How to stop an anxiety/panic attack in 20 seconds - The 20 second countdown technique is revealed.

1. How to Stop an Anxiety Attack –How to Stop an Anxiety Attack –
In 20 SecondsIn 20 Seconds
http://Natural-Alternative-http://Natural-Alternative-Therapies.comTherapies.com

2. There’s an effective andThere’s an effective and
fast CBT techniquefast CBT technique
that can stop anthat can stop an
anxiety/panic attackanxiety/panic attack
dead in its tracks, indead in its tracks, in
20 seconds.20 seconds.

3. This technique is calledThis technique is called
““The 20 SecondThe 20 Second
Countdown”.Countdown”.
It especially works if youIt especially works if you
use it the minute youuse it the minute you
feel the pressure offeel the pressure of
another anxiety attackanother anxiety attack
coming.coming.

4. • I'veI've ""stolenstolen"" this exercisethis exercise ((withwith
permissionpermission)) from thefrom the
Panic Away programPanic Away program (don't tell(don't tell
anyone…:)…anyone…:)…
• It's easy and not hard toIt's easy and not hard to
remember.remember.
• And here’s how it’s done:…And here’s how it’s done:…

5. The 20 Second CountdownThe 20 Second Countdown
• When you feel the sensations of aWhen you feel the sensations of a
panic attack building do thepanic attack building do the
followingfollowing:: Tell the panic that it hasTell the panic that it has
20 seconds to initiate the full20 seconds to initiate the full
panic attackpanic attack.. 20 seconds and no20 seconds and no
moremore..

6. • After the 20 seconds areAfter the 20 seconds are
complete it must stop makingcomplete it must stop making
empty threats. You are allowingempty threats. You are allowing
20 seconds for it to fully manifest20 seconds for it to fully manifest
but not a second more. Whateverbut not a second more. Whatever
the bodily sensation that you fearthe bodily sensation that you fear
is, it must happen within that 20is, it must happen within that 20
second time frame.second time frame.

7. • If you heart is going to explodeIf you heart is going to explode then itthen it
has 20 seconds to do sohas 20 seconds to do so..
• If you are going to lose controlIf you are going to lose control, then, then
your mind has 20 seconds to do so.your mind has 20 seconds to do so.
• If you are going to faintIf you are going to faint – 20 seconds!– 20 seconds!
But absolutely no more time than that.But absolutely no more time than that.

8. • You get the pictureYou get the picture.. By setting a specific time frame youBy setting a specific time frame you
establishestablish boundaries of controlboundaries of control.. You turn it into aYou turn it into a
game wheregame where you call fear’s bluffyou call fear’s bluff .. If it were a pokerIf it were a poker
game, you are asking anxiety to show its handgame, you are asking anxiety to show its hand.. ThisThis
works because it establishes a sense of control withinworks because it establishes a sense of control within
your mind and bodyyour mind and body..

9. • You think to yourself “I am not prepared toYou think to yourself “I am not prepared to
spend my time worrying about thisspend my time worrying about this.. I’veI’ve
had enoughhad enough.. I am going to beI am going to be
generous and give it 20 secondsgenerous and give it 20 seconds
but after 20 seconds and nothingbut after 20 seconds and nothing
has happenedhas happened then the opportunity hasthen the opportunity has
officially passed and I am going to go backofficially passed and I am going to go back
to what I was doingto what I was doing..””

10. • Then start countingThen start counting -- ButBut
nice and slowlynice and slowly, don’t, don’t
rattle it off as fast as yourattle it off as fast as you
cancan.. Really tease it outReally tease it out
like you did when youlike you did when you
were a child and youwere a child and you
never wanted to reachnever wanted to reach
zerozero.. Teasing it out is theTeasing it out is the
key because it allows youkey because it allows you
to feel generous and thatto feel generous and that
you are giving anxietyyou are giving anxiety
every chance possibleevery chance possible..
Deep down you knowDeep down you know
there is really nothing tothere is really nothing to
fearfear..

11. To really help tease it out, break the last fewTo really help tease it out, break the last few
numbers into fractionsnumbers into fractions.. 5…………………………5…………………………....
4…………………………4…………………………....
3…………………………… 2…and three3…………………………… 2…and three
quarters… 2…and half………………quarters… 2…and half………………
2…………………………2………………………….... 1…and three1…and three
quarters…quarters… ((last chance anxietylast chance anxiety)) 1…and1…and
half………………half……………… ((I really can't wait any longerI really can't wait any longer))
1…………………………1………………………….... 00.. Sorry too late we’veSorry too late we’ve
reached the endreached the end..

12. Count your wayCount your way
to freedomto freedom..
Count your wayCount your way
to confidenceto confidence..

13. Is This Technique Enough toIs This Technique Enough to
Stop Anxiety Attacks?Stop Anxiety Attacks?
• It will stop your panic attack right now, butIt will stop your panic attack right now, but
it WON’T resolve your generalit WON’T resolve your general
anxiety or panic disorderanxiety or panic disorder..
• InIn Panic AwayPanic Away (Click to see the official(Click to see the official
website) you will find a complete CBTwebsite) you will find a complete CBT
program that you can implement from theprogram that you can implement from the
privacy of your own home, without goingprivacy of your own home, without going
to counseling (and a fraction of its cost...)to counseling (and a fraction of its cost...)

14. To your health and happiness,To your health and happiness,
http://natural-alterntive-therapies.comhttp://natural-alterntive-therapies.com