From Panic to Power
; Lucinda Bassett
This is just a book review.
These are not my words.
> People with anxiety are more intelligent, creative, and detailed. Those people overintellectualize, overanalyze, and use their creativity to envision the worst possible scenarios.
> You need to trust yourself and know that you have all necwssary tools.
> You can learn from someone who has overcome those debilitating fears.
> Being happy is nothing to do with being perfect.
> Life is too precious to waste it with worry.
> Resilience is critically important. Failure is an inevitable part of the path to success.
> In the first place, there is no such thing. Who is normal?
> The goal is not to go back to who you were. The goal is to be better than you’ve ever been before.
[Five steps toward Recevery]
1. Be compassionate, patient, and gentle. Stop thinking, saying, and doing things that make you feel bad.
2. Give yourself credit for any success.
3. You have to be willing to be amended.
4. Don’t overreact to your anxious feelings.
5. Keep a journal.
> You are not the only person. There are answers and is help. Life is a fabulous adventure.
> Fear is conquered by action.
[The Four Factors of Anxiety]
3. Chemical disoders in your brain
> Agoraphobia is the fear of being in public places.
> Talk to your doctor first.
> There are two types of anxiety: external and internal.
> Adrenaline and cortisol react when you beging to feel anxiety.
> The more you think about it, the more anxious you feel.
> You create your panic attacks. Let’s suppose that you go to a trip by a train. And you will stay in 30-level room. You are afraid of a train and the high height. What caused you in panic? Is it a trip, a train, or a hotel? You caused it.
> We are often afraid of being embarrassed.
> If your child has anxiety or pabnic, see an expert. Self-conscious children need to see experts too.
> Environment can distress your children. Also, genetic reasons are there.
> No matter what caused your anxiety disorder or panic attacks, you can accept the environment, trust it, and change in perception.
[Five Steps for Self-control]
1. Realize that you are anxious.
2. Find the causes.
3. Let it go. (For example, this is just an anxious from my fart.)
4. Be busy.
5. Don’t overreact.
> The cause of anxiety is the way you think.
> Perfectionism is caused by expectations. You need to ease yourself and let others help your tasks. Perfect things or humans do not exist. If you’re happy with what you did, that is perfect.
> What can we do against inner nervousness? We can use adrenaline to do better than being anxious.
> Overreactions confuse you a lot. In this case, you should see the things in different and proper perspectives. We can choose to be not anxious. If you get information and becomed educated about your fears, you will be rational and able to put things in perspective. You can also keep yourself busy too.
> When you feel guilty, you need to clarify your mistakes. Then, repent.
> Criticism is a natural part of life because everybody has different opinions and ways. You should learn from rebukes.
> People with emotional sensitivity cry easily. These people tend to overreact and overidentify. However, you can learn about yourself. For instance, you will know what you like and what you hate.
> If you have indecisiveness, you have a lack of confidence to do something. You are very likely afraid of failures. There are no right or wrong decisions. You simply need to make one and accompany it with a commitment to do your best to make it work. You can always fix the result by making a new decision. Investigate your situation.
> We are very creative people. Unfortunately, for us our creativity often leads to obsessive, worrisome thoughts. Then, we begin to visualize the worst scenario. In this case, set a realistic goal.
> You often think a lot of what-if questions. These questions spring from pains of others you know or a lot. Instead of worrying, you should feel compassionate to them.
> You feel fear of some objects or someone. You also are afraid of doing something bad to someone you love. In this case, you need to identify the causes of your fearful thoughts.
> Hypochondriasis is a form of distraction. People with this should do some exercises and eat good foods.
> It is better to tell other people how you feel than you just tolerate your anxiety.
> People with anxiety are very strong. If there were a fire in a movie theater, the anxious person whould be the first one to run into that closed space and rescue his child.
> You will be anxious. However, it is not a big deal. You do not loose anything.
> If you sit around and wait for the wall to disappear before you tak action, you will probably sit there forever.
> People with guilt attacks feel that they do not deserve to be happy. Guilt justifies your unhappiness and suffering.
[Some Questions for Guilt Attacks]
1. If you hurt someone, was it deliberate?
2. Did you do something that was really so terrible? If so, by whose standards?
3. Can you fix it or apologize for it?
4. Are you developing yourself from your guilt?
> There are often people who play a game to you, which makes you fell responsible and guilty.
> You must learn to forgive yourself and others.
> You can apologize to the person if you can. You will feel better.
> You have a right to be angry. It is not that bad. You don’t have to repress your feelings. You do not want to make someone else bad too. You can use anger to save a problem with communications and to develop yourself with strong motivations.
> If your anger is unable to fix or change your situation, it is wasting time to be angry.
> You don’t need to make other people feel bad.
> If you are angry at standing in line at the post office or waiting in a traffic jam, you are a fool. If you are angry at someone, communicate with the one. If you start yelling at someone, they will feel attacked. It will end up in an argument and the winner will be the one with the most aggressive personality. Whoever wins the fight doesn’t really win.
> Sometimes people are in bad moods. Instaed of being angry to them, you can understand that they have issues.
> Don’t let your anger become panic attack.
> Don’t blame others; it is wasting time.
> Our greatest power is the power to choose. We can decide where we are, what we do and what we think.
> You could be mean to an opposite sex because you don’t want the one to take an advantage over you.
> There are two types of people. [A] I have a problem and it is my fault. [B] I have a problem and it is somebody else’s fault. Type A is easier to heal.
> You can not control the world around you. You can only control yourself and your reactions to it.
> Choose your friends carefully.
> Many people are afraid to get better because they have become accustomed to being taken care of.
> Emulate a great person.
> Use your anxiety to develop yourself.
> Record negative thoughts daily and reiven them.
> Replace your negative thoughts to positive thoughts in your note.
> Everybody wants to be appreciated.
> If you want to get it, you wil get it. If you make 100% commitment, you get them.
> Nobody gets everything handed to them; there are no free rides or overnight successes.
> The survivors are not the people who stay on ther feet at all times. They are the Aidido masters, the ones who know how to fall, get up, and try again.
1. Dream again with great details.
2. Set the deadline.
3. Outline your plan.
4. Take actions.
> If you want to do something, find someone else who already has done.
> You can’t have a positive attitude without also having slef-esteem.
1. Recognize that you have low self-esteem.
2. Be motivated to change.
3. Find out something which can improve your self-esteem.
4. Take actions.
[Techniques to Enhance Your Self-esteem]
1. Begin by being more positive.
2. Treat people positively.
3. Treat yourself with gratitude.
4. Change what you don’t like.
5. Start making decisions.
6. Surround yourself with positive influences.
7. Start taking risks; test what you have.
8. Have faith in yourself.
> You expect the best from yourself.
> Sorry, the world isn’t perfect and neither are you.
> Stop saying “should” and regretting. Instead, set goals.
> Instead of saying “should,” use “would love to.”
> A great deal of your anxiety stems from not speaking up when you need to be assertive. We all are people-pleasers and conflict-avoiders.
> Aggressive behavior is hostile and angry; it makes you seem insecure and out of control. Assertive behavior is honest and deliberate; it makes you seem confident, mature, and in control.
> The author says “say no if you don’t want.” However, I Alex Kim has a different opinion. I think we need to sacrifice sometimes. However, if someone manipulates you, then, say “no.”
> How badly do you want it? If you don’t want it badly, you don’t need it. If you badly want it, you must believe that you can get it. You must be willing to take a risk. Do not procrastinate and talk to people who already hve done that.
1. Fear of change: One change could change everything. You need to do it. “That’s just me.” this is wrong. Also, do not say, “I’ll be waiting until I feel comfortable.” Remember that it’s now or never. Tiny accomplishments can ve very helpful eventually. Try to figure everything out immeditely. You also should stop saying that you are alone. Everybody is different.
2. Fear of failure: Disappointments are huge deals. What might be different about your life right now if you had done these things?
3. Painful moments: You don’t have to be scared of panic attacks. You can endure them.
4. Fear of being unable to go back: Everybody sometimes thinks this too.
> Yoiu are God of your life. You can do anything you want to do.
>Be alone sometimes. You can go for a movie, drive a car, or eat out.
> Solve your problems alone. Instead of your reletives or friends, you can figure out by yourself.
1. Be well informed: Set your goals and risks. Get professional information.
2. Be realistic: You can set the timelines and expenses.
3. Set yourself up to take risks: Take the necessary action that will move you toward your goals.
4. Give yourslef the best possible chances for success.
> Stress results from negative experiences such as arguments, scary thoughts, depression, exhaustion, divorce, and death. It also can be the by-product of positive experiences such as the birth of a child, going back to school, getting married, or receiving a long-awaited job promotion. Also environmental factors such as extreme weather conditions, toxic air pollution, and the people around you.
> The appearance of the stressor places you at a fork in the road. One direction, I’ll call it the left one, leads to anxiety, and the other, which I’ll call the right one, doesn’t.
> When adrenal hormones are released into the blood, they prepare your body for action by increasing your blood pressure and heartbeat, making available extra energy. The brain then sends messages through the motor nerves to the muscles in your arms and legs. The internal forces are being prepared for fight or flight.
> Back in prehistoric times when we had to ran from wild animals, sudden extreme weather, or attacks from neighboring tribes, stress was a necessary tool for survival. The speed at which we ran was enough to use up all the extra energy and then some. Today, however, as we sit in a traffic jam with high blood pressure, high blood-sugar levels and a pounding heart, there’s nothing for us to do with the energy.
> No matter how stressful the conditions in your life, you can choose how you react.
> To tolerate and to underreact are different. To underreact is more like to look your situation in a less severe way. You can not change your situations but can choose to underreact.
> Two hundred fifty milligrams is the amount of caffeine considered excessive, and many people are adversely affected by a much smaller amount.
> Sugar in any form is not necessary and often contradicts good health.
> Have a lot of proteins.
> PMS (Premestrual Syndrome) people should not have coffee, sugar, and junk foods.
> Brain is the best for Irritable Bowel Syndrome.
> Frozen vegetables are more nutritious than canned ones.
> Drink juices too when you eat canned vegetables.
> Use less salt.
> Drink a lot of water.
> You don’t have time for reading and exercising? What a liar !!!.
> The true meaning of efficient is getting the most done with the least amount of effort.
> Knowing your peak energy times and low energy times will help you to plan a more relaxed and productive day. For example, if you are a morning person, schedule your demanding tasks in the morning.
> When you waste time, you waste your energy. When you manage your energy, you also manage and time.
1. Decide what you need to do at the beginning of the day or the end of the day.
2. Break down the day into segments. Choose the order in which to do the most important errands.
3. Don’t overload your day. If you have extra time and energy, then add more.
4. Take a break.
5. Listen to your body signals.
6. Avoid irritating or negative people.
7. Simplify your life.
> Never medicate yourself on your own.
> You need to see your doctor immeditely when you face depression.
> Another type of depression is called bipolar disorder, which is characterized by mood swings.
> Have a faith and a hope.
> Giving your problems to God is a powerful way to let go. When it works for you, and it will, you will be able to use it whenever you are at a loss about what to do.
> Faith is absolute belief that something will happen or that someone will be there for you.
> Things happen for a reason.
> Faith is believing in the process, no matter how it looks. It requires great patience and continued conviction that things will work out for the best.
> Prayer is a wonderful way to practice having faith.
[The Author’s Miracle]
The author Lucinda Bassett was pregnant but her doctor told her that she was about to miscarry. So, Mrs. Bassett prayed to God and the miracle happened. The baby became healthy and was born well.