Hello!
Not so long ago, my course “WITHOUT PANIC” started. I have already managed to publish some reviews about it. Although the reviews are good, but they are not always enough for people to get a clear idea of my program and form adequate expectations. Firstly, they express mainly the impressions and gratitude of people, but not the essence of what they have to do. And, secondly, reading the reviews, many may think that everything is very easy: once someone bought my course, as he easily disappeared panic attacks! This can attract those who are waiting for the "magic pill" and scare away people who are ready to work.
But I have repeatedly said that there is no magic pill for panic attacks! Getting rid of them involves regular and methodical work on yourself. And all the “fast” and “simple” methods are either quackery or they are not effective and have dangerous side effects. But if you want to deal with the very cause of the panic attacks and to be sure that it will never return, you will need to make an effort and work. This principle applies to many things in life. Easy ways to make money do not work or are associated with violation of the law. Methods of rapid weight loss, as a rule, turn into health problems. If you want to get a result, you will have to make patience and effort.
To illustrate this principle, I decided to supplement the feedback with reports on the course. These reports are written by participants of the program "WITHOUT PANIC" right on the forum of my training. I enjoy reading these reports, I comment on many of them and answer questions. I am posting them here so that there is an understanding that, on the one hand, people who achieved results in combating panic had to apply my recommendations in life, and not just sit and wait for fear to go away, but, on the other hand, their work and patience determined the result. In the area of panic attacks, there are no hopeless “incurable” cases. Everyone can get rid of it if they show patience and regularity of classes! This is a guarantee!
And now the reports.
* Punctuation and spelling of the original partially preserved.
Julia's comment
“My independent work dragged on :) Just got to the Internet, to civilization!))) I want to share what I had during this period of time, I keep a diary of meditation and gratitude, I will write excerpts from it: May 26 - half a day I was obsessed with obsessive thoughts, and as a result I could not fall asleep, I began to practice Yoga Nidra and noticed that it was difficult for me to breathe, my chest and stomach were stiff, and then I turned my attention to thoughts and emotions, they were obsessive and malicious, I just wanted to get up, zanyt that I can not I watched these emotions, realized that they were not me, they came, opened up and left, remembered the words of Nikolai, that these emotions as “vomiting” she could be connected with PA, I fell asleep in the morning .
May 27th - I had a PA, but I was afraid to strengthen it, but I didn’t drink the pills and run away wherever my eyes looked like I used to, I tried to watch and not get involved, be aware of my breath, send me to the centers of the PA, it didn’t work very well, but I I study! During the practice of diaphragmatic breathing, as I exhale, my whole body shrinks, squeezes my chest, I exhale for a long time, but I don’t force myself, the body demands it, but then I feel so good.
May 30 - I watched while meditating for fear, he tried to make a smoke at me, so that I believed his illusions and deceptions, tension went through my body and I had to start drawing terrible scenarios, but I didn’t try this deception. June 1 - Meditation 2 times a day gives much more benefit than once. checked)))
During the practice of Yoga Nidra, it was very hard for me to just lie and watch, the mind jumps like I do not know who, he just screams and orders me to stand up, emotions of fear, hatred, disgust, momentary passions and desires mixed up, they were just outside of themselves the rage that I did not obey them, I continued to watch and lie, it was very hard for me, but it was worth it.
June 2 - evening meditation, the PA came, I tried to strengthen it and accept it, not to get involved and not identify myself with it, and now my head began to spin, blood rushed to my face, pressure, heartbeat, fear, emotions, whirling, I tried to let go control, and I myself felt that the PA is growing stronger, it starts me, as if, to shake from side to side like a pendulum, and I still opened my eyes ...
Apparently I didn’t have the courage for the “samurai method”, but the PA will still come and I will still have the opportunity to try this method, I felt that I’m doing everything correctly.
June 4th - evening meditation, and again the PA came to visit, I watched the sensations, tension in the neck, chest, legs, the illusion of dizziness began, as if sucking into a funnel, or a hurricane, I tried not to get involved, after the meditation was haze and veil, as usual after the PA, but I continued to breathe calmly, my attention was on the fact that there were trees, flowers around me and I tried to show the brain that the alarm was false. I am grateful to Nicholas for his lessons, for his work, for his love for the same as he once was.
June 10th - after reading Nikolay's article about spending the night in the mountains, I recognized myself in many of his phrases! I realized that life after the PA will not be the same but will teach to cope with great difficulties, stresses, teach a different attitude to life. Not all relatives can understand me, but the main thing that I understood and accepted the PA as a clue, I need to change myself and my lifestyle! And as it is wisely noted, do not believe in everything you are told, you can always check it!
June 16 - I was meditating, and noticed some strange forgotten feeling from childhood, everything unknown was miraculous, kind, measured, only then I realized that I did not try to "kill" time as before, I did not try to specifically engage myself, hurry, so that the time passed quickly, I was just in the present tense, it was unusual and pleasant.
June 17th - after meditation, that feeling from childhood came again, not for long. Then I also practiced meditation, when once a day when I had 2, diaphragmatic breathing, Yoga Nidra, and it became easier for me to redirect my attention and not get involved in obsessive thoughts, which I am very happy about. In our business, regular practice is very important! I really liked the article about Siddhartha Gautam (Buddha), I look forward to continuing! I wrote all this so that if someone finds out about himself in this, I was not afraid that such is one, as I thought to myself. Something that you feel what you feel, not something abnormal and only you have it, everyone has different, but at the same time the same. We suffer from this. Thank you for your attention, all the luck, perseverance and patience! ”
Olesya's comment
“Getting rid of PA is a lot of work on yourself. I still can not boast of the results, although I can, I think I have become a little calmer and more adequate to relate to what is happening to me. This is progress too!
Watch your thoughts is difficult. You forget about it a thousand times a day and remember a thousand times. But a start has been made. Already have knowledge of this, the rest is a matter of practice.
And the other day (this is not entirely relevant to this topic, but I will write) I glanced at my part of the body, which I treat with criticism and thought, “so what? Yes, I am, yes, this is my body and it is from birth, that means it’s right, and I am what I am. ” And she felt acceptance and even love and tenderness to this part of the body. My mood has already risen at that moment)) I experienced this for the first time.
In many books it is written that you need to accept and love yourself the way you are, but how to do it? I did not succeed. And then I felt affection for myself and acceptance. Maybe this does not apply to our PA, and may be indirectly related. But I believe that this is my first victory in the work on myself.
And thanks to Nikolay for his website and this course! And his sincere desire to help us all! ”
Julia's comment
“Olesya, I also thought that I can be more calm and more appropriate to everything with great progress! And so it is! Yes, I agree, work on yourself is a tremendous work. But he is worth it. I don’t know about you, but I used to be afraid to go out into the street, not to mention crowded places, buses (in which I haven’t been driving for 5 years, elevators, etc.), I was afraid to eat, or rather suffocate, and much more I still do not like myself. It seems to me ...
Although I don’t treat myself as I always did with some kind of disgust, and I really have no other way but to work on myself, strive, set a goal, get up and do it, I can’t be persistent, otherwise what?
As before, every day the PA attacks of which I was waiting, sat on the sofa with pills, sedatives, and swallowed them, shaking in an attack. Well, I do not! It was not for this that I suffered so much, came to this, to this need to change and shake up at last, but I got bogged down in past mental traumas, in negative, in distrust, in disgust to myself and people, in constant, every second fear of death, event scary pictures, alcohol, smoking, apathy. What did I have? What was left for me? It became unbearable!
Even now I think that I can easily spit on everything and as if nothing had happened to live. No, after the PA, we will not live as before. We will live brighter, richer, more harmonious, because we will understand how much time we spent in a miserable self-flagellation (I certainly do), and with meditation I naturally have the awareness and joy of this time, the value of moments and the joy of trifles, if I learned about meditation in February then the “fruits” appeared only quite recently, I began to practice, after going through all the mistakes made by beginners, and probably not all)))
only not long ago and very, very small steps to me through meditation, naturally, the understanding of meditation, practice, work with breathing, what it gives me, what a calm mind, attention, awareness began to gradually come to me. Not so long ago, I was so happy that I went to the store near the house myself, earlier I could have done it through time. And now, you know, it is absolutely natural for me to understand that I can try again, and again, and again! And I will try until it turns out, and I will observe and study our mind, and I will try to live as if PA doesn’t, and there aren’t))) we create them ourselves🙂 So, everything is simple and difficult, difficult believe, it is difficult to do something in the absence of motivation. But we have to! I'm not going to give up and give up! I wish both you and everyone else on the same path! ”🙂
Elena's comment
"Good day! Thank you very much for your work, which looks just titanic! Everything is very well organized, thought out to the smallest detail. Especially encourages that each of your students can leave feedback, questions and nothing is left without attention. Now my feelings and questions on the course.
By the time the course was purchased, the acute phase of PA had long been left behind, but the restless mind had not gone away. I am constantly tormented by rhetorical questions from the “What if ...” series and the mind begins to throw up horrible scenarios for the development of events. Also, after the PA, there was a habit of controlling all internal sensations, and noticing some problems or deviations to invent terrible scenarios. After the very first practice of body scanning, the quality of sleep improved significantly and thoughts no longer seemed so tragic.
After six days of training for your audio recordings, there is progress: there is less tension in the body, improved mood, sleep, thoughts became less aggressive, and sometimes I forget about them. In this regard, the question arose: when thoughts go away and it turns out to let go of control over internal sensations a little, then I begin to feel unusual, as if something important is missing and a desire to return to the previous behavior appears. It turns out that this is just a bad habit of my mind to dwell on and analyze? By the way, I noticed that most people suffering from PA and fear have an analytical mindset.
How to consolidate the results and do not let yourself roll back? Only through regular meditations or are there any other secrets? I have a very important and significant event in my life associated with big changes and therefore I worry, I am nervous and afraid ... Apparently this caused a rollback after the complete cessation of the PA and a rather long period of remission. How to set yourself up correctly? I try to be here and now and not pay attention to internal sensations, but so far the habit of “What if?” Outweighs ”.
Part of my response to Elena's comment
Hello, Elena!
Thank you for your comment! I am pleased with your success, let everything work out for you and you will get rid of anxiety and causes of anxiety.
“Also, after the PA, there was a habit of controlling all internal sensations and noticing some problems or deviations to invent terrible scenarios.”
Yes, so it was with me. Also, I am sure many.
“In this regard, the question arose: when thoughts disappear and it turns out to let go of control over internal sensations a little, then I begin to feel unusual, as if something important is missing and a desire to return to the previous behavior appears. It turns out that this is just a bad habit of my mind to dwell on and analyze? "
Yes, perhaps it is. The habit of analyzing is very strong and, of course, when we act contrary to it, we leave the comfort zone and can feel anxiety and incomprehensible sensations. Do not get involved in these emotions, let them come and go.
“How to consolidate the results and not let yourself roll back? Only through regular meditations or are there any other secrets? "
Yes, regular meditation + be sure to consolidate the skills of meditation in everyday life (to be here and now, to track the appearance of obsessive thoughts, fix them, transfer attention, take, etc.) + everything that is given in this course (breathing, exercises from yoga, affirmations , metta meditation, diet, day regimen, sports, etc.).
"Apparently this caused a rollback"
I use the term "rollback" but I understand that it is conditional. A rollback is like a return to something that has been, a change of state. But I call the PA - the aggravation of a restless mind. That is, as the aggravation of any disease: the problem has not disappeared, but simply because of some circumstances, it has become aggravated. That is, there was no disappearance of the cause of the PA, the problem remained, respectively, there was no rollback to the previous problem, it just manifested an aggravation of what was already so: your restless mind.
I write this to understand that PA does not exist independently of your mind. Attacks are a continuation of your mind, which is used to worry, analyze, dwell on sensations. It is just that sometimes this habit finds aggravation in attacks of fear and panic, and in some periods fades away, but does not disappear. Therefore, it is so important to work with the mind, the cause of the PA, and not with the panic attacks themselves as some kind of abstract diagnosis. ”
Alexander's comment
“Today I was driving home from the night shift by bus. The heat, the sun bakes, considering that I was “turned out” the last two days, as always, was waiting for an attack, the bus was still there. Knowing the passed techniques, I was preparing for him ... he did not come. Surprisingly breathing freely and easily, there were only a few cramps in the stomach. On the one hand, I was even disappointed with this, so much was tuned and in vain, because I already began to like certain sensations. ”
Julia's comment
“I used affirmations in my life, and they became friends with me :) Yesterday, for example, I had a busy day, in the morning I did all the yoga exercises that Manarajand taught, Yoga Nidra (which I do when I feel angry and stressed throughout my body , it is hard for me, the rage is already bursting, but I just relax and watch, then I feel better), and it gave me a charge of energy, tone and calm.
In the afternoon my dog was blown up by a cat. In the evening, I had to take him to the clinic, put stitches, and all the time I was worried and crying, and my mind was painting terrible pictures, and I was not comfortable with the new place, new people, and the fact that I was far from home, and the dog is also nervous, and the feeling of unreality of what is happening and “sucking into the funnel,” but they were fleeting and muffled, as if my own breath was calming me.
And all this was% 20 of 80%, and 80% were concentrating on breathing, yogic breathing, I turned my attention to what was around, I said to myself affirmations, it was difficult for me, but I realized that these were just events, and only mine mind and thoughts, emotions paint them negative. But they can also paint them in a positive. I just took it all. As it is.
I didn’t expect from myself, but I “prepared” myself for the fact that my pet might not become, how many would anesthesia do, etc. Initially, such thoughts whirled around like a whirlwind in my head, with all the rest and caused panic. But I did it, I could not get involved, I felt the support from my daily meditation practices, Yoga Nidra, breathing, affirmations. My mind and brain calmed down, I knew and quietly believed that everything would be fine with me and with my pet. Пока мы с парнем ждали когда закончится операция, мы решили прогуляться, и чему я была приятно удивленна и рада, такого со мной не было давно, я отпустила волнение, злость, нервозность, я просто все приняла, и пришло то приятное ощущение «здесь и сейчас», и я почувствовала себя счастливой. Через некоторое время позвонили из клиники и разрешили забрать четвероногого друга:) Оказалось ему все сделали под местным обезбаливанием, наркоз и не пришлось давать, и чувствует он себя лучше! Теперь будем ездить на уколы))) Спасибо, спасибо огромное!»
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Это только меньшая часть отчетов! Будут еще части, которые буду выносить в отдельные статьи! Хочу в этом посте выразить большую благодарность всем участникам курса «БЕЗ ПАНИКИ», в особенности тем, кто пишет отчеты, вдохновляю и мотивирую к действиям как самих учеников тренинга, так и тех, кто пока еще не принял участия в нем. Но еще не поздно это сделать!
