Anxiety or panic attacks will end and quicker when you embrace them, see each part of them through to their conclusion, remember there is nothing to fear.

The main reason that you just can’t simply calm down when you are having a panic/anxiety attack is that the hormone adrenaline floods your body putting it into high alert and your heartbeat quickens which send more blood to your muscles. Your breathing also becomes more pronounced, fast and shallow, therefore you take in more oxygen and your blood sugar spikes, making your senses sharper and all this activity takes a while to normalise, sometimes over 30 minutes.

In fact, the physical symptoms are real and adrenaline levels can raise as much as 2 1/2 times or even more, happening sometimes at least an hour before the actual attack. But, the good news is that these symptoms are completely safe and only the bodies way of alerting us to some sort of danger, whether real or imagined.

It is thought that parts of the brain relating to fear become overly active during a panic/anxiety attack leading to the natural fight or flight response. There is also evidence of an imbalance of the chemical serotonin, the chemical which affects mood and because of all of these changes before and during a panic/anxiety attack, it makes it even harder to just simply calm down. You didn’t choose anxiety it chose you!

There is good news, however, and despite the symptoms of panic/anxiety attack being uncomfortable they are manageable and can be eased with the right knowledge.

I hope the following 5 steps will help you see panic/anxiety for what it is – simply FEAR – false, evidence appearing real. These 5 simple steps, practise them every day, in fact, you adopt them as part of your life and very soon you will stay and fight and not take flight.
And the final step, step 5 will take you from zero to hero, the golden thread, enabling you to live the life you richly desire and not the life someone else had planned for you. You will join the dots moving forward and never have to look back.

“You have to believe that the dots will somehow connect in your future.” Steve Jobs

The 5 Simple Steps

The 5 steps will teach you how to deal with your panic/anxiety when facing difficult or unknown situations because very often what you are reacting to are misleading brain messages. You are not your brain and practising the 5 steps will quite simply stop the misleading brain messages from controlling your life.

Step 1- Rename

Rename – notice the misleading brain messages and those uncomfortable sensations; admit to what they really are.

Are they real or imagined, is there a simple explanation for how you are feeling or reacting, or are you in real danger or not? If you are giving a presentation and the uncomfortable feelings kick-in leave the room for a few minutes to settle yourself and then resume or imagine that the presentation has been successful and you are listening to the applause from the audience.

When you give what you are doing a name and a place in your mind and practise its success the experience will be altogether more enjoyable. Also, when you understand what is really happening you can then learn to calm down and reassess the situation, you can give what you are experiencing a name and an identity and when you do you are in control and not the panic/anxiety.

Step 2 – Reframe

Change your understanding of the importance of the misleading brain messages; allow yourself to say why these thoughts, feelings and impulses keep worrying you: They are misleading brain messages (except its not YOU, it’s just your BRAIN!).

When you reframe something you give it a new lease of life, like your favourite photograph. You look back on the experience and the happy times it conjures up in your mind. Close your eyes and step back from your feelings for a moment and try to imagine being somewhere you love to be – I can’t help you with that one, but if you love the beach, that is always a good one, if not think of somewhere else.

If you do decide to think about being on a beach, just imagine walking in the warm sand and imagine the warm sea splashing on the warm sandy beach. Just think that you are there right now and very soon the misleading brain messages will be gone, taken over by your mind and the feelings you are imagining. What you have experienced if you invest in the feelings and relax, is self-hypnosis. Practise this exercise every time the misleading brain messages try to take hold – it does take practise, but once you master it, you will benefit greatly from doing so.

Step 3 – Relocate

Direct your attention towards an activity or mental process that is wholesome and productive – even while you are experiencing the misleading thoughts, feelings and impulses. Concentrate on something that you love to do, like walking, cycling, going to the gym, listening to your favourite music, watching your favourite film or television programme, in fact, anything which brings pleasure to your life and by engaging in these activities the natural feel-good endorphins in the brain will be fired and you will start to feel better. These endorphins are produced naturally by the nervous system to deal with pain and stress and even something as simple as smiling will alleviate your anxiety.

Step 4 – Reappraise

With clarity see right through these thoughts, feelings and impulses for what they are, simply sensations caused by misleading brain messages, that are not true, have little to no value (they are something to dismiss, not to focus on). When you reappraise something you look into it from a different angle, deeply, more critically and judge it on its merits and whether it is real, for example, is it good for you. Anxiety stops your natural thought processes and your ability to judge situations appropriately, but when you are able to judge situations you find yourself in and regain the natural thought processes you have conquered step 4.

Step 5 – Wise Counsel

This is the most important step, the glue which holds it all together and the step which consolidates your success. The step which truly means you are anxiety-free and no longer being controlled.

This is your attentive mind that can see the true picture, the bigger story, including your true gut worth, your capabilities and your accomplishments. You are quite simply the superhero with superpowers, you can do what you want, when you want and how you want because you are the expert, the innovator, the shaper, the chair, the completer finisher, the decision-maker and your future.
 The Wise Counsel knows you and understands your thinking and it sees the misleading brain messages for what they actually are and where they are coming from. The Wise Counsel understands how you are feeling, both physically, mentally and emotionally and knows only too well how destructive and unhealthy any habitual automatic responses have been.

When you apply these 5 steps to everything you do in life, you will find your true self and see who you really are, which is based on sincerity, striving to embody the values you hold dear to yourself and therefore you will truly achieve the goals you truly believe in.
These 5 steps will also enable you also to learn to approach yourself, your true emotions and needs, from a loving, caring, nurturing perspective that is consistent with how your loving inner guide (Wise Counsel) views you.

Importantly, The Wise Counsel wants the very best for you, quite simply because it loves, cares and wants to encourage you to value your true self and make decisions hastily based on the truth and what’s in your absolute best interests. And most importantly to pass on your wisdom and what you have learnt on to somebody else because you are the Wise Counsel!

A positive mental attitude means you are the Wise Counsel and with that power, you can overcome anything that comes your way, even something as unprecedented as the coronavirus.

To Your Ultimate Success

Positive Brainwave Therapy



I am a clinical psychotherapist and I have been helping people for a number of years with their mental health issues. I mostly now specialise in working with people who are suffering from anxiety, stress and mild depression. Although, I have over the years helped people deal with their fears and phobias using a number of psychological tools and techniques I am qualified to deliver. Due to the unprecedented times as a nation, we are facing I have decided that I will be continuing to work with any prospective and established clients both here and worldwide, remotely, at maintaining their positive mental health and wellbeing, whilst at the same time volunteering for Anxiety UK and working with those staff who are working on the frontline of the Covid-19 Pandemic in the NHS.


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