Dare: The New Way to End Anxiety and Stop Panic Attacks Fast

by Barry McDonagh

I accept and allow this anxious feeling.

This wave of nervous arousal is happening. You may never find out why it’s manifesting, but for right now that’s not important.

What we resist persists, and what we accept, we can transform. When we fully accept our anxiety by allowing it to be, without begrudging it, it then goes through a subtle transformation. As Lama Govinda said, “We are transformed by what we accept.”

What level of anxious discomfort am I willing to embrace today in order to heal?

I’m no longer going to battle with you, anxiety. I call a truce. Come closer to me now, and sit down beside me. It’s okay. I’m allowing you to stay. I accept and allow this anxious feeling. I accept and allow these anxious thoughts.

Allow the anxiety to manifest in whatever way it wishes, physically or mentally. If it wants to make your throat feel tight, go ahead and let it. If it wants to make your heart pound, great. If it wants to make your mind race with wild thoughts, let it be your guest. Let your body vibrate with the nervous arousal without any hindrance so it can then start to unwind.

That’s interesting that you’re now giving me this new sensation. Oh well … whatever, you’re allowed.

I accept and allow this anxious feeling. I accept and allow this anxious feeling.

It’s your fear of fear that causes the whole problem.

It teaches you that you are not your anxiety. It teaches you that fear is just a feeling, thoughts are just thoughts, and you are truly safe.

The DARE Response isn’t about helping you feel calm and relaxed. It’s not about making the unpleasant sensations go away. It’s about ending your fear of the anxiety so that you can be free of it.

You’ll know you’re doing it right when anxiety manifests and you don’t get upset or frustrated by it.

You run toward your anxiety by telling yourself you feel excited by your anxious thoughts or feelings.

This study illustrated the point that it’s not the bodily sensations we feel that trigger our emotional responses, but rather our perception of those sensations that determines our feelings.

“I’m excited by this feeling.”