How to Mind Hack Anxiety: 5 Life Changing Tips
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- เผยแพร่เมื่อ 4 ก.ย. 2023
- 👉🏼👉🏼👉🏼 PDF: What to do when Panic Strikes: F.A.C.E. Fear
paigepradko.com/facefear
Recovery from PANIC ATTACKS:
👉🏼👉🏼👉🏼 www.paigepradko.com/panic
👉🏼👉🏼👉🏼 Panic Attacks Self Quiz
www.paigepradko.com/panic-quiz
👉🏼👉🏼👉🏼 Help for Health Anxiety
www.paigepradko.com/healthanx...
There are loads of physical symptoms caused by anxiety. They include things like:
1. palpitations, pounding heart, or accelerated heart rate,
2. sweating,
3. trembling or shaking,
4. sensations of shortness of breath or smothering,
5. feeling of choking or a lump in the throat
6. chest pain or discomfort,
7. nausea or abdominal distress,
8. feeling dizzy, unsteady, lightheaded, or faint,
9. derealization or depersonalization,
10. fear of losing control or going crazy,
11. fear of dying,
12. numbness or tingling sensations,
13. chills or hot flushes.
And even though these symptoms can be very uncomfortable, none of them are harmful or dangerous.
So let’s talk about how to effectively treat anxiety conditions. Your main goal is to train your brain that you are not scared of anxiety symptoms. If you do that, your fight or flight reaction, your fear response and your nervous system will calm down without reinforcing the anxiety or panic cycle.
We accomplish that goal paradoxically. Instead of trying to not have those symptoms and avoid situations or do certain things to feel safer and calm down, we move towards anxiety and allow anxiety symptoms.
This word “allow” confuses a lot of people. So, I want to talk about what this all means in treating your symptoms. I look at the term “allow” to mean being non-reactive and nonjudgmental.
Many people site the psychiatrist, Claire Weekes in the 1970’s as one of the firsts to use this recommended strategy of moving through panic attacks.
Her techniques have been shown to be highly effective in imaging studies today. Dr. Weekes stressed leaving your mind in a natural state during high anxiety versus doing anything to resist the symptoms. She emphasized learning to accept and allow whatever you experience, whether it’s nausea, dizziness, dpdr or feelings of unreality, difficulty catching a breath, whatever it is for you.
Then, she suggests floating through the anxiety or panic and just letting time pass. You experience the physical and mental sensations but you don’t attach a scary, catastrophic, what-if story.
In working with people in my practice and in my courses, I teach paradoxical strategies and I begin with this neutral stance of ( 1.)allowing the anxiety to come and go as they please.
And then, I encourage people to take a step closer to their fear by (2) welcoming your symptoms. You can conceptualize that if “allow” is neutral, then “welcoming” is one step closer.
Now, I go a few steps further in treatment with these Paradoxical approaches. The next step I use comes from Dr. Reid Wilson. He suggests adding a positive thought like, “Oh good, I am feeling anxious. I want that. This is the perfect opportunity to practice.”
And then, he suggests that we say something like,
(3) Bring it on anxiety.This is a provocative approach but boy does it work. Here you are stepping toward your anxiety and asking for more. But, you are in control, not your anxiety.
The next paradoxical treatment involves stepping towards your fear by using (4) interoceptive exercises or exposures. Here you are intentionally mimicking or recreating the symptoms that you fear.
And the final paradoxical method of treating anxiety disorder involves doing the activities and (5) intentionally placing yourself in situations that you may have avoided because they triggered your anxiety or panic in the past. While doing these exposures you may use any or all of the paradoxical approaches, I reviewed including allowing, and welcoming techniques while of course practicing response prevention and slowly eliminating all of the behaviors that you do to calm down or to make you feel safe.
You may follow me at the social media sites below:
/ paige.pradko.therapy
/ paigepradkotherapy
How can I help you?
I would love to hear from you. Please send me a message and tell me how panic has affected your life.
SIGN Up for my NEWSLETTER HERE. I share Mental Health Tips and information.
👉🏼👉🏼👉🏼 www.paigepradko.com
Until next time...I will see you in session,
Paige
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(Although Paige Pradko is a licensed psychotherapist, the views expressed on this video and this TH-cam channel including comments or any related content should not be taken for medical, psychological or psychiatric advice. Always contact your physician and mental health provider before making any decisions related to your physical or mental health.)
👉🏼👉🏼👉🏼Panic & Anxiety Self Quiz:
www.paigepradko.com/panic-quiz
👉🏼👉🏼👉🏼 Free PDF: What to do when Panic Strikes: FACE Fear
paigepradko.com/facefear
👉🏼👉🏼👉🏼 Free PDF: Why Do I Feel That in my Body? Explanations of Bodily Symptoms Due to Anxiety, Stress & Panic
www.paigepradko.com/bodyanxiety
👉🏼👉🏼👉🏼Health anxiety quiz
www.paigepradko.com/healthanxietyquiz
👉🏼👉🏼👉🏼 Contact Paige and to find MORE THERAPY RESOURCES for Anxiety and OCD:
www.paigepradko.com
Wow....the neurological connection between a specific bodily sensation and the fight or flight; the strengthening of that connection thru safety behaviors. Paradox indeed. Hardest fight I've ever been in.
Yes. It is so hard. 😥
due to the amount of panic attacks I've had in the past I feel like my body just keeps going into panic mode by default on a daily basis as if it's on autopilot, It's not scaryanymore just annoying because of the brain fog that comes along with it.
That sounds horrible. Try to be aware of everything you might be doing to calm yourself or avoid panic. It sounds like your brain has possibly wired certain bodily symptoms or thoughts or environments with your fight or flight response. Recovery means understanding what is happening now and coming up with a plan to intentionally face those feared symptoms. Here is a link for more help for panic disorder www.paigepradko.com/panic
@@PaigePradkoTherapy in all honestly i think I maybe on the spectrum, I haven't been formally diagnosed though one of my family member recently has and after doing a bit of research on common traits it really resonates with me.
@@ThinkPositiveDude , sometimes being assessed and diagnosed can help us put the pieces of the puzzle together and understand ourselves more. It also can help those closest to you also understand you more and hopefully be more supportive.
You just gotta go through it, and allow time to heal you.
This is what many sites say--and I have been trying -doing my best but maybe I am not convincing my brain that I accept and allow?? Maybe there is still some resistance ?
@@deniserouthierledoux8133i am exactly the same. As soon as I step in the grocery store, I freeze. I force myself to stay 15min there, but the anxiety/panic never decreases
Thank you!
You're welcome!
Thanks a million page for this easy to understand and grasp video x
You are so welcome!😊
Madam, you are a real healer.
Thank you 🙏❤️
So grateful for you...❤
You warmed my heart. Thank you. I am grateful for you as well🙏❤️
Great video!
Thank you 🙏
Hello!
Thank you very much for this video and for these links!
My pleasure. Thank you for watching ❤️
Thank you Dr. Paige, i am following your social media accounts. You are a blessing. More Power!
Thank you Caryl, that’s wonderful. Welcome to my channel. ❤️
Amazing video. Thanks for sharing
Thanks for watching! 😊
Wonderful video as usual, Paige. I'd really be glad to have a brief chat with you on a platform as Iam so much confused about my condition because it just doesn't fits in any "defined" mental health conditions.
If you would like to contact me and describe to me what you are experiencing, I would be happy to give you some general feedback. You can contact me through paigepradko.com
8:57 I have health anxiety overthinking I can’t stop my thoughts how to control my thoughts
How do ride out a anxiety attack when it feels so scary?
Have you had a chance to see my PDF on how to F.A.C.E. Fear. It describes a method of moving through panic. Here it is:
paigepradko.com/facefear
Every time you have an attack no matter how many times you have had one u lthink this is the last day of your life but I must say as difficult as it is it works what she is saying
But in many cases, panic attacks are accompanied by severe symptoms and headaches
It’s important that people know that none of the symptoms caused by anxiety or panic are harmful or dangerous even if they feel severe and painful or disorienting.
Willingness is a cure
😊👍
I have seen thousands videos like that but none answers the question how to do exposure accepts symptoms when you are sleepy and you simply cannot understand this is a thought and not reality for sleepy ocd sufferer a thought IS reality
Yes, when you are tired, it is indeed a difficult time to do ERP. I recommend either practicing response prevention at that point, and setting rules for not responding to those thoughts, or you may want to try an incidental exposure technique like the I. A.M. method. (Identify the thought or urge. Allow it to float there in the background of your mind. Shift your focus to something else in the moment even though the thought or urge is floating there. Another option is to try Dr. Michael Greenberg’s rumination method.
@PaigePradkoTherapy difficult? Fear instinct is like a train. Can you stop the train with naked hand? When you say try not to do ritual when you are not.mindful it is the same as stopping the train. Or like for alcoholic resisting craving to drink. Alcohol just like anxiety wins
@@ocdfreewhat r u suffering btw, is it agoraphobia, what kind of phobia, are u receiving all these bad symptoms 24/7