I need someone to summerize the 6 steps. I just can't keep them in my head and when an anxiety attack comes out of no where I'm not prepared. I've been feeling pretty good for a few weeks now and tonight I had an attack. They aren't as bad as they used to be but I just can't get them under control. This is the way things go for me, I feel good for a week or two, then I have an anxiety attack and feel crummy for a few days. I just can't seem to get past the attacks that sneak up on me.

You know now that I think about it I was feeling it start earlier this afternoon and just tried to think of something else. I really don't have a plan when the anxiety starts and I let it build up.

Very frustrated!!!!!

Maybe you're trying to do the 6 steps "perfectly" and instead are giving yourself even more stress and anxiety!

Give yourself a break! You deserve it!

There is a man on the tape/CD who says that he just told himself "It's just thoughts" because he wasn't good at remembering the positive/negative talk methods. Maybe that would work for you too? Just keep telling yourself that it's just thoughts - they can't hurt you - they will go away. Breathe and try to float through it.

Hang in there...

Best,
Dawn

I was really trying to recall the 6 steps while driving doing errands this morning....cannot remember them but did use the breathing and positive self-talk (found particularly helpful the bit about it's okay to be somewhat anxious, it will pass and trying to float with it). I'm on Lesson 2 and assume those 6 steps will become automatic with more practice. Right now, anypart of the program I can remember and use when I'm out and about is fine. We'll all 'get there'. Hooray for these skills!

Don't use the 6 steps as the only way to calm yourself down, but use them as a guidline. Basically the steps are just telling you that you need to accept what is happening and tell yourself that it is happening because of the way you think. Remind yourself that it's a temporary feeling that will pass, and take a moment to breath. After awhile it will come naturally and you'll be able to look back and laugh about how you used to make yourself feel. Good Luck.

Okay, I now realize what I was doing wrong. I have been fighting the panic attacks instead of floating. I thought if I went places and forced it the next time it would be better. Now I know what was wrong - GOOD GRIEF! I guess I am still not sure what floating through it is - but I am going to try it tonight. I get so tense when I go places it's like I am going to battle

Okay my question is that I have just about wore out my nerves working so hard at this for over a month. Now what do I do? Now I have a fatigue problem. Any suggestions would be appreciated!! Will the brain strain get better if I start floating and not fighting??

Boone,
Love all your posts!!! Yes the brain strain will get better if you float instead of fight!
Fighting makes the anxiety worse, accepting an floating through it releives it... Your doing a Good job,, try to get more rest, and relaxation any extra time you have.. Im like the others, the breathing exercises help me so much when im under pressure... Take care Nelly

Thanks Nelly - I appreciate the pep talk. I was starting to fret about the brain strain - hoping I hadn't messed up the brain chemicals too much - which would only make things worse. Tonight after going to the Y to workout I shall venture to the grocery store and try my best to FLOAT. I have my fingers crossed. Thanks again!

Oh my, as I read these posts, I had to laugh. What are the 6 steps??? I completed the program a year ago,am being coached now and I'm blank. So someone please list them.

John, how about carrying the little cards with you. That should help.

Basically, you just want to remind yourself that it's only anxiety, it will not hurt you. You want to do your deep breathing and talk positively to yourself. Floating through it means you are accepting whatever happens. You're not tensing up and fighting, your letting your shoulders just fall and relax your body while practicing the steps. What we resist, persists. Stop fighting, you will see a big difference in how you handle the anxiety. I wish you the best!

I've felt the exact same way. As soon as they come, i just get clueless and become lost. I have to experience the painful feeling and breathe it out. You'll be okay.

Use the cards that come with the kit to remind you what to do.

Debbie

Wow I am so glad that I am not the only one struggling with this! I am just starting week 3 and I feel like I still don't quite understand how to "float" rather than fight. I think that must be a BIG lesson in the program, because after all, anxiety is a direct result of fighting your feelings rather than just letting them pass. I will keep at it!

I decided "floating" is just letting the symptoms happen and breathing and relaxing till they passed.
If you fight it, the symptoms get worse because it gets your adrenlin pumping even more, so the symptoms are worse.
So, when they start, you know what they,, you let them happen,, breathe, tell yurself they will pass, and do something as relaxing as possible... trust me they always pass, and they pass much faster if you just let it happen.

Don't fear John61...while it's frustrating in the beginning you WILL get a hold of your anxiety attacks. I got a hold of mine a few years ago and have recently started the program for other ailments, but I have found the 6 steps to be so accurate in curing anxiety attacks. Unfortunately I had to learn through trial and error and literature on panic disorder since I had not come across the program yet. Figuring out WHY you have the anxiety is key. Once you figure out the root of the problem, what's causing it, will tremendously aid in your recovery. Mine was the fear of being alone. But it took me forever to figure that out. Now that you know what an anxiety attack is and that you're not going to die from it, you can accept what's going on and just "float" w/ it rather than fight it. Observe how your body feels when you're feeling the slightest big of anxiety and start your deep breathing and positive inner dialogue then. Just talk to yourself and say, 'Hey, I'm ok, I'm just anxious about...and it will go away soon. I will be ok. I'm my safe place.' I begin to think of something fun my husband and I have done recently to distract my mind. Positive distraction is key whether mental or physical.
Like all of us, you'll make it through them John...I have faith