6 Steps To Diagnosing and Ending Panic Attacks and Anxiety, Without Medication

1. RECOGNIZING AND OVERCOMING PANIC
ATTACK SYMPTOMS
6 Steps To Diagnosing and Ending Panic Attacks
and Anxiety, Without Medication
STEVE SYMES
MEDICAL PUBLISHER
IPPTS ASSOCIATES
STEVE@IPPTS.COM
HTTP://IPPTS.COM

2. RECOGNIZING AND
OVERCOMING PANIC
ATTACK SYMPTOMS
Recognizing and Overcoming 3. Fighting Anxiety Without Medication: If
you're one of the millions who
Panic Attack Symptoms struggle with anxiety, the good news is
that you can feel better, even without
6 Steps To Diagnosing and Ending Panic medication. No matter how long you've
Attacks and Anxiety, Without Medication had anxiety, you can do something
about it. When you apply both mental
Introduction and physical techniques to getting
better, you'll soon find that you - not
Inside this report, you will learn: your anxiety - are the one in control!
4. Discovering Your Self-Worth Despite
Challenging Circumstances: Does life
seem to be a struggle for you? Do you
1. How to Recognize the Symptoms of a feel overwhelmed and frustrated
Panic Attack: Anyone who has suffered much of the time? Do you wish you
the symptoms of anxiety attack knows could experience something better?
that the experience is far from Fortunately, you can enjoy the
pleasant. If you have any question exciting life you deserve.
whether or not you have had an attack 5. Four Tips to Avoid Depression During the
it is best that you speak with your Winter Months: When the weather is
physician. Following are quick facts cold and the skies are dark and
about the symptoms of anxiety attack cloudy, it's easier to feel down and
that you may want to consider. despondent. If you struggle with
2. 5 Strategies for Coping With Anxiety: gloomy feelings during the winter, it's
Looking for a job - a tough feat in any good to know that there's help and
field - can be even harder when the hope available to you without a
economy is down. Good marketing can prescription depression drug.
set you apart from other candidates if 6. Learning Deep Breathing Strategies to
you know how to properly promote Control Anxiety: Do you struggle with
yourself. feelings of anxiety? If so, it's good to
2

3. know that there are ways to relieve
your suffering. You can learn
strategies to take charge of your
nervousness and experience the
serenity you deserve. You can learn to
control your anxiety with these simple
deep breathing techniques.
Disclaimer How to Recognize the
We are not medically qualified. Always consult a Symptoms of a Panic
suitably qualified medical practitioner.
Attack
The reader by reading on any further shall be deemed
to have read and accepted the following terms.
Anyone who has suffered the symptoms
of a panic /anxiety attack knows that the
Terms of Use: No Liability: This book is supplied “as
experience is far from pleasant. If you
is” and without liability. All warranties, express or
implied, are hereby disclaimed. The information have any question whether or not you
provided is for general entertainment purposes and have had an attack it is best that you
does not constitute advice of any kind.
speak with your physician. Following are
quick facts about the symptoms of
© 2012 by IPPTS Associates.
anxiety attack that you may want to
consider.
I'm going to start off with a description
from someone who has suffered from
panic attacks for several years now. This
woman works in social services focusing
on the elderly population. The stress of
her job is compounded by the symptoms
of panic attack and she has a very
detailed account of her experience that
she has shared with me.
3

4. experiences heart palpitations that are
so pronounced that she thinks she is
having a heart attack.
After a few minutes, the waves begin to
crest and curl over her. Right before she
thinks she is going to drown, the
symptoms of panic attack begin to
shrink back further and further until she
is brought back to her normal state, or
as close as she can come to it at the
time.
Of course, her account of the symptoms
of panic attack is unique. People
experience the condition a little
differently. No matter what, the disorder
will interfere with the individual's ability
During the onset of her panic attack
to function normally on a regular basis.
symptoms, she begins to feel warm and
flushed. This feeling is often
You may wonder if the panic attack
accompanied with perspiration and mild
symptoms are harmful after reading
shaking. Following the heat and sweat is
about her experience but they are not.
a wave of emotion that is overwhelming
While they don't pose immediate health
and gripping. The symptoms of panic
risks, it is still quite important to seek
attack may include a feeling of great
help from a professional if you feel that
dread and fear.
you are suffering from the symptoms of
anxiety attack.
Sometimes the fear is so looming that
she is unable to complete the task at
hand. If she is driving, she has to pull 5 Strategies for Coping With
over to a safe place to park her car. The
feelings of gloom and doom are mixed
Anxiety
with fear that is so real and intense that
Do you feel anxious when the pressure's
it becomes difficult to think about
on? Do you struggle to calm your nerves
anything else.
in the midst of stressful situations?
These are very normal feelings.
The symptoms of panic attack come in
Sometimes, however, these worries can
waves that build on one another in her
become overwhelming even in your
estimation. She feels as if she is going
day-to-day routines.
to die and her heart begins to beat
uncontrollably. At times, she
4

5. today, you'll notice the difference
immediately. These ideas are simple, but
they have the power to revolutionize your
life.
These techniques can help you cope with
your anxious feelings:
1. Practice deep breathing. One of the
most effective ways to cope with
anxiety is deep breathing. Deep
breaths get much-needed oxygen to
your brain and throughout your body,
relaxing your muscles. The increased
air to your body and mind helps you
calm downin times when you would
normally become stressed out.
When you notice that you're
beginning to get nervous, pay
attention to your breathing. For a
few days, practice deep breathing
Extreme anxiety can inhibit your everyday in a relaxed, private, comfortable
life. Anxiety about a particular situation environment where you're not
can cause you to feel worried about rushed. Put your hand on your
everything else. Anxiety can run your life belly, and make your hand rise and
if you let it, but you can take control and fall with each breath. Be sure to
learn to thrive in situations that take in a slow, full breath. Exhale
challenge your resolve. slowly.
If you practice this deep breathing
Learning to deal effectively with anxiety exercise before the moment of
is a powerful skill that will benefit you in truth, you'll be equipped to control
many ways. Your relationships with your breathing when a stressful
others will be impacted in a positive situation occurs. When the
way. You'll go after your dreams instead pressure is on, and you notice your
of giving up easily. And your heartbeat beginning to rise, simply
self-confidence will grow as you develop pay attention to your breating and
the habit of effectively responding to do what you've practiced.
situations despite the fears inside of 2. Face your fears. If you worry
you. constantly, you may not be leaving
your comfort zone often enough. Seek
If you begin to use these five strategies opportunities to stretch your mental
5

6. boundaries in ways that aren't extremely require you to seek counseling to
stressful. As your mind and body overcome them. If you've tried many
become used to taking on challenges things without success, a mental
in dealing with your nerves, give health professional that is trained to
yourself greater challenges to increase help you overcome these challenges
your ability to handle them. may be your best bet.
If you're in the habit of shying away
from things that stress you out, It's normal to feel nervous when stressful
purposefully put yourself into situations occur. But without strategies
situations that you aren't sure to overcome those nerves, you can feel
about. This will help you build paralyzed and sabotage your chances of
confidence. The more steps you experiencing the success you deserve.
take outside of your comfort zone, Instead, start using these five strategies
the better equipped you'll be when today to effectively cope with your
the real challenges of life cause feelings of anxiety and emerge
you to feel anxious. triumphant over them.
3. Eat nutritiously. An often-overlooked
way to beat anxiety is to make sure
that your body is properly fueled for
the challenges it must face. Drink
plenty of water. Eat a balanced
Fighting Anxiety Without
breakfast. Eat small meals, and eat Medication: 10 Tips to Help
more often. Keep track of what you're
eating in a daily log so that you can
You Feel Calm
begin to notice patterns that sabotage
your health. When anxiety hits you, it can be
When your body is fueled properly, terrifying. The panic and frightening
the daily anxieties you experience thoughts coupled with physical
will be less overwhelming. symptoms may lead you to believe that
4. Exercise. Your body is made to move. you're having a heart attack or suffering
If you sit at a desk all day, you'll likely from a terrible disease, when in reality,
face greater challenges with worry and you're perfectly healthy!
stress than someone who's always on
the move. Exercise provides
tremendous stress relief, an outlet for
frustration and a boost to your overall
self-confidence. All of these
contribute to a peaceful feeling and
less anxiety on a daily basis.
5. Seek professional help. Sometimes,
the issues you face with anxiety may
6

7. Physical Ways to Lower Anxiety
Try these tips to physically lower your
anxiety levels:
1. Breathe. If you're breathing from the
top of your chest and not from your
abdomen, you might be making
yourself more nervous. Breathe from
your diaphragm and take full, deep,
Anxiety can often cause you to have an
exaggerated nervous system reaction to
common stressors that others are able to
ignore.
If you're one of the millions who struggle
with anxiety, the good news is that you
can feel better, even without medication.
You can take positive action on your own
to get a handle on your anxiety and feel
2. Get moving. Use up that extra energy
more in control. Of course, especially if
and adrenaline that your body
your symptoms are debilitating, please
produces. If you don't, it can build up
consult your doctor or other health
and make you more nervous. By
professional for their advice.
getting frequent exercise, you'll prevent
your body from storing excess
Both your mind and body are involved in
adrenaline.
anxiety. It's a vicious circle: the constant
3. slow breaths.
Sit still. It's important to exercise, but
worrying and negative thoughts can
sometimes it's more effective to be
produce physical symptoms, which can
still. If you usually run from a panic
cause more anxious thoughts. It
attack or anxiety episode, force
becomes a pattern that can be
yourself to stay where you are and
challenging to break free of.
focus on your relaxation techniques,
like deep breathing, to help prevent
But when you're able to overcome this
your impending anxiety.
challenge, it's well worth the effort!
The anxiety might get worse for a
Tackle your anxiety on both the physical
moment, but you'll be calmer after
and mental levels today by practicing
a few minutes and you'll be more
these 10 strategies.
prepared the next time you face
7

8. anxiety. impossible to climb, you need a fresh
4. Distract yourself. It's hard to think perspective.
about feeling nervous when you're
actively engaged in other activities.
Help others, play a game, or do
something else that requires your total
concentration as soon as you start to
feel anxious.
5. Get in shape. Being physically fit can
help you feel better about your health
and reduce anxiety. It's not a quick
fix, but more of a long-term goal that
you can actively pursue. Staying in
good physical condition goes a long
way in preventing anxiety.
Discovering Your Self-Worth
Despite Challenging
Circumstances
Within you is everything you need to thrive
Does life seem to be a struggle for you? and excel. The more you question the
Do you feel overwhelmed and frustrated validity of your limiting beliefs, the more
much of the time? Do you wish you success you'll experience in your life.
could experience something better?
Fortunately, you can enjoy the exciting Think of a circumstance in your life that
life you deserve. you believe is preventing you from
something you want. Write it down, then
Success is available to you despite get ready to challenge that limiting
challenging circumstances. It's belief. If you do, you'll begin to move
important to remember, also, that your toward the success you deserve.
self-worth is not defined by your
circumstances. Use these strategies to maintain a positive
self-worth, regardless of your
What holds you back? Take some time circumstances:
today to question the beliefs you hold
that limit your potential. If you look at a 1. Find the cause. What is the cause of
challenging circumstance as a wall that's the circumstance in your life?
Sometimes, limiting beliefs can serve
8

9. as warning signs that help you avoid circumstances simply provide
danger. What can you learn from this feedback and an opportunity to learn
so you avoid triggering a similar and grow
situation in the future? 4. Make the most of it. When you
If the cause of your situation is recognize that you're valuable despite
unclear, ask friends and family for your circumstances, you'll begin to
their input. Others see your life make the most of every opportunity.
from a different perspective, and Stumbling blocks you face can become
their input can be valuable in stepping stones to the success you
determining the root of your deserve, simply by changing what you
difficulty focus on.
2. Get past the blame game. You can Instead of feeling helpless, ask
often be your own worst critic. yourself: "What's great about this?"
Fortunately, negative self-talk often Every situation provides something
has very little basis in reality. Choose
to replace the doubts of your inner critic
with more productive thinking.
Once a negative thought has taught
you its intended lesson, it has
served its purpose. If you choose to
5. Ask for help. Loved ones and friends
hold onto those negative thoughts,
often see strengths in you that go
they will begin to form a negative
without notice. Ask them what they
self-image in your mind. This
believe your strengths are. This is
unbalanced view of your talents
where your self-worth is found.
and strengths holds you back.
Everyone has something of value to
Instead of dwelling on negative
contribute.
thoughts about your circumstances,
Once you recognize your unique
learn the lesson and resolve to move
talents, gifts, and abilities, you'll see
on. Find out what you can do
life in a whole new way. You'll seek
differently to avoid a repeat of your
opportunities to use your talents to
present situation. Then, when
bless others. You'll gain confidence
negative thoughts enter your mind,
that comes from conquering
choose to replace your self-talk
challenges that once made you
with productive thoughts instead. of value if you look for it.
cringe.
3. Cut yourself some slack. Recognize
Instead of allowing your
that you're human. Everyone makes
circumstances to dictate who you
mistakes, but your attitude
are, you'll make the rules!
determines your altitude in life. You
6. Live one day at a time. Despite your
are valuable regardless of your present
best efforts, some days simply provide
predicament. You are worthwhile even
one frustration after another. When
when you slip up or falter. Your
9

10. this happens, you have a choice. You See the beauty that the winter months
can let your circumstances defeat have to offer. If you're really struggling to
you, or you can choose a more see any beauty at all in the gloom of
positive perspective. winter, all you need are a few simple
ideas to jump-start your thinking in a
Resolve today to find your strengths, positive direction.
learn from your difficult circumstances,
and experience the joy you were created Consider these tips to help you gain a more
to experience. Instead of tying your positive mindset during winter:
self-worth to your circumstances, choose
to see things as they really are. You were 1. Buy a sun lamp. A sun lamp gives you
created with unique talents and gifts. the light you need even when it's
When you find those gifts within yourself gloomy outside and works much
and put them to use, you'll know how better to help your mood than just
valuable you truly are. turning on all the lights in your house.
2. Take a vacation. Travel to somewhere
sunny and warmer each winter, even
Four Tips to Avoid if only for a couple of days. Looking
Depression During the forward to your annual getaway will
lift your spirits during the time before
Winter Months
When the weather is cold and the skies
are dark and cloudy, it's easier to feel
down and despondent. If you struggle
with gloomy feelings during the winter,
it's good to know that there's help and
hope available to you without a
prescription depression drug. Of course,
you'll want to check with your physician
before making any changes to your
health regimen.
3. Get outside. When the sun does come
Spring is Around the Corner out, even if it's otherwise cold, take
advantage of it. When your body is
Some people start feeling down just as deprived of sunlight, it has a harder
soon as the first cold, cloudy day rolls in. time making vitamin D. If you can get
Don't let this happen to you! To stay some sun, though, you'll feel better
happy and peaceful during the winter, and you'll be better able to make it
focus your time and energy on things that through until spring arrives with its
bring you joy. you go, sunnier days.
longer, too.
10

11. 4. Find activities that bring you joy. Read Learning Deep Breathing
that book you've always wanted to
read or engross yourself in a new TV Strategies to Control Anxiety
sitcom that comes on in winter.
Perhaps learning to ski or snowboard Do you struggle with feelings of anxiety?
can bring you the mental and physical If so, it's good to know that there are
benefits of exercising while also ways to relieve your suffering. You can
finding a way to enjoy the winter learn strategies to take charge of your
weather. nervousness and experience the serenity
you deserve. You can learn to control your
Depression is Treatable - Even if it's Only anxiety with simple deep breathing
Occasional techniques.
It's important to treat depression. If your When you breathe deeply and fully, your
feelings of depression run deep, you may body stays calm. You may still be a bit
want to talk to your doctor about the tense, but your relaxed breathing can
kinds of treatment options that would be protect you from an anxiety attack. In an
best for you. If you're only getting anxiety attack, you may have a tendency
bummed out and unhappy during the to hyperventilate, which increases the
winter, though, focusing on strategies that level of panic you experience. However,
work during the winter is the best way to deep breathing keeps you in control.
shake those winter blues.
When you hyperventilate, you take short,
You can choose to be joyful. Focus on the quick breaths in the top part of your
things that matter to you and make you lungs. Your chest expands, but you
happy. Winter is only a season, and aren't getting the full amount of air that
you'll have spring, summer, and fall to you need to remain calm. The quick
do all kinds of great things outside in overload of oxygen you receive from
the sunshine. Remember, anything you shallow breathing makes your
can do when it's dark outside, you can apprehension and panic even worse. It
do on a gloomy winter day. becomes a cycle that can be hard to
break without practice
If you have hobbies that lend themselves
to indoor activity, you'll have more to The Most Beneficial Way To Breathe
keep your mind occupied as you move
through the winter. The cold days will Any time you can concentrate on
pass more quickly if you have something breathing fully - all the way down to your
to do to occupy your time, and spring abdomen - you'll improve your relaxation
will arrive before you know it. response to stressful situations. If your
chest is rising with each breath, you're
not expanding your lungs to full
11

12. capacity. Your body lacks the oxygen it How Breathing Affects Anxiety
needs to thrive under the pressure of the
moment. Anxiety may be caused by a chemical
imbalance in the brain. It may simply be
the product of over-active nerves that
react too strongly to stimuli. However,
regardless of what causes you to feel
anxious, the most important thing is to
alleviate it and reduce the degree to
which it affects your life. Anxiety doesn't
have to stop you from living the life you
deserve.
By lowering your anxiety, you may be
able to:
Change careers or get promoted
Speak in front of others without fear
Travel to places you've always wanted
to see
Place a hand just above your belly button
Embark on a new relationship or
and breathe. If you're breathing deeply,
business venture
your hand will rise and fall with each
Reduce your dependency on
breath.
medication or therapy
Practice breathing slowly by taking full,
deep breaths. You might feel a bit If you're contemplating reducing any
strange at first because you're not used medication or therapy you're currently
to it. You may even feel a bit giddy, but using, consult your physician before
that's normal. It'll pass with practice. making any changes to your established
regimen. But you can still start deep
You're getting plenty of air, even if you breathing right away. There are no side
don't feel like you are. Your lungs can effects, as this type of breathing is
expand without your upper chest rising. natural and healthy. And it's something
Only your upper belly needs to rise and that everyone can learn and benefit
fall. At first, you probably won't breathe from.
this way unless you're thinking about it
because you're so conditioned to breathe If you struggle with worry, you can feel
from your chest. Keep practicing often, more relaxed and in control by simply
and you'll soon be breathing properly all controlling your breathing. Begin
the time. practicing deep breathing strategies
today and experience peace in the midst
12

13. of the storms of your life! According to Barry McDonagh, a
medical doctor and mental health
Wrapping up... expert, and owner of the popular Panic
Away! website, the answer is yes!
In this report, we've shown you:
"I know when you are in the middle of a
panic attack it feels like this terrifying
1. How to Cope With Panic Attacks
experience is so intense, it might just
2. 5 Strategies for Coping With Anxiety
kill you! You feel an array of unusual
3. Fighting Anxiety Without Medication: 10
bodily sensation from dizziness, rapid
Tips to Help You Feel Calm
heartbeat to tingles (paresthesias) right
4. Discovering Your Self-Worth Despite
through your body. You fear you may have
Challenging Circumstances
a heart attack or that the anxiety will
5. Four Tips to Avoid Depression During the
push you over the edge mentally," Barry
Winter Months
tells us.
6. Learning Deep Breathing Strategies to
Control Anxiety
Why most people struggle
However, if you'd like a more specific According to Barry, there's a reason why
solution, with advanced techniques for so many people struggle with panic and
eliminating anxiety, then you may be anxiety despite so much help being
interested in this special news report offered to them today...
below...
"There is one key factor that makes the
SPECIAL REPORT: difference between those who fully
eliminate panic attacks from their lives
and those who do not. The key
Is It Really Possible To Stop ingredient is not medication, lifestyle
Panic Attacks and Anxiety, changes, or relaxation exercises. It is
when the individual no longer fears the
Without The Use Of thought of having a panic attack."
Medication?
How Barry conquered his panic and anxiety
attacks with a unique approach
"I tried all the exercises I did the
relaxation and breathing techniques but
nothing was shifting this deep fear of my
next dreaded panic attack. It was very
frustrating for quite some time.
13

14. I have extensive experience working instant panic elimination and further
through my own anxiety and then that of research confirmed that the technique I
countless others through private taught was not only instantly effective
coaching. While going through my own but also a permanent solution to panic
anxiety episode I studied the best and anxiety disorders," Barry tells us.
psychologists working in the field.
Barry focuses on the unique approach of
I learned a huge amount from them but the 21-7 Technique™ to help thousands
not enough to get me panic free. Almost of people, in over 30 countries, to
by accident I stumbled on a technique eliminate panic and anxiety from their
that brought it all together and got me lives, for good, without medication.
immediately anxiety free. Over the years
working with people I developed the Was it worth it?
technique, honed it down, and made it
more understandable so that everyone,
regardless of their situation, could apply
it. This is years of experience I want to
share with you.
I was in my second year of debilitating
panic attacks when I discovered this
powerful technique that stopped panic
attacks in their tracks. I had been
studying the cognitive behavior approach
for dealing with panic attacks from some
of the top psychologists when I
discovered this technique.
The real breakthrough came when I
made some startling observations about
how a panic attack fuels and generates "Cutting the fuel of the panic attacks
itself. I developed the technique on the had some great knock on bonuses; the
principle that if you extinguish the fuel obsessive worries and unwanted thoughts
that powers the panic attack, you disappeared as well. It was like a dense
eliminate its reoccurrence. fog lifted. Once I had moved clear of this
fog of anxiety it became clear what
I began teaching small groups of people mistakes I was making and how a simple
my discovery and started getting change in thinking was all that was
immediate results. This surprised me as needed to advance my recovery. "
I was initially unsure if I could replicate
the same results. People were reporting And Barry is not alone. There are many
14

15. success stories that you can read on his compassionate, jargon-free program" –
website, Panic Away! that should, at Dr. Glenn Livingston
the very least, inspire you to give it a try
too. – Click here to read to the full review
To learn more about Barry's solution, and Special Bonus
his story, along with dozens of other
stories from people who have also tried If you buy through my link – that is by
this solution, visit: Panic Away!. clicking on one of the links on this page
- I will send you a FREE copy of the
What others are saying… ebook below:
"Panic-Away is a useful, innovative and
insightful technique to take charge and
eliminate panic. Its clever and
empowering shorthanded phrases enable
a person to detach from their anxiety
and challenge it full force. Indeed–this
can be the “First-Aid” kit for anxiety. I
would definitely recommend it to my
patients”. – Dr Dahlia Keen
– Click here to read to the full review
"You express a lot of the current ideas
very clearly and I like your approach to
finding what works for individuals. I also
like your style of writing, which I think
has the potential to encourage and
empower clients to tackle the situations
for themselves.” – Dr. Alasdair
MacDonald
– Click here to read to the full review
Emergency Panic Attack remedies has
“Finally, a clear and concise explanation
further methods for stopping those
of panic in it’s many forms, with
attacks in their tracks!
practical advise and exercises for
symptom reduction and elimination. If
All you need to do once you have bought
you suffer with panic of any type, it’s
Panic Away! , is to send me your
well worth the investment to get this
clickbank receipt number to the email
15

16. address on the cover of this ebook.
I will then send you a link to this
amazing bonus by return.
16
Powered by TCPDF (www.tcpdf.org)