Panic attacks can be terrifying, but they aren't dangerous. When we engage with our panic attacks by trying to control our panic attacks, by trying to force our body's sensations to calm down, or by believing our brain's stories that "This panic attack is actually a heart attack" or "I have to calm down!" or "It will be catastrophic to have a panic attack" then that is the real thing that keeps panic attacks going. In this video I share to email I got from one of my listeners, Jon, who had been having panic attacks for over 30 years and he had tried everything, but when he finally stopped trying to control his panic and really leaned in and allowed himself to have feelings- then Panic no longer had any control over him. You can follow his example and learn how you can stop panic attacks too.

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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

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