The Panic Away Program
Disclaimer The author has provided this book for informationalpurposes only. Licensed health care professionals mustassess the diagnosis and treatment of any symptoms orrelated health conditions.
Copyright 2001–2008 by Barry Joseph McDonagh (Joe Barry) All rights reserved. No portion of this book is to be reproduced in any form without written permission from the author.
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Table of Contents
The Panic Away Program ..............................................................................1Foreword .....................................................................................................5Introduction..................................................................................................7What Causes an Anxiety Disorder? .................................................................10
Repressed Emotions .............................................................................................................10 Chemical Imbalance ..............................................................................................................11Physical, Mental, and Emotional Exhaustion .........................................................................13So How Does a Person End an Anxiety Disorder? ...............................................................14
Stage 1: Trust ............................................................................................15Eliminating Panic Attacks .............................................................................15
Definition of Anxiety ...............................................................................................................15 Fight/Flight Response ............................................................................................................16
Physical Manifestations of a Panic Attack ........................................................16
Nervousness and Chemical Effects ......................................................................................17 Cardiovascular Effects ...........................................................................................................19Respiratory Effects ................................................................................................................19Other Physical Effects of Panic Attacks .................................................................................20 Mental Manifestations ...........................................................................................................21
The One Move Technique™ ...........................................................................25
Observe ................................................................................................................................29Embrace ................................................................................................................................29Demand More .......................................................................................................................30 Trust ......................................................................................................................................33Why Doesn’t It Work for Some People? ...............................................................................40 What If the Panic Never Stops? ............................................................................................41
Driving with Anxiety ..............................................................................................................42 The One Move for Drivers .....................................................................................................44
Case Study:Lindsey’s Fear of Driving ..............................................................................46Agoraphobia: Fear of Leaving Home ...............................................................48Case Study:Sylvia’s Agoraphobia ....................................................................................51Fear of Flying .............................................................................................53Case Study:
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Stephen’s Fear of Flying ................................................................................57Fear of Public Speaking ................................................................................59Case Study:Robert’s Public Speaking ...............................................................................63Stage 2: Accept ..........................................................................................66Eliminating General Anxiety ...........................................................................66Mental Exercises: ........................................................................................73Unwanted Anxious Thoughts .........................................................................76
The Attitude of Acceptance ...................................................................................................76 Visualization Tool for Ending Anxious Thinking .....................................................................82 Obsessive Compulsive Disorder ............................................................................................87 Gratitude Exercise .................................................................................................................89
Breathing ...................................................................................................92Diet ...........................................................................................................94
Water ....................................................................................................................................94Diet .......................................................................................................................................95 Food .....................................................................................................................................95 Minerals ................................................................................................................................97 Quick Diet Tips ......................................................................................................................98 What about Medication? .......................................................................................................99What about Herbal Supplements? ......................................................................................100 Hypoglycemia and Anxiety ..................................................................................................101 Aspartame ...........................................................................................................................102
Exercise ...................................................................................................102Thought Field Therapy (TFT) ........................................................................105
TFT for Anxiety and Panic Attacks .......................................................................................107
Distraction ...............................................................................................112
What about a Vacation? ......................................................................................................113How Long Will It Take to End the Feelings of Anxiety? ........................................................114Starting the day ..................................................................................................................114
Getting to Sleep .........................................................................................115
Night Panic ..........................................................................................................................118 People Keep Telling Me to “Just Snap Out of It” ..................................................................120
Phobias .....................................................................................................120
Social Phobias .....................................................................................................................121
Summary of Stage 2 ..................................................................................123Stage 3: Persist ........................................................................................124Sealing Recovery ......................................................................................124
Expect Setbacks ..................................................................................................................124
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