Cure panic attacks with the 21 seconds technique

Can panic attacks be cured? Here is the 21 seconds technique

What are panic attacks?

In this post I will cover what panic attacks are and what you can do about them.

Before even saying what panic attacks are, I’ll point out that they are absolutely awful. So much so, that if you have experienced a panic attack and the associated fear of it, then you are now fearful of the fear itself. In the literature, panic is often called ‘fear of the fear’.

I have met many people that suffered from panic attacks and the first question they usually wanted to address was what to do during an attack. I always tell people to seek medical advice first in order to rule out any underlying medical reasons. Once it has been established that we are dealing with a panic attack, we can just focus on curing the panic attacks which affects about 35% of the population. Let’s start with some data and symptoms of panic attacks;

• The first panic attack usually occurs in early 20s and generally not after the age of 40
• Women tend to have more panic attacks than men
• It affects more those with a character of always wishing to conform
• Most attacks last between 5 and 20 minutes
• Some panic attacks come with a specific trigger (ex. flying) but many are unprovoked
• Some people become agoraphobic as a result
• Bodily symptoms - shortness of breath, increased heart rate (palpitations), pain in the chest, feeling choked up, sense of going to faint, excessive sweating, at times tingling and/or shaking, urge to go to the bathroom and feeling nauseous

The type of thinking that comes with an attack

• ‘I’m having a heart attack’
• ‘I’m going to die’
• ‘I’m going crazy’
• ‘I’m losing my mind’
• ‘I’m losing control’

Really important to know

It is very important for you to know that there is no evidence that shows that anyone has ever died or gone crazy as a result of a panic attack. Which means that there is a great distinction that needs to be made between what is actually happening to you during a panic attack and what you think is happening. It is still very unpleasant, but no damage will occur to you as a result of a panic attack.

Avoidance is your friend and enemy

Since the first attack had such a negative impact on you, it makes a lot of sense that you would be looking to avoid another one at all costs. So if you think that it is connected to some setting (the shopping mall, parties, open spaces, flying etc.), you could come to avoid these triggers. This is the most natural and normal response to a panic attack. However, this can have a dramatic effect on your day to day life. In addition, it gives the brain the wrong message. True, on the short run, you might have some success at avoiding an attack but at the same time, you are telling the brain that there is indeed real danger that must be avoided. After a while, you will end up more fearful as a result.

This applies to the feeling of panic too

In the moment of an attack, most people will do whatever it takes to stop the suffering. This could include breathing tactics, calling an ambulance, grabbing a benzodiazepine etc. Again, this makes a lot of sense but…. escaping emotions ultimately doesn’t work. If you’ve tried to suppress emotions of any kind, you have probably come to learn that it is almost impossible to emotionally regulate by pushing away the emotions with tactics. So what does work? One of the most powerful interventions’ comes from the best-selling panic-away program.

Watch here some people that have used the 21-7 technique to cure their panic attacks

 

Coping tool - The 21 seconds rule

This technique is extremely powerful despite it being counter intuitive. So now you know that the panic attack is not dangerous but you are still very frightened of it. So when the panic attack occurs, you will be doing the following 4 steps:

1. Observe
2. Embrace
3. Demand more
4. Trust

In the first step, you observe the symptoms that are occurring in your body and you embrace them. This means that you give it permission to be there and to exist within you. In the next step, you are stepping up the game and telling your anxiety that you are giving it 21 seconds to have a go at you. Tell the anxiety ‘c’mon, show me what you’ve got - if you are going to kill me, do it now’. Then start counting down slowly from 21. At around 13 say ‘Is that all you’ve got? - C’mon, you can do better’. When you get to 3, start breaking it up, 2 and three quarters, 2 and a half….etc.

When you reach 21, you say ‘OK, time is up. you had your chance. Now I am back in control’. As you say that you will feel tremendously empowered and the symptoms will disappear. Sometimes at the beginning, it is necessary to repeat those steps several times. When you’ve done that, trust that your body can handle this and that the worst is over.

In the panic-away program you will learn to do the 7-minute exercise following the 21 seconds exercise. The 7-minute exercise tells you exactly what to do in order to eliminate anxiety fully which might have been associated with the panic attack and could still be lingering after the 21 seconds exercise.

==»» CLICK HERE TO GET STARTED WITH THE PANIC AWAY PROGRAM ==««

The panic-away program

The panic away program has been sold to over 150.000 sufferers of panic attacks which have found their panic to disappear when following the various exercises covered in the program. Many of my clients have seen over 70% of reductions in their panic and anxieties after 1 week of being with the program.

It comes with a 60 day money-back-guarantee so have a look at it.

Bibliotherapy

Barry MacDonagh, the author of the panic away program, has written a book on curing your panic disorder which you can order on Amazon for $16.15 and is also a best-seller. So have a look at the reviews and read the book if you prefer that to the actual program. If however, you prefer to see videos with professional animations of how panic attacks occur and see how to make best use of the 21-7 technique, then you are better off with the program.

Audiotherapy

Hypnosis is a very powerful tool in the management of panic attacks. I can highly recommend this specific download which contains 5 powerful hypnotic scripts in overcoming panic as well as anxiety. You can read here how to make best use of these downloads and the money back guarantee that it comes with. Using this in conjunction with the panic away program is sure to blow your panic attacks out of the window!

Feel free to ask any questions below in the comments section or you can email me at [email protected]

To your health,

Aaron