"The only way of breaking the power of lies, is knowing, and speaking, God's Truth"

 

Judith MacNutt, Co-Founder, Christian Healing Ministries, Jacksonville, FL

 

Anxious/Intrusive Thinking

Panic Attacks

When anxious or intrusive thoughts occur

Changing our attitude and overcoming unwanted intrusive thoughts, from Dr's Sally Winston and Martin Seif:

  • Label these thoughts as "intrusive thoughts."

  • Remind yourself that these thoughts are automatic and not up to you.

  • Accept and allow the thoughts into your mind. Do not try to push them away.

  • Float, and practice allowing time to pass.

  • Remember that less is more. Pause. Give yourself time. There is no urgency. 

  • Expect the thoughts to come back again

  • Continue whatever you were doing prior to the intrusive thought while allowing the anxiety to be present.

 

Try Not To:

  • Engage with the thoughts in any way.

  • Push the thoughts out of your mind.

  • Try to figure out what your thoughts "mean."

  • Check to see if this is “working” to get rid of the thoughts

YouTube video teaching from Dr's Winston and Seif: https://www.youtube.com/watch?v=k5FcpiRxLCg

When panic attacks occur

1) Pause

2) "Hey thoughts. I Welcome You. You're just normal anxious thoughts of the human dreaming mind". (smile, laugh, know they'll float by in time).

3) "God within, I give these cares to you. Thanks for taking them".

3) Move your conscious attention to your breath and breathe in and out, slowly and deeply, 5 times.

4) Sense living:

  • find a few things you can see  What are you looking at? What does it look like?​

  • find a few things you can touch. Touch them. What do they feel like?

  • find a few things you can hear.  What do you hear? What do they sound like?

  • find a few things you can smell? What scent can you smell?

  • Is there something that you can taste? What does it taste like?

5) "Thanks God for your grace.  For it's sufficient for me and your power is being perfected in me".

6) Resume normal activities.

 

CONGRATS!  You now have a TOOL!  Just knowing this, will lead to less PA's in the future