"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.

What to do 

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) In thought or word, slowly and gently, proclaim: "No sweat. Just some normal anxious thoughts and feelings. They're yours God. Thanks for taking them"!

3) Breathe in and out, slowly and deeply, 5 times, focusing your conscious attention on the breath.

4) Sense living:

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

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

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

  • find two things you can smell? What scent can you smell?

  • find one thing you can taste? What does it taste like?

5) Breathe in and out, slowly and deeply, 5 times, focusing your conscious attention on the breath.

6) Resume normal activities.

 

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