Panikattacken und andere Angststörungen loswerden

1. Anxiety is a learned behavior that can be unlearned through neuroplasticity

"Anxiety in general – and that includes panic attacks – is, first of all, our body's perfectly healthy and appropriate reaction to danger."

Anxiety is not innate. We are born with only two fears: fear of loud noises and fear of heights. All other fears are learned through experiences and observations, particularly in the first six years of life. Our brains form neural connections based on these experiences, creating patterns of anxiety.

Neuroplasticity offers hope. The brain's ability to rewire itself means that anxiety patterns can be unlearned and replaced with healthier responses. This process involves:

• Identifying anxiety triggers
• Recognizing unhelpful thought patterns
• Actively creating new, positive neural pathways
• Consistently practicing anxiety-reducing techniques

Understanding anxiety's purpose is crucial. Anxiety is a protective mechanism designed to keep us safe from perceived threats. By recognizing this, we can approach anxiety with compassion and work to retrain our brains to respond more appropriately to non-threatening situations.

2. External influences and substances can trigger anxiety disorders

"If you suffered your first panic attack within 48 hours of consuming drugs, you should stop taking them immediately."

Substances impact brain chemistry. Certain medications, recreational drugs, and even some foods can disrupt the delicate balance of neurotransmitters in the brain, potentially triggering anxiety and panic attacks. Common culprits include:

• Caffeine and alcohol
• Recreational drugs (cannabis, cocaine, MDMA)
• Some prescription medications (thyroid hormones, antidepressants)
• Foods that cause bloating or intolerances

Environmental factors play a role. Stressful life situations, traumatic experiences, and chronic stress can all contribute to the development of anxiety disorders. These may include:

• Relationship problems
• Work-related stress
• Financial difficulties
• Major life changes

Identifying and addressing triggers is essential for recovery. This may involve lifestyle changes, dietary adjustments, or working with a healthcare professional to find alternative medications if necessary. By removing or mitigating these external influences, individuals can create a more stable foundation for overcoming anxiety.

3. Traditional therapies often reinforce negative patterns instead of breaking them

"Exposure therapy does create numerous neuronal connections in your brain – but unfortunately the great majority are of the wrong kind."

Outdated approaches can be counterproductive. Many traditional therapies were developed before our current understanding of neuroplasticity. As a result, they may inadvertently reinforce negative thought patterns instead of breaking them. Problematic approaches include:

• Exposure therapy: Can create more negative neural connections
• Psychoanalysis: Focuses on past traumas rather than present solutions
• Group therapy: May reinforce anxiety through shared negative experiences

Focus on rewiring, not reliving. Effective anxiety treatment should aim to create new, positive neural pathways rather than repeatedly activating old, negative ones. This involves:

• Learning and practicing new thought patterns
• Developing coping strategies that interrupt anxiety cycles
• Building positive experiences and associations

Embrace modern neuroscience-based techniques. Approaches that leverage our understanding of neuroplasticity, such as cognitive-behavioral therapy and mindfulness-based interventions, tend to be more effective in creating lasting change.

4. The 10 Sentence Method rewires your brain for positivity and success

"The 10 Sentence Method combined with the 5 Senses Technique produces its first successes very quickly."

Harnessing neuroplasticity. The 10 Sentence Method is a powerful technique for rewiring the brain, creating new positive neural pathways. It involves:

1. Writing 10 sentences describing your ideal future life
2. Formulating sentences in the present tense, using positive language
3. Making the situations concrete and self-achievable
4. Focusing on one sentence each day, engaging all five senses

Engaging multiple senses amplifies effects. The 5 Senses Technique involves vividly imagining each scenario using sight, sound, touch, smell, and taste. This multi-sensory approach creates stronger, more diverse neural connections, accelerating the rewiring process.

Consistency is key. Practicing this method for just 20 minutes daily can lead to significant improvements in mood and anxiety levels within weeks. As new positive pathways are strengthened, old anxiety patterns begin to weaken and fade.

5. Visualizing success activates the same neural pathways as real experiences

"We now know thanks to modern neuroscience that our brain forms large numbers of synapses when we experience something in real life. What is much more exciting, though, is that we form almost as many neuronal connections when we intensely visualise something."

Mental rehearsal is powerful. When we vividly imagine success scenarios, our brains create neural pathways similar to those formed during actual experiences. This phenomenon has been extensively studied in sports psychology and can be applied to anxiety management.

Visualization techniques:

• Create detailed mental images of successfully handling anxiety-provoking situations
• Engage all senses to make the visualization more vivid and realistic
• Practice regularly to strengthen these positive neural pathways

Benefits of visualization:

• Builds confidence in ability to handle anxiety-inducing situations
• Reduces fear and anxiety associated with specific scenarios
• Prepares the brain and body for successful outcomes

6. Pattern breakers can interrupt anxiety cycles within seconds

"As soon as you have identified your individual direction, you will see that it is a reoccurring pattern. It always turns the same way."

Identifying anxiety patterns. Anxiety often follows predictable patterns in how it manifests in our thoughts, feelings, and physical sensations. Common patterns include:

• Visual: Rapid, intrusive mental images
• Auditory: Negative self-talk or repetitive thoughts
• Kinesthetic: Physical sensations like racing heart or dizziness

Interrupting the cycle. Pattern breakers are techniques designed to disrupt these anxiety cycles quickly. Examples include:

• Visual Slide Technique: Mentally sliding negative images to the "positive" side of the brain
• Pitching Technique: Changing the tone or pitch of negative self-talk
• Counter Impulse: Imagining opposite physical sensations

Practice makes perfect. The more frequently these pattern breakers are used, the more automatic and effective they become in stopping anxiety in its tracks.

7. Embodiment techniques harness the power of body-mind connection

"The body is not only controlled by the psyche – even a consciously assumed posture can have a massive influence on your psychological state."

Posture affects mood. Research has shown that our physical posture and facial expressions can significantly impact our emotional state. This bidirectional relationship between body and mind can be leveraged to reduce anxiety and boost confidence.

Powerful embodiment techniques:

• Power Pose: Adopt expansive, confident postures for 2-5 minutes
• Pencil in Teeth: Hold a pencil horizontally between teeth to simulate a smile
• Deep Breathing: Practice slow, diaphragmatic breathing to activate the parasympathetic nervous system

Physiological changes. These techniques have been shown to:

• Increase testosterone levels (associated with confidence)
• Decrease cortisol levels (stress hormone)
• Improve mood and reduce anxiety symptoms

8. Focusing on successes and surrounding yourself with positive influences maintains progress

"You are the average of the five people you spend the most time with."

Mindset matters. Maintaining focus on successes and progress, rather than setbacks, is crucial for long-term anxiety management. This positive mindset helps reinforce new neural pathways and prevent relapse into old anxiety patterns.

Strategies for maintaining progress:

• Keep a success diary to track achievements and milestones
• Practice gratitude daily
• Regularly use the 10 Sentence Method, even after symptoms improve

Environment shapes outcomes. The people we surround ourselves with have a significant impact on our thoughts, behaviors, and overall well-being. To maintain progress:

• Seek out relationships with positive, supportive individuals
• Limit exposure to negative influences
• Engage with communities or support groups that align with your goals

Continuous growth. Overcoming anxiety is an ongoing process. By consistently applying these techniques and maintaining a growth-oriented mindset, individuals can continue to build resilience and enjoy a life with reduced anxiety and increased fulfillment.

Last updated: February 4, 2025