Free plan to combat your anxiety and panic attacks. Ask any question!

Exercises |
Evidence-based psychotherapy that helped 18.639 ppl already. Recommendations and professional help with anxiety, depression, "sore throat", fears, panic attacks. List of self-check symptoms below.

Symptoms, Meditation, Gaba, MG+, Emotions Diary, DeepSleep, Yoga Nidra, Forced "Yes", etc.

Symptoms of panic attacks and anxiety
Check yourself
  • Shortness of breath ( "caught my throat", shallow breathing, feeling like I can't take a full breath)
  • Constantly feeling on edge and not being able to relax, every single day.
  • Sleep and appetite disorders, decreased libido

  • Digestive issues

  • Unreasonable headaches

  • Depersonalization (like I wasn't fully present in my body)
  • Sensation of "stopping heart", discomfort or pain in the heart area
  • Lack of motivation, procrastination, perfectionism

  • gastrointestinal upsets (such as nausea)
    dizziness, sweating
  • Trying to fall asleep at night, only to wake up a few hours later in a panic attack drenched in sweat.
Working techniques against Panic Attacks and Fears [Email List]


Learn how to cope with panic attacks and anxiety with simple exercises.
Developed by Non-profit charity fund "Kids Without Fear"
It's very easy to be different, but very difficult to be better
Pyramid of Tranquility

What helps? - Pyramid of Tranquility

All the knowledge and practice that I have accumulated over 14 years of working with doctors, passing hundreds of trainings and books, teaching in educational institutions.

Techniques and exercises that feel the fastest for most participants.

It all comes down to three points of the pyramid.


1) Perception.
How we perceive the world. Our prescriptions, automatic reactions. We all look at the world through glasses, only some of them are pink, while others are gray. By changing the prescriptions, we can replace the lenses in our glasses and stop worrying and panicking.

2) Reflection

Our subconscious and conscious error correction programs. How we in our head analyze the situations that happened to us and what conclusions we draw. The practice of journaling is very important here and through this practice we can change our thinking.

3) Tools

The tools of motivation and self-motivation + self-control that we use. Our habits, routines, nutrition, and even daily routines affect our stress levels, motivation, and even sleep.

The most effective treatment

I use strength-based, solution focused, and person-centered therapy in my approach to aide individuals in identifying and working towards therapy goals. I look forward to working with you.
  • Cognitive behavioral therapy

    It is the global gold standard for the treatment of panic attacks, anxiety, OCD and depression.


    We will not meddle in your childhood, work through grievances against your parents or resolve internal conflicts.


    We will work with your concerns here and now, providing fast and effective methodologies for solving your pressing problem. This is the essence of cognitive behavioral therapy.

  • Mindfulness based stress reliever MBSR

    Over the past ten years, several hundred scientific studies have been devoted to the topic of mindfulness. Scientists have found an improvement in attention, a decrease in anxiety and depression, and a decrease in brain aging.


    Mindfulness is taught in Western schools and the world's leading corporations. Mindfulness-based therapy has proven to be effective in overcoming anxiety.

  • Acceptance and responsibility therapy

    Acceptance isn't just an idea, it's a whole skill.


    The school of psychotherapy is based on acceptance, the goal of which is to establish contact with your inner world, expand the spaces of your possibilities, enrich your life, and not only work to "reduce symptoms"

  • Body-oriented psychotherapy

    It is presented by a set of techniques that allow you to work with bodily sensations and, acting on the body, to achieve a decrease in the level of anxiety.
    Breathing techniques, training in progressive muscle relaxation, self-control training, solving family conflicts.

Share this page, so more people like you will have clarity!

If you need to talk-message me.
We can help you find a therapist.
How to work with anxious mindset
Principles and rules of coping with anxiety. New habits that will help.
What do we send in email newsletter?
Access to support group with community and other people with same problems.
Access to soothing music and nature sounds
Breathing practices. How to help yourself
How to breathe during a panic attack to stop the attack + Pdf tracking journal
Effective Stress Relief Techniques
With anxiety disorder, you often want to run away somewhere. Panic attacks are too powerful, too frequent, without any real reason(sometimes).

Such fear does not lead to survival, but rather leads to anxiety and depression. "Oh, something is happening to me again, my breathing is not enough, how hard it is, I cannot bear it, I will probably have a stroke!" These thoughts increase fear, which causes a lack of air and other symptoms. It starts a vicious circle: "the symptoms - fear - symptoms ...."

What is a panic attack?

Often people cannot believe that the cause of the condition lies in themselves, and not in external circumstances.
Bogdan Mihailov
Psychologist.
A panic attack is the abrupt onset of intense fear or discomfort that reaches a peak within minutes and includes at least four of the following symptoms: Palpitations, pounding heart, or accelerated heart rate. Sweating. Trembling or shaking. Sensations of shortness of breath or smothering.

It is an unpredictable (painful for the patient) attack of severe, pronounced anxiety, accompanied by fear or anxiety in combination with various somatic symptoms. A lot of adrenaline is released into the blood.

Causes

Our fears

My body was simply responding to stress and I was stuck in "the anxiety cycle".

I would panic over the slightest change in my body, then respond with FEAR that something majorly wrong was happening in my body, this lead to a full blown panic attack. The panic attack eventually subsided, but I was constantly dreading, waiting in FEAR of the next event or situation that could trigger the whole cycle again.
The problem was, I was reacting with FEAR of the panic.

"I'm about to loose control in this shopping center, I feel trapped, I need to get out now!!"

"I feel bad, and on edge, OMG when is this ever going to end!!"

Me reacting with FEAR was causing even more FEAR and causing even more panic.

I would also DEMAND that my anxiety go away.

"I wish this pounding heart would stop, just GO AWAY"

"I'm so sick and tired of feeling on edge all the time, never able to relax, I just wish this would go away already!"

This is also a problem, focusing on the problem and not the solution. So in the end, you get more of the same "problems" continuously happening.

Personality traits

Predisposition to overestimate the importance of anxiety

  • Addiction to disturbing thoughts
  • The presence of abuse in childhood, violence
  • Smoking is considered a risk factor for panic attacks.
Stress situations preceding the first panic attack, after which the attacks are repeated:
  • interpersonal difficulties
  • physical ailments
  • side effects of taking drugs
  • general anesthesia
  • family member disease
Panic attacks may not be associated with a manifestation of danger or threat and may occur in normal life circumstances.
During a panic attack, it is IMPORTANT to be able to breathe properly to relieve an attack.
See free lessons on how to breathe.
You are the only person, that you spend your whole life with. From the birth to the death. So love yourself as you are. You deserve your love more than anyone in this world, so give yourself gifts, experiences, memories.
Bogdan Mihailov
Psychologist-Psychotherapist.
The consequences of a panic attack
Once panic attacks occur, they tend to repeat in similar situations (crowded places, public transport, etc.) People have concerns about the possibility of repeating attacks (they begin to assume that this will certainly happen and worry even more).

Often a sense of fear is formed after the first attack and relates to the situation in which it arose (metro, bus, crowd, elevator).

If an attack occurs at home, alone, often there is a fear of staying at home. This contributes to the avoidance behavior or phobia, which applies to the situation of the last attack and contributes to the person's head and helps to avoid its repetition in the future.
Against the background of severe anxiety, the excitement accompanying emotional experience passes through the body in a distorted way. Instead of being sent to the muscles responsible for movement, a nerve impulse passes into the nervous system, which cannot be controlled consciously by a person.

From here - the vegetative reactions frightening the person. But once this man did without panic attacks? So he can return to this experience. This is calming and makes it clear that the result of the treatment is very much up to you!

You need to learn to cope with panic attacks on your own: rely on your own body, regulate breathing and heart rate using different breathing techniques.

When a person experiences anxiety, his breathing quickens. This can increase anxiety even more. This breathing technique will allow you to learn to calm your breathing and reduce anxiety when a panic attack approaches; with its regular execution, the general level of anxiety decreases, which helps to prevent panic attacks and accelerates recovery. Self-help breathing
technique during a panic attack. Identify and articulate your sensations in the body that are scary. When sensations are given names, they become understandable and not so scary. Try keeping a diary of emotions. You must also observe a stable regime, adhere to healthy habits, as a rested body produces less discomfort.
Doctors often prescribe treatment for panic disorder with psychotherapy and medications that reduce anxiety.

Medicines that reduce anxiety are called anxiolytics (sedatives). Drug treatment - the appointment, correction of therapy, drug withdrawal is carried out only by a doctor.
About me
Bogdan Mihailov

President of Kids Without Fear Nonprofit

I am a digital marketer and a developer with a passion for making a positive impact in the world. I am honored to help as the President of Kids Without Fear Nonprofit, where I work to empower and support children facing anxiety disorders.
I have the privilege of sharing my knowledge and expertise.

One of my main focuses is website development and promotion. I have successfully developed and marketed websites, using various strategies and techniques to increase visibility and reach, so you could find it.

My ultimate goal is to combine my digital marketing skills with my passion for mental health advocacy to create a meaningful online presence that helps others and raises awareness about anxiety disorders and effective treatments.
After your lecture at school, we began to watch your materials and began to try. My husband was skeptical, but when he began to notice improvements in my condition, he believed in your program!

Charity work with school 1251
Reviews from people we helped

We do not provide social media links if a person is not sure about it. Only Alina agreed to leave a link to her page.
David
Thank you so much for everything you do! I found your story by chance through a search and learned to breathe in a square. They saved me several times already !! Joined the course. //translation


Roman
thank you very much for the advice and guidance, thank you for teaching me not to worry about memories.
//translation
Summer camp
Working exercises and real life cases.
You will understand how anxiety works and what to do.
You will find out about emotions diary and how it can help.
You will get free access to various materials about anxiety and panic attacks.
If you have a question or feedback - please post it.
Can Anxiety cause diarrhea?
Who takes melatonin to sleep?
Do withdrawals make you feel the worst?
Studying difficulty due to OCD/anxiety?
Can anxiety spike your blood pressure?
What are you most uncomfortable with telling other people about your anxiety?
Do you feel nervous bad anxious while speaking in front of people?
What is the best way to beat anxiety?
Can anxiety cause tension headaches?
Most common symptoms from anxiety and panic attacks?
"First Psychiatrist appointment tomorrow."
Sources used in the article.
  1. Clinical recommendations of the Ministry of Health of the Russian Federation. Panic disorder in adults. Year of approval: 2016. Professional associations: Russian Society of Psychiatrists
  2. The document "Features of panic attacks and how to deal with them"
  3. Wayne, A.M., Dyukova G.M., Vorobyova O.V., Danilov A.B. Panic attacks (neurological and psychophysiological aspects). M.: Eidos Media,
  4. Epidemiology of panic / NM Batelaan, R. De Graaf, AJ Van Balkom et al. // Magazine. Psychiatr. 2006.- Vol. 48
  5. Second Yu.I., Shprakh V.V. Features of the structure of panic attacks depending on the type of patient personality / Siberia. Honey Journal - Irkutsk, 2006