How to Stop an Anxiety How to Stop an Anxiety Attack – In 20 SecondsAttack – In 20 Seconds

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There’s an effective There’s an effective and fast CBT and fast CBT technique that can technique that can stop an stop an anxiety/panic anxiety/panic attack dead in its attack dead in its tracks, in 20 tracks, in 20 seconds.seconds.

This technique is This technique is called “called “The 20 The 20 Second Second Countdown”.Countdown”.

It especially works if It especially works if you use it the you use it the minute you feel the minute you feel the pressure of another pressure of another anxiety attack anxiety attack coming.coming.

• I've I've ""stolenstolen" " this exercise this exercise ((with with permissionpermission) ) from the from the Panic Away programPanic Away program (don't tell (don't tell anyone…:)…anyone…:)…

• It's easy and not hard to It's easy and not hard to remember.remember.

• And here’s how it’s done:…And here’s how it’s done:…

The 20 Second The 20 Second CountdownCountdown

•When you feel the sensations When you feel the sensations of a panic attack building do of a panic attack building do the followingthe following: : Tell the panic Tell the panic that it has 20 seconds to that it has 20 seconds to initiate the full panic attackinitiate the full panic attack. . 20 seconds and no more20 seconds and no more..

•After the 20 seconds are After the 20 seconds are complete it must stop making complete it must stop making empty threats. You are allowing empty threats. You are allowing 20 seconds for it to fully manifest 20 seconds for it to fully manifest but not a second more. Whatever but not a second more. Whatever the bodily sensation that you fear the bodily sensation that you fear is, it must happen within that 20 is, it must happen within that 20 second time frame.second time frame.

• If you heart is going to explodeIf you heart is going to explode then it has 20 seconds to do sothen it has 20 seconds to do so..

• If you are going to lose controlIf you are going to lose control, , then your mind has 20 seconds then your mind has 20 seconds to do so.to do so.

• If you are going to faintIf you are going to faint – 20 – 20 seconds! But absolutely no more seconds! But absolutely no more time than that.time than that.

• You get the pictureYou get the picture. . By setting a specific time By setting a specific time frame you establish frame you establish boundaries of controlboundaries of control. . You You turn it into a game where turn it into a game where you call fear’s bluffyou call fear’s bluff. . If it were a poker game, you are asking anxiety to If it were a poker game, you are asking anxiety to show its handshow its hand. . This works because it establishes a This works because it establishes a sense of control within your mind and bodysense of control within your mind and body. .

• You think to yourself “I am not You think to yourself “I am not prepared to spend my time worrying prepared to spend my time worrying about thisabout this. . I’ve had enoughI’ve had enough. . I am I am going to be generous and give it going to be generous and give it 20 seconds but after 20 seconds 20 seconds but after 20 seconds and nothing has happenedand nothing has happened then the then the opportunity has officially passed and I opportunity has officially passed and I am going to go back to what I was am going to go back to what I was doingdoing..” ”

• Then start counting Then start counting - - But But nice and slowlynice and slowly, , don’t rattle it off as don’t rattle it off as fast as you canfast as you can. . Really Really tease it out like you tease it out like you did when you were a did when you were a child and you never child and you never wanted to reach zerowanted to reach zero. . Teasing it out is the Teasing it out is the key because it allows key because it allows you to feel generous you to feel generous and that you are and that you are giving anxiety every giving anxiety every chance possiblechance possible. . Deep Deep down you know there down you know there is really nothing to is really nothing to fearfear. .

To really help tease it out, break the last few To really help tease it out, break the last few numbers into fractionsnumbers into fractions. . 5…………………………5………………………….. .. 4…………………………4………………………….. .. 3…………………………… 2…and three 3…………………………… 2…and three quarters… 2…and half……………… quarters… 2…and half……………… 2…………………………2………………………….. .. 1…and three 1…and three quarters… quarters… ((last chance anxietylast chance anxiety) ) 1…and 1…and half……………… half……………… ((I really can't wait any I really can't wait any longerlonger) ) 1…………………………1………………………….. .. 00. . Sorry too Sorry too late we’ve reached the endlate we’ve reached the end. .

Count your way Count your way to freedomto freedom. .

Count your way Count your way to confidenceto confidence..

Is This Technique Enough Is This Technique Enough to Stop Anxiety Attacks?to Stop Anxiety Attacks?

• It will stop your panic attack right now, It will stop your panic attack right now, but but it WON’T resolve your general it WON’T resolve your general anxiety or panic disorderanxiety or panic disorder. .

• In In Panic AwayPanic Away (Click to see the official (Click to see the official website) you will find a complete CBT website) you will find a complete CBT program that you can implement from program that you can implement from the privacy of your own home, without the privacy of your own home, without going to counseling (and a fraction of going to counseling (and a fraction of its cost...) its cost...)

To your health and happiness,To your health and happiness,

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