Introduction Understand the EXACT process of Anxiety Panic Awarded 5 stars by UK Mental Health Foundation fear panic obsessive worry stress solution-doyoupanic.co.uk
If you would like to take this further, the updated 2013 Mind Works paperback and Ebook are available on the 'Get Book/Ebook' page (205 pages in length). The paperback price is £11.49/Ebook £8.99 (Kindle also available on Amazon). There are more set situations/tests and Advice Columns along with more sufferers' success stories as they start to get to grips with this affliction.
Articles deal with depression and anxiety and how this starts to disappear as our energy output drops - with 'less trying' to force retrospective control that has been spurred on by that spike.
This is where the book guide comes into it's own - establishing a complete understanding of the need to believe in YOURSELF - and how you think in your calmer flowing though imperfect moment. The main fault we develop is by turning that spike temptation into an extended battle for analysis or obsessive controlling/flighting to get total understanding or control. We can have that very easy transition from negative impulses into mind racing forced tension - which is all too much pressure.
Here is a summary below to aid your recovery - the book is there for you if you want to look at set situations/Advice Column sections where different case studies are looked at (from repetitive hand-washing/stammering/checking etc).
'Flicking the switch'
|1. We may be sensitive/intense/want things to be right (especially perfectionists) and don't like pain. We may worry/self-doubt just as some of the main characteristics of being a panic sufferer. We may also feel threatened that we are going to lose control with our thoughts if we don't 'do' something about them, or may feel like we're abnormal for thinking like we do.|
2. When we get stressed we 'spike' - this is when we are suddenly alerted by this negative thoughts/stress and become 'aware' of it. It is our mind's natural way of protecting us from going overboard.
3. It is at this point that we have a choice - however, because we are confused as to 'how' we can remedy our discomfort at this point we choose to dig deeper to get either a) total understanding via analysis paralysis or b) find repetitive control of that discomfort...this is a secondary process which is forced - excess mental effort that involves a lot of energy and further tensing of the mind.
a) when sufferers force their mind's to make sense of/understand their discomfort, this is depicted by MORD PT 3 - Repetitive Analysis Paralysis/Ruminating/Questioning etc...
...or b) forcing some solution to totally control that discomfort going forward... this is depicted by MORD PT 4 - Obsessive Catch-All Controls i.e. hand-washing/checking/flighting social situations/self-harm/self-talk which are all 'repetitive'.
4. Both MORDS PTS 3 + 4 (Ref Method of Recovery Diagram CH4) are part of that over-controlling panic reaction to stress and are typified by us 'tensing the mind' to over-control post spike point...of course as you can imagine - whilst we 'think' this is the way to deal with our stresses, it just highlights them and makes them worse.
5. Recovery is very much understanding that we need to avoid lurching into a) and b) at spike point. Of course, spike point is the catalyst for so many problems... when it happens - sufferers are bewildered and don't know what to do with their confused/uncomfortable predicament. That's why this is an overdoing illness a) and b).
There is every reason why we do what we do, as we feel it is the answer to our woes - in essence though, we're trying too hard to fix them.
6. So our aim is simply to avoid over-controlling when that temptation hits us at stress points. This aim is simply to divert away from that temptation or we will tense up more. This diversion is best explained as taking our foot 'off' the pedal when we are tempted to put it back on it.
This is a brief/momentary mental calming - a 'flick of the switch' away from that temptation to further tense the mind and then we can stay in flow and work 'at' our stresses more successfully.
7. If we can just avoid over-reacting to imperfect thinking/feeling by deflecting that temptation we will restore momentary flow.... and the rest will be done for us as we learn how to reduce our negative stresses that put us there in the first place. We may see this is as working 'back to front' (see automatic learning - external and internal prompts Ch 6).
8. Typical question -
Hi Will, I keep struggling with this as I can't stop the barrage of negative thoughts coming in?
Answer: If you see my 'overload' section, this deals with the scenario where multiple stresses can often take hours - or days in cases of high level stress to gradually settle. Therefore, we really need to be patient as expecting total domination of our stresses will increase that pressure to force react. We just need to stay in flow by diverting that forcing temptation and we will steadily get a hold of ourselves and deal with those negative situations gradually in our flowing moment....answers will come to us.
I often get this question especially when people wake up with a multiple negative onslaught! This then shallows their resolve as they may just feel like staying in bed/dreading work due to feeling so depressed with these negatives. However, that resolve will strengthen if you just avoid the follow-on - no matter how many times you 'spike' with these thoughts. Yes - it IS a challenge but one that can get easier as long as we know
a) we 'can't' help those thoughts once they've arrived and
b) ALL we can do is avoid hanging on to them and then we will have a CHANCE of dealing with them positively - IN our flow. This takes time.
''The Mind Works'' (Book/Ebook) by Will Beswick:
A review by Nicki Starkey. The 'National Phobics Society' 23 July 07 (*Review of pre-updated final version)
'The Mind Works' is one man's powerful, personal account of his struggles with panic and anxiety…. Beswick also makes it clear how all types of panic and anxiety are related on the panic spectrum, and can manifest themselves in different ways. In his own case, this was in the form of illness phobia whilst at college. Beswick then begins to outline his own theory on how ‘the mind works’. Put briefly, this theory explains that we are either ‘fighters’ or ‘flighters’. Fighters internalise their panic and flighters externalise theirs. Beswick explains how he overcame his panic by realising that his panic was ‘secondary thinking’ - an internal process that was ongoing. He introduces a number of concepts, such as COPAST- concept of primary and secondary thinking. These are explained in great detail with examples to demonstrate their meaning. As the reader, we are gradually encouraged to find faith in our natural coping abilities..…The author uses a number of diagrams and workable examples for the reader to attempt. He also includes a number of responses to e-mails from readers of his own website (www.doyoupanic.co.uk) where he clarifies any points raised about his theories. It also means that he can tailor his answers to particular phobias or types of anxiety and explain how they work.... The author has also included contributions from other therapists, such as John Crawford’s explanation of OCD, which I also found very helpful. As well as this, he provides links to helpful articles, and opens the discussion up to include related subjects such as eating disorders and medication, and how these relate to his theories.
Overall I was very impressed with the content and layout of this book.. it is written in a way that will help many readers to rationalise what they are experiencing and help them to look at the issues in a new light. It uses good examples, positive language and a personal approach that will strike a chord with many readers.... Nicki