Dealing with Anxiety and Feelings of Panic

By Jenny Amir -


As more and more people are being affected by feelings of anxiety and panic these days, I thought I’d take the opportunity to share with you something that happened to me yesterday morning.  I took a rather distressed phone call from a friend, who was suffering from what I can only describe as an anxiety or panic attack. She was outside her office and only able to speak to me for about 5 minutes before having to go into work, but during the phone call she broke down in tears – and the rest was a little incoherent. In-between sobs (hers, not mine), I managed to ascertain that she felt overly anxious about her new job, and her new colleagues.  Aware that we only had a very short time before she had to go into the office, I gave her some information that, on reflection, I feel everyone could benefit from knowing. So here it is and please feel free to pass this on to anyone who might be interested.

  1. When we approach a situation with a negative expectation, we are much more likely to bring about (or even create) a negative outcome.  But conversely, when we approach things with a positive expectation we are far more likely to influence things towards a positive outcome.
  2. Anxiety tends to occur when someone repeatedly thinks about things happening in the future e.g a social event, a conversation, a task, a meeting. However, instead of seeing things happening the way they would like, they see it go wrong.
  3. The more that this negative scenario plays on your mind, the more you will produce the emotional responses to this version as if it is happening for realexcept that it isn’t!  It’s effectively just a fantasy  – so why not make it a nice one?!

Importantly, the subconscious part of your mind can’t tell the difference between fact or fiction, hence why watching scary movies may have you jumping, sweating or feeling sick, producing physical reactions to the emotions produced in watching the film – interesting don’t you think?

Actions to help reduce or overcome anxiety.

  1. By consciously making an effort to think about or visualise things happening in the way you would want them to you help yourself to relax and open yourself up to creating positive possibilities more in line with your desired outcome.
  2. Make a point of differentiating between your “helpful” and “unhelpful” thoughts – helpful thoughts will generally make you feel more positive, open to possibilities and connected to others, while “unhelpful” thoughts generally limit you and hold you back.
  3. Using positive affirmations can help to re-train the brain into a more positive and helpful mindset. Try repeating statements to yourself along the lines of “I am ok”, “I can do this”, “I’m as good as anyone else”, “I am calm and in control”, “I know I am really capable”, “everything is fine”, etc – you will know when you have found a good affirmation for you as you’ll notice how it makes you feel better when you say it. Once you have found your affirmation(s), say them to yourself as often as you can.

I should add that if anxiety is excessive or has reached the point of panic attacks, there is likely to be an underlying negative pattern or possibility of a past trauma triggering it, in which case a couple of cognitive hypnotherapy sessions can certainly be of real and lasting benefit.  If this sounds like something you would like more information on, you are more than welcome to contact me, I’ll be happy to discuss your issue with you.

I hope this information is helpful, either for you or someone you know.  And if you should have any questions or queries at all, you are welcome to get in touch with me, I’ll be happy to help however I can.

Warm wishes,


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