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MANIFESTING WITH ANXIETY | THE COMPLETE FIELD GUIDE


Panic attacks, anxiety and the law of attraction.

What if you want to manifest but you have bad anxiety?

Will anxiety mean that manifesting won’t work for you?

In the recent Live I did with my Manifestation Masterminds group, I shared my personal anxiety story and revealed my favorite tips to get you back to your manifesting best after a panic attack or a period of anxiety.

I went from debilitating frequent panic attacks to a life of freedom and fearlessness. I’m about to share the tips that were critical in my recovery, so I know they will make your anxiety easier to deal with too.

If you want to manifest like a badass unicorn during a period of anxiety (or after a panic attack), and even use the law of attraction to manage your anxiety, stick around, grab a cuppa, and keep reading.

Important Health Disclaimer: The information on this page is given in good faith for information purposes only, based solely on the writer’s personal experience. It is not intended, and should not be used as, a substitute, alternative or replacement for medical, psychological or other professional advice. You must obtain the relevant medical/professional advice before applying any information on this page to your personal circumstances. If you or someone you know is experiencing symptoms you believe to be a sign of mental illness, contact your doctor or mental health professional immediately.

Affiliate Disclaimer: : I am a participant in affiliate programs, including Amazon.com. This page may include affiliate links that will take you to an external website. Any purchase you make after clicking on one of these links will earn me a small commission at not a cent of extra cost to you. Concerned? Need to know more? No problems. Head to my Privacy Policy and Affiliate Disclosure for more information.


HEY, WATCH IT!

This post is a short form text version of the full talk I shared on Youtube. Get the full story in the video below.



GET IT TO GO

Want to listen to this post on the go? You can download and listen to the podcast of this training, or access it via Spotify.



Part One: My Anxiety Story

Something happened to me on Monday morning that hadn’t happened for a long time. I had a bad panic attack.

Rewind 21 years ago. I was diagnosed with Generalized Anxiety Disorder and panic disorder when I was 14.

At that time, I was supported by a medical team, a doctor, a counselor, a psychiatrist, a mental health nurse, and a psychologist. My panic attacks throughout my teenage years and early adult life were debilitating.

My anxiety affected how I was able to show up at school, at work, and in social situations. With the help of a medical team, I learned some incredible strategies and mindset tools to help me navigate my anxiety, panic attacks, and phobias.

If you are experiencing anxiety and panic attacks, I urge you to seek medical professional help as soon as possible. Go and talk to your doctor right away, who will know what to do.


The doctor will be able to put you in touch with the right people to help you and it can change your life.

Learning to live and thrive with anxiety awoke my desire to help others master their mindset. That passion led me to become a life coach.


During my life coach training, I learned positive psychology and NLP mindset reprogramming techniques which further minimized my anxiety symptoms. My panic attacks grew less frequent and I dealt better with anxiety.

I noticed the biggest shift when I started to work with the law of attraction two years ago. As I incorporated it into my toolkit, anxiety showed up less and less in my experience.


Over the last 18 months to 2 years, I haven’t had panic attacks at all.

Until Monday morning. My panic attack hit me out of the blue. At first, I didn’t even know what was going on.

I couldn’t breathe. I felt sick and terrified. I thought I was going to die and the room got smaller and stuffier.

Fortunately, I quickly recognized that I was having a panic attack. Within a minute or two I brought myself out of it and calmed down, practiced some relaxation techniques, and went on with my day.

Five or 10 years ago, an episode like this would have triggered an endless cycle of attacks that might have lasted the rest of the day, or even over a longer span of days or weeks on end.


I was pleasantly surprised that after one panic attack the experience was over with. I didn’t have another panic attack for the rest of the week.

Part Two: Anxiety: A Manifestation Perspective

A common manifestation misconception is that you have to think positive all the time and if you don’t, you will manifest negative things. As anxiety is linked to “negativity”, it seems like it cannot exist in the same space.

What I’ve found, however, is that manifestation and the law of attraction have helped me to better understand my anxiety and panic attacks. I’ve been able to use my anxiety as a manifestation tool.

Because I’ve given my anxiety and panic attacks an empowering reframe, I’m able to shift my vibration much faster and easier than before.

From a manifestation perspective, if you are experiencing anxiety or a panic attack it is for one of two reasons.

  1. You’re overwhelming yourself trying to control/change your current reality

  2. You’re ignoring/putting off changing something that isn’t working and needs your attention

Basically, a panic attack is a sign from your Higher Self that you have been letting your Ego, or Fear, drive the bus, instead of Love.

The law of attraction doesn’t mean that you burn yourself out trying to “get out from under”. Conversely, it also doesn’t mean burying your head in the sand and ignoring your problems.

Contrast is a useful law of attraction tool to show you what you don’t want so that you can get clarity around what you do want. It also provides a useful fire under your butt to motivate you to chase what you want instead.

In short, a panic attack is your Higher Self hitting the Panic Button to say, ‘Hey! Something isn’t working. I’ve been trying to get you to notice and now it’s critical. You need to stop and pay attention’.

It’s been so empowering to reframe my panic attacks as an ally for manifesting the life I want. I look at it as a way to notice what’s not working and being called on to pay attention so that I can uplevel.

A panic attack (unless induced by an acute stress situation) is the last resort. Even though it may feel like it comes on out of the blue, a panic attack is not the first symptom of anxiety.


Usually, there have been little or long term stresses bubbling beneath the surface for a long time. Unattended to and unmanaged, they eventually manifest as a panic attack that you cannot ignore.

Part Three: Panic Attack Recovery Strategies

A short disclaimer here. I am not a doctor, psychiatrist or psychologist. I can only share my personal experience and what has worked for me. I strongly recommend talking with your doctor or mental healthcare professional about the right strategies for you.

When I was in my early 20s I was talking to a friend about a severe all night panic attack I’d had the night before. Invaluably, he opened up and shared that he too had panic attacks.

He said ‘You know, a single panic attack only lasts five minutes’. At first, I thought he was kidding – after all, I’d just had an all-nighter!

But when I thought about the panic attacks I’d had in the past, I realized I wasn’t in acute panic all the time. The symptoms would peak after about 5 minutes, then gradually abate into a lull. Then I would remember I was panicking and the symptoms would start again.

Now I don’t know if this is technically true. What I do know that it changed the game for me!


I said to myself, ‘Okay, if one panic attack only lasts a few minutes, then I have a gap of time. It’s what I do in between those 5-minute cycles that will determine whether I have another one or not’.

So I started to look at what I was doing after the symptom peak, the strategy I ran, and whether it supported a state of calm or a state of anxiety.

Here’s what I’ve learned.

STRATEGY #1: BOX BREATHING TECHNIQUE

In my therapy 20 years ago they taught me to take deep breaths to relax during a panic attack. It had the opposite effect for me.

One of my anxiety triggers is nausea. But during and shortly after a panic attack, I often felt nauseous. When I attempted deep breathing during this time, it made my nausea worse and triggered another attack.

What I’ve found works is slowing down my breathing significantly through a technique called Box Breathing. You don’t necessarily take deep breaths, but simply slow down the rate of breathing.

Box Breathing is a stress management technique taught in the Navy SEALS, and frequently taught in modern therapy. It reduces the amount of cortisol (stress hormone) in your body, lowers your heart rate, and resets your breath.

Here’s how to do it:

  1. Breathe in for four full counts

  2. Hold your breath with full lungs for four full counts

  3. Breathe out for four full counts

  4. Hold your breath with empty lungs for four full counts

You can do this as long as you need until you breathe easier. It usually takes four or five cycles for me. There is also a helpful Box Breathing app available.

STRATEGY #2: EXERCISE

I remember when I was 14, purely instinctively, I would take off for a run or brisk walk straight after a panic attack. Other times, I wouldn’t be able to calm down unless I could pace around.

It wasn’t until I started to learn more about anxiety that I discovered it was helpful because it moved excess adrenaline through my body.


After my panic attack on Monday, the first thing I did was go for a brisk walk.

When you have a panic attack, your body floods with adrenaline as it prepares for fight or flight (the acute stress reaction). It causes symptoms like spiked heart rate, shallow rapid breathing, and trembling.

Light cardio works the adrenaline through your body easier. The light rhythm can also help you to regulate your breathing and heart rate and it releases endorphins (happy hormones) that relax your body.

STRATEGY #3: TAKE TIME TO REST AND CHILL

After a panic attack, I feel exhausted. By the time I got home from my walk with Tinkerbell, I felt fatigued and hungover!


It’s normal: adrenaline is draining. It uses up a lot of glucose and energy, leaving you with that icky jet lag feeling.

For the next chunk of time (say, the next few hours), go as easy on yourself as you possibly can.

Where possible, withdraw from environments that are overstimulating. Get fresh air. Spritz yourself with lavender spray. Watch a happy Disney movie. Have a cup of chamomile tea. Have a healthy snack and a nibble of chocolate (the ol’ Remus Lupin trick works wonders).

In a fatigued state, it’s easy to feel overwhelmed, which can trigger another panic attack. Give yourself a few hours, if you can, to chill out, hit the system reset button and recharge.

STRATEGY #4: SELF REFLECTION QUESTIONS

When you’re calm again, it can be helpful to go over the panic attack to identify the cause.


As above, panic attacks/anxiety are a helpful ally, showing us what’s not working, where we’ve not been listening to our bodies, or where we’ve had unhelpful thoughts.

After you have let the moment pass, come back and assess what’s been going on through self-reflection questions.

Some helpful questions you can ask post-panic attack are:

  • What was I doing when the attack was coming on?

  • Having I been taking good care of myself lately?

  • Have I been running at a low level of anxiety for an extended period of time?

  • Have I been trying to do TOO much? Feeling overwhelmed? Holding on to things a bit too tightly?

  • Where have I been ignoring something that needs attention?

  • How can I manage my stress levels in the future? What are some strategies I can put in place?

  • What am I most thankful for about this situation? What COULD I be thankful for if I wanted to be?

Part Four: Getting Back to Your Manifesting Best After Anxiety

Follow these law of attraction principles to help you get back to your manifesting best after a panic attack.

MANIFESTATION PRINCIPLE #1: WHAT YOU RESIST PERSISTS

Have you noticed that the more you try to scramble out of anxiety, or fight against it, the more anxious you feel?

This comes from a frenzied denial of anxiety, trying to convince yourself otherwise. You might attempt affirmations or repeat to yourself, ‘No, I’m not panicking, I’m thinking positive, I’m calm and peaceful’, even though you’re not.

Unfortunately, this rarely works in an anxious state! Why? Because creating more resistance around anxiety will only create more anxiety!

Pushing against anxiety is still a focus on anxiety – and after all, what you resist persists.

With emotions, often the fastest way out is through! Accept that right now you are in a state of anxiety, that it is okay to feel that way right now, and it will pass.

Take a moment to be present with the feeling, rather than instantly trying to stack on affirmations that feel forced or fake.

It’s okay to be in this moment right now! It will pass.

On Monday morning, it was life-changing to have a panic attack and instantly release the resistance around it. It was such a different feeling to trying to fight against it!

My affirmation became: I am having a panic attack. I feel anxious. And it is okay.

It wasn’t ‘I’m not panicking, everything is good, I’m calm, I’m peaceful’. It was a moment of ease, surrender and retrospective bliss to not resist it. I could drop the resistance and struggle to change it and instead experience the emotion without judgment.

I focused on breathing. I felt into the physical sensation of the adrenaline coursing through my body as I walked.


I leaned into the fatigue. I came through it, assessed what had caused it, worked through the thought patterns that didn’t serve me and came out of the attack feeling genuinely calm and positive.

MANIFESTATION PRINCIPLE #2: A POSITIVE THOUGHT HAS 100 X MORE POWER THAN A NEGATIVE ONE

One reason it’s so hard to pivot from an anxiety loop is the fear it will affect your manifestations.

A panic attack is not going to affect you manifesting. I’ve had huge panic attacks and still manifested incredible things. The odd panic attack or stressful time isn’t going to stop your desires from coming through.

It’s a complete myth that you have to think positive alllllll the time to manifest. You’re a human being and from time to time, all human beings have “negative” thoughts. They are completely normal.

What’s cool about the law of attraction is that one positive thought has more manifesting power than 100 negative thoughts.


If you’re doing the work in between the panic attacks and anxiety to nurture your mental and emotional well-being, that practice is 100 times more powerful than any anxiety you feel in between.

The more you push against anxiety and negative thoughts, the more you create resistance around it, and the more you manifest it.


If instead, you acknowledge where you are, gently assess and work through it, you create a vibration of ease and surrender which will actually move the needle in the direction you want to head.



MANIFESTATION PRINCIPLE # 3: CHOOSE A BETTER THOUGHT

By “choose a better thought” I don’t mean going from a panic attack about your finances to saying affirmations like ‘I am wealthy and abundant’ because that’s a giant leap! When you try that jump it will feel fake and set off the Universe’s bullshit radar.

But that’s okay because all you have to do is choose a slightly better thought than the one you’re having. A better thought doesn’t equal the most perfect thought – it just means a thought you can get behind which feels better.



The above is a vibrational scale (crafted with my supreme digital design skills - hehe). At the bottom of the scale is shame and at the top is enlightenment. If you’re currently fearful, it would feel fake to make one big leap up to enlightenment, wouldn’t it?

However, it might feel doable to choose an angry thought instead (which is actually a better vibration than fear)! If you were angry about that, how would you feel instead?

When you’ve adjusted to that feeling, you can keep shifting slowly up the scale to the next better thought. You might choose a neutral thought next, one that doesn’t feel good or bad.

This is a way to reverse the momentum of a negative thought spiral and get your emotions spiraling upward in a way that feels aligned, natural and realistic.

MANIFESTATION PRINCIPLE #4: DO SOMETHING THAT FEELS GOOD NOW

  • Take a hot bubble bath

  • Watch a really funny movie

  • Go for a walk in nature

  • Cuddle your pet

  • Eat a healthy meal

  • Journal or color in

  • Meditate

  • Create a thing of beauty

This post has more ideas for restoring your vibe after a bad day, and it works wonders for panic attacks too!

Related resources: 31 Ways to Save Yourself From a Bad Day


MANIFESTATION PRINCIPLE #5: YOUR TRIBE AFFECTS YOUR VIBE

I’ve talked about this already but I can’t say it enough.

Ask for support!

I absolutely recommend seeking support through your healthcare professional if you are struggling with anxiety. In the interim, call a trusted friend or family member and say, ‘Hey, I’m really struggling. I need support.

Setting up a trusted support network is crucial. Often in periods of stress or anxiety you can’t see the forest through the trees because you’re too deep in it.

An outside person will be able to give you a different perspective and help you to put an action plan in place going forward.

Also, take care to protect your boundaries during a stressful period. Boundaries are always important, but never more so than during heightened anxiety.

Being assertive and asking for what you need and want from family and friends is important for protecting your energy and helping you recover from your anxiety cycle.

If part of your stress comes from being around toxic people, do your best to minimize contact and/or remove yourself from them so you have a chance to recover and heal.


Related Resources Assertiveness for Empaths

How to Spot and Deal With Energy Vampires

One last final note: As scary and isolating as panic attacks feel sometimes, know that you are not alone.


There are many people and services to support you. You are absolutely loved, guided and supported in each moment. I’m sending all my love to you. Let’s keep the conversation going. Comment below with your favorite tips for managing anxiety and/or which of these tips helped you.

FURTHER RESOURCES

Important Health Disclaimer: The information on this page is given in good faith for information purposes only, based solely on the writer’s personal experience. It is not intended, and should not be used as, a substitute, alternative or replacement for medical, psychological or other professional advice. You must obtain the relevant medical/professional advice before applying any information on this page to your personal circumstances. If you or someone you know is experiencing symptoms you believe to be a sign of mental illness, contact your doctor or mental health professional immediately.


Australia: Lifeline Australia 13 11 14 | Anxiety Australia 03 9819 3671 USA: HopeLine (800) 442-4673 | Anxiety & Depression Association of America United Kingdom: HopeLine UK 0800 068 4141 | Samaritans 08457 90 90 90 ROI: Lifeline 0800 808 8000 | Samaritans 116 123 New Zealand: Lifeline NZ 09 5222 999 (Auckland) | Lifeline NZ (rest of NZ) 0800 543 354 Canada: Anxiety Canada | The LifeLine Canada 1-833-456-4566

THE EDIT//shop the story


These have been my indispensable anxiety must haves throughout the years.

Weighted Blanket - by Weighted Evolution Calm Sleep Mist - Lavender Misting Spray Living With It: A Survivor’s Guide to Overcoming Panic and Anxiety - by Bev Aisbett Bach Rescue Remedy


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