EPISODE 3: “THE PANIC PARADOX”

STEP 1: DOWNLOAD MORE EPISODE #3 INSIGHTS

“The Panic Paradox” PDF goes into even more detail about everything we've covered in this episode.

Many people get even more value from this PDF than from the video — so please download it and benefit right now.

Download Your Episode #3 Fact Sheets Now

(To download on a PC, right click and choose "Save As...". To download on a Mac, right click and choose "Download Linked File As...")


STEP 2: HELP FRIENDS & FAMILY

As you’ve discovered in this series, panic attacks (and what's typically labeled as ‘panic disorder’) are very common.

Unfortunately, good help for panic is very hard to find.

Since I can't reach everyone on my own, and since we both share the same belief that we don’t want anyone to suffer in silence… if you benefit from what I’m doing here in this series, please tell others about it.

Thank you so much for helping me make a difference!


STEP 3: REINFORCE YOUR INSIGHTS

If you met someone else who experienced panic attacks and you only had 30 seconds to share ONE ESSENTIAL insight from this episode with them... what would you tell them?

Share your answer below to reinforce your long-term memory for this key insight AND to share your perspective with others (who will also share their perspectives with you).

Also, if you have any other comments for me, I'd love to hear them too.

Love,

Michael

P.S. Your email address will NOT be visible to others when you share your insight in the comments section below. Also, if you're more comfortable using just your first name, that's totally fine as well.

Leave a Comment:

Mace says

I must admit after 6 years of visiting my GP and seeing therapist on a regular basis, nothing seem to help me with my panic disorder! I gave up hope! Until I Stumbled across your clip on YouTube i thought it would be the same old thing? How wrong I was! I have finished watching episode 3 and I cannot believe how something so simple – actually works! I have kept the panic at bay all day – Amazing. Please send me the next episode Michael…
I cannot thank you enough.
Kindest regards
Mace UK

Reply
    Michael Norman says

    You’re so welcome Mace! 🙂

    Reply
Matthew says

I actually found myself laughing (from joy and hope) when you got to the crux about the counter-intuitive response. Really looking forward to hearing more – great job.

Reply
    Michael Norman says

    Hey Matthew, so glad to hear this. It’s so counterintuitive… yet so powerful, isn’t it!

    Reply
Susan says

Found this really interesting ,I’m understanding my panic and fear a bit more ,thankyou so much .

Reply
    Michael Norman says

    You’re welcome Susan

    Reply
Graham Turner says

where do i begin to tell you what you have done for me ,at times i have thought about suicide do to panic attacks what you have learned me i would glady pay. omg i cried today watching your lessons iv had panic for 30 years and dont go out i have not been out my house for 6 months but you have given me somthing drugs doctors and reading Dr C weeks books and tapes did not do i am so eternally gratfull for finding you .i can not put into words how you have helped me (sorry for spelling mistakes ) god bless you , graham

Reply
    Michael Norman says

    Hi Graham, thank you so much for taking the time to write this comment. I am so touched to hear how much these episodes have helped you. This just encourages me to keep doing what I’m doing here, so thank you so much for sharing!

    Reply
Steffanie says

Tuesday was my first “attack” free day. I had a small attack last night, but it was over in less than an hour, whereas usually they last 3-4 hours and are debilitating. Today has been an “attack” free day. I wait each day for the new episode! You have helped me so much in just a few days, Michael, and I am so grateful. I went from having multiple attacks daily, that were so debilitating I couldn’t leave the bed, to having one attack in 3 days. Therapy didn’t work, the medication I am on hasn’t been stopping them over the last few months. 3 episodes of your fabulous work is working. I can’t wait for the last part. Thanks again!

Reply
    Michael Norman says

    Great to know these videos have helped you more, already, than both the medication and therapy you’ve tried, Steffanie 🙂

    Reply
ross says

sounds better and better! thanx

Reply
    Michael Norman says

    Glad to hear that Ross

    Reply
K says

I can’t believe you’re giving us all this information for free. I keep waiting for the rug to be pulled out from under me…but it hasn’t been. You’re an angel, a total Godsend. <3 Thank you for helping me!! Thank you for everything!!!!

Reply
    Michael Norman says

    You’re totally welcome K! I’m so glad these videos are helping you so much. I do have full program that’s far more in-depth than even these videos… but I know it can be hard to know who to trust online these days — and I want to make a big difference in the world — so that’s why I give away so much for free.

    Reply
Andrew says

Trying to suppress or fight does no good and as you state can make it worse. You have to let if take effect run its course. It kinda nullifies the effect. Thank you

Reply
    Michael Norman says

    It does nullify the effect as you put it Andrew (although we don’t have to just let it run it’s course, we can actually immediately stop it in it’s course). Thanks for sharing your insight!

    Reply
Julie says

If I met someone having a panic mistake and could only tell them one thing I would say “go ahead and have the worst panic that you can.. it can’t hurt you” Thank you for everything that you are sharing. My depression following each attack is going away. Thank you.

Reply
    Michael Norman says

    You’re welcome Julie, and thanks for your comment!

    Reply
Gaynor says

Hi Michael, thank you for Episode 3. As with the previous two episodes you are really hitting the nail on the head with the thoughts and feelings I experience with panic and anxiety, and your explanations are both insightful and comforting (and therefore definitely appreciated and welcomed!). I’ve noticed that in the download notes you mention that ‘with the right systematic approach’ (last page) we can be panic-free and I am wondering if this approach/technique/system is available through your full program?
Thank you once again for sharing so much of your information and hard work, Gaynor.

Reply
    Michael Norman says

    Hi Gaynor, I’m so glad this is insightful and comforting for you. It’s great to hear how these videos are helping you. Yes, for people who need more help I offer a complete program that goes into detail about how to free yourself permanently from panic (with direct 1-on-1 access and help from me), but I obviously give away a ton of value in this free video series because I understand the pain panic can cause in people’s life. If you’re interested in my full system, just click on the link under the video above that says “For The Fastest Solution For Panic, Click Here…”. Thanks again 🙂

    Reply
Tony says

For me ‘anxiety disorder’ is as much a big thing as my panic attacks. My disorder leaves me with little peace and I must admit that my coping strategies have included using distractions, challenging negative thoughts with positives and at times just trying to be an ‘observer’.

These strategies if not already obvious stem from CBT and mindfulness, but as your video suggests have had limited results for me.

I’m building an even better picture of how my anxiety works and its correlation with panic attacks and this in itself is really comforting. I’ve had to listen to so much conflicting ‘noise’ over the years but am beginning to feel that finally there seems to be a clear way forward

With deep appreciation thank you once more (and I’m sure there’ll be more)

Reply
    Michael Norman says

    Hi Tony, thanks for your comment. On my blog I have a video about mindfulness and panic. If you can truly do it, then being an observer doesn’t trigger “The White Bear Effect” like challenging negative thoughts often does. However, it’s not easy to just observe a panic attack…and that’s why it takes a lot of practice, without reliable success. The video on my blog explains more about this and the research that backs this up. Glad you’re finally feeling there is a clear way forward. I look forward to hearing more from you. Thanks again 🙂

    Reply
Willie says

Just watched episode 3 and actually feel hopeful about winning this fight against anxiety. I am actually looking forward to trying this tactic, although Im not totally sure how to implement it. Can’t wait for the next episod. Thank you Michael and God bless you.

Reply
    Michael Norman says

    Thanks Willie. Glad this is helping you! I really just wanted to get you thinking in a new way – that perhaps panic doesn’t follow the rules most people think it does. Perhaps the real problem is that, what our gut tells us is the most sensible thing to do, is the very thing that’s been keeping us stuck! Thanks for your comment!

    Reply
Amy Woolfenden says

Hi Michael, thank you for this episode- this tactic seems really interesting and though being counter-intuitive as you said, has actually made sense to me in feeling relaxed! I was wondering however, that if these 4 episodes do not lead to a panic free life… should I buy the full program? Do you think that some people require a deeper and more detailed program in order to overcome their panic while some can be successful with just these 4? Thanks! Amy.

Reply
    Michael Norman says

    Hey Amy, so glad that this technique made sense to you as it helped you feel relaxed! My full program is far deeper than I could ever be here, and comes with 1-on-1 access to me so you can ask me questions about your unique situation (because everyone is at least a little different). It starts with assuming that you’ve watched these first 3 episodes FIRST, and builds from there. I spent several months full-time creating it, and I think if you ask most people who’ve been through it, they’ll tell you it’s truly unique. I’ve made it only $1 to try, and so I think anyone who’s had panic attacks would be crazy not to at least try it. But I’m probably a little biased 😉 If you want to learn more about my full program, you can do so here. Thanks for your comment and so happy you’re getting benefiting!

    Reply
Frank says

Hi Michael,

Really appreciate what you are doing for all of us anxiety sufferers. I know you have taken an enormous amount of time and energy to help us out here lost in a sea of mental anguish. I have a better understanding of how panic works and how simple it seems to rid yourself of it. I still fear that it won’t work though., but maybe that’s just my conscious logical thought process working against this counterintuitive approach. Looking forward to episode 4…Thanks for all you are doing!!!

Reply
    Michael Norman says

    Hey Frank, thanks for your kind words. The big key I want you to start grasping is just that panic and anxiety might not follow commonsense. I understand if you still fear it won’t work. Read some of the comments from other people here, and then realise that the only way to know for yourself is to try 🙂

    Reply
Rose says

Thank you for these videos. I have been feeling hopeless about anxiety and panick attacks. I have watched video 1, 2, and 3. I have suffered with anxiety for the past 5 years. I have been to therapists, read self help books etc…I have done the techniques you explained in the episodes that you said only make anxiety worse later down the line and they have. I’ve done CBT and distraction techniques. I have kept journals to keep track of the triggers. I am practicing meditation. Nothing has made the anxiety go away. I have had anxiety everyday in some shape or form in the past 3 years. I mostly struggle with having it while driving on the freeway and it has significantly impacted how I drive, where I drive, how I live my life, and is now getting in the way of work. I am very glad that I stumbled upon your videos. I am desperate for help and fed up as hell with anxiety. I agree that most techniques do not get rid of anxiety. The fourth episode cannot arrive in my inbox fast enough. I am hopeful and believe in science when it comes to anxiety. Thank you for doing this.

Reply
    Michael Norman says

    Thank you Rose. Sounds like you’ve been through a lot and so glad too, that you stumbled upon this series!

    Reply
Chad says

Thank you so much, again.

Reply
    Michael Norman says

    You’re welcome Chad!

    Reply
David says

I had thought that I was inviting panic false alarms when I would put myself in my trigger situation. But in fact, what I was actually doing was putting myself in my trigger situation while simultaneously trying my hardest to fight/suppress the panic, because of course that is our natural instinct per the fight/flight response. The way you explain it clarifies things a bit. Which explains why when I was trying to manufacture panic out of thin air, as an experiment, when there were no triggers present, absolutely nothing happened. I couldn’t bring on a panic false alarm for the life of me. Thank you for this information!

Reply
    Michael Norman says

    You’re getting it David! 🙂

    Reply
Mason says

I’ve suffered from anxiety and panic for 10 yrs. Your insight has made me realize that I’ve been making a mountain out of a mole hill. This doesn’t seem very big at all, more like spec. Your knowledge has been a blessing to me and a lot of others suffering from this. Thank you and God Bless. I’ll spread this around to others.

Reply
    Michael Norman says

    So glad to hear that Mason and thanks for taking the time to let me know this helped you so much. I really appreciate it 🙂

    Reply
Malcolm says

Michael, this is so helpful in the understanding of panic, even though some would consider it a little wayward, you my friend are an Angel of this earth, cannot wait for episode 4, God Bless you.

Reply
    Michael Norman says

    Thanks Malcolm. I think anyone who would consider it a little wayward doesn’t know the scientific research 😉 But so glad this is helping you!

    Reply
Neil Revell says

Hi Michael,

I myself have been living under a panic cloud around 4 months now. I had to resign from my job. I could no longer cope with it. I soon became house bound, I could not handle getting out of bed due to the stifling fear of having yet another attack! I was entirely vulnerable, exposed and scared I thought I was going to die at any moment and living on borrowed time. I felt like I was dangling on the edge held by a thread. 

Later the doctor prescribed a daily interval beta blocker which I believe helped, although it presents it’s own set of symptoms. I also attended a CBT course, which has helped enormously yet the toolset still felt incomplete. CBT taught me to question my thoughts, challenge my safety behaviours, however what CBT’s toolkit failed to provide me with a tangible method of overturning a fear response. So I searched around over the coming weeks and found your video, was impressed and proceeded to join. 

Episode 3, you presented an outstanding and life changing tool that has turned my life from functionless to functional. The tool you have so kindly provided has for me had far reaching benefits, you see CBT helped me find and assess my phobias, and your wonderful method of approach allowed me to crash through my crumpled fear to immediate relief. 

Travel for me for the last 12 years has also been fraught with abject fear, scorching internal bowl pains that have lead into unmanageable embarrassing situations. I created coping strategies as best I could to reduce the symptoms and to some degree they worked, but unfortunately only increased the severity of the problem. Again I applied your amazing approach to this problem and wow, now I can go anywhere anytime and anyplace. Your technique has literally have blown wide open my life’s doors! I cannot thank you enough as I go from being limited to unlimited. 

Today I stand as a new man, but more than that a free man, more positive and capable than ever, which in turn ripple out towards my family! I feel as though I have rejoined the human race and haven’t felt this symbiotically connected to my distant brothers and sisters for at least 25 yrs. 

At present I am on a beach holiday with the kids, I would usually avoid social situation due to horrifying past but now I can go to the beach with no mental restrictions, without harassing thoughts of what people think in fact I had a conversation with the kids who were below the sea defense whilst I was standing onto of the sea defense shouting down, the place was bustling with people and there I was joining in with the games verbally in earshot of everyone, ” A first for me I might add”. I did a quick body check now usually my heart would have been in my mouth so to speak and my chest would have felt tight and would have been full of abject apprehension! But my I felt no paputations, no I gotta get out of heat and no tight chest, in fact I lost myself in the moment with total abandonment.

My doctor has asked me to check my heart rate and blood pressure over last 3 months and luckily we have the equipment, when I was working my blood pressure was around 145/85, and have when highly stressed with work it has been although a few years ago was 190/90. Today I took my blood pressure, in fact I took a picture as I could not believe the results and this has only been happening since using the technique, 99/68 with a resting heartbeat of 77. My god that is amazing.

I found Panicfree to help liberate me from crippling panic attacks, but what I have found is a universal tool that when applied, shatters the fearful shackles that pinned me down, and empowered me to step freely out of the nightmare into nothing short of a peaceful sigh full bliss.

What else can I say but life is pretty great right now, and I believe it’s going to last.

Your work to me and I can see for many thousands of people is vital for the wellbeing of the human race, you have reached me in the UK, and reviewing the hits on the videos I should imagine you have healed more people than mother Thereasa. 

Again I extend my arm to you in thanks. Best wishes to you and your family always

Neil Revell

Reply
    Michael Norman says

    Thank you Neil for your amazing story! Makes me so happy to hear you’ve got your life back from this episode!

    Reply
Matt says

I still have the what ifs in my head but episode 3 really helped it’s a scary jump but in return it sounds like the right thing to do! Thank you

Reply
    Michael Norman says

    Hey Matt, you’re welcome. Yes panic is deeply counter-intuitive!

    Reply
Daniel says

I definitely feel a relief just watching this episodes, ive been on meds for too long and now that im off the meds i want to find a way to get rid of panic attacks for good, i just came back from a trip which includes flights that i wont forget for a long time, i tried a lot of things in the past that didn’t work for me and i’m losing hope, looking forward to watch episode 4.
thank you michael
Daniel NY

Reply
    Michael Norman says

    Glad you’re here Daniel, and I hope you use what we covered in this episode. Thanks for commenting!

    Reply
Carla says

Hello! I finally got a chance to experience episode #3! I look forward to trying the technique of welcoming panic! I only wish you would’ve dwelled more on the resolution, than that white bear. Welcoming panic seems like a wonderful technique! I would’ve loved for you to have elaborated on it for a longer period. Looking forward to hearing more resolutions from you! Thank you & God Bless you.

Reply
    Michael Norman says

    Glad you’re enjoying this Carla! The reason I covered “The White Bear Effect” is that it’s so important for everyone to know about. Fighting panic backfires in a big way, and this leads into why encourage it works so well. It also gives people enough explanation so they’re more willing to try something that would ordinarily seem crazy. Anyway, I’m glad you’ve got value here. Thanks for your comment!

    Reply
Bev says

Well, 3 down 1 to go! I believe this will help it is so easy to understand although the thought of encouraging an attack frightens me I am willing to do what it takes to live free. Free to spend time with the people I love , Free to do the things I miss, Free to try new things. I have never been this encouraged to make the changes! You are a gift!

Reply
    Michael Norman says

    I’m so glad this is helping you Bev!

    Reply
Cynthia says

Panic attacks are not helped by trying to suppress them or rationalize that one is safe and there is no reason to be anxious. Instead, voluntarily trying to have an exaggerated panic attack paradoxically diffuses the episode. I am trying to help my 18 year old daughter with Down Syndrome cope with her panic attacks. I see now why my strategies have not helped, ie reminding her that she is safe or trying to help her breathe deeply. Also I have new insight as to why she has these episodes at very irrational times, and also why they seem to be getting worse, not better. I am very interested in learning more.

Reply
    Michael Norman says

    Good summary Cynthia, thanks. So sorry to hear about what your daughter has been going through. It must be really tough for her. You’ve got some very important insights there, great work… really glad you’re here!

    Reply
Jean-Francois says

First, thank you for your generosity in letting all go through your great presentations freely, so simply. In Episode 3, it went beyond what I understood earlier through my experiences: for a long time, I felt it was more efficient to let the strong emotions of a panic “happen”, accept them, let them pass as a wave and of course wait till they passed… and accept whatever consequence. What I shall now explore is the “encouragement” of such an emotional experience. This is a step further.

Reply
    Michael Norman says

    Hi Jean-Francois, yes the old model pioneers by Claire Weekes in the 1950’s was float (accept), let time pass etc. This is better than nothing (better than trying to fight for sure!). These days however, we’re well past the “acceptance” model. World-class help for panic attacks means preventing future panic attacks before they even begin. Encouraging panic is a great way to stop a panic attack though, which is a good start!

    Reply
Jennifer says

Just finished watching Episode 3 and I am feeling a little more hopeful that I can control these “panic attacks” without medications. I want to thank you for these free videos. I was wondering if you have a blog or website that I can check out? If there are other technique I can use to help me get over my panic? Thanks Jennifer

Reply
    Michael Norman says

    Hi Jennifer, yes this is my website you’re on right now. You can find my blog at http://www.panicfree.tv/blog/. Thanks!

    Reply
Victoria says

Hi Michael
Thank you so much for giving your time to help. Panic has been part of my life for a very long time and for the first time I really believe the things you said in episode three. I am really going to give this a go.
Thank you

Reply
    Michael Norman says

    Thanks Victoria. So glad to hear you’re going to try what you learnt in this episode!

    Reply
Beverleyann says

Hi my name is Beverleyann Just like everyone I have panic and anxiety for the last 7months can’t go out on my own leave the house can’t sleep well lost 3stone in weight I fought there is no hope for me episode 3 has really help me for the last 3days I have been panic free thank you so Mach Michael

Reply
    Michael Norman says

    Hi Beverley, that’s great news. Thank you for sharing your success!

    Reply
David says

Thank you for such a wonderful episode. Being a psychotherapist deal with a lot of clients who have suffered with, “The Panic Mistake”. Three clients have volunteered to help me to help them, by taking part in a course of your treatment and ideas. Like I said about episode 2, there are too many doctors pushing pills instead of looking for such an easy form of treatment Thanks again, your work is very much appreciated and welcome.

Reply
    Michael Norman says

    Thanks David for your comment and glad you’re going to use this with your clients! We need a lot more psychologists who have an understanding of panic false alarms — sadly, it’s all too rare.

    Reply
Roody Belfort says

Thank you so much Michael I can’t wait to be panic free again I’m looking forward for the next episode

Reply
    Michael Norman says

    Thanks Roody for commenting. Please make sure you at least try the technique in this episode as it’s more powerful than one would initially think! 🙂

    Reply
Lana says

Hi Michael, I just want to say thank you for this amazing panic free tv. I’m a student who currently has faced panic attacks since January 2015. It must’ve been a build up of stress that triggered one and ever since I’ve been stuck with it. My life has been put on hold, I lost my social circle, none of my friends stayed. None of my family understood and took me to the doctors a lot, but finally I dont have to explain myself over and over. Showing my parents and siblings these videos was such a relief when they could finally understand the situation. And I feel less alone than ever, it’s also given me some positivity in my life other than just feeling hopeless and stuck with this forever
I’ve gone from a confident out going person
To an introverted nervous wreck
I sure hope this method can reverse it, excited for the next episode!

Reply
    Michael Norman says

    Hi Lana, so glad you’ve been able to share these with your family so they understand better. That’s really great. Please use the technique in this episode as, while it is highly counterintuitive, it works so well (as is backed up not only by my experience working with clients, but also by robust scientific research)

    Reply
Ann Smith says

Norman! Again thank you!!!😘 You are inspirational to me and I’m sure anyone who watches your videos.
I can’t wait to see the next one..
I get what your saying, I do hope eventually it works for me, as the anxiety is spiking my high blood pressure to an unhealthy level to many times. This alone is my biggest worry.
See you next time. Ann.

Reply
    Michael Norman says

    Thanks for your kind words Ann.

    Reply
Jerry Stone says

in 30 seconds I would tell them about white bears and false alarms..

Reply
    Michael Norman says

    Thanks Jerry!

    Reply
Heather says

Hi, Michael. For some reason, I had a feeling that you were going to be saying something along the lines of “jumping right into the panic.” I guess I’m more counter-intuitive than I thought! I’ll admit I’ve never tried this strategy, and it scares me a bit, but I’m open to the idea. Could I do the same thing for feelings of anxiety, i.e. try to make myself more anxious? Thank you for another great video! It’s very helpful.

Reply
    Michael Norman says

    Hey Heather, I wouldn’t say “jump right into the panic”. It’s more about trying your hardest to help it / use all your mental strength to try and will it to be stronger. You can definitely use this for any anxiety that is based on what’s called recursive anxiety (like The Panic Pattern in episode 2). Well done for thinking counterintuitively… that’s where the answers are to be found!

    Reply
Shaun says

Of course Dr Erickson would be the source for the answer to panic attacks. He was truly a genius in every sense. Thank you, Michael, for sharing your insights with all those who suffer.

Reply
    Michael Norman says

    Hi Shaun, you’re welcome. Thanks for your comment!

    Reply
Isabela says

Thank you, Michael!

Reply
    Michael Norman says

    You’re welcome Isabela!

    Reply
claude says

What about severe insomnia. Is there anything for that?. I’m taking medication for insomnia, anxiety, and depression.

Reply
    Michael Norman says

    Hi Claude. If your insomnia comes from anxiety then this series can help a lot with that. I don’t, however, cover general insomnia issues in detail here.

    Reply
Yvonne says

I’m glad to hear what you are telling me about CBT as they tried this and I told them it didn’t work but they wouldn’t listen!!Looking forward to episode 4…I like many others lost my faith in Drs Psychs because none of them seemed to u derstand properly panic attacks which have led to me having Agoraphobia..They didn’t even u nderstand Agoraphobia??.You are the first person telling me a different solution..I don’t know if it will work but it makes more sense that all the drivel I’ve heard for the past 20yrs..

Reply
    Michael Norman says

    Your experience is very common unfortunately Yvonne. It’s very tough finding good help for panic, so I’m so glad you’re here going through this series!

    Reply
Kenny says

Awesome. I think its really helping. Please send the next episode. Thank you.

Reply
    Michael Norman says

    So glad to hear that Kenny!

    Reply
Lisa says

What gets me at times is when I get just a little bit hungry. When I begin to feel hungry I feel anxiety sensations. I am a thin woman and it seems that if I ate every time I felt a little hungry I would be eating half the day. I would love to know if that is part of my generalized anxiety

Reply
    Michael Norman says

    Hi Lisa, I highly recommend you watch episode 2 again. This will explain how body-sensations and thoughts associated with being hungry have been making you anxious. Our goal for you is that you automatically feel relaxed, calm etc… whether you’re hungry or not. That’s what real freedom is, not having to always eat to try and avoid feeling anxious.

    Reply
Lisa Bagley says

I have been fighting anxiety my whole life, I’m tired of dealing with it! I’m in therapy but sometimes it just feels like talk!! Some days I can hardly get out of bed, but I work full time!! This makes sense to me bc I do try to fight it instead of just going with it!! Thank you!!

Reply
    Michael Norman says

    You’re welcome Lisa. As I talked about in this episode, the emotional dog wags the rational tail. This is why just logically talking about panic is rarely a full, lasting solution. Instead, what we want to do is shift the automatic EMOTIONAL patterns you have so you automatically feel safe, calm and secure in response to the things that triggered you in the past. That’s the focus of all my work!

    Reply
ROBERT says

Thanks Michael for this invaluable information. I am curious though as to when I should encourage an attack being that they are consistently predictable during situational driving. Please respond if you can and I’ll definitely be viewing episode #4!

Reply
    Michael Norman says

    Hi Robert, you can use this pattern anytime you worry about potentially having a false alarm, or if you are actually having one. You can use in while getting into the car, while driving, etc. For a much more detailed answer (along with my 1-on-1 help)… please watch episode 4. Thanks 🙂

    Reply
Maria says

I have always made myself go through the motions of a panic attack as a way of challenging the thoughts. This really gives me a different perspective, I’m looking forward to the next video.

Reply
    Michael Norman says

    Glad to hear that Maria 🙂

    Reply
Kia Lang says

Thank you again, I will try this and comment on next session.
So far all is good.
Thank you.

Reply
    Michael Norman says

    Great to hear Kia! Thanks for commenting 🙂

    Reply
Helen says

Bring on panic instead of fearing it..making so much sense.. Cant wait for my panic free life

Reply
    Michael Norman says

    I’m so glad this is making sense to you Helen!

    Reply
Colette says

Thank you for the third video instalment Michael. Trying to make panic worse is definitely not what I have ever considered. I usually fight as hard as I can to avoid thinking about it, and as you say, it creates the white bear effect. Looking forward to more to come in the fourth video.

Reply
    Michael Norman says

    Hi Colette, glad you’ve understood this. Panic is very counterintuitive!

    Reply
Selena Wakefield says

This is amazing. I have recommended this to so many people. Even my psych is interested. My father in law has suffered for years. We will be watching this together this weekend. I’m also a social worker (in Australia) and will be using this new approach with my clients. Thank you

Reply
    Michael Norman says

    Hi Selena, thanks so much for telling others about this series, and so glad this will help you help your clients and your father-in-law!

    Reply
Amber says

Hi Michael, fantastic series thus far! One thing that baffles me is why people can have only 1 panic attack in their lifetime and never have another, where as others have continual bouts of panic and chronic anxiety. Is it because they didn’t keep on thinking about the “White bear”?

Reply
    Michael Norman says

    Hi Amber, thanks for the kind words. I’m glad you’re enjoying this series. One big answer to your question is that it’s the “attempted solutions” that people use to try and solve their problem with panic. Using examples we covered in this episode… trying to fight panic, use distraction techniques, avoid panic etc are all reliable ways to make the situation worse, and all increase the chances of having more panic attacks in the future.

    Reply
Marita says

Thank you! I have been out of work for too long, and before tuning in to Panic Free TV I thought i was further away from achiving that goal of getting a job than ever. Your first two videos helped me get the courage I needed to walk out my door and fill out my first application for a job in landscaping. Our early spring is beautiful and i cant think of anything i would rather be doing for work right now. Thank you! My first interview is tomorrow morning! You’re the Best! I am so thankful!

Reply
    Michael Norman says

    Hi Marita, congratulations on taking such a big step! Good luck with the job interview. Thanks for sharing your story!

    Reply
David says

Dear Michael
Your videos are amazing and your voice is right on my wave-length. I just cannot wait to receive the next video to hopefully help me conquer the terrible time I am experiencing with anxiety and have been for some time now. The most distressing thing is not being able to get enough air and the continual yawning. I cannot lay down on the bed at night to sleep but have to rest and sleep in a chair all night my life is a mess. I pray that I will overcome all these problems with your help.
Kind regards
David

Reply
    Michael Norman says

    I’m so glad this is helping you so much, and thanks for your kind words David.

    Reply
Sarah says

I think I’m getting it all now it’s funny how we just want to kind of cover up the panic by distraction
Like u say that’s a normal thing to do but I’ve been trying to face it front on really the last two days in making myself go out alone to over come the scared feeling I get which then ends in a panic attack
I want to face it full on !
That’s my feelings anyway obviously I’m scared still but that’s slowly wearing off interesting stuff thank you Micheal once again

Reply
    Michael Norman says

    Hi Sarah, you don’t need to go from 0 to 100 km/hr in one day 😉 But well done for taking proactive action to go for it!

    Reply
Marae says

Hi Michael, thank you for your videos. The idea of encouraging the panic is so calming. I am hoping to overcome panic during driving, so I can’t wait to hear your next steps. Thank you for your work. I truly appreciate it.

Reply
    Michael Norman says

    I’m so glad this is helping you Marae. Thanks so much for commenting!

    Reply
Ian says

You had me in tears I’ve been trying to control it for a very long time,thankyou for your work.

Reply
    Michael Norman says

    I’m so glad to hear this is impacting you in a positive way Ian! Thanks for sharing your experience!

    Reply
Alexis B. says

I went through agoraphobia and didn’t leave my house for a year. I then finally went for intense therapy for 3 days a week for 3 hours a day but it really didn’t help me very much. I feel better already just from the 3 episodes I have watched. I look forward for the next episodes. Im praying for a panic free life!

Reply
    Michael Norman says

    Hi Alexis, so glad this is helping you so much!

    Reply
Lynn says

don’t know or understand why, but I feel less anxiety today after watch episode 3 and reading the notes last night.

Reply
    Michael Norman says

    Glad to hear that Lynn 🙂

    Reply
Jeff says

The counterintuitive nature of panic that Is scientifically verifiable is simply astounding. Thank you so much for episode 3. I am looking forward to the strategies that you have in store in episode 4…
Thank you so much Michael for the series so far; it is certainly making a significant difference to my life.
Kind regards,
Jeff.

Reply
    Michael Norman says

    I’m glad this is making a difference for you Jeff!

    Reply
Tamara says

i would tell them that you need to stop fighting the panic and anxiety and start embracing it and welcoming it. Even though it sounds crazy!

Reply
    Michael Norman says

    Well said Tamara!

    Reply
janet says

Hi Michael,i have been suffering with anxiety disorder and panic attack for so many years on an of and i tried everything medication , meditation , excepted move on with and to be afraid for the next attack that took all my energy enjoyment of my simple life last week two times i end up in ER , felt so hopeless then i find you , you are truly amazing and your love for other it is priceless i am watching your videos over and over give me great hope and good feeling that its work, i can not thank you enough you are an angle thank you so much God bless you .<3

Reply
    Michael Norman says

    Thanks for such kind works Janet. You’re welcome, and I’m glad this is making a difference in your life!

    Reply
Nate Evans says

Thank you so much. I love how reassuring you are! Thank you for making these videos available. It’s really helped so much. Little by little I can feel myself returning to normal. If I had to pass on any learning to a friend struggling with panic I would tell them to imagine in their minds holding their arms out wide and gesturing to the feelings and thoughts to come in for a hug, and invite them to sit down, and to keep doing what they are doing. Like anxiety is just an upset friend you are compationately lovingly helping to feel safe and secure again. Does that sound like good advice?

Reply
    Michael Norman says

    Hey Nate, you’re welcome… and you’re getting the idea. That kind of response is much better than trying to fight panic.

    Reply
Masha says

Hi Michael, I have a very important question for you. What if your panic attacks are not caused by anxiety but by a physical condition like a heart arrhythmia or a pain somewhere in your body? Can you still overcome this? Is it possible to learn to not have panic attacks in response to conditions like this?

Reply
    Michael Norman says

    Hi Masha, yes we can definitely help you. Even when we it’s not possible for doctors to fully correct a real heart issue… we can change your EMOTIONAL response to whatever you experience. In other words, we can help you be resilient, resourceful, and respond the way you want to respond… even if you still experience very real side-effects of a real physical condition. I hope this makes sense!

    Reply
Tom says

Hello Michael. I love your videos and they have been a great help. Unfortunately I have missed the link for Episode 2, can you possibly send this to my email?
Thanks

Reply
    Michael Norman says

    Hi Tom, I’ve emailed you the link to Episode 2. I’m so glad these videos are a great help to you!

    Reply
Natalia Dabrowska says

U are an amazing Mike !

Reply
DAVID JUSTICE says

I Love you and what you are doing to help people thank you for giving me hope. I will Beat this Panic and Anxiety and with your help. God Bless

Reply
kevin says

Thanks for this video. It was really helpful!

Reply
Libby says

Thank you for this! Ive tried everything you mentioned in this video- CBT and distractions especially. I actually use CBT on my own clients (well I did when I was practicing, before I became a stay at home mom I was a mental health therapist.) Anyway, distractions were all fine until you actually have to sit down and feel. The panic would wash over me and it still does sometimes. This research you are mentioning is fascinating. As mental health practitioners we need to integrate this research and evidence
based practice and really consider whether CBT, DBT, etc. is a bandaid or an actual cure. Even after all my education, I cannot wrap my mind around how panic is SO common yet we haven’t found an amazing “cure” yet. Anyway, I am looking forward to the 4th video. Thanks for creating this video series!

Reply
Melissa Sech says

My heart is overjoyed because I can see an end to this cannot wait for episode 4 thank you

Reply
Lynn says

YES! RIGHT! the counter-intuitive response…totally my experience. I can learn to ride this wave…I feel so hopeful.

Reply
Lorraine Magor says

I’m finding this very helpful, thankyou so much. I look forward to episode four.

Reply
James Shearer says

I just finished with episode three of the presentation. I’m very. Impressed with the information -Michael, you’ve described my condition, and I’m sure others, to a tee. The approach to making panic stronger in order to eliminate it is effective because I’ve tried the method after watching the episode. thanks o much for this much needed information.

Reply
grace says

i just finished watching episode three and it made me feel good and i feel like i can beat this thing with your help thank you

Reply
Mari says

I love listening to your videos makes me feel much better thank you so much

Reply
Dan says

Hi Michael, a huge thank you for this video and all you do to help! I honestly feel like your series is helping me greatly and I’m excited about the results. I have been anxious for 2 weeks straight and have had a few really bad Panic attacks as well(ended up in ER once). All of your videos have been amazing, but this episode has changed my whole outlook in a positive way. I’m so grateful to have found you because I don’t want to be on medication, but was very close to giving in. I have so much hope now!
Everything just makes sense now…I understand what panic is, the false alarms i’m having, how it fits into the Panic Pattern and now the Paradox.
I love your explanation about the White bear! I’m still thinking about white bears and I watched the video hours ago lol! Powerful stuff!
Also, to be honest, after watching Episode 2…I was thinking about the fight or flight concept, and thought “why don’t I just stand my ground and fight the panic!” Usually I immediately leave the situation thats causing my panic and start feeling better, but you’re right, it always comes back and is worse the next time. With that being said, I guess I was thinking somewhat counter-intuitively even before I watched Episode 3, but honestly was scared that I may make the panic (body sensations) worse. Little did I know, I was somewhat right. It’s not so much fighting the Panic, like debating it or just dealing with it until it goes away, but rather calling it out voluntarily and asking for it to be worse than its ever been. After the video, I literally said to myself “show me the worse Panic attack ever”etc..and immediately I had NO anxiety or Panic. I even put myself in a situation that I know causes me anxiety and tried to give myself a Panic attack, but couldn’t. I actually felt more calm and relaxed afterwards like I would normally( no weird overwhelming body sensations).
Its early, but this technique seems to be working so far, so thank you from the bottom of my heart! Sorry about the short novel, but You truly are a life saver. I can’t wait for Episode 4!!!
Also I am interested in the full program…if I feel like this after 3 videos I can only imagine whats in store for a complete, full recovery from Panic.
Much love,
Dan

Reply
Christina E. says

So far, I have watched the first 3 videos. I find myself replaying these videos and it relaxes me. These videos have been the most effective treatment yet!

Reply
Scott blagg says

I have never heard panic explained in this way what a revaluation it’s been .

Reply
Rebecca says

Thank you for your research and sound advice. It has allowed me to view my panic attacks differently and although they aren’t gone and I still have them, I have began to develop a much better understanding of them and why they are still present in my life. I am looking forward to more episodes and possibly therapy through you. thank you for all that you do, I truly do believe it will change so many lives.

Rebecca

Reply
michael says

Well your absolutely right about trying to fight it, just makes it worse, much worse to the point of completely retreating.
And completely right about the white bear effect wow, and the cycle thing for feeding the beast.
I found just the overall understanding in itself has a great and positive effect in calming the fuel cycle.

Michael.

Reply
Mick says

After dealing with Panic Attack for almost a year, this is helping me amazingly…Thanks for your help

Reply
Gerard says

Great

Reply
Amanda says

Whenever you start to notice panicky thoughts or feelings, encourage them to grow into bigger and scarier thoughts and feelings. Encourage it to turn into the biggest panic attack ever.

Reply
Miguel says

Great video. Absolutely helpful, thanks so much Michael. Also I haven’t received episode 4. Thanks again.

Reply
Nitin says

Hi Michael , it is helping me a great deal . 3rd episode is something I need to practice, vey difficult as you suggest . But will do all possible to take a step forward. It has been over a decade that all efforts have backfired sooner or later . Thanks a million for this ray of hope regards

Reply
Guillermo says

Thank you, Michael, this is great I did suffer a lot from this panic attacks for long long time.

Reply
Susan says

Thank you thank you

Reply
Susan says

So relieved & thankful to have found this. I’ve been miserable in my panic attack struggles.
Your voice is calm & soothing to listen when I am at the peak of my panic & it’s the closest thing to being helpful thus far. Most of mine occur at night & I have extreme guilt of calling a friend to help me calm down. The most awful & distressing thing is not being able to get enough sleep & being so scared. I dread when it starts to get dark. I am hopeful I can face this panic fear & move on with your theory.

Thank you!
Susan

Reply
Mary says

Interesting … makes sense, that trying not to have or think about an impending panic attack only makes it worse and more likely to occurr.
Instead … I will try to go with it and encourage it to get bigger, better, more severe.. This also explains why all my CBT and breathing stuff hasn’t fixed my issue with panic false alarms.

Reply
JJ says

Thank you so much for this. It helps understand how it works and how to deal with it.

Reply
nick zambelas says

Many thanks Michel you help not only me but my 2 boys also against anxious thoughts .

Reply
nick zambelas says

Many thanks Michel you help not only me but my 2 boys also against anxious thoughts .

Reply
A says

You’ve just given me hope and I’m so appreciative. I have cognitive panic/anxiety. It’s been decades I’ve been dealing with the somatic effects from this. What I’ve just heard feels right and makes so much sense. I feel there’s a way for me to solve this finally.

Reply
Sandra Lukacs says

Thank You Michael. I have watched all three episodes. I have been struggling with anxiety off and on most of my life. I can’t wait to see episode 4. It has been very helpful and I think I am starting to understand how it works. I will have to try your technique and by the grace of GOD I hope and pray that it works.

Reply
Maya Yanda says

Prior to watching your episodes, I developed an “oh no not again, fearful attitude”. I would try to meditate and focus on my breathing which didn’t work and I think fear would set in and increase.
I tried walking it off – didn’t work. During watching this 3rd episode, I started to get that “oh no here it starts” feeling. At the same time, 2 little words – “It’s okay” and then “Let it go, let it be big, don’t fight it, let it be big” and it subsided. “It” tried again, same thing, “It’s okay, you’re okay, let it be big”.

Reply
Corol Mitchell says

I have experienced panic (that I truly thought were attacks that could force themseves on me at any time) and had to give in to medication that I didn’t want to take, have had times that I could go without for different amounts of time but they always came back ,surprisingly especially in response to something I was looking forward to. Now I know that’s not true and I can quit running away and doing the opposite will bring the results I have sought after for years. Thank You

Reply
Dori says

Hi Michael, thank you so much for sharing these amazing videos that are helping so many people with their anxiety and panic. I have suffered with GAD /panic disorder for about 5 years now after a cancer diagnosis and tried to avoid medication as much possible. I believe you are making a huge difference in people’s lives ( just from reading all the comments you can tell the immense love and appreciation people have for what you do). May God bless you to continue helping the people with panic,and may God bless your mom as well.
PS. Do you have any suggestions for depression ( blogs, videos etc)

Reply
Laura says

I will welcome my next attack, thank you!!

Reply
Rachael says

After suffering from anxiety and ‘panic disorder’ for the last 8 years these videos have been truly life changing! I have had two lots of counselling and didn’t think I’d ever be able to live a ‘normal’ life again but since watching the last two episodes it has really changed my views on life. After trying all the methods I’ve been given to try and cure my panic that have always failed I have finally learnt that if I try and make it stronger it just goes away. Thankyou so much for these videos you’ve made my life feel happier and not full of fear. Amazing!

Reply
Daniel says

I can’t believe it, but just by hearing about counter-intuitive “healing”, I already feel relaxation in my body and mind. I believe it really works. I will think about it deeper and I can’t wait for your other technics. Thank you Michael very much, I’m very glad for your effort and time making this video serie. You are truly making difference in many people life. Wish you all the best!

Reply
Valerie says

Hello. I find myself waking up with panic attacks. Not sure how to apply your videos to help this.

Thank you.

Reply
David Stroud says

I think I am actually starting to feel a change, I sure hope this continues to the point that I don’t have to think about it at all.
Thank You for all the information it really seems to be making a difference!

Reply
Tanya says

Already I have found episode 3 helped. I really am interested in learning more.

Reply
Donna says

Thank you so much Michael for explaining the way back from dealing with panic attacks. Just the 3 episodes I’ve listened to so far have helped me see panic in a different light and have helped me see a light at the end of this tunnel ive been living in for quite some time. I can’t thank you enough and have recommended this site to others I know that are dealing with anxiety. Be well!

Reply
Mirjam says

Seriously, you are changing my life.

Reply
Judith says

Thank you so much Michael, for our kindness in sharing your knowledge with us for free! I have had anxiety and panic disorder all of my life and I am now in my seventies. I had years when it wasn’t so bad, and years where it dominated my days. I have NEVER tried to make it worse, but I can see the sense in this approach very clearly, and next time I’m going to dare it to be the worst attack ever. (Whoops….I mean false alarm.) Bless you Michael xx

Reply
Brian says

The episodes so far have been very insightful, comforting in their scientific explanations, and inspiring that I can finally enjoy parts of life I tend to avoid or, more often, get worked up about weeks prior to actually engaging in. Case in point, I’m deathly afraid of flying. After watching through episode 3, and not yet getting to episode 4 “Panic Free”, I’m actually excited to fly tomorrow and test out the theory.

Thank you for posting these online, and free so we can all feel safer in life!

Reply
Sharon Lewis says

Episode 2 really hit home with me. I had a light bulb moment and almost instantly became more relaxed after listening to your video. Once I got that its just my brain trying to save me rather than hurt me, I felt instant acceptance and relief and was able to go out 3 days in a row without even thinking about what can happen to me out there. Does that make sense? Wow…….

Reply
Jennifer Bradley says

I just can’t get over how much of what you’re saying is what I’ve been saying and feeling all along and being told I was wrong. I feel like you’ve validated my journey – that there is a reason (besides me not doing it right) previous approaches failed for me and I was right to question them. And the proof is in the fact that your methods work. 9 years of using traditional methods got me nothing – in fact I lost everything that ever mattered in my life. 2 weeks of listening to you and I’m not having panic attacks during the day and I’m SLEEPING. And I’m starting to think I can LIVE again. That I have prospects. That I can feel safe in life again even though I know life won’t stop throwing challenges at me. THANK YOU.

Reply
Carlos says

Thank you so much, Mr. Norman. These videos have helped me greatly!

Reply
Hajra Khan says

Wow this is amazing!! I’ve learned so much. I’m starting to understand my panic attack’s more. This is so helpfully and it makes me happy that I’m learning more about it. Thank you so much!

Reply
Hayden Browne says

Thank you for your videos,they have been very helpful,as for years I have been on so many drugs to try and help with my panic, they end up not working and I end up with many health issues,which give me much more panic. I think that you really have the answers that so many people need, Thank you!

Reply
Pauline Gladkowski says

After years of fighting panic mistakes, your series has helped me understand them and put them in to perspective. Thank you for this series and thank you for posting comments from others who share their experiences – it’s comforting to know I am not alone and that we are all getting better!

Reply
Hemlata pradhan says

Michael, I cannot thank you enough. Your videos make so much sense and I am ready to share them with some of my family and friends who are also helplessly suffering panic disorder like me. Looking forward to the next episode! Bless you! 🙏🙏🙏

Reply
stuart says

Hi Michael, Thank You. You are so right, Encourage the Panic to get as big as possible.

Reply
george says

Hi Michael ! I just can’t thank you enough for all these very beneficial information.
It has giving me an understanding on why I feel certain emotional and physical feelings.
I’am confident that by putting in practice the technics you have thought me. I will break free from my anxiety.

Reply
Shelia Ingram says

This episode is so encouraging and gives hope. It made me feel so much better just listening to you explain your approach. I have been to counseling, CBT, antidepressants, and they helped but the anxiety would return out of no where in a few months or even years later. So the real problem wasn”t addressed completely. I think your approach makes sense and I can’t wait to really get the whole strategy. You seem very compassionate, sincere, and want to help people. I pray this therapy works for me and everyone who suffers from panic and anxiety. God Bless You!

Reply
alfio says

I learned more and it makes me better… Thank you so much!

Reply
Terry says

I love the white bear affect

Reply
Terry says

I love the white bear affect Thank you for helping me to understand how the panic attachs make me feel. when i feel an attach coming on now i just tell myself it is a false alarm.

Reply
Yamini says

Thanks Michael! You are doing great service….God Bless you!
The one thing I would tell someone is …let that child scream or do what it likes just ask it to do its job well 🙂

Reply
Quinn says

Hi Micheal,

I’d like recommend this series to my friends, but unlike me, they not only deal with panic and anxiety but PTSD caused by sexual assaults and hate crimes. I was wondering what your experience is working people who have PTSD and if this amplification strategy might actually make it worse for them. I don’t want to recommend something and then have it backfire. Thank you so much for the work you do and I look forward to the next episode. So far, this series and your instant calm video on youtube has helped me feel safer and more hopeful that when I experience a panic attack again, I’ll be able to handle it.

Reply
    Michael Norman says

    Hi Quinn, I’m so glad you’re enjoying this series (along with Instant Calm). I wouldn’t recommend this technique for PTSD. PTSD responds most quickly to a very different approach (and I work with people with PTSD 1-on-1). This tool here is just for ending The Panic Pattern (ie: the vicious cycle of body-sensations to anxiety, and from anxiety to more body-sensations etc).

    Reply
Add Your Reply