11 Simple Mental Exercise that Will Reduce Your Anxiety and Panic

mental exercise

Meditate Instead of Medicate

Millions of people struggle with anxiety every day. Overcoming anxiety & panic is something that takes serious commitment. Most people want to stop panic attacks and anxiety overnight, but your anxiety has been forged through years of experiences, biology, and your own personality. You can’t simply turn that off on a whim.

But that doesn’t mean there aren’t ways that can control your anxiety considerably, and in some cases you may find that these techniques make your anxiety & panic far more manageable. The following are 11 Simple Mental Exercise that Will Reduce Your Anxiety and Panic. www.calminghealth.com/mental-exercise-reduce-anxiety-panic

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1. Meditate instead of Medicate

Calm is an inside job. Give yourself the gift of serenity and start the day with ten minutes of solitude and positive energy. Think calm, measured and open-minded, and your daily activities will correspond.

Practice Mindfulness meditation, originally a Buddhist practice but now a mainstream therapy. It is particularly effective in treating anxiety, says Teresa M. Edenfield, a clinical psychologist in the Veterans Administration Medical Center in Durham, N.C., who often uses it to treat anxiety patients. “The act of practicing mindful awareness allows one to experience the true essence of each moment as it really occurs, rather than what is expected or feared,” she says.

How to begin? You can start by simply “paying attention to the present moment, intentionally, with curiosity, and with an effort to attend non-judgmentally,” Edenfield says.

2. Know that Feelings Are Not Facts

One of the hardest jobs of a psychotherapist is to convince your anxious client that the feelings of low self-worth, guilt and shame are not accurate. Negative thoughts cause negative feelings. This one’s tricky because many of our negative thoughts are automatic, deeply internalized, and rooted in the unconscious.

3. Challenge Negative Core Beliefs

Remember that thoughts precede feelings. Negative thoughts lead to negative emotions, which lead to negative behaviors. For example:

Jessica wakes up and immediately thinks, I’m gonna blow the PowerPoint presentation today. I just want to stay in bed all day
She feels unmotivated, nervous and sluggish
She yells at her kids when they don’t dress fast enough

How to challenge your negative mood:

  • Record your thoughts periodically. Pay attention to when you feel stressed out.
  • Write the feelings that accompany the thoughts. Think one-word responses like frustrated, angry, worthless and defeated, etc.
  • Challenge reality. This is hard because we tend to lack objectivity about the truth. Is there proof you don’t deserve that job promotion? Were you written up because of shoddy work performance?

If you commit to recording your daily thoughts and feelings, along with reality testing, you’ll see that many of your negative feelings are created in your mind, and not based in reality.
The good news is you created the negative thought, and you can uncreate it.

4. Stop catastrophizing

When you’re attacked by anxiety, it’s easy to get into a mind set known as “catastrophic thinking” or “catastrophizing.” Your mind goes to the bad terrible really horrible just unbearable things and what if they really do happen? You think, ‘This could really ruin my life’.

Instead, take a few deep breaths, walk around the block, and consider the real probability that this problem will really spin out into catastrophe. How likely is it that you’ll lose your job, never talk to your sister again, go bankrupt?

Chances are a catastrophic outcome is a lot less likely than you think when you’re consumed with anxiety. Very few events really change the trajectory of your life.

5. Breath and question

To stay mindful, ask yourself simple questions while practicing breathing exercises, Edenfield suggests. “Sit in a comfortable place, close your eyes, and focus on how your breath feels coming in and out of your body. Now ask yourself silent questions while focusing on the breath.”

What is the temperature of the air as it enters your nose? How does your breath feel different as it leaves your body? How does the air feel as it fills your lungs?

6. Give yourself creditreward yourself

Are you having anxious thoughts? Congratulations. You’re aware of your emotional state, and that awareness is the first step in reducing anxiety, says Edenfield.

“Remember to give yourself credit for being aware that you are having anxious thoughts, and probably body changes. This is truly a skill of mindfulness that must be learned, and is essential in making the next steps of intervening through strategies such as positive self-talk, cognitive reframing, or the use of mindfulness or relaxation strategies.”

7. Say an encouraging statement

Positive, accurate statements can help to put things into perspective. Deibler gave these examples: “Anxiety is just a feeling, like any other feeling.” and “This feels bad, but I can use some strategies to [cope with] it.”

8. Avoid mind-altering substances

“While drugs and alcohol might help to reduce anxiety in the short term, they often do just the opposite in the long term,” Corboy said. Even the short-term effect can be harmful.

Corboy and his team have treated countless clients whose first panic attack occurred while they were taking drugs such as marijuana, ecstasy or LSD. “Panic attacks are bad enough if you are straight and sober, so imagine how bad they are if you are high, and can’t get un-high until the drug wears off.”

9. Problem-solve

Consider how you can address the stressors that are causing your anxiety. Today, make a list of these stressors and next to each one, jot down one or two solutions.

10. Deliberately create panic attacks

Am I kidding? No.

The idea here is that once you’ve mastered the previous four things, you need to generate panic attacks in order to become a black belt at handling them. By doing this over and over, you’ll get to a point where you’re able to manage a panic attack such as on a plane.

So how do you create a panic attack at a time of your choosing? By using creative visualization. In other words, your imagination.

Here’s how it works :

  • Sitting in a quite, safe place (like your home), you imagine a scenario that has traditionally made you feel panicky
  • As your thoughts give rise to fear, you aim to avoid full-scale panic.You do this by FEELING the unpleasant symptoms but not allowing yourself to be OVERWHELMED by them.
  • Meanwhile, you challenge your catastrophic thoughts with facts.

The idea is to repeat this exercise regularly until your visualizations no longer make you panic. At that point, you’ll be so used to panic that its power to terrify you will be hugely reduced. And happily, that will LOWER your risk of having an attack in the first place.

Before you begin :

If you suffer from a medical problem like a heart condition or asthma, I suggest you DON’T do these exercises.

Meanwhile, to make your panic-inducing sessions less traumatic, you might find it better to do them in the presence of a trained professional like a psychologist.

11. Never Accept Failurenever accept failure

It’s important to remember that everyone can control anxiety. There are very few one size fits all approaches to combatting your anxiety symptoms. Commit to a method that you’re willing to try, and if it doesn’t work, move on to the next one.

By choosing a symptoms-based treatment that looks at the specific anxiety problem you experience and recommends a follow up treatment, you’ll increase your chances of success.

Remember, very few people can cure anxiety in a day. Curing anxiety is a process, and one that you shouldn’t expect to reach for a long time, even with the best anxiety treatment. But there are strategies you can try that may speed up the process or reduce your anxiety considerable.


For the full guide on treating and end Anxiety and Panic Attack naturally, permanently and safely, visit Barry McDonagh’s Panic Away Program. In the past 10 years, The Panic Away Program has touched over 150,000 lives in 32 countries worldwide. Everyone has used it, from from soccer moms to famous celebrities. Get FREE Audio To End Anxiety and Panic Attacks Fast! Click Here to Download

Who is Barry McDonagh?
panic authorBarry McDonagh (BA, Dip Psych) is a psychology graduate and the creator of the Panic Away Program and the go-to guy when it comes to treating Anxiety and Panic Attack naturally and safely. The program has been purchased by more than 150,000 people worldwide and has been featured on TV and radio across America. Barry’s mission is to reach 1 million people by 2016 and change the way we treat anxiety forever.
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Showing 4 comments
  • Williamss

    Stress and anxiety can be a monster. I personally seek to manage it on a daily basis with tension relaxation routines.

  • Velirose

    Oh.. wow. I just went to therapy today with a new counselor and she wants me to start several relaxation techniques. But she warned me, sometimes when people with anxiety first start out with these things, it can make their anxiety worse, as they are becoming more focused on their bodies, and their thoughts and what’s going on inside of them.
    Anyway thanks for the audio, it decrease my anxiety level alot!

    • Dany

      gosh yo;3&#9ure only an hour away from me (okay by plane that is). I can tell you're still enjoying yourself big time. Love the leaf….I would give it a go though just to beat the leaf.Hugs Dagmar

  • hopefaith

    Whenever i try to meditate, or even talk to my therapist its like i begin to get very depersonalized and depressed. Its hard for me to focus and describe my anxiety in therapy. I lose my train of thought and cant get out what im feeling and it triggers a panic attack. Same with meditation. I focus so much that i either fall half way asleep or drift off and let my mind wander and when i come back to focusing i panic and the world doesnt look right for the rest of the day. Its weird to explain. But i suppose addressing anxiety makes us anxious because avoidance feels better. I would say meditation just isnt the right route for you. I find that im fearful of hypnosis or seeing a spiritual therapist because in the back of my mind i worry im going to be sedated against my will or somethig supernatural will happen. So those types of things wouldnt help me because i cant get inthe right mindset. But there is surely a type of assistance for your anxiety that can help. Id look into self help books or a regular therapist

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