The Anxiety/Panic Attack Journal

Do YOU have a negative inner monologue working against your own best interest?

Most of us have a critical inner voice that occasionally points out our shortcomings and imperfections; but for some people, this voice is practically non stop.

I’ve bumped up against it too, so I understand how loud and persistent it can be, and how devastating it is to self esteem and confidence. The voice tells us ridiculous things, over and over, as if on a loop: “I’m not smart enough, I’m not good enough, I can’t do it.”

But you can break this self-destructive cycle of negativity and silence that critical inner voice. The solution is actually easier than most people think.

We defeat the voice by beating it at its own game. The real power of the critical inner voice (also known as the super-ego) comes from persistence and repetition. When you constantly hear negative affirmations repeated in your thoughts, they can’t help but have an effect on you.

The good news is you can use this same principle to your advantage, to build positive self-esteem, powerful confidence and a healthy self-image. You just have to use these same two characteristics: persistence and repetition.

The Power of The List

Years ago I began encouraging people to make daily gratitude lists after I discovered the powerful effect this habit had on my life. It forced me to think about what was right in my life, what was good and worthwhile; and over time it became a habit that improved my life immensely.

A few years later I discovered the power of making self-esteem lists. It’s the same basic idea, but you focus exclusively on your own positive attributes. For example, make a list right now in your mind of five positive attributes you have. Go on. I’ll wait for you…

Did you make your list? Good. You may have noticed that it forced you to ask some pretty empowering questions like, “What am I getting right in life? ” “What are my strengths?” “What should I be proud of?” “How am I beneficial to others?” ” What are my best qualities?”  “What do I excel at?” ” What obstacles have I overcome?”

Making these lists every day will force your mind to consider questions like this, leading to a new appreciation and respect for who you are.

Of course, if you’ve had that negative inner voice berating and belittling you for many years, it won’t suddenly stop overnight. It’ a gradual process, but you’ll be fighting back against the negativity,  introducing more balance into your life, and forcing your mind to consider things from a new perspective. 

With each self-esteem list you’ll be re-writing your self-image.

If you want to build real confidence, begin making daily self-esteem lists. I recommend making them first thing in the morning, in the afternoon, and then right before bed. It’s also a good idea to make random self-esteem lists now and again in your head. The next time you have a few minutes to kill waiting for an appointment, driving, etc., think of five positive attributes about yourself. And try to find new things each time you do this exercise. Dig deep to discover all your positive qualities

Start today - there’s no time like the present. If you don’t have paper and pen handy, make a quick list in your mind. Begin with two or three things and each time you make a list, try to expand on them and find something new. Doing this daily pays off.  And when you improve your self-esteem, you improve your life.

Jon Mercer

EasyCalm.com

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Panic attacks can indicate an imbalance somewhere in our lifestyle or day-to-day habits. It’s no secret that the choices we make can affect our state of mind, making it more or less likely we’ll experience anxiety. With that in mind, I’ll outline five tips that can help minimize anxiety and prevent panic attacks.

Tip 1: Get plenty of rest.

It’s really important to your state pf mind that you get enough sleep. Lack of proper sleep wears us down both physically and mentally, increasing the likelihood of both panic attacks and generalized anxiety.

And it’s not just the amount of sleep — try to get quality sleep, where you wake feeling refreshed. Go to bed a little earlier, and/or try taking a brief nap in the afternoon if you feel you need it. Being well-rested allows you to better cope with everyday life stress. It’s your first line of defense against anxiety issues.

Tip 2: Breathing exercises.

Controlled breathing exercises can be very useful when you’re feeling stressed. One popular exercise is to relax and exhale slowly to the count of 6 or 7. Then inhale slowly to the count of 5 or 6. And it works quickly. You only need to do this exercise for 30-40 seconds to feel some stress relief.

Tip 3: Visualization.

Guided visualization can work wonders when you need to get outside yourself and feel deeply relaxed. Most of us carry some stress around without realizing it. It becomes so common that we ignore it. But just because you ignore it doesn’t mean it won’t affect your life. It very often comes back to haunt us, leading to panic attacks or other anxiety problems. Guided visualization, and especially NLP visualization sessions can help release that pent up angst.

Tip 4: Minimize coffee and sugar.

It’s a good idea to minimize caffeine and sugar if you’ve been experiencing anxiety and panic attacks. I wouldn’t go as far as to say you should stop using these stimulants completely - that could actually aggravate any existing stress and anxiety. Still, it’s smart to minimize the use of all stimulants, including nicotine. Cut back on the stimulants to give your central nervous system a chance to settle down.

Tip 5: Get outside yourself.

Anxiety and panic attacks can be alleviated by shifting your perspective. If you get too inwardly focused, to caught up in your own life,  it becomes increasingly likely you’ll experience anxiety and panic. A good strategy is to practice focusing outside yourself –on people, your work, family, a favorite charity or hobby, etc. Getting outside your own head can be very therapeutic, and it’s a great habit to get into.

Remember, when you are suffering with anxiety and panic attacks it’s up to YOU to take good care of yourself. If you don’t, who will? Take some time off if you need it. Give yourself a chance to hit the “reset” button and return to a normal, calmer state of mind.

And don’t forget to watch the free video on EasyCalm.com to learn to stop panic attacks without medications.

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New video on our Youtube channel explaining a really simple but effective  technique to stop panic attacks, known as “The Exaggeration Technique.” It can also be effective against certain types of generalized anxiety and even good old fashioned stress and worry. Check it out: http://youtu.be/o17rHIDdsmE

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Many anxiety sufferers have noticed a correlation between sugar consumption and increased anxiety and panic attacks. And even if a sugar-heavy diet is not the sole cause of your anxiety, research shows it could easily be a contributing factor.

Today we consume vastly more sugar than previous generations; and there’s little doubt that it affects our mental health and emotional state, especially in children. But adults can also experience issues; and while a “sugar rush” is more common in children, adults tend to experience sugar’s effects more gradually over time.

Is a sugar fast the answer?

Some anxiety sufferers have found that going on a sugar detox can reduce their overall anxiety levels, and make panic attacks less frequent/intense. This is actually backed up by a few research studies on animals, including one from 2008 which found that excessive sugar intake interfered with the normal production of dopamine in mice. Dopamine is, of course, one the brain’s “feel good” chemicals, helping to regulate mood and sense of well-being.

Besides helping to ensure a more consistent emotional state, reducing sugar has many physical health benefits, not to mention the side effect of helping to lose weight. And it should be noted that these kinds of physical benefits are also associated with increases in emotional well-being.

Will getting off sugar “cure” your anxiety? It’s certainly a possibility; but even if not, it will likely improve your emotional state and reduce your symptoms. And when you consider the other benefits of sugar reduction diets, it begins to seem like a pretty good idea.

Remember, mind and body are two different sides of the same coin. Taking better care of yourself physically will result in a better emotional state as well.  ~Jon

References:

Chepulis, Lynne M., et al. The effects of long-term honey, sucrose or sugar-free diets on memory and anxiety in rats. Physiology & behavior 97.3 (2009).

Avena, Nicole M., et al. After daily bingeing on a sucrose solution, food deprivation induces anxiety and accumbens dopamine/acetylcholine imbalance. Physiology & behavior (2008).

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Personal development coach Jon Mercer discusses tips for overcoming anxiety and panic attacks, including social anxiety and agoraphobia. Jon’s anxiety video series: http://easycalm.com/

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Back in the day, I used to get really hung up on asking why I had anxiety and why I suffered from panic attacks.  Obsessing on the “whys” is easy for anxiety sufferers, though. Anything that is so disruptive to your life becomes more than just a problem - it’s more like a puzzle that must be solved.

In my case, I felt it was important to understand where the anxiety came from if I was going to stop it. This seems like a perfectly reasonable assumption; but I eventually figured out that it’s just plain wrong. Here’s why:

Anxiety and panic attacks thrive on attention, especially obsessive attention. The more mental energy you give them, the more severe they are likely to be. This seems counter-intuitive in some ways. Most of us would assume that to “fix” a problem, you first need to understand everything you can about it–to study it. But there is an old adage that explains why this is a bad idea:

“What do you study is what you get.”

By digging deeper into your anxiety, you may gain some knowledge about where it comes from–but this won’t necessarily affect the frequency or severity of your attacks. In other words, just understanding the psychological mechanisms behind anxiety and panic attacks won’t necessarily stop them from occurring.

A better approach is to look upon anxiety as a kind of mental habit. Now, we all know how difficult it can be to give up an old habit; so the EasyCalm  series doesn’t take that approach. Instead, we focus on establishing NEW habits that will effectively block the old mental habits that allow anxiety and panic to happen.

This approach is more than just simple distraction–although that can be useful as well. It’s a way of replacing bad habits that cause anxiety with good habits that don’t.  That, in a nutshell, is the easiest way to explain the methodology behind EasyCalm. It’s also a good recipe for living a calm and productive life.

~Jon Mercer
www.EasyCalm.com

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Pretty much everyone has regrets, things they feel guilty about. Who among us has lived a perfect life?  Not me, that’s for sure. But when guilt and regret linger over time,  they can negatively affect us at an unconscious level, causing or exacerbating generalized anxiety and harming our physical and emotional health in all sorts of ways.

No matter what you’ve done in the past, it is important that you find a way to leave it there. The past is gone; we must let it go and move forward to make progress. Otherwise we risk becoming paralyzed with anxiety and living an increasingly limited life.

Of course, it’s important to learn from our mistakes. And when you get down to it, that’s the only real contribution of guilt and regret; they help us to see the error of our ways and improve ourselves. So they can certainly teach us important lessons in the short term.

The problem is, many people continue to hold on to guilt and regret for years and even decades after the fact. This can contribute to generalized anxiety, a distorted self-image, and poor self-esteem.  It has been noted that internalized guilt and regret can often manifest in a permanent low-grade anxiety that gradually wears down resilience to stress and can even cause more serious health problems (many physical ailments list chronic stress and anxiety as either causes or contributing factors).

Focusing on negatives aspects of your past won’t help you create a brighter future; it only keeps you mired in insecurity, doubt and anxiety. Instead, focus on positive outcomes from your past. Focus on what you’ve LEARNED from your mistakes - and then move on.  Let go of who you used to be, and the things you used to do. Be who you are now.

Some negative life experiences turn out to be blessings in disguise. They push us to be better people -  to learn more, to do more, to be more.  But every lesson plan has a conclusion. You’re not meant to keep stirring up the same old regrets over and over in a poisonous melee of guilt and anxiety. The old baseball metaphor of “keeping your eye on the ball” actually means keeping your eye on where the ball is GOING – not where it has BEEN.  Looking forward and not backward is simply a healthier way of living.

So you’ve done some things you’re not proud of? You know what? Who cares!  We’ve all made our mistakes.  Don’t beat yourself up about it. The best thing for you, your family and everyone around you is to get on with your life and achieve happiness and success in every way that is meaningful to you. It doesn’t help any of us to have one more guilt-ridden, anxious person in the world (we have enough of those already, thank you very much =). But it helps us ALL to have another prosperous, happy, winner in the world. We can use all of those we can get.

~Jon Mercer
EasyCalm.com

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I talk and write a lot about the importance of cultivating a positive mindset. Sometimes I even rant about it (occupational hazard?). But with good reason: the benefits of cultivating a positive state of mind, especially for anxiety and panic attack sufferers, are many. In fact, it’s critical to living without anxiety and panic.

Let me give you a brief example. People have come to me with all kinds of specific problems over the years (not just anxiety-related issues). Often, we’re able to work out alternatives and solutions to improve their situation. Sometimes I’ll even come up with 7-8 different alternatives, any of which could potentially solve the issue. But here’s where mindset comes in; even if I offered 1000 different ways to fix their problem, NONE of my suggestions would work if their mindset was bad. Seriously. The perspective you see things from can make success in ANY endeavor inevitable or impossible.

I’ve said it many times: when your mindset is bad, EVERYTHING is bad. Every problem or difficulty will seem 10 times worse. Even the best of plans will fail; and the most ingenious solutions to life problems simply won’t work out, as long as your state of mind is “off.”

Some people think that their mindset is genetic and unchangeable. But nothing could be further from the truth. Mindsets are primarily the result of habits — your thinking habits.

You have to start somewhere.

To develop new thinking habits takes a little time and persistence, but honestly–it’s not very difficult. It’s not like there is manual labor involved ,-) The main ingredient is patience. You need time to let the new habit solidify, and the patience to persist until it does. That’s it.

There are so many other reasons why our state of mind is critical to success in everything from overcoming panic attacks or anxiety, to doing well in business or relationships We’ll get to those another day, but in the meantime just keep in mind, when your mindset is bad, EVERYTHING is bad. And when your mindset is good, EVERYTHING is good.

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Stress happens. It’s a fact of life. But a lot of the stress we encounter is self-made. In fact, much of the stress we face is caused by reality failing to meet our expectations.

For example, we expect to get home by 5:30 but a traffic jam can make us late and BOOM, we’re suddenly stressed. Or we expect to have a quiet evening at home, only to find the neighbors have decided to try out their new mega-watt surround sound system.

These kinds of situations can seem extra stressful because we’re not getting what we expect. Of course, most of us don’t expect things will always go our way. We accept a certain amount of deviation as normal. I call this our “expectation tolerance,” and some people have much more of it than others.

For example, I have a lot more expectation tolerance than I used to. Twenty years ago something as simple as not receiving a package I was expecting in the mail could stress me out. Today, my expectation tolerance is a lot higher (thankfully!). Little things like this don’t have the same stressful impact.

How to Expand Your Expectation Tolerance:

The best way to expand your expectation tolerance is to put your worries into perspective. Imagine a scale from 1 to 10, where one represents everything going perfectly in your life, and ten represents the worst possible scenario you can imagine–like a nuclear holocaust or something absolutely horrific.

Now, think about whatever is stressing you and place it somewhere on that scale from 1 to 10. Where does it fit? The odds are it fits best somewhere near the middle, or maybe even closer to the bottom. Personally, I find that most of the things we worry about, when measured on a scale from 1 to 10, wind up being about a three.

The Key is to See the Big Picture

Putting your stress into context will help you deal with situations that don’t live up to your expectations. It increases your tolerance for life’s little “deviations.”

Seen in the proper perspective, many of the things we worry about are completely insignificant. It’s like that old saying, “Don’t sweat the small stuff.” When you rate it on a scale from 1 to 10, you realize just how small it actually  is.

~Jon Mercer
www.EasyCalm.com

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 Anxiety and panic attacks cause all kinds of weird symptoms. Most people realize anxiety can cause upset stomach, sweaty palms or shaking. But many find it hard to believe that painful physical symptoms could be caused by anything other than an injury or medical condition.

I’ve been guilty of this myself. Back when I had frequent anxiety symptoms, I would often get these “mystery ailments” that seemed to come and go without any rhyme or reason. Strange pains, sore muscles, pinched nerve sensations, or tingling in the extremities; I had them all at one time or another. And it was hard to accept that these very real physical pains were caused by anxiety.

Whether I believed it or not, it turned out to be true. This became crystal clear once I began to reduce my anxiety levels–I noticed an almost immediate reduction in the physical aches and pains, as well.

Many anxiety sufferers experience back, shoulder and neck pains. Along with migraines and upset stomach, these are some of the most common physical symptoms of anxiety.  Admittedly, it can be difficult to tell whether your aches and pains are anxiety symptoms, or the result of a more traditional medical problem. Note that I use the qualifier “more traditional,” because anxiety symptoms can be medical problems too. There are several physical conditions which are known to cause anxiety, such as hormone imbalances, thyroid issues and others. For this reason, it’s always a good idea to see your doctor whenever you’re experiencing anxiety or panic attacks.

Likewise, any time you’re having physical symptoms of anxiety that include aches and pains, it’s best to see your doctor, just to be 100% sure. There is peace of mind in knowing you have been checked out by your doctor. Physical anxiety symptoms can seem less scary once you are reasonably sure they are not the result of a medical condition.

There are several theories why anxiety sometimes causes physical  aches and pains, but so far no definitive explanation. Many believe a buildup of stress in the body, particularly in muscle tissue, is the culprit. Others maintain that the effects of increased cortisol production (common during panic attacks or in cases of chronic generalized anxiety) are to blame.

Whatever the cause, it is clear is that helping your mind and body relax can provide some relief. Relaxation techniques can calm a stressed mind AND a stressed body. Think of the feeling you get when you deeply relax; when you let go and breathe easily, as if a great weight had been lifted from your shoulders. Those kinds of relaxed moments can dissipate painful anxiety symptoms. Mindfulness exercises, yoga, tai chi, and visualization techniques can also help.

Anytime you’re experiencing painful anxiety symptoms, it’s a clear signal that your body needs to relax. Anything you can do to remove stress and allow yourself to “let go” can be helpful.  For you, maybe that means throwing yourself into a hobby, watching a favorite movie, going for a walk, or soaking in a bubble bath. Distraction is useful for many people, but whatever helps you unwind and feel a little “lighter” is worthwhile.

It’s important to prioritize the “little things” and give your body the time it needs to unwind and let go. This is also a great preemptive strategy to avoid future anxiety. Win/win.

Until next time,
Jon

EasyCalm.com
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“Dear Jon, How does EasyCalm compare to other panic attack and anxiety programs out there?”

I get lots of e-mails about the EasyCalm series, and many of them (like the above) ask how it compares to other panic attack and anxiety programs. Often, people want to know what I feel is the unique advantage of using a series like EasyCalm. What makes it different.

As the creator of the series, my opinion is bound to be a be a bit biased. =) However, I can tell you three big advantages that the EasyCalm series has over other anxiety programs.

1. A Focus on Control Issues

To the best of my knowledge, EasyCalm is the only anxiety program to focus on the control issues that are usually at the root of anxiety and panic attack problems. This is a bigger deal than you might think, because it is practically impossible to fully deal with and overcome anxiety, unless you address the underlying control issues. Otherwise, it’s like putting a Band-Aid on a bullet wound–you’re ignoring the deeper underlying problem. Control issues are one of the “Big Three” causes of anxiety. You can’t afford to just ignore them; and yet, many other anxiety programs seem to do just that.

2. Deals with Underlying Causes, Not Symptoms

EasyCalm addresses the root causes of the anxiety, rather than trying to deal with specific symptoms the user may have. This is an important philosophical difference, because treating anxiety symptoms is a bit like playing whack-a-mole. You get rid of one, only to find 2 more have popped up to take its place. It’s a never ending battle until you finally deal with the root causes, the underlying issues that are responsible for the anxiety symptoms in the first place.

3. Personal Experience

Unlike some other anxiety and panic attack programs, EasyCalm doesn’t delve deeply into the theoretical. It is above all a practical series, based almost entirely on my personal experiences dealing with anxiety, and the experience gained coaching many other anxiety sufferers. When I speak of strategies and techniques to deal with panic and anxiety, you can be sure I’m speaking from personal experience. What works, and what doesn’t. I also won’t ask you to do a technique before you’re ready. I’m very familiar with the process of overcoming anxiety, and the perils of moving too fast (which can be worse than taking no action at all).

There are many other differences, of course. But those are three of the most defining characteristic of the EasyCalm series – the points that really set it apart from other anxiety programs, and make it, in my humble opinion, the most effective anxiety and panic attack program available.

Take care!
Jon

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What is Lifestyle Anxiety?

I have sometimes referred to anxiety and panic attacks as “lifestyle problems,” because more than probably any other “disorder,” these issues can be ramped up or minimized depending on how you set up your life.

Some people live their lives in such a way that anxiety is almost inevitable. Think I’m kidding? I have encountered anxiety sufferers who seemed to go out of their way to create stress and drama, take needless and sometimes foolhardy chances, and associate with unstable individuals.

This is a good example of getting in your own way. I’m not saying that anxiety and panic attacks are entirely caused by your environment–they’re not. I’m saying that anxiety and panic attacks are GREATLY AFFECTED by your environment and the way you set up your day-to-day routine. In this sense, anxiety is very much a “lifestyle problem.”

The good news is, by changing your lifestyle to become more disciplined about your day-to-day influences, you can minimize anxiety to a great extent. You can create an environment around you that is simply not conducive to anxiety and panic attacks. You begin by taking responsibility for your current lifestyle and your habits, and then making changes were necessary.

The EasyCalm Series goes into detail about this type of background or “environmental” anxiety, and what you can do to minimize it. You can become aware of the conflict and drama in the television shows, films and books, and other influences you are exposed to. Drama and conflict can be very compelling, almost addictive at times; but despite their entertainment value, these things often have a negative effect on our state of mind, creating a mental environment in which anxiety is almost certain to thrive.

You must become more disciplined about the types of information you consume on a regular basis. In other words, change your lifestyle and your influences. As you begin to do this, even modestly, you will notice less generalized anxiety in your life. Over time, you can create a lifestyle that is not conducive to anxiety and panic attacks. This doesn’t mean you will never experience these things; but it does stack the odds in your favor.

To get started, identify areas of drama and conflict in your day-to-day routine; then do your best to minimize your exposure to these things. Whether books, television shows, websites, talk radio or conversations with friends; all expose you to information that  is potentially damaging to your mindset in the long run. Instead, focus more attention on things that bring you enjoyment, calm, peace and security. They may lack the drama and excitement you’re used to; but in time you will get used to them. Changing your external “programming” will begin to change your results, creating a more peaceful and calm life.

~Jon

PS: Be Sure to Check out My New Book, “Stronger Better Happier!”

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Once again The EasyCalm Series is growing and getting better than ever. The EasyCalm Mobile Edition is a brand-new mobile streaming version of the series which can be accessed anytime — from anywhere. The Mobile Edition includes the EasyCalm coaching videos plus all the bonus relaxation sessions and even a few extras. It is compatible with just about any mobile device, including iPhones, Android phones, iPads, Android tablets, BlackBerries, etc.

And the best news of all? It’s free! The new mobile edition of EasyCalm is included free with every purchase, enabling users to take advantage of the series in new ways, with 24/7 access from their phone, tablet or other device. Take the series with you to the gym, shopping, even on vacation. It’s completely up to you. The new mobile edition adds incredible flexibility, making the series a better value than ever.

Anxiety-Busting Extras Just in Time for Christmas

As well as the new EasyCalm Mobile Edition, the series now includes a soothing guided relaxation video called “Naturally Calm.” Once again, it’s 100% free. There is even a streaming version of Naturally Calm on the Mobile Edition website, so you can enjoy this unique new NLP guided relaxation video anytime and anywhere.  In fact, you can even check it out right now on my Youtube Channel here (don’t forget to thumbs-up and subscribe!).

More to Come…

Besides these two cool new additions to The EasyCalm Series, we will be updating the series further in the coming year, with new resources, relaxation sessions and other tools to live easier…and calmer.

~Jon
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When was the last time you worried about something, and the exact thing you worried about actually happened? In all likelihood, the answer is “never.” Or at least not very often. The fact is, most of the things we worry and feel anxiety over never come to pass. It’s a strange irony of life that we tend to worry so much about things that don’t occur; but the bad things that DO happen in life are almost always things we never see coming.

This is good to keep in mind if you are worry-prone, especially for hypochondriacs and obsessive thinkers. Ask yourself, “when was the last time one of my anxious predictions came true?” Really think about it. I’ll bet your fears have been wrong a lot more than they’ve been right; and many people (like me) have NEVER had one of there anxious worries come true (at least not that I can remember).

So if the things we worry about almost never come to pass, what does that tell us? It’s actually quite encouraging. It means that once we have started worrying about something, the odds of that thing actually happening go down to around zero. That’s right…zero. Now tell me that’s not good news…

Personally, I’ve worried about thousands of different eventualities in my life, but I cannot think of a single time the thing I worried about came to pass. And even if a few of my anxiety-fueled predictions had come true, so what? They would still have been wrong a hell of a lot more than right. Put it like this: It’s a good thing I didn’t bet hard-earned money that my worries and fears would turn out to be true — I’d be broke today.

The bottom line: the things we worry about tend to be things that never happen. Let that give you some comfort the next time your imagination takes off on an anxiety trip. When we cross examine our fears and anxieties they tend to disappear like mist in the wind. Completely insubstantial and harmless.
~Jon

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Has anyone ever accused you of being “too sensitive?”

Many people who experience anxiety also have a high degree of sensitivity. Coincidence? I don’t think so. Sensitive people tend to be more self reflective, and unfortunately, more self-critical. This critical inner voice and tendency toward inward focus can often contribute to anxiety problems.

But if you happen to be one of the “sensitive ones,” how can you turn down your obsessive inner dialogue?

Obsessively self-critical thinking is a habit. It’s a “thinking habit” that works in the same way as other, more conventional habits. You develop the behavior gradually over time (and often unknowingly). And you overcome this habit the same way – with time and persistence. In fact, the easiest way to overcome a habit like this is to refrain from dealing with it at all, and instead, develop a few new habits that can effectively block the old one.

The EasyCalm series is largely based on this concept of using new, more productive habits to replace old, unproductive habits, the kind that lead to anxiety and panic attacks.

There’s also a lot you can do on your own to use this method of overcoming anxiety and panic. The key is to begin “installing” new habits, especially “thinking habits,” that will more or less replace the old unproductive ones. And when I say “old, unproductive habits,” I’m primarily talking about three issues: a tendency to over-control situations, obsessive thinking, and excessive inward focus.

All these habits can be diminished or even eliminated by shaking up your routine, your day-to-day life, and establishing new habits that have nothing to do with the old ones, and are much less likely to “feed” the anxiety. You have to take a look at what you are doing, thinking, watching and reading in your day-to-day life; and then recognize that, whatever it is,  it’s not working for you. Seriously.

Anxiety problems are a clear indication that your life is out of balance; and often, one of the best ways to restore balance is to begin making changes (both big and small) in your everyday routine. Of course, it helps if you have a clear “map” to follow from where you are now to where you are going. Or perhaps I should say a clear GPS signal. =) That’s where EasyCalm comes in. It gives you the right focus, and keeps you on track as you begin the process of making changes in your life, and moving beyond anxiety.

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