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.
This helps a lot. One thing I struggle with is feeling like I can't get a full breath. The only strategy I have so far is to distract myself, but I wish I knew how to cope with that better.
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 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.👍✨🏆✨🙏
I'v just followed your session x feel ready for bed as feeling so calm.l also find cupping my face with my hands x breathing calmly into my hands instead of a paper bag x feel the comforting warmth.
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.
@@yllowjcketyou probably go to salons or other places where they serve customers and treat people horribly peeyou. You don’t need a doctorate to see how nasty people are. You’re living proof
As a sufferer of panic disorder for 14 years, thank you for these techniques. I love the color-finding, listening for sounds, and tapping. Thanks so much again. ❤
@@rayewei1304 I have had panic disorder for 25 years. But when someone says they had panic attacks for xy years, that does not mean they had them every single day, or even week, or month. I had years without a panic attack, and even now I do have them very rarely, but because I am avoiding things that cause me panic which is road to hell. Do not aviod things, that usually becomes agoraphobia. Good luck. You can heal! Watch your thoughts and do not take them too seriously. Mind has its way to trick us.
This works. I have had the most miserable 8 days of unrelenting panic attacks and not being able to eat solid food out of anxiety. Your voice is not only soothing but these techniques work. Thank you. Youve saved my sanity.
Thank you so much. When I started this video out of complete desperation, I was in a full blown panic attack, sobbing and rocking really fast. I had to watch it twice but it's over and I'm calm now. My anxiety manifests physically as a large knot right at the top of my ribs, right in the center and it seems to get bigger and deeper the more anxious I feel. The knot is almost gone now. Just some background, I am the sole care giver to my 82 yr old father and I've been doing this for 8 yrs now. I see a therapist weekly and I've had high anxiety before but I've never experienced a real panic attack before so thank you for your help.
I cannot thank you enough for this video. I was just having an extremely severe panic attack. One of those that feels like you are going to have a heart attack or a stroke or die. I Googled breathing panic attack and I found this video - it literally worked, like magic, And so quickly- I hit play and went from internally freaking out while experiencing those major panic attack symptoms to calmly sitting on the floor eating peanut butter pretzels like nothing happened before the video was over. THANK YOU!
Thank you so much! After the color exercises, I dropped from 168 bpm to 84. Thank you again. This was the shortest panic attack I've ever had. Less than 15 minutes. THANK YOU!
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! 💚
Ive watched this video alot while im in the middle of a panic attack and it helped so far every time thank you very much im making a therapist appointment in the morning
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’ve come back to this video over and over and it has really helped me. This video is always the thing that gets me through my panic attacks which are such desperate moments. Thank you so much. You’ll never know how much you’ve done for me. 💚🙏
Thank you.....thank you.....thank you..... This is working for me and very helpful. I am extremely happy I found this. I don't know how to thank you, except to say "Thank you!"...
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
Hello 👋 thanks 🙏 for sharing this video with me. I suffer with terrible panic attacks for five years. Since last week it's coming back to get me I had a massive panic attack last week Thursday night, and last night I have a terrible panic attack, I am very scared 😳 whenever I am having an attack. thanks 🙏 for the tips I was doing everything that you said, I am praying not to have any more anxiety attacks . I am sick and tired of this attack it's not easy at all. Can you explain to me the reason why we get panic attack, thank you. Blessings everytime. Peace ✌️ out Bev Brown sey Dat.
Great video. Very old school technique but it works. I use this video and a few others to calm the heck down. Panic sucks and if you are going through it, don’t worry, it gets better and you will live to beat these things. Also… get a pet if it’s in the cards for you. They help a lot
Oh I am so glad I found this! I was just now having a panic attack that came out of nowhere and I found this video. Within minutes I could feel my panic going away! I almost called 911, but because of this video I didn’t have to. I just subscribed to your channel and I will keep this video forever!!! Thank you so much!!!! Charlotte Reed
Thanks Barbara. Been having horrible hyperventilation symptoms and panic. Had this all my life and im now 63. Normally can manage anxiety fairly well though nor perfectly. Some of your comments made lits of sense. Very aware of anxiety causes. One important thing you reminded me about was the anticipatory thoughts of im going to have a oanic thus putting my akarm system on alert just by that thought. I will really bear that in mind. Thankyou and i will be viewing your other videos shortly. Paul
I feel much calmer. I have had panik attacks and want to put myself in a place to better deal with them. So thank you a lot. Your voice is amazing and the sensory focus works very well.
I tried this method while driving my car over a bridge over San Diego Bay. Somehow I couldn't do the steps that you describe so eloquently I couldn't hug myself and take my hands off the wheel and I couldn't take my feet off the accelerator and brake to feel my feet on the ground. Maybe works for some people but not all.
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 ❤
I was about to have a panic attack at my company and your video helped me avoid that!!!! It appears so weird that I could forget how to breathe. Thank you! I will save this video for the future!
Mine are different, I hyperventilate but feel like I'm not getting air. Terrifying. And that starts the chest pains. I'm trying these next time Good luck
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.
Im 46 have had panic attacks since the age of 12 , anxiety, depression and panic , lovely combination . I found this excellent 👌 it made me cry like a baby , whats funnybis all the exercises i have tried in the past but there's something about how youve compiled this video that works like magic ! Thank you xx😅😂❤😂
Anxiety was the only mode of living I have known since many years. It also makes the mind incapable. So we get struck being unable to use the mind. We get carried away by it.
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.
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! 😥.
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.
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.
@@BarbaraHeffernan I am still using your technique now. I now have fewer panic attacks with medication and therapy. Hoping one day to be at peace and more comfortable with my anxiety day to day.😊😊
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 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.
This is great and works, but I had a panic attack during a medical procedure and couldn’t do any of these. I did everything I knew to do but ended up having to take some calming medicine and I didn’t want to do that.
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 🙂
Sooooo WELCOME and sooooo WELDOOOOOOWN everlife livelife livelife wonderfulyy real right Notnotnotnot series oll the time sometimes choking test playing and soo
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?
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
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: th-cam.com/video/iaCzbxcyFOoh/w-d-xo.htmlttps://th-cam.com/video/5Y1d9LsQ5tQ/w-d-xo.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!
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.
This helps a lot. One thing I struggle with is feeling like I can't get a full breath. The only strategy I have so far is to distract myself, but I wish I knew how to cope with that better.
Ok
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 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.👍✨🏆✨🙏
I'v just followed your session x feel ready for bed as feeling so calm.l also find cupping my face with my hands x breathing calmly into my hands instead of a paper bag x feel the comforting warmth.
@vickirutherford5619 I get panic attacks after every time I get C0V1D
Good tips to guide others in a panic attack. Thanks
I truly hope it is helpful!!
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. 😒
Amen!
"Narcissistic Sociopaths" wow lmao are you also a psychiatrist? Where did you get your doctorate? The internet? 😂
@@yllowjcket u don't even know her and ur gaslighting her? wow you must be who shes talking about
@@yllowjcketyou probably go to salons or other places where they serve customers and treat people horribly peeyou. You don’t need a doctorate to see how nasty people are. You’re living proof
I just clicked for future use, really found the color finding execise useful!
Wonderful!!
As a sufferer of panic disorder for 14 years, thank you for these techniques. I love the color-finding, listening for sounds, and tapping. Thanks so much again. ❤
14 yrs? I dropp college because of paniv attacks and change my daily life because of fear of attacking panic again 😢
@@rayewei1304 I have had panic disorder for 25 years. But when someone says they had panic attacks for xy years, that does not mean they had them every single day, or even week, or month. I had years without a panic attack, and even now I do have them very rarely, but because I am avoiding things that cause me panic which is road to hell. Do not aviod things, that usually becomes agoraphobia. Good luck. You can heal! Watch your thoughts and do not take them too seriously. Mind has its way to trick us.
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
This works. I have had the most miserable 8 days of unrelenting panic attacks and not being able to eat solid food out of anxiety. Your voice is not only soothing but these techniques work. Thank you. Youve saved my sanity.
Thank you so much. When I started this video out of complete desperation, I was in a full blown panic attack, sobbing and rocking really fast. I had to watch it twice but it's over and I'm calm now. My anxiety manifests physically as a large knot right at the top of my ribs, right in the center and it seems to get bigger and deeper the more anxious I feel. The knot is almost gone now. Just some background, I am the sole care giver to my 82 yr old father and I've been doing this for 8 yrs now. I see a therapist weekly and I've had high anxiety before but I've never experienced a real panic attack before so thank you for your help.
I cannot thank you enough for this video. I was just having an extremely severe panic attack. One of those that feels like you are going to have a heart attack or a stroke or die. I Googled breathing panic attack and I found this video - it literally worked, like magic, And so quickly- I hit play and went from internally freaking out while experiencing those major panic attack symptoms to calmly sitting on the floor eating peanut butter pretzels like nothing happened before the video was over. THANK YOU!
Thank you so much! After the color exercises, I dropped from 168 bpm to 84. Thank you again. This was the shortest panic attack I've ever had. Less than 15 minutes. THANK YOU!
Wow! That is a great result! I hope this helps ongoing! You can do it :)!
That's awesome. What a blessing.
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!
It is very helpful.. I've saved it and used it whenever my anxiety is out of control.
Ive watched this video alot while im in the middle of a panic attack and it helped so far every time thank you very much im making a therapist appointment in the morning
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. ❤😊
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!
I’ve come back to this video over and over and it has really helped me. This video is always the thing that gets me through my panic attacks which are such desperate moments. Thank you so much. You’ll never know how much you’ve done for me. 💚🙏
Thank you.....thank you.....thank you..... This is working for me and very helpful. I am extremely happy I found this. I don't know how to thank you, except to say "Thank you!"...
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
Hello 👋 thanks 🙏 for sharing this video with me. I suffer with terrible panic attacks for five years. Since last week it's coming back to get me I had a massive panic attack last week Thursday night, and last night I have a terrible panic attack, I am very scared 😳 whenever I am having an attack. thanks 🙏 for the tips I was doing everything that you said, I am praying not to have any more anxiety attacks . I am sick and tired of this attack it's not easy at all. Can you explain to me the reason why we get panic attack, thank you. Blessings everytime. Peace ✌️ out Bev Brown sey Dat.
Great video. Very old school technique but it works. I use this video and a few others to calm the heck down. Panic sucks and if you are going through it, don’t worry, it gets better and you will live to beat these things. Also… get a pet if it’s in the cards for you. They help a lot
Oh I am so glad I found this! I was just now having a panic attack that came out of nowhere and I found this video. Within minutes I could feel my panic going away! I almost called 911, but because of this video I didn’t have to. I just subscribed to your channel and I will keep this video forever!!! Thank you so much!!!! Charlotte Reed
For now I'm feeling better thanks madam
Thanks Barbara. Been having horrible hyperventilation symptoms and panic. Had this all my life and im now 63. Normally can manage anxiety fairly well though nor perfectly. Some of your comments made lits of sense. Very aware of anxiety causes. One important thing you reminded me about was the anticipatory thoughts of im going to have a oanic thus putting my akarm system on alert just by that thought. I will really bear that in mind. Thankyou and i will be viewing your other videos shortly.
Paul
Thank you for this!
You are so welcome!!
I feel much calmer. I have had panik attacks and want to put myself in a place to better deal with them. So thank you a lot. Your voice is amazing and the sensory focus works very well.
I tried this method while driving my car over a bridge over San Diego Bay. Somehow I couldn't do the steps that you describe so eloquently I couldn't hug myself and take my hands off the wheel and I couldn't take my feet off the accelerator and brake to feel my feet on the ground. Maybe works for some people but not all.
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 ❤
I was about to have a panic attack at my company and your video helped me avoid that!!!! It appears so weird that I could forget how to breathe. Thank you! I will save this video for the future!
Mine are different, I hyperventilate but feel like I'm not getting air. Terrifying. And that starts the chest pains.
I'm trying these next time
Good luck
Same to me @@JohnaFactsDontCare...
Thank you. So much. I mean it.
I need this. Thank you. I feel less alone in my chaos.
This helped tremendously, thankyou very much.
Thank you, Barbara. You are a lifesaver.
this video has helped me several times, i'm new to getting panic attacks, tysm!
Thank you for the cross arms and breathing exercises ❤❤❤❤
You r really God mam..
The Breathing Exhale slowly out helped
Many many thanks
I'm going to listen, practice your advice Barbara 👍👍👍it's work well
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 😢
@@sandrag330hugs. Bless you. Hope you got it checked out just to eliminate worry. 💚🙏
Blessings to you Barbra...🙏
this helped a bit, thank you ❤
This WORKED! I was right on the edge of getting a panic attack and now I no longer am. THANK YOU SO MUCH!
I’m SO happy to hear that!
Thank you so much for all the content you're posting on your channel. This is helping me a lot reduce my anxiety
Thanks madam
You saved my life
Im 46 have had panic attacks since the age of 12 , anxiety, depression and panic , lovely combination . I found this excellent 👌 it made me cry like a baby , whats funnybis all the exercises i have tried in the past but there's something about how youve compiled this video that works like magic ! Thank you xx😅😂❤😂
did u take any medication?
This was really helpful. I get travel anxiety and I'm about to leave for the airport soon. This really helped. Thank you so much!
So pleased it helped!!
Anxiety was the only mode of living I have known since many years. It also makes the mind incapable. So we get struck being unable to use the mind. We get carried away by it.
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
Omg ty ❤❤❤❤❤❤❤
You are amazing!!!
Definitely helps.. just hard when you have serious family health issues and other stressors
So pleased it helped! And, yes, that is hard… for the longer term issues, my anxiety playlist might be helpful!
I appreciate you so much.
Thank you ❤
Great in learning to b calm B4 attack
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! 😥.
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 🙏
There were things such as transcential meditation etc etc
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.
Sometimes,i believe that my husband makes my panic attack more intense....
blue surfboard, blue cup, blue star
favourite colour pink
pink eyeshadow and pink lamp
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.
@@BarbaraHeffernan I am still using your technique now. I now have fewer panic attacks with medication and therapy. Hoping one day to be at peace and more comfortable with my anxiety day to day.😊😊
Thank you,
You are welcome! I truly hope it is helpful!
Im from philippines and im new to your channel. I start listening to all your videos.
Awesome! Glad you're here.
I have anoety around people especially if im in a place where im close to people. I'll try a couple of those exercises.
This helped me
I'm glad to hear that!
Thanks for sharing these resources! I’m just starting to take Normotim for anxiety, anyone else had experience with it?
Can’t do the self hug in public or at someone’s house. A lot of it’s great though. Mindfulness.
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.
than you so much
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.
Umbrella bag and the wall and favorite color is blue
This is great and works, but I had a panic attack during a medical procedure and couldn’t do any of these. I did everything I knew to do but ended up having to take some calming medicine and I didn’t want to do that.
Water bottle chair drum my favorite color is violet
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 🙂
Sooooo WELCOME and sooooo WELDOOOOOOWN everlife livelife livelife wonderfulyy real right Notnotnotnot series oll the time sometimes choking test playing and soo
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.
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
Purple
Iam aple to NoticE in Each days caming sooo dEvEloping mproving
Also my favourite fresh air
Im having a panic atralc nlw. Im teying very hard to follow this. It is hard. Im trying even though im scared.
Key is focusing on a distractor and regulating your breathing.
Right EvEr.Estlyyyyyy
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?
I'm having a panic attack now😢
Qualty flowers
During panic attacks, I feel my throat choke and head and neck tightness. It make me worse.
thought is important must bE positive better benefits my self is othEr iam my sElf other sooo simple
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
I have a fear of flying. Will this technique work on a plane?
✅
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:
th-cam.com/video/iaCzbxcyFOoh/w-d-xo.htmlttps://th-cam.com/video/5Y1d9LsQ5tQ/w-d-xo.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!
Doesn’t work for complex ocd anxiety depression Tourette related panic attacks though
down Earth sooo woderful yEb yEb soo truEEEE
Hoodie shirt pillow love purple
This exercise is giving me anxiety lol
Pillow, shoes, book