The point of exit methodology is a thought process that I’ve been perfecting for over twenty years now. The point of exit in the context of the following methodology is the point in which you finish a full blown anxiety attack. Click here to see graph – Click here for video explanation What Is The [...]
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June 28th, 2008 at 7:13 pm
Hi my name is Edward, I just turned 26, and I recently developed what I believe to be panic disorder.
It started about 7 months ago when I was studying for some very stressful final exams and I snapped – I had very little sleep and had taken an extra dosage of my prescribed Adderall and I completely freaked out thinking that something was wrong with my brain.
After that, the last 6 months have been miserable for me because I am constantly in a state of hyper-vigilance. If I’m not monitoring my head, I’m monitoring my heart, which is by far the worst of the two and has been plaguing me most recently.
The panic attacks actually just resurfaced recently, the constant hyper-vigilance is what torments me the most, and words cannot described how desperate and miserable this is making me.
I want nothing more than to be normal again – to experience life as I did prior to my first panic attack.
I’m so frustrated that I look forward to sleep and my first waking hour as my only moments of freedom, I often think of suicide and death as a release because I can’t bear the thought of living like this for the rest of my life. I am not a naturally depressed person, and I don’t really want to die, but I just can’t handle experiencing this for the rest of my life
I did see my doctor and he said that I am wired this way and will carry it with me my whole life. He offered anti-depressants, which I am not interested in taking, and beta-blockers which I have tried but they only curb the physical effects.
I’m glad I found this site because it gives me a place to vent my feelings, which I can’t share with anyone else, and I am hopeful that this technique will help.
I don’t believe medication is going to solve anything because it’s all psychological to begin with – I am looking into CBT as my last resort.
Thanks for reading if you’ve gotten this far.
June 28th, 2008 at 12:03 am
Thanks for the insight, it actually has made me feal much better already, I am not one to discuss my fealings very readilly with people and this page is nice. It makes me feel better that I am not alone. I have not had an attack since I learned of your system but today I thought I may as I was driving and I went around the block and got control of it. However I have been in my “safe place” all day, but no pain so it was a good day. I plan to practice your plan in case of the next instance. I am curious how you came up with the POEM idea. It makes sense but just haven’t been able to implement yet.
June 26th, 2008 at 11:03 pm
DC,
Physical pain is a VERY common trigger to anxiety and panic attacks. The worst anxiety I’ve ever had in my life were triggered by bad back pain (herniated disks).
Keeping your mind on something else is a good way to avoid panic. Another important thing to remember is that the pain won’t hurt you or kill you. Remember that you are not falling apart, and that your body is an incredible force to reckon with. It will naturally heal itself if you help it along.
Also, when you have extreme anxiety, you are hyper-sensitive to any kind of physical pain. When you get your anxiety under control you won’t be as sensitive physically.
You said this,
“…..I am sick of the lifestyle now”
BINGO, your entire being is crying out for change, and your anxiety is the result of your body and mind telling you that you need to make some changes. Getting out of a bad relationship was an obvious example of how you are taking action to make those changes.
Likely you are slowly spooling up to make even more changes. What kind of pain are you dealing with right now? Do your homework on the cause of the pain and take action to help your amazing body recover over time.
Be patient with yourself, your body, and your mind.
As far as religion and God goes, I believe in a universal mind of compassionate loving power. Scientists now believe that the universe of planets could not exist as it does without some form of organization. This is a new development in the scientific world. Einstein also believed that there is “universal mind or power” at work in our cosmos.
Your body, mind, and spirit are born of this beauty. Your mind and body are directly connected to nature, trees, animals, the atmosphere. Give your body the credit and love it deserves. Try and focus on giving your healing body and mind the attention it needs and help it along.
My wife sufferers from chronic pain and by using the ideas I’ve mentioned above she has greatly improved her life.
Living alone can be very isolating and sometimes frightening. I’ve been there. Very poor, very sick, very addicted, and very frightened. Not being physically touched by other humans for a long stretch is hard on us. When we can’t touch and hold humans, animals are a super substitute. Animals are even more connected to universal energy than humans. Do you have dog or a cat?
Another great thing to do is find a hospital or clinic where others suffer from the same pain you have and volunteer. You can soon realize that you are not alone, and helping others will automatically align you with universal spirit. Even if you only volunteer 1 hour a week spending time talking with sufferers will make a HUGE change in your life.
All ideas, and I hope some of these ideas can help you along as your body, spirit, and mind heal.
You will heal. You’re going to be OK. You’re going to be just fine. Be kind to yourself. You are a true miracle of life and you are about to find out how much of a miracle you really are. I predict that in a year or two you will look back on 2008 as a miraculous time of awakening.
You will never take for granted a pain-free day, and you will never look at a blue sky, a tree, a field, or a stream the same. Have you read “The Way of The Peaceful Warrior” (Dan Millman) yet? Have you read “A New Earth” (Eckhart Toole) yet?
For now, hang in there and breath in as much fresh air as you can. Breath deep and be grateful for that breath.
Jacob
June 26th, 2008 at 9:57 pm
I too have had the occasional attack over the past few years, at first I thought it was maybe a heart attack. After a few of them I figured well if it was a heart attack then I would be done by now. However they have gotten worse lately due to what I believe is chronic pain. Feel the pain and freak out. I am planning to see my doctor over the next week to see what he has to say about it but don’t really want to go the drug route, which is generally in my experience the way they go. I have found that the chronic pain is controlled with a few drinks and well… a few turn into more and more and I am sick of the lifestyle now. I had my potentially the worst one last week. Just sitting at a computer at my side job and all of a sudden tunnel vision, feeling loss of control, sweating. I really can’t and don’t want to deal with it any more. I have even contempleted not going to Vegas this year with my buddies because of it. It is affecting work and just every day life. I too as one person mentioned when driving alone have the problem. I have noticed that sometimes finding an activity takes my mind off the chronic pain does help but there is always some sharp pain in the hand or foot or somewhere that can spark an attack. I have seen in the posts here that God plays a significant role for some but I am not a religious person, not that I don’t necessarily believe in God, just not religious. I also live alone, off of a relationship of 7 years, which actually I am happy about. But gives too much time to think. It makes it hard with these attacks to get out and meet people so I hope that either someone can help me a bit and get a better mind set on this issue or at least let someone else know they are not alone because it does suck.
Thanks!
DC
June 23rd, 2008 at 9:23 am
Thanks Ivan…you’re not alone at that symptom either Ivan. If and when I ever fell asleep during my weeks and days of high anxiety and panic attacks, I would awake suddenly and my breathing was messed up.
When I tried to sleep I would just begin dozing off and I would snap awake in sever panic. The room did seem “enlightened” momentarily as well.
When you get this happening don’t just lie there worrying about everything (don’t we love to that) – get up and move around. Go to the kitchen and drink a cold glass of water, read something, watch an old movie, whatever to get your mind on something else.
You really need to get your mind on something else. Remember this one….think about the fact that will all of the things you worry about, you’re still here and doing fine. Remember that your body is a powerful creation that is fully capable of handling stress like this.
Try to forget about loss. Loss of status, loss of love, loss of job, loss of dignity. Just be. Think of yourself as an animal and stop thinking all together. Just sleep, eat, and let God look after ALL the rest.
Always remember that severe anxiety is way universal energy is putting “you on notice” that it’s time to change the way you think and the way you look at things.
“Change the way you look at things in your world, and the things in your world will change” (Quote from Wayne Dyer)
All the best Ivan. Now relax and get some sleep my friend. You can relax…..you’re in good hands. Turn of the brain, ignore your negative thoughts. Thoughts mean nothing….actions mean everything. You’re a good person and God loves you.
June 23rd, 2008 at 8:06 am
First of all gongratulations for trying to help people Jacob – it’s a job worthy of all our respect. I have been suffering of anxiety attacks since 2002 and only this year I found out what it really was, thanks to internet and people like youself. I have all the symptoms that everybody here has, but those that come at night are the worst. They keep me up, in a semi-sleepy state, as my brain is ‘raped’ by thoughts that really hurt, am from time to time, just when I’m about to fell asleep, my breath suddenly stops, and I’m forced to awake (probably my brain remindes my body of that possible threat, danger) and when I open my eyes for a secound there my room suddenly enlightens as if someone turns on the light and then turns it off. is that also a symptom? Thank you, and thank you all, for shareing your pain here, it fells good to know that I’m not marching alone through the light. God help us all!
June 21st, 2008 at 1:12 am
Rod,
Great info there.
“…….as a journalist I do a highly stressful job and my wife always asks why I never have attacks when I am at my most stressed. It is always when I have met my deadline or have a long weekend off that the attacks take place…..”
I have found this to be incredibly true. Idle hands and idle minds are tools of the devil (even though there is no such thing as the devil or hell
) Being busy doing something you love is a key factor for extreme stress sufferers. Creating a project is a super way to avoid anxiety attacks.
…..ironically a friend of mine suffered from the same disorder and he died of a heart attack in his shower……”
Don’t worry about that one too much Rod. Medical science has pretty well ruled out cardiac arrest from JUST anxiety and panic. The anxiety sufferer has to have a problematic heart in the first place for acute anxiety to kill them. Otherwise there would millions of people in the world dropping dead every 5 minutes.
I believe that as modern society evolves us humans will have more and more free time and this can be a recipe for stress, depression, etc. We were not meant to sit around contemplating that much. We were built to hunt and gather.
June 21st, 2008 at 12:58 am
Hello Benevolent,
Thanks for dropping by. You have a fantastic metaphor there,
“…it’s like, an earthquake is bad but it also gives us a chance to see what is beneath the hard crust…”
This is so very very true. There has been times in my life when I was very angry with the fact that I have an anxiety disorder. When we’re in the depths of the dark valley it’s so hard to see any good coming from extreme anxiety and panic attacks.
Is obvious that you are an experienced sufferer of anxiety. Your post is very helpful to the readers on this site who have only been dealing with their anxiety disorder for a couple of years. When we first get the full force anxiety attacks, and/or depression it’s extremely frightening, so when “anxiety newbies” read posts from folks like you they see the light at the end of the tunnel.
What’s amazing to me is that the light at the end of the tunnel is actually brighter than ever before. For all those reading this are just entering into the dark valley for the first time……do not worry……you will get through all of this and you will have a deeper understanding of yourself and the world around you.
Through your anxiety, panic, and fear you are mutating into a new person, and you are being given a chance to purge your greatest fear.
Real life is love, kindness, compassion (God) Fake life is anger, bitterness, and selfishness.
Those of us who sufferer from an anxiety disorder have been given a reat gift of insight. I am far better person because of my anxiety problems of the past and present.
Benevolent….you understand this and your words can help thousands understand that the light at the other end of tunnel DOES burn bright.
All the very best….
Jacob
June 20th, 2008 at 2:57 pm
Fear is an overwhelming force… But I am not afraid and I think that is what scares me most.
When the attacks come they are a surprise, they start mildly, a tightening of the chest, a stabbing pain, excessive wind and thing really. Not just one thing.
Once I recognize the first sign, it becomes a battle to prevent a full blown attack. If I am luck I can ride the initial storm, using breathing exercises, physical activity and positive reinforcement.
My doctor prescribed Zanor SR which has prevented a majority of my attacks. I have been taking the drug for the last ten years.
Initially I was having at least five or six attacks a week. Major experimentation with drugs ended with Zanor SR being the ideal solution for me.
This is not a recommendation of the drug which unfortunately is addictive and habit forming, but it is the price I pay to work and conduct a normal life.
My doctor stresses that I can only consider weaning myself off the drug once I stop work.
That said while it has reduced the number of attacks, nothing ever really takes them away forever, it is a demon that follows me stalking my waking hours ready to strike without warning.
As a journalist I do a highly stressful job and my wife always asks why I never have attacks when I am at my most stressed. It is always when I have met my deadline or have a long weekend off that the attacks take place.
Ironically a friend of mine suffered from the same disorder and he died of a heart attack in his shower.
I always imagine him in his last few minutes telling himself not to worry, just another panic attack and boom it’s for real.
What I would like to share with everyone that reads this post is that like you said, “we are not alone” and that normal person sitting across the table from you could be just like you, either taking drugs for life or reciting the mantra “I am beautiful” under his breath.
In the end at least we know it will pass and when it does, life goes on.
June 20th, 2008 at 1:33 pm
Hi Jacob,
What a great service you are rendering…apart from a solution that is working…as seen from the messages above…the touch of genuine concern and care is so nice to see in your responses.
I have been through the episode a couple of years back…with no one to help…no one to accept and problem…its a stigma in the place I live…you see…! But I have managed to come out of it…(I have prayed…I have repeatedly told myself that my life will not be wasted in moments of fear alone) …only felt enriched with the experience…it’s like, an earthquake is bad but it also gives us a chance to see what is beneath the hard crust…similarly I have been able to understand the presence of a deeper being (call it sub or un conscious or soul or whatever…), had a chance to look at my life as I had lived and built the stresses so much that, they would explode as panic attack – I also felt my self-awareness has increased a lot..and I have put it to positive use…panic attack experience ‘imposes’ the on-guard behavior…but we can use it to know ourselves better…what emotions we experience in social situations…what and how are others feeling…what makes us happy etc…essentially utilizing the heightened self-consciouness to make it into a positive self-awareness – And my suggestion to others goign through the attacks is…do feel proud about yourself…for you are brave enough and strong enough to live through and come out a very very challenging experience…there’s a way to see it and feel a sense of achievement…you have seen the highest and most intense of fears….what else in life can challenge you…? How better you are as compared to others, in handling traumatic and fearsome events that everyone is bound to experience…loss of near and dear ones…old age…death…oh death…well we live it on a daily basis…so whenever death comes near…its just business as usual isn’t it?
If there is anyone who can live the rest of life without bothering about death…it’ll be you…let it come when it comes…at the most it will be like just one more apisode of attack…meanwhile ot to keep doing and enjoying things that matter most…
As Jacob said, panic attack makes us realize that there’s more to us than what we know of us and the world around…that countenance with the larger scheme of events…call it God…call it Nature…or whatever…but relaize that you are an intrinsic part of it…this increased awareness shoudl in turn make you feel good about yourself…since this is not a readily avialble understanding/experience to every other person…although we pay a heavy price to get it we should nevertheless feel confident and enriched…”a part in the whole has nothing to fear…for its only the whole that sustains forever…” eventually this sense of confidence will help you to easily downplay and ignore the harmless ‘alarms’…you can just tell yourself that there are other important things to do in life which are interesting to me and are more meaningful than waste time in getting scared of things that would never happen…
Good luck to you all and just get back to normal ways but keep the treasures of understanding your emotions, self-awareness that you have earned by facing the depths of your being…
I couldn’t see a way but to to extract something positive out of the experience…I think it makes a difference…
anyways, POEM looks a fantastic strategy…try whatever…but do get over it…
This is to give encouragement to others that, it can be overcome…and in a way one can see it as a ‘costly/painful’ but enriching experience that exposes to deeper levels of reality, ordinarily ignored in the humdrum of life…
Best Regards,
-Benevolent Voice
June 20th, 2008 at 1:32 am
Hi Heather,
Sorry to hear that you are experiencing panic attacks. Glad you started researching right away online and have taken action to understand your thought processing.
Always with people who suffer from extreme anxiety and/or panic attacks, there are mitigating circumstances in their lives that are the root cause of the overload of anxiety.
In my experience, and in the case of the people I talk to with anxiety problems, it’s usually NEVER one stressful thing that causes an overload. It’s a combination of various stressful things that add up. I’ve found that this paragraph is very important. Why? Because once you know this you can start your inventory.
Create a stress inventory on a piece of paper. Write down a list of all the “stressful items” in your life. Don’t do it by priority – just let your pen fly and write down ALL stress factors. Don’t forget the little ones because they are very important too. Below is an example.
- fear of dying (not likely to happen so forget about it)
- fear of losing your mind (not going to happen so forget about it)
- fear of losing job or income (so what…get another one even better than the one you have now. Isn’t there some things about the job you have now that you hate anyway. A new second chance could be upon you!)
- fear of being alone (no-one is ever alone, besides it would be good to get your own space and total control of your day to day life, and you can make sure you find the right person next time)
- fear of divorce (so join the club and follow the above)
- fear for children safety and unhappiness/development (kids are only lent to you and the universal (and God) will guide them fine without you worrying about it)
- fear of health problems (good – maybe this will get you exercising more and eating better)
- fear for family members (same as your children)
- fear of having to move (exciting to move and start a new journey)
- fear of losing house (exciting to move and start a new journey)
- bad relationship (work on it and if the partner is completely out of it, then dump em and move on)
- bad job (get resume together and get it together – quit all jobs until you find one you LOVE) keeping a bad job is the same as cutting yourself. It’s self-abuse.
- bad neighbors (work on it, ignore them, and if it gets stupid bad then move)
- being sued (this one is tough. Losing all your money is NOT the end of your world. Let the courts deal with it and be HONEST, HONEST, HONEST…..it will be OK.)
- getting married and not sure about soon to be spouse (postpone postpone postpone – damn the torpedoes and if he/or she can’t handle it then you are dealing with a bad proposition and it shouldn’t happen anyway. Being alone is much better than being miserable with someone)
- financial stress due to (stop spending and start finding free thing to do. Exercising, reading, cheap hobbies, etc. No-one needs all these vacations trips and JUNK anyway. Use your lean day as a way to rediscover yourself without the need for stuff)
So a list like that. When you are done, think about each item and write down a REALISTIC outcome if the worst did happen. I’ve done that above in brackets for example.
Never worry about what OTHERS think you should be doing. Don’t worry about finances. Just take action to get your finances under control. Find a trustee and setup a monthly payment plan and consolidation plan.
Remember that panic attacks and anxiety overloads happen because you are assuming negative outcomes to all of your life changes. It can be caused from guilt. Screw guilt. It’s useless and hurts everyone. Especially yourself.
Start thinking about the best scenarios in your future. You will setup your life so it’s not so stressful. You will learn to be strong and CLEAR away all of the things, people, commitments, hobbies, jobs, thoughts, and fears that make you anxious.
Remember this too – you have years and years to learn from what is causing you stress. This stress is wake up call to you so you can CHANGE your attitude, thoughts and perception.
Really. Life is good. Life is fun. Life is dynamic and not static. Embrace the uncertainty. Embrace the changes all good and bad. Embrace yourself because you are a piece of god.
And for God’s sake remember that panic attacks won’t hurt you, harm you, or change you. You WILL get through this phase of your life. It’s just a phase.
God bless,
Jacob
June 19th, 2008 at 1:59 pm
I want to thank you so very much Jacob. I just started to read the POEM and I will try the things that you have explained to David. Lately I have been highly stressed and have had 2 panic attacks at night within the last two months. Before that it was Oct 07 on my last panic attack. I also thought that panic attacks would hurt me but after reading your response to David’s email, I think the opposite. I have just come off a panic attack as of last night. I didn’t get much sleep and the stomach was upset. If I would have know about the POEM system, I think I would have worked it out and wouldn’t have had the attack lasting 6 hours. Thank you so very much again.
June 18th, 2008 at 12:28 pm
Yes…thank you. I tried this method and my panic attacks were much lessened.
I even managed to go for a walk today in the morning as you suggested to David. I’m feeling like I am starting get some control back in my life.
Anyway, thanks again!
June 18th, 2008 at 12:05 pm
Thank you so much Jacob! I have read over the POEM system. I get my panic attacks when i am driving by myself. I am going to try this on my way home tonight from work. Thank you a million times over!!!
June 16th, 2008 at 10:53 pm
[...] is nothing fancy about this idea, but it works very well. In the POEM system the important idea is to “snap yourself out of it” so to speak. With the POEM system [...]
June 15th, 2008 at 11:09 am
Hi David,
Sorry to hear you are in the midst of full blown anxiety. This will pass David. You’re not alone friend. You are never alone. I want to give you a quest while you are in Argentina.
You are in beautiful country. Take lots of walks in the early morning to places of solitude away from people. Your true connection to universal source (God) is with nature and animals. If you can find a way to spend some time with some dogs or cats that is good too.
Take long extended walks to nature where there are trees, grass, flowers, water, rivers. You are at a cross-roads and you are transforming my friend. After each panic attack shake your limbs. Legs and arms. Shake it off. Say to yourself, “Wow that was a wild ride but I’m going make it through this. Make constant comments to yourself that are positive.”
Say, “I am beautiful and I am a piece of God. I will survive this because I am a piece of God. I Want to Feel Good. I want to feel good”. This is your mantra David. Even if you don’t believe these words right now, keep saying them. “I want to feel good”.
I know you are in a complete fog of fear and just terrified of the next panic attack. When you feel heavy stress get out and walk. walk. walk. walk. Don’t worry about your body or mind. Your body is a God connected creation and can handle no food for awhile. Make sure you drink water though. If you feel hungry and have a small window where you have an appetite, take advantage of that small window and eat some veggies and light food. You don’t need allot of food David. Just a little bit here and there will be fine. You may lose some weight if you don’t have an appetite but that’s not a big deal either.
The more you say to yourself, “This is no big deal and a very common experience for millions of others in the world”, the sooner you will leave the panic attacks behind.
Now one more thing, If there is an English bookstore anywhere go get a book / or the CD version of The Power of Intention by Wayne Dyer. This book will help even when you are in a full blown panic attack. Focus on the parts of the book where Wayne explains your connection to universal love.
One last thing. When you are suffering, start telling yourself how much you love all human beings. Send silent blessing to your friends, family, Mom and Dad, partner etc. Also, send blessings of compassion and love to all strangers you see. When you go for your early morning walks and see other people send them a silent blessing of love and understanding. Say this when you see a stranger, “I send you my blessing dear friend and I love you as God loves us both.”
All of these things will help you through this. If you can find someone to talk to who understands what you are going through do that. If not, spend your time in God’s hands. Visualize yourself being held in the palm of God’s hands.
You will be OK. Those thoughts of suicide and/or scary thoughts of hurting yourself or others is just your brain giving you something unreal to think about instead of all the other stress points that have brought you to this junction.
If you can, think about all of the situations in your life that may have stressed you and brought you to a feeling of depression, anxiety, and fear. When you begin to come out of this AND YOU WILL COME OUT OF THIS. Begin tearing down all of the aspects of your life, your love, your friends, your job, your hobbies. Throw out the stuff that brings you stress, and keep the things that give you peace.
You are perfect the way you are and you are NEVER alone. No-one is ever alone. Keep sending out quiet blessing to others and MAKE SURE you send quiet blessings to yourself.
This will you help through this David. You’ll make it my friend. I promise you that.
God will bless you today and all days,
Jacob
Did you watch this video:
http://www.saneadvice.com/more-on-the-poem-system/
June 15th, 2008 at 10:21 am
Hi my name is David and I had a panic attack after a long period of depression about a year ago it was so strong that that I could hardly walk I was sure that I was dying and called for an ambulance. I am now on the other side of the world by myself in Argentina and I am getting panicy again I cant speak Spanish and it is terrible when at night in a crowded places on my own. Although I knew that panic attacks were not supposed to be dangerous I still got scared but after reading your page I feel more strenghth to leave my room. I dont think I will kill myself I dont want to be a coward…
I had a girlfriend who had this and I could never understand why she cut herself, withdrew from social situations and had a series of minor car accidents now it seems I have contracted her desiese. Thanks again for your insight. Regards David
June 12th, 2008 at 1:52 pm
[...] goal is to help people who are suffering from a panic disorder. To break the cycle of panic attacks.http://www.saneadvice.com/point-of-ex... Category: Nonprofits & Activism Tags: saneadvice fear anxiety [...]
June 12th, 2008 at 10:51 am
[...] Sane Advice Anxiety Disorders – Treatment, Tips, Help Skip to content AboutFree AdviceFeel Good EmailsContactTerms/PrivacyWelcome VideoSitemap « Point of Exit Methodology (POEM System) [...]
June 11th, 2008 at 11:21 pm
[...] and panic attacks once and for all. It’s at this time you need to practice what I call the point of exit methodology (or POEM system). Share this post:These icons link to social bookmarking sites where readers can share and discover [...]