My System for Stopping Anxiety Attacks: 5 steps, 20+ Skills for Panic Attacks

An anxiety attack, in my definition, is when you're overwhelmed with stress, fear or anxiety, you may feel panicky or your anxiety is so strong and the physical symptoms are so intense that you can’t function very well.
This video is going to teach you the psychology behind calming anxiety attacks and give you a ton of tools to try so that you can create your custom plan to stop anxiety attacks. If you're right in the middle of an anxiety attack and just want to be walked through one simple version of the process check out my other video- A guided walkthrough to calm anxiety attacks. (Coming soon!)

1. Understand what feeds anxiety attacks. This short term emotion of anxiety is not the problem. Don't be afraid of anxiety, and don’t struggle to make anxiety go away immediately. This actually makes things worse.
2. Slow down instead of speed up
3. Anxiety isn’t just in your head, it’s in your body, so when you’re super upset, the body is the gateway to resolving anxiety.
4. Remind yourself that you are safe
5. The real problem here is not that you have emotions, or that you have an anxiety attack, the real problem is that you don’t have a system to resolve anxiety, so it’s building up and boiling over. The real problem is that you haven't developed a sustainable way to manage stress in your life

Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.

Copyright Therapy in a Nutshell, LLC

[adamjohnsonstudio]

The catastrophizing/negative thought I have the hardest time with is, "I would rather be in actual danger/pain than feel this way. In fact, I would welcome a horrific event right now because at least then what is happening inside of me would match what is happening outside of me and it would feel less like I'm losing my mind."

[beatrizrosado]

Unless a person experiences anxiety, panic attacks it is hard to understand how challenging is to go through them. I NEVER HAD EITHER ONE, NOW I KNOW. TO ALL OF YOU THAT are DEALING WITH THIS CONDITION I SEND YOU BLESSINGS OF HEALTH , PEACE, LOVE AND HEALING.

[phasakanchansuthep]

Tbh just hearing you talk on these videos is one of the best way that i use to overcome my panic attack. Thank you so much i really mean it.

[meyuux]

Just started having anxiety/panic attacks for the first time. I had no idea how intense feelings could be, it really awakened me to a new perspective and I hope that everyone can do their best to get through them, these techniques are helpful and really relaxed me. Thank you so much and those out there suffering, don't give up hope, like she said it doesn't last forever <3

[ritz]

I am a patient of anxiety disorder. After my parents passed away sudden loneliness and grief slowly started overwhelming me. And one day i became a patient of panic. People around me are not very understanding regarding this matter. Majority of them are very judgemental and think I am going crazy. I am struggling with my issues alone. I try to deal with panic attack sessions alone and away from others. These videos helps my mind. Thank you for them.

[jacobstinson]

Emma,

As an autistic adult trying to navigate his emotions and thoughts, in the hopes of being as present as possible, your channel is such a blessing. Thank you.

[leighayers]

I’ve had night time panic attacks for going on 3months now constantly fearing that I’m dying even though I know I’m not and it only happens when I’m alone at night I’ve yet to figure out how to make them stop but your videos really help me to catch my breath and at least make my heart stop banging against my chest

[musicplaylists]

The Best way to overcome a panic attack is to reframe the percieved threat from fear into excitement both of these emotions are so similar that the brain is easily fooled into releasing positive hormones that help overcome the panic attack.

[sashaje]

This video saved my sanity, I swear. Almost 3 weeks ago I had a really really bad day. I tried everything to stave off the PA: went for a run, took a cold shower, tried yoga and breathing exercises. Nothing was working. This was my last resort and it worked almost immediately (I was still shaky and tense but didn’t feel like I was spiraling out of control anymore). I struggled for the first few days but I took the whole ‘be gentle with yourself’ thing to heart. If I backtracked, that’s ok, it’s a learning process. I haven’t had a PA since then, and every day is better than the last because I’m actually training my brain that it’s ok to have a PA; that it’s not something to fear. I still have moments of struggle but they’re few and far between. I’m so so so thankful I clicked on this video. It’s done miracles for me.

[iJasdeep]

this channel is pure gold, thank you so much for making these videos, it helps me a lot, god bless you ❤

[Izzy-drzf]

I am just before major surgery, and feel very anxious of course . Will be trying all these out over the weekend before my surgery on Monday 😊

[fuzzawuzz]

I have always had panic issues while driving on interstates or over large bridges. That's the only time I panic. Over the years, I have learned that it's the panic itself that I fear the most and that actually brings on the panic more. Knowing this has helped so much. I also have found that grounding with my senses is the best way to overcome it in the moment. Thanks for your videos. They're a big help.

[desjarayjackson]

I have been getting anxiety attacks and been on edge of them chronically for 5 months now and having nocturnal panic attacks that wake me from sleep. During the day the physical sensations and pain is unbearable. Weird sensations and pains too that make me extremely paranoid and constantly feel like I am about to die. I have to force myself to eat everyday and its so tough to get out of bed too. I feel very alone. Reading comments of people struggling with this is helpful in a way. Thank you for your videos.

[lisaknox]

Its great to know im not alone. When i feel this way.😊

[vwvrx]

By far the BEST Video on here for help with dealing with Anxiety and Panic. Just watching this reduced my morning anxiety that I get every morning. For me it is so hard, while in an anxiety attack, to remember these things. Now I have a place to go to help me during an attack....and that is right here. Thank you so much. Even just the sound of your voice is relaxing.

[roshnifernandes]

Thank you so much .i had a panic attack last nyt at 2am and the only thing i could think of was to call my friend .here i am today thinking abt how to help myself better next tym.thank u fr this video❤lots of love❤

[jamiepatton]

Thank you. I suffered since birth with anxiety and panic disorder. Tried every drug available...after years of suffering I discovered my diet had 99% to do with panic disorder. Although I do have genetic PD..., dads mom, my dad, and me...4 years ago I went to the ketogenic lifestyle, then a year ago to the carnivore diet. I wish nutrition and diet played more of a part in PD treatment. It has truly cured me and med free for 4 years. I know im not the only one that had a mental health dx cured by diet. Just some literal food for thought.

[lookingforbooks]

this video came at a perfect timing!! I am currently working on my anxiety/panic attacks. thank you!!

[tedahc]

I'm having heavy head, a bit dizziness, and a blurry vision 24/7 these days due to my anxiety/panic disorder..i can't function properly, its been 3 months now..hope your videos help me🤞🏼

[loriar]

I have learned the difference between anxiety and a panic attack. For me anyway, an anxiety attack is longer lasting and yet not quite as intense as a panic attack. I often have intense nausea with both. Panic attacks start with a feeling like cold water is being poured over me, i hyperventilate and I feel like I'm going to die. It's by far worse than an anxiety attack, though both are pretty horrible. With anxiety, my hands and feet get cold--sometimes I can head it off if I put my hands and feet in warm water.