. Providing that the state of fear has not escalated into a panic, the following techniques will easily bring about a calm state!

1. How to Stop
Anxiety Attacks
in just one
minute

2. WHAT IS AN ANXIETY
ATTACK?
are frightening events
of intense fear, lasting for just a few
minutes or up to several days. The
term is often used interchangeably
with . This is because
both types of attacks share the same
physical symptoms, including:
Pounding – rapid heart.
Difficulty breathing.
Chest tightness and/or pain.
Faintness or dizziness.
Anxiety Attacks
Panic Attacks

3. DIFFERENCE BETWEEN
ANXIETY ATTACKS
AND PANIC ATTACKS
The DIFFERENCE BETWEEN ANXIETY
ATTACKS AND PANIC ATTACKS is that
unlike Panic Attacks, which are more
intense, occur for NO REASON and are
of a short duration… Anxiety Attacks
are created by specific stressors. Once
the stress element (reason) is
removed, the anxiety attack ends.
Another difference, believed by many
psychiatrists, is that during an
anxiety attack, the minds focus is upon
the cause of this worry, while a Panic
Attack’s primary focus is upon the
intense, physical sensations being felt.

4. HOW TO QUICKLY
END AN ANXIETY
ATTACK IN ONE MINUTE
In order to stop an anxiety attack, the
brain must stop engaging the “Flight
or Fight Response” through
the Sympathetic Nervous System, and
begin engaging the “Relaxation
Response” through
the Parasympathetic Nervous System.
Providing that the state of fear has not
escalated into panic, the following
techniques will easily bring about a
calm state!

5. QUIET YOUR NERVOUS
SYSTEM THROUGH
REGULATED BREATHING AND
RELAXATION TECHNIQUES.
01
During an anxiety attack, most people will notice that
their breathing becomes fast… shallow… and from the
top of their chest (diaphragm). This often creates a
feeling that it’s difficult to breath. When you consciously
regulate your breathing, you can switch your mind from
a state of fearful panic, to a state of calmness, in just a
few minutes.
Breathing helps to regulate many of the natural rhythms
of the body, including the heart rate. By breathing
slowly and from the bottom of your chest (your belly),
you can engage the “Relaxation Response” through the
Parasympathetic Nervous System and slow-down a
pounding heart.

6. REFOCUS YOUR ATTENTION
TO THE PRESENT MOMENT.
02
Close your eyes and acknowledge (and
accept) the Strongest Physical Feeling you
notice. Take another deep breath and
slowly exhale.
Now, open your eyes and focus upon the
sights and sounds of the environment around
you. Then, engage in some other activity,
mentally or physically. Many anxiety
sufferers find it useful to schedule a post-
poned, worry time for later in the day.
Instructions for this technique are covered in
chapter 4.

7. CHANGE YOUR PERCEPTION OF THE
FUTURE EVENT YOU’RE WORRIED
ABOUT WITH MENTAL IMAGERY.
03
Anxiety is often defined as; a fear-based emotion about
a future event that you’re unable to imagine completing
successfully. Just think about the possibility of changing,
subconsciously, your perception of anything you’re
anxious about into, “It’s already happened, and the
outcome was positive… and WAS completed
successfully!
This technique must be performed using a form of self
hypnosis and a specific form of mental imagery called the
“Time Line Anxiety Cure Technique.