| Table of Contents |
|
| Foreword …………………………………………………………………………………………………………………… 5 |
| Introduction ……………………………………………………………………………………………………………….. 6 |
| What Causes an Anxiety Disorder? ……………………………………………………………………………. 9 |
| Repressed Emotions /Chemical Imbalance …………………………………………………………………10 |
| Physical, Mental, and Emotional Exhaustion ……………………………………………………………….12 |
| So How Does a Person End an Anxiety Disorder? ……………………………………………………….13 |
| Stage 1: Eliminating Panic Attacks with The One Move Technique™ ………………..14 |
| Definition of Anxiety ………………………………………………………………………………………………..14 |
| Fight/Flight Response ……………………………………………………………………………………………..15 |
| Nervousness and Chemical Effects ……………………………………………………………………………16 |
| Cardiovascular Effects …………………………………………………………………………………………….18 |
| Respiratory Effects ………………………………………………………………………………………………….18 |
| Other Physical Effects of Panic Attacks ………………………………………………………………………19 |
| Mental Manifestations ……………………………………………………………………………………………..20 |
| The One Move Technique™ |
| Observe ………………………………………………………………………………………………………………..28 |
| Embrace ……………………………………………………………………………………………………………….28 |
| Demand ………………………………………………………………………………………………………………..29 |
| Trust ……………………………………………………………………………………………………………………..33 |
| Why Doesn’t It Work for Some People? ……………………………………………………………………..40 |
| What If the Panic Never Stops? ………………………………………………………………………………..40 |
| Examples of the One Move In Real Life Situations ……………………………………………………….41 |
|
| Stage 2: Eliminating General Anxiety (GAD) ………………………………………………………65 |
| Exercises to Release Calm |
| Mental Exercises |
| Morning Pages ………………………………………………………………………………………………………72 |
| Dealing with Unwanted Anxious Thoughts …………………………………………………………………75 |
| Gratitude ………………………………………………………………………………………………………………88 |
| Physical Exercises |
| Breathing ………………………………………………………………………………………………………………91 |
| Diet ………………………………………………………………………………………………………………………93 |
| Exercise ……………………………………………………………………………………………………………… 101 |
| The Symphony Technique …………………………………………………………………………………. 106 |
| Distraction ………………………………………………………………………………………………………….. 109 |
|
| Starting the day ………………………………………………………………………………………………… 110 |
| Getting to Sleep ………………………………………………………………………………………………… 112 |
| Phobias ………………………………………………………………………………………………………………. 117 |
|
|
| Stage 3: Sealing the Recovery ……………….…………………………………………………… 121 |
| Expect Setbacks ………………………………………………………………………………………………… 123 |
| Anxiety Sensations Explained |
| “Am I Going Crazy?” …………………………………………………………………………………………. 125 |
| Losing Control …………………………………………………………………………………………………… 126 |
| Unreality ……………………………………………………………………………………………………………. 127 |
| Disturbing Thoughts ………………………………………………………………………………………….. 129 |
| Depression ………………………………………………………………………………………………………… 131 |
| Breathing Problems …………………………………………………………………………………………… 132 |
| Fainting/Passing Out …………………………………………………………………………………………. 134 |
| Choking Sensations/Tight Throat ……………………………………………………………………… 136 |
| Nausea/Fear of Vomiting …………………………………………………………………………………… 137 |
| Heart Attacks …………………………………………………………………………………………………….. 138 |
| Palpitations ……………………………………………………………………………………………………….. 140 |
| Missed Heartbeats …………………………………………………………………………………………….. 140 |
| Headaches ………………………………………………………………………………………………………… 142 |
| Blurred Vision ……………………………………………………………………………………………………. 143 |
| Weak Legs/Jelly Legs ………………………………………………………………………………………… 143 |
| Tingling Sensations …………………………………………………………………………………………… 144 |
| Toilet Phobia ……………………………………………………………………………………………………… 145 |
| Colds/Flu and Anxiety ……………………………………………………………………………………….. 146 |
| Conclusion ………………………………………………………………………………………………………….. 147
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