No More Panic Attacks!

Panic, fear, frantic, irrational, reaction, phobia,So, what is Panic? 

“A sudden sensation of fear which is so strong as to dominate or prevent reason and logical thinking, replacing it with overwhelming feelings of anxiety and frantic agitation consistent with an animalistic fight-or-flight reaction”.

Most people panic from time to time and if not controlled, panic can turn into a debilitating mental disorder over time.

According to the NHS in the UK, nearly one in 10 people has panic disorder and according to the Department of Health in Australia that number climbs to one in 7 people.

If not recognised and treated, panic disorder can be devastating because it can interfere with relationships, school work, employment and normal development.

If you panic during stressful situations, I think you’ll find the following tips very useful:


If you let yourself succumb to that stressful situation, the more you’ll panic. The brain, during a panic attack, is like a kid throwing tantrums. Give in and it wins. Blow it off and it may forget about what it’s so upset about. The Journal of Neuroscience suggests that the more the brain tries to suppress negative emotions, the more active the amygdala becomes – the part which sends messages throughout the brain.

Break it down

If the problem at hand is making you panic and feel overwhelmed, break it down to smaller pieces that can be addressed and managed. Tell yourself “I can do it!” even if your inner critical voice is saying you can’t.

Breathe, breathe and breathe again

During a panic attack, simple breathing and relaxation techniques can help you be more in control. Practising proper timed breathing exercises (inhale for 4 seconds, exhale for 4 seconds) can make your panic attacks less frequent and easier to conquer.

Walk away

During a panic attack, it may seem like there’s no emergency tool that can help you calm down. But sometimes, the most basic activities, such as walking, can take your mind off from anxiety, so take a walk.

Light aerobic exercises can also trigger your brain to produce endorphins – the feel-good chemicals that improve your mood.

Confront your fear

Make a note of your panic attacks – record your thoughts, symptoms, worries and the emotions you experience. When you are feeling better, go back and re-read your entry. This will help you identify your panic triggers and allow you to tactically overcome any more panics.

Talk to a therapist

A good therapist can help you get to the root of a problem and devise a strategy to resolve it. You may also consider joining a support group. Group meetings can give you further insights into your situation because you get the chance to hear how other people cope with panic attacks.

Hypnotherapy is very effective at eliminating panic attacks, you can read more about it >>>here<<<.

Effectively dealing with panic attacks is a skill that you just can’t develop overnight. It takes time and practise to apply these techniques and other strategies to cope with panic attacks but it is definitely worth the effort. Once you start to learn about panic and stand up to it, life will become easier.

Let me know if you found these insights useful and helpful, and please feel free to share with others.

Richard Scott
Clinical Hypnotherapist

Hypnotherapy vs Stage Hypnosis

hypnosis, hypnotherapy, psychotherapy, stage hypnosis, mynd.worksAfter assessing my recent survey, I thought it best to give my clearest interpretation as to what it is that I do and how it compares or contrasts with Stage hypnosis.

It is important to understand the difference between stage hypnosis performed in a club or at a party as and clinical hypnosis induced in a private office setting.

Stage hypnosis is a form of entertainment that seeks to amuse an audience by directing willing participants to engage in sometimes silly behaviour or stunts under the direction of a stage hypnotist.

Frequently, the subjects have been drinking, and eagerly volunteer to be part of the show as a way to ham it up in front of others. Unfortunately, stage hypnosis, often seen as humiliating its subjects to get a laugh, has undermined the credibility and therapeutic benefits of clinical hypnosis.

In contrast, clinical hypnosis is a widely practised, extensively researched and highly successful form of brief-term therapy for treating a vast array of psychological, emotional, physical, and spiritual problems.

It is a private, one-on-one, collaborative and interactive therapeutic process that takes place in a safe, comfortable, controlled office setting. During each session, the client enters a natural state of focused relaxation and calm, intentionally induced for therapeutic purposes.

Through directed dialogue and the application of various hypnotic suggestions and techniques, the client learns to move beyond their fears and limitations to achieve their specific goals for lasting self-improvement.

Specific to my own sessions:

During your first session, I assess your suggestibility (i.e. your primary mode for interpreting what you’re told) and then, based on that assessment, I provide a series of induction and deepening techniques to condition your mind to go into a hypnotic relaxation and to intensify that state.

I also issue post-hypnotic suggestions to enable you to go under more easily on subsequent occasions.

Once under, your body de-stresses, recharges, and achieves restfulness. At the same time, your mind becomes peaceful and calm, attaining heightened self-awareness and inward focus, expanded creativity and enhanced imagination. This is an ideal state for creating positive change.

The mind/body system cannot maintain contradictory states simultaneously. For example, you can’t be both angry and content at the same time. So once hypnosis is induced, negative emotional states dissolve as an overall sense of well-being and comfort replace them.

In this state, your subconscious mind, the seat of motivation, is highly receptive to the positive suggestions strongly implanted within it.

Working with a hypnotherapist is like working with a personal trainer for the mind.

While you derive great benefit from the techniques utilised during the actual sessions, the more often you practice what you learned in between sessions, using the audio MP3 I provide at no additional cost, the more quickly and dramatically you realise lasting results.

This is because your mind works according to the law of repetition.

Suggestions given to it repeatedly take deeper root and develop more fully and more quickly, creating new feelings, thoughts, attitudes, desires, and beliefs that replace the old ones.

What bubbles up to consciousness is a strong motivational drive to achieve your specific goals through consistent, positive action.

How about that for a description? If you wish to know more please contact me, I’d be more than happy to respond. Share if you know someone who’d benefit from reading this post.

warm regards

Richard Scott

No Stress for Students

Here are some useful tips to help you all students avoid the many pitfalls of stress, anxiety and panic – particularly when it comes to exam time at school, college or university.

nail bitingAvoid stressful people.

Stress actually is contagious. During exam week, resist the urge to have a study session with your super-tense friend, especially if they’re complaining about all the work they have to do and breaking pencils all over the place. Their stress will only add to your stress.

Eat healthy and exercise.

This seems like a no-brainer, but it’s a wonder how many people forget it. Skip the sugar, which will make you crash, and go for snacks like Granola bars, healthy cereal or fruits and veggies to keep your blood sugar stable. If you’re studying for a long period of time, eat some protein too. Also, try to get some form of exercise. Even a 10 minute walk will leave you calmer and more focused.

Just say NO.

I don’t mean to drugs, although I’m definitely not recommending them. What you need to say no to are the people who want to take up your time. There will probably be a friend who needs to talk to you for hours about their life, or a keg party the night before your final, and if you say yes, you’ll probably be tempted to blow off studying. Resist the urge. Say no to the distractions and be selfish for a day. You want great results, right?

Force yourself to take breaks.

For every hour or so that you work, take a 10 or 15 minute break. Let yourself do whatever you want (check Facebook, check out that guy or girl sitting nearby, stare off into space, call a friend, etc.) for those 10-15 minutes, then start working again. This gives your brain a little rest and will help keep you more focused when you are actually doing work.

Pupils sit exams in a school hallVisualize it all going right.

This is actually my favourite tip of all, even though it sounds kind of nuts. Imagine yourself taking the test and feeling confident that you know all the information. Picture getting all of the answers right, and focus on how relaxed you feel. Then picture the A on your test paper. When you imagine a happy ending, that’s often what happens, because you make the decisions that lead to it without even realising.

If you’ve studied all you can, get up your confidence!

When test-time rolls around, it’s time to get yourself into confidence mode. You’ve prepared as much as you could, and now it’s time to ace the test. The tip here is to do whatever works to convince yourself you are going to do really well. Again, I know this tip sounds a little crazy but you just have to try it for yourself. I think you’ll like the results.

If you’re having trouble getting into ‘confidence’ mode… This may just help! I’ve recently created a Student Stress-Buster MP3 which I’m providing to students at HALF PRICE. That’s right… just $20

Say goodbye to those stress filled days and long long nights of study.

Learn faster, retaining more information and all while being super-relaxed and supremely confident.

Get your Student Stress-Buster MP3 download by visiting my STUDENT MP3 page..

Pass this onwards if you know someone it may help. Your thoughts, feedback, comments, likes and shares are always welcome.


Richard Scott