THIS guy solved Panic Attacks after 30 years of Panic Disorder 

This is exactly how I overcame my severe panic disorder. I started to accept that panic was coming and said “alright, bring it on, do your worst”. Not being afraid of feeling the panic is the one thing that will help it go away. Panic feeds on your fear of panic.

"I grieve for the experiences I have missed and the time I have lost" really got me

Please try this, I did. I had/have Cardiophobia, amaxaphobia and autophobia. I began therepy and medication, but nothing helped as much as this technique. I just let myself feel the anxiety symptoms. Fast heartbeat (up to 190bpm), jelly arms and legs, body heat. I just let it be, I noticed them, i talked to them nicely (seriously) and I did this every time. My autophobia is almost non existent, my amaxphobia is getting better, and the cardiophobia no longer worries me. I went from having panic attacks everday that lasted hours to having them only once a month (less even) and lasting about 30 seconds. I also watch this channel and apply what works for me. You can do it!

You can definitely overcome panic attack disorder!! I was diagnosed with it at 14 and it got worse to the point where I became housebound for almost 7 years. Now at 25, I don't have any panic attacks anymore. I learned from my experience that a panic attack is anxiety about anxiety.

When I feel a panic attack coming on, I pretend that I'm on a roller coaster. The physical sensations are very similar (chest in your throat, dizziness, heart pounding). I remember how much I loved roller coasters when I was a kid and I just try to enjoy the physical feelings instead of seeing them as panic feelings. I love the suggestion of saying "bring it on" to your panic attack. Great video!

I read somewhere that panic attack is like a fire alarm that turns on when you burnt a toast. No real danger, but fire alarm doesn't know it. All panic attacks are just false alarms.

I've had Anxiety/Panic attacks for about 52-53 years since I was 4 or 5. Several things people need to realize is many anxiety attacks don't have a trigger and that is the problem. Anxiety attacks can be caused by many other things: Hormones (more women than men have anxiety attacks, if you suffer from them they usually occur during your period or menopause), Lack of Sleep/Exhaustion, hormone imbalances( the reason more women get them during their period and menopause (Low Estrogen), Low Blood Sugar ( sometimes you need to eat), High Blood Sugar(have everything ruled out by your doctor first), irregular heart beat ( AFib), Tachycardia etc.( once again have your doctor check you out, prior physical &/or verbal abuse esp as a child or young person under 25/26 yrs of age, low serotonin & brain chemicals, endocrine issues ( thyroid/kidneys, pituitary etc) What I am getting at is that not all panic attacks are from irrational fears & the ones that come out of nowhere can be the most terrifying. The only thing that has ever worked for me is getting myself extremely cold.( cold wash rag, ice pack, cool shower, ice water, cold water on my face and arms) or going for a walk, medication, and hormone replacements. Cold physically takes your brains attention off of being in fear and makes it more concerned with freezing. It literally redirects your brain's attention. My anxiety attacks usually melt away when I use this method. I have had other family & friends try this and it does work for them but it's not always practical or an available option and in those cases I had to take my Xanax or needed a glass of oj or to eat. Walking actually uses up the excessive amounts of adrenaline and cortisol your body is producing and puts it to good use. Your body is basically gearing you up to flight, flee, or die. So going for a gentle walk has helped me. Sometimes it was hormonal or immune system induced. Therapists always say an anxiety attack cannot kill you. The truth is anxiety/severe stress are very unhealthy for the human body and do take a serious toll on our health over time. It is important to get help and not suffer in silence. Please don't suffer alone and have a doctor check you out. Yes most times it's just a panic attack but have all avenues checked out so you learn over time what works for you. They also run in families.I have 10 other family members who have Panic attacks. I can see how writing about your anxiety attack and what you feel brought it on could be extremely cathartic and help you through one. I don't see how they would just 100% disappear. Writing is a very committed n tool used in psychiatry. It is very affective and does help with emotional issues. It brings validity to one's feelings and emotions. It may also help someone see if they can correlate any type of behavior, events, physical status etc. may be causing them more often. Just realize that your Anxiety attack is real. It is not imaginary or make believe. Your body is responding to something and you just need to see if you can find your triggers or causes. Therapy can help. It did help some with mine but in no way made them instantly disappear. Please just realize you are not alone and you can get help or help yourself whichever works.

My severe panic attacks were caused by a missed severe b12 deficiency that was masked by high folate. Every doctor missed it and I saw every specialist. I had nerve damage and my body was shutting down. I was having 15 panic attacks a day right before my aunt who is a nurse looked at my labs and told me I had pernicious anemia and my doctors missed it. Sure enough I tested positive for intrinsic factor antibodies and it runs in my family and also trauma triggered my autoimmune disease response

I used to have a similar experience as Jon. Initially it was triggered by stress and overwork which led to experiencing a situation that felt almost like a mild stroke. After that, it got to a point where anytime i traveled anywhere alone it would happen and I would spiral out of control so I ended up staying home more and didn't go out. I broke the cycle by confronting and embracing the fear and panic. Every morning I'd leave my phone at home and go for a run alone. On each run I never planned my route. I left it as random as possible and I ran as far as possible from my comfort zone at home. Each day I ran further and further from home on random routes. And the further I ran the stronger my mindset got and eventually I got over the panic attacks. Thankfully it took only a few months from the initial episode to force myself to break the cycle. Sending love and encouragement to anyone who might be suffering from this. I know it sucks and it can overwhelm how you live your life at times. But do Take courage, be strong in mind and spirit, and fight back to build and regain your mental fortitude and live the life you want to live. 🙏🏾

That video helped me as well! Thank you sooo much! Whenever I get very anxious , I just tell myself “ Alright, give me a panic attack, go on” and it just slowly fades away! Also your guide when having a panic attack, helped me many times! You literally make people’s lives so much better…I hope you know that❤️

I just came up with this. When you're about to have a panic attack give your panic attack a panic attack.😀

I'm a LPC and recommend your videos to my clients all the time. Thanks so much for what you do!

2:31 Dr. Claire Weekes was the pioneer of anxiety is second fear. There is the first fear or stressors and then your fear of the symptoms the fear brings. Her concept is go right through the panic and accept. I am simplifying it but check her books out.

Yay for Jon. I'm so happy that he was able to break his panic attack cycle.

I literally went to go watch one of your older panic attack videos because they've helped me and calm me down, and lo and behold you have a new video on it! 😅 Thank you, you have helped me so much these past few months. If I could hug you, I would!

So glad I found your channel!! I’ve been very stressed with my work causing me to feel anxious with anxiety attacks and your videos have been super helpful 🙏🏼 keep doing what you’re doing 💛💛💛

❤ Thank you so much, John, for letting Emma share your story with us all

I've been learning so much with each of your videos and this one is no different. I really don't like feeling the panic rise but I will definitely give these 3 steps a serious try. Thank you so much!

This is so great. I will use this. It seems similar to cognitive behavioral therapy. Confronting fear, adapting, and changing thought patterns.

i have tears in my eyes as i watch this. Thank you

I averted so many crises using this technique after watching one of your old videos. It works 98% of the time. Basically the only thing that actually diverts a panic attack. Thanks so much.

I have suffered from panic and anxiety disorder a good part of my adult life but there was a seven-year period where it was just extreme and debilitating. I read online once that there is a thing called a paradox and basically instead of fearing your panic attack you embrace it and even say I want to have the worst biggest panic attack I've ever had and for some reason that worked for me because it made it more manageable and after a few years of going to the hospital and knowing it was just anxiety and not hard issues it was easier for me to create this paradox. I don't know if I'm saying this correctly but it did work for me. Also walking helps tremendously because I feel it burns off the over production adrenalin in the moment.

Thank you! And nice shoutout to Elyse! You both rock.

Your videos have been helpful. I've been dealing with panic attacks, anxiety disorder, and agoraphobia for almost 30 years now. Im excited to use these tips when I'm feeling something come on. 😊

I started having panic attacks and anxiety when perimenopause kicked in. It was an awful hormonal anxiety. Now, on HRT. All gone.

Thank you for this video, I will try this next time I am feeling panicky. I love the message at the beginning "well just focus on your breathing and you'll be ok". Dude, if I could do that, it wouldn't be a problem in the first place! It feels so validating to hear another person say that because I have read and gotten the same advice for so many years.

I found this video in a much needed moment and I am glad to say it worked! Thanks

This is the most helpful advice I’ve ever received. THANK YOU!!!

This explains why the times where I got angry that I was feeling anxiety and panic coming on, the “attack” actually went away. I wasn’t fearful of it…I was annoyed it was going to try and ruin my trip. Even if it was temporary, it feels like putting a lid on a fire in the moment. Wonderful! I’m in my 50’s and I did all of the stuff Jon did and still do to this day because all of the modalities are great! but the fact is that having that “bring it on” energy is exactly what is most helpful. Saving this video just in case ;)

Something that helps me a lot is to give the approaching panic attack sensation a name. I call it Gus. And whenever I start feeling it I would just say "Hi, Gus. How are you doing?" It sounds silly but calms me down.

Congratulations! So happy for you.

That’s like forcing yourself to go to sleep. It won’t work, at least not for me. I learned to tell myself that if I don’t sleep, then I’ll just be tired the next day but probably sleep the next night. My Fitbit sleeps scores went from in the 60s to the mid 80s I kid you not

Thank you for sharing John’s story. I look forward to resolving mine as well. Thanks Doc!!

I love this channel. Always such gems.

This was fantastic. Thank you so much. I'm going to try this starting tomorrow

Love your videos! The DARE book was also a breakthrough for me. I dare my panic attack to do its worse and it dissolves!

Thank you for sharing John's story

I remember in one of your previous videos you said to tell the anxiety "Bring it on, you can't hurt me." Anxiety can make you uncomfortable but it cannot hurt you. This advice has been so helpful to me ever since I saw that video. I know I can handle my feelings and I know that during them I am safe.

My panic attacks completely stopped after I deliberately gave myself the worst panic attack of my life. I knew that nothing could be worse than that one, and it somehow stopped the attacks completely.

Right on. That's so awesome!

This is awesome! You’re such a joy Emma!

This is actually what i did when i had a panic attack at night, i said "okay, i dont care its just a panic attack, I accept it, i rather feel it then to struggle" and in one sec its just dissapered and didnt go in for what i thought would be feel. I even got back to calm sleep in 5-10 sec. It was a massive experience for me, and that was a big help for me.

Thank you for sharing this! Gonna try these steps in three future!

You literally uploaded this video while i was having one, the world cannot thank you enough Emma🙏

I’m working through my panic disorder that started last year. I just had one about 30 minutes ago and found your videos. I wanted to cry listening to you describe exactly what I’m experiencing. It started when exercising and now I’m scared of exercising. It’s been happening more and more. The slow your breathing, focus on stuff hasn’t been very effective. Thank you for your videos. I’m going to watch more now 😊

I resonate with this deeply. Doing this - egging on my panic instead of fighting it or even just accepting it - is the most effective thing I’ve ever found for my panic. It works better than any breathing technique in the moment, it’s healing, and rewarding.

I like john being have panic for years, but what john doesn't work with me, because the panic started after 3 trauma events. So what I'm trying to do is just say "I know you", and accept you and I love you. You are my hurt baby, I like hug you.

You. Are. AWESOME!!!! THANK YOU FOR THIS!!!!

It makes sense. I have dealt with panic attacks for years and the more I try to avoid the more I spiral out of control.

It was so helpful. Thank you so much for this wonderful, eye-opening video. It gave me so much hope. God bless everyone who's having the same struggle. You are not alone. We are all in this together. We can do this. Much love

Your videos have absolutely changed my anxiety attacks for the better. When they came on, I used to try everything to stop them. They only got more intense and worse. Until I saw your video about not fighting them but allow yourself to have them, and they will slowly go away. At first, I didn't believe something so simple would work. But I tried it and to my surprise it worked. Can't thank you enough.

First, I want to say you are a Godsend. Ty for your choice in life to help ppl. I've suffered panic forEver! Since I was a young girl. .I'm 59 years old! I do have a mild Rx I can take if they get really bad. My beloved and trusted Dr gave to me about 40 yrs ago. I rely on your videos to survive. Recently with my mom and sister passing, they are back in full force. Very scary. But I'm still using your techniques! Ty!

You are really awesome! Yet another extremely helpful video! Thank you

I love the statement in the corner. 😉 Thank you for being on the right side.

I love your content. Thank you so much for all that you do for us. I am really struggling to get my emotions out and how to process my emotions. Will definitely check out your training. 😊

Thank you so much. To you and to John.

It's night time rn and I'm shaking all panicky and sweaty....this has helped me thank you madam

You must get this all the time, but you have absolutely hit the nail on the end with your example about exercise > heart rate > panic. Massive appreciation and thanks for doing what you do.

Thank you so much Emma

I've found that when panic starts, and I feel the pain in my fingers from the surge of cortisol, instead of trying to avoid it, becoming grateful for the response, and knowing it's just my body's way of trying to protect me, helps it diminish and go away much faster.

I ended my panic attack 10 years ago by first getting angry at the situation and the reason for the attack. And then I embrace stoicism.

Super thanks Emma think I've had them at least in a much younger time.This was helpful.

Thank you kindly for sharing💜

Thank you for this video and thanks to everyone for sharing their experience. I had my first panic attack about a 3 years ago, when I was 24. Unfortunately, it drove me into almost complete isolation, I only visit nearest convinience stores. I have some progress - not scared to be home alone anymore and can communicate with people online in VC without intense anxiety, but there is still a long road ahead. To be honest, I am really tired of this state of affairs and want to improve my life. Hope this helps. Wish everyone who is struggling with this truly horrible disorder a speedy recovery. Believe in yourself, you can do this.

Awesome Thanks for the emotional support.

That WAS helpful omg thank you!! Ive been struggeling with calming myself down for years which only ever really works if i have somebody to hold me… with this i can manage on my own!! Wow. What a gamechanger!

Very good! I'm referring this to a couple friends that occasionally have had attacks.

Great video! Thank you Emma!

He alluded to it as an old man does, as if it's a small thing... but it'll really hit you in the gut when you figure this out, especially if panic had its claws in you for a long time. I still go through phases of anger for the time that was stolen from me, not just for the panic attacks, but the anxiety induced by the narratives I've told myself since I was a toddler. As I told my roommate, it's like the happiest anger I've ever felt in my life, like a new emotion I'd not felt.

I haven’t watched this video yet but I wanted to say that you have such a comforting vibe. Everything about you just says “everything is going to be okay”. ❤

Love this! Thank you, Emma and John

omg it worked I fkn love this channel

Thanks for this. I have heard about this technique before, "Bring it on," but have always been scared to try it. I will give it a try. I've suffered from panic attacks most of my life and have missed out on many potentially great experiences because of it.

I’ve only had one panic attack in my life when I was a child lost at the beach, and I began to hyperventilate. Great video I shared it online with those who need it.

Really appreciate how well structured your inputs are. They are easy to grasp, you get to the point and provide practical solutions.

I love this person.

Wow this advice is like a breath of fresh air . My panic attacks start in my chest and a dry retch that is so hard that I can’t even talk and function . For years I have fought it and did ask a councillor about trying to summon it before it arrived and he thought this was a bad idea, a bit like self harm because anyone who has ever had one knows they are very unpleasant . So for years I have mentally fought them and like the monster they can be , most time I lose and end up on my hand and knees retching and sometimes being sick . I am going to try ( at the very least hope to try ) this technique . Take the monster on before it gets too big . I just love this idea which I have never heard before. Thank you , thank you for the video Let’s see who wins round 1 and if a knockout is possible ❤

Another great video 👍🏼

Thanks for your work

Your videos are very helpful

The one thing that has helped me more than anything is to literally just sit with the present moment and for me, my own personal realization that we are all one energy and that no matter what happens (perceived “good” or “bad”), everything really is going to be okay in the end. As a matter of fact, even in the “worst” moments, everything already is perfect because everything just IS. I’m not saying anyone has to believe this or follow it the way I do, but it has helped me immensely 🙏

I suffer from severe anxiety and panic attacks. And to be honest, this method sounds incredibly scary. But sense nothing else ever seems to help, if I can think of it in the moment, I'll have to give this a try.

I remember being an anxious kid and getting depressed at 17. i'm 26 now and stronger!! All from the great wonders of magic mushrooms.

“Ballooning” helped for a while for me. My attacks are mostly constant and send me into disassociation. I am glad the technique worked for Jon!

Thank you ❤helped me a lot

I need to try this. I have panic attacks while I’m driving, because I’m afraid I’ll get dizzy, etc.

Panic attacks - and the fear of panic attacks - is exhausting. I've suffered from anxiety and panic since childhood. I have been on medication for 25 years. I am emotionally and physically exhausted. Triggers have never been identified. Most of the time, I feel the panic and do most things anyway. By the end of my day, I'm too exhausted to do much of anything. I'm glad so many people have found success with John's methods, but I have found anything that makes me feel successful. I just endure and survive my days.

Can you make a video about overcoming cognitive distortions in eating disorders? How can you stop feeling fat without being it in real world? what am I trying to control? I am recovering from anorexia already 3 years but that feeling never fully goes... it is much less frequent, but whenever something hard happens I start to turn into food... Your videos have helped me SO MUCH, I LEARNED MUCH MORE IN YOUR CHANNEL THAN IN ALL THE THERAPY I HAVE RECEIVED DURING 10 YEARS, SINCERELY, THANKS, YOU HELPED ME SAVE MYSELF ☺

Thank you. That helped me out a few times now. But I get the comments that it dont help. I did 8 years of therapy so far and have gained much confidence that really nothing bad will happen Or for example I made peace with possibly passing out in puplic or similar things. so now it is a little bit easier to just sit down and think „ok, bring it on anxiety“

I cured my panic disorder. Now with that being said, my anxiety is still alive and well but whenever It moves to panic I tell the panic to come on. I know I'm going to hyperventilate, feel like vomiting, pass out, sweat profusesly and feel like I'm going to die. The last time I had it I came across a video that said accept it and in the panic I asked thr panic to come on. Each symptoms I said to myself, come on lets hyperventilate. I tolf my body to start sweating and getting sick and it all went away. I couldn't make myself panic. So now if panic comes on, I accept it and allow it and it doesn't do anything. It's the fighting against it that caused the panic. I'm not afraid anymore. Now anxiety is more of my body being stuck in a stress state and curing that is difficult but I'm working on it. Good luck to all that suffer ❤

thanks for sharing!

It's important to get at the beliefs and thoughts underlying the anxiety or panic. I need to do more writing things out. Also, I wish someone had told him about mindfulness of the mind because that is a pretty big aspect of mindfulness, not just mindfulness of the body.

So helpful. Thank you.

The most brilliant thing I've ever heard ! ... 😅

I took a different route and ended up in the same mental and spiritual location: I simply gave up. When I was being abused and bullied both at home and at school, I subconciously created "characters" who could take the damage, leaving myself intact. So each time I'm faced with an inbalance--as long as I have time to call on one--I just let one of my "characters" step forward and protect me. It isn't perfect, but it's better than being crippled by a flood of unstable emotions and deeply rooted PTSD. We're all different, so find out what route works for you, and share the results openly.

Thank you so much for sharing all your knowledge and understanding. Your approach and videos always hit the bullseye.

I like the idea of approximating panic stories by adding together different amounts of each of the ten cognitive distortions, and then remembering, which distortions got activated and roughly how much, instead of which number the story is. That's easier for me. This could also help me reword my panic stories in rational words based on the observations of my sensations, what I'm seeing, my mental images, how I'm feeling, and what I'm thinking. Then I can tell myself the panic story in this more objective, and basically use that as part of daring myself to feel those panic symptoms. This is an adaptation of what I did to get rid of a number of automatic negative thoughts I wrestled with a lot more in the past, but I think it should work here. I've noticed that repeating unpleasant thoughts, in undistorted ways, makes them much harder to stress about. I think panic stories are also negative thought, just complex and nuanced ones.

Thank you! This might have come up in my algorithm just at the right time. Maybe I can go back to: “What, I’m potentially panicking? So what? If I pass out someone will help me!”

I think that's like choosing the fight or flight response and killing/running from the anxiety before the freeze response kicks in and you're doomed. I've suggested running or shaking themselves to people when they get anxious.

Slow breathing helps me. Not all advice is bad advice if it did not work. But this is great information. Thank you!! 🙏