this is a cycle you may have heard about it some people also call it a loop or a
it some people also call it a loop or a
it some people also call it a loop or a circle this geometrical figure tends to
circle this geometrical figure tends to
circle this geometrical figure tends to appear almost anywhere in the physical
appear almost anywhere in the physical
appear almost anywhere in the physical world but they also appear in our minds
world but they also appear in our minds
world but they also appear in our minds for better or worse four years ago I
for better or worse four years ago I
for better or worse four years ago I experienced something that changed my
experienced something that changed my
experienced something that changed my life dramatically I remember it was a
life dramatically I remember it was a
life dramatically I remember it was a snowy day and I was attending a workshop
snowy day and I was attending a workshop
snowy day and I was attending a workshop for an international conference in
for an international conference in
for an international conference in Beijing and over all of a sudden this
Beijing and over all of a sudden this
Beijing and over all of a sudden this weird feeling catches my attention I
weird feeling catches my attention I
weird feeling catches my attention I couldn’t breathe I mean I was
couldn’t breathe I mean I was
couldn’t breathe I mean I was technically able to breathe but it felt
technically able to breathe but it felt
technically able to breathe but it felt that there wasn’t enough oxygen in the
that there wasn’t enough oxygen in the
that there wasn’t enough oxygen in the air so I ran outside and I grabbed some
air so I ran outside and I grabbed some
air so I ran outside and I grabbed some snow I shoveled it into my face but it
snow I shoveled it into my face but it
snow I shoveled it into my face but it would immediately melt because I was on
would immediately melt because I was on
would immediately melt because I was on fire and I was burning from the inside
fire and I was burning from the inside
fire and I was burning from the inside and this was my first panic attack in
and this was my first panic attack in
and this was my first panic attack in Germany 14 to 15 percent of all adults
Germany 14 to 15 percent of all adults
Germany 14 to 15 percent of all adults suffer from a panic disorder once in
suffer from a panic disorder once in
suffer from a panic disorder once in their life and this is often due to a
their life and this is often due to a
their life and this is often due to a lot of stress
lot of stress
lot of stress now stress can come from many different
now stress can come from many different
now stress can come from many different sources but it’s often our job that
sources but it’s often our job that
sources but it’s often our job that produces the bulk of it although that we
produces the bulk of it although that we
produces the bulk of it although that we know that stress is not good it seems to
know that stress is not good it seems to
know that stress is not good it seems to be a good thing for a lot of people
be a good thing for a lot of people
be a good thing for a lot of people being stressed is better than being
being stressed is better than being
being stressed is better than being bored being busy seems to be better than
bored being busy seems to be better than
bored being busy seems to be better than being productive and doing a thousand
being productive and doing a thousand
being productive and doing a thousand things a time is better than just one we
things a time is better than just one we
things a time is better than just one we are constantly trying to be better
are constantly trying to be better
are constantly trying to be better faster and stronger it feels that we are
faster and stronger it feels that we are
faster and stronger it feels that we are restless and the mob talked about that
restless and the mob talked about that
restless and the mob talked about that was with friends the more realized how
was with friends the more realized how
was with friends the more realized how common feelings of exhaustion
common feelings of exhaustion
common feelings of exhaustion purposeless and not getting anywhere are
purposeless and not getting anywhere are
purposeless and not getting anywhere are it feels that we are all being trapped
it feels that we are all being trapped
it feels that we are all being trapped in a hamster wheel on our pursuit to
in a hamster wheel on our pursuit to
in a hamster wheel on our pursuit to happiness and the common attitude is if
happiness and the common attitude is if
happiness and the common attitude is if we only work enough then we become more
we only work enough then we become more
we only work enough then we become more happy but we are wrong science shows us
happy but we are wrong science shows us
happy but we are wrong science shows us it’s actually the other way around
it’s actually the other way around
it’s actually the other way around ignoring that we keep on accelerating in
ignoring that we keep on accelerating in
ignoring that we keep on accelerating in this hamster wheel although everybody
this hamster wheel although everybody
this hamster wheel although everybody knows what happens if you run too fast
knows what happens if you run too fast
knows what happens if you run too fast in here
right you fall out and this falling out
right you fall out and this falling out it can take the shape of the depression
it can take the shape of the depression
it can take the shape of the depression of a burnout or like in my case a panic
of a burnout or like in my case a panic
of a burnout or like in my case a panic disorder I really suffered bad over the
disorder I really suffered bad over the
disorder I really suffered bad over the course of three years from those attacks
course of three years from those attacks
course of three years from those attacks but today I not only haven’t had a panic
but today I not only haven’t had a panic
but today I not only haven’t had a panic attack than more than a year
attack than more than a year
attack than more than a year I also become managed to become less
I also become managed to become less
I also become managed to become less stressed physically heavy and even
stressed physically heavy and even
stressed physically heavy and even happier and this is not only due to
happier and this is not only due to
happier and this is not only due to behavioral therapy I did but discovery I
behavioral therapy I did but discovery I
behavioral therapy I did but discovery I made that made it significantly easier
made that made it significantly easier
made that made it significantly easier for me to find the way to my inner
for me to find the way to my inner
for me to find the way to my inner balance and be less stressed but let’s
balance and be less stressed but let’s
balance and be less stressed but let’s start from the beginning now the root
start from the beginning now the root
start from the beginning now the root who in my balance was forming new
who in my balance was forming new
who in my balance was forming new routines and the key to my recovery was
routines and the key to my recovery was
routines and the key to my recovery was to find out how to influence and depth
to find out how to influence and depth
to find out how to influence and depth and change them and I’m not talking
and change them and I’m not talking
and change them and I’m not talking about single routines here to gain
about single routines here to gain
about single routines here to gain muscle mass to floss your teeth or to
muscle mass to floss your teeth or to
muscle mass to floss your teeth or to water your flowers but to enrich your
water your flowers but to enrich your
water your flowers but to enrich your life with a new some with a full sum of
life with a new some with a full sum of
life with a new some with a full sum of new routines that work on you I’m
new routines that work on you I’m
new routines that work on you I’m talking about breaking out of bad loops
talking about breaking out of bad loops
talking about breaking out of bad loops and implementing good ones that have a
and implementing good ones that have a
and implementing good ones that have a positive effect on you and I see
positive effect on you and I see
positive effect on you and I see routines only in the first place as a
routines only in the first place as a
routines only in the first place as a tool to overcome panic but in a more
tool to overcome panic but in a more
tool to overcome panic but in a more broader sense as an opportunity to
broader sense as an opportunity to
broader sense as an opportunity to create less stress and now let’s start
create less stress and now let’s start
create less stress and now let’s start from the beginning because it’s
from the beginning because it’s
from the beginning because it’s essential that you understand what
essential that you understand what
essential that you understand what happens if an attack hits you you
happens if an attack hits you you
happens if an attack hits you you typically realize them through a
typically realize them through a
typically realize them through a combination of three things
combination of three things
combination of three things uncomfortable physical feelings
uncomfortable physical feelings
uncomfortable physical feelings upsetting thoughts and distressing
upsetting thoughts and distressing
upsetting thoughts and distressing emotions now you start to perceive those
emotions now you start to perceive those
emotions now you start to perceive those feelings as a threat which leads to
feelings as a threat which leads to
feelings as a threat which leads to anxiety and that usually marks the
anxiety and that usually marks the
anxiety and that usually marks the beginning of an attack in this stage of
beginning of an attack in this stage of
beginning of an attack in this stage of anxiety those physical symptoms start to
anxiety those physical symptoms start to
anxiety those physical symptoms start to intensify and they actually trigger a
intensify and they actually trigger a
intensify and they actually trigger a fearful thoughts such as I’m losing my
fearful thoughts such as I’m losing my
fearful thoughts such as I’m losing my mind I’m going to go crazy or I will die
mind I’m going to go crazy or I will die
mind I’m going to go crazy or I will die in the next minute and this in turn can
in the next minute and this in turn can
in the next minute and this in turn can lead to an increased feeling of anxiety
lead to an increased feeling of anxiety
lead to an increased feeling of anxiety again and the vicious circle starts to
again and the vicious circle starts to
again and the vicious circle starts to evolve
evolve
evolve now given how frightening these feelings
now given how frightening these feelings
now given how frightening these feelings can be it’s not uncommon for panic
can be it’s not uncommon for panic
can be it’s not uncommon for panic attacks here for us to actually fear the
attacks here for us to actually fear the
attacks here for us to actually fear the onset of a future attack people with
onset of a future attack people with
onset of a future attack people with panic disorder therefore often change
panic disorder therefore often change
panic disorder therefore often change their behavior in respond to the fear of
their behavior in respond to the fear of
their behavior in respond to the fear of fear for instance you may avoid certain
fear for instance you may avoid certain
fear for instance you may avoid certain places or certain situations you believe
places or certain situations you believe
places or certain situations you believe could bring on a panic attack but
could bring on a panic attack but
could bring on a panic attack but unfortunately those short routines they
unfortunately those short routines they
unfortunately those short routines they only ease the anxiety in the short run
only ease the anxiety in the short run
only ease the anxiety in the short run but they actually lead to more like long
but they actually lead to more like long
but they actually lead to more like long lasting fears and that is exactly what
lasting fears and that is exactly what
lasting fears and that is exactly what happened to me in the first couple of
happened to me in the first couple of
happened to me in the first couple of years of my disorder and let me give you
years of my disorder and let me give you
years of my disorder and let me give you a few examples and let me show you these
a few examples and let me show you these
a few examples and let me show you these examples in a two dimensional way
examples in a two dimensional way
examples in a two dimensional way one being the intensity of an attack and
one being the intensity of an attack and
one being the intensity of an attack and one being the time they last so first of
one being the time they last so first of
one being the time they last so first of all I got some pills from my doctor and
all I got some pills from my doctor and
all I got some pills from my doctor and even though I never used them I would
even though I never used them I would
even though I never used them I would always carry them around so just in case
always carry them around so just in case
always carry them around so just in case I get an attack I could use them this is
I get an attack I could use them this is
I get an attack I could use them this is called a security signal and it’s likely
called a security signal and it’s likely
called a security signal and it’s likely that it lowers your your panic like
that it lowers your your panic like
that it lowers your your panic like shown in this graph you I tried other
shown in this graph you I tried other
shown in this graph you I tried other things too like calling my mom in the
things too like calling my mom in the
things too like calling my mom in the middle of an attack which is an attempt
middle of an attack which is an attempt
middle of an attack which is an attempt to escape likely leaving you with a
to escape likely leaving you with a
to escape likely leaving you with a panic shape looking like this one with
panic shape looking like this one with
panic shape looking like this one with high returning Peaks
high returning Peaks
high returning Peaks at last I would isolate each thought I
at last I would isolate each thought I
at last I would isolate each thought I had during an attack write it down and
had during an attack write it down and
had during an attack write it down and see how they feel this is a deflection
see how they feel this is a deflection
see how they feel this is a deflection and it really calms you down for a
and it really calms you down for a
and it really calms you down for a minute but as soon as you stop intensity
minute but as soon as you stop intensity
minute but as soon as you stop intensity goes up again leaving you with a shape
goes up again leaving you with a shape
goes up again leaving you with a shape like this one here
like this one here
like this one here so all these routines they had a certain
so all these routines they had a certain
so all these routines they had a certain effect on me but they didn’t help to
effect on me but they didn’t help to
effect on me but they didn’t help to overcome the panic in the long run then
overcome the panic in the long run then
overcome the panic in the long run then in the therapy I learned this the key to
in the therapy I learned this the key to
in the therapy I learned this the key to get out of those routines was not to
get out of those routines was not to
get out of those routines was not to avoid them or to flee or to distract
avoid them or to flee or to distract
avoid them or to flee or to distract myself but to acknowledge and to accept
myself but to acknowledge and to accept
myself but to acknowledge and to accept them I know this sounds like an O’Brien
them I know this sounds like an O’Brien
them I know this sounds like an O’Brien brainer but and it’s somehow annoying if
brainer but and it’s somehow annoying if
brainer but and it’s somehow annoying if somebody tells you you gotta accept your
somebody tells you you gotta accept your
somebody tells you you gotta accept your your attacks but in the moment I
your attacks but in the moment I
your attacks but in the moment I realized what that mean it had a huge
realized what that mean it had a huge
realized what that mean it had a huge huge
huge
huge packed on me and as soon as you start to
packed on me and as soon as you start to
packed on me and as soon as you start to accept you can actually start to change
accept you can actually start to change
accept you can actually start to change the e reaction to an attack now the more
the e reaction to an attack now the more
the e reaction to an attack now the more you do that the more you get used to it
you do that the more you get used to it
you do that the more you get used to it and you ultimately end up with shorter
and you ultimately end up with shorter
and you ultimately end up with shorter lesser intense attacks so all I did was
lesser intense attacks so all I did was
lesser intense attacks so all I did was changing one step in this loop and by
changing one step in this loop and by
changing one step in this loop and by that I broke the vicious circle and
that I broke the vicious circle and
that I broke the vicious circle and created a virtuous circle and I would
created a virtuous circle and I would
created a virtuous circle and I would realize when I would enter these circles
realize when I would enter these circles
realize when I would enter these circles what the triggers were for me a physical
what the triggers were for me a physical
what the triggers were for me a physical routine like dizziness sucked me into
routine like dizziness sucked me into
routine like dizziness sucked me into that downward spiral that puts you
that downward spiral that puts you
that downward spiral that puts you straight into hell for other people this
straight into hell for other people this
straight into hell for other people this might be a certain social situation an
might be a certain social situation an
might be a certain social situation an uncomfortable thought thought or just in
uncomfortable thought thought or just in
uncomfortable thought thought or just in temptation and then finally in dawned on
temptation and then finally in dawned on
temptation and then finally in dawned on me that each attack I would follow the
me that each attack I would follow the
me that each attack I would follow the circular pattern which constantly
circular pattern which constantly
circular pattern which constantly repeats realizing that these loops
repeats realizing that these loops
repeats realizing that these loops somehow appeared in a systematic
somehow appeared in a systematic
somehow appeared in a systematic sequence of trigger action and routine
sequence of trigger action and routine
sequence of trigger action and routine made me realize how to better influence
made me realize how to better influence
made me realize how to better influence them how to change them on how to
them how to change them on how to
them how to change them on how to control them and not only that I
control them and not only that I
control them and not only that I discovered that I could use those
discovered that I could use those
discovered that I could use those patterns and apply it to different
patterns and apply it to different
patterns and apply it to different habits in my life and by that
habits in my life and by that
habits in my life and by that established all different kind of
established all different kind of
established all different kind of routines check them and see how they
routines check them and see how they
routines check them and see how they would affect me for example I stopped
would affect me for example I stopped
would affect me for example I stopped drinking coffee for over a year I
drinking coffee for over a year I
drinking coffee for over a year I stopped drinking alcohol for more than
stopped drinking alcohol for more than
stopped drinking alcohol for more than six months I stopped smoking I started
six months I stopped smoking I started
six months I stopped smoking I started running I actually just ran my first
running I actually just ran my first
running I actually just ran my first marathon and most of the exercise were
marathon and most of the exercise were
marathon and most of the exercise were happening exist 6:30 in the morning
happening exist 6:30 in the morning
happening exist 6:30 in the morning health and nutrition I started to eat
health and nutrition I started to eat
health and nutrition I started to eat fruits and yogurts instead of toast and
fruits and yogurts instead of toast and
fruits and yogurts instead of toast and croissants and I also stopped to eat
croissants and I also stopped to eat
croissants and I also stopped to eat carbs for more than six months so today
carbs for more than six months so today
carbs for more than six months so today I first must have to take breaks I also
I first must have to take breaks I also
I first must have to take breaks I also implemented a decent timetable a time
implemented a decent timetable a time
implemented a decent timetable a time management and project management system
management and project management system
management and project management system that lets me set goals every day reflect
that lets me set goals every day reflect
that lets me set goals every day reflect on them on a weekly basis and see my
on them on a weekly basis and see my
on them on a weekly basis and see my progress throughout the
progress throughout the
progress throughout the and don’t get me wrong I’m not saying
and don’t get me wrong I’m not saying
and don’t get me wrong I’m not saying that eating less croissants and more
that eating less croissants and more
that eating less croissants and more fruits ultimately leave to a less
fruits ultimately leave to a less
fruits ultimately leave to a less stressed feeling but the sum of all
stressed feeling but the sum of all
stressed feeling but the sum of all those routines truly made my life less
those routines truly made my life less
those routines truly made my life less stressed now of course I wasn’t the only
stressed now of course I wasn’t the only
stressed now of course I wasn’t the only one who found out about that the
one who found out about that the
one who found out about that the peddanna just described is commonly
peddanna just described is commonly
peddanna just described is commonly known as the habit loop
known as the habit loop
known as the habit loop it’s a broadly accepted heuristic first
it’s a broadly accepted heuristic first
it’s a broadly accepted heuristic first it is covered by dbj
it is covered by dbj
it is covered by dbj and more recently used by Charles Duhigg
and more recently used by Charles Duhigg
and more recently used by Charles Duhigg in his book the power of habits in
in his book the power of habits in
in his book the power of habits in theory it trigger starts a routine let’s
theory it trigger starts a routine let’s
theory it trigger starts a routine let’s say me desperately looking for a hot
say me desperately looking for a hot
say me desperately looking for a hot energy the energizing drink in the
energy the energizing drink in the
energy the energizing drink in the morning so I would walk into my kitchen
morning so I would walk into my kitchen
morning so I would walk into my kitchen to make a cup of coffee but instead of a
to make a cup of coffee but instead of a
to make a cup of coffee but instead of a coffee I would make a tea which is the
coffee I would make a tea which is the
coffee I would make a tea which is the actual routine and as a result I would
actual routine and as a result I would
actual routine and as a result I would feel that the tea does the exact same
feel that the tea does the exact same
feel that the tea does the exact same thing the coffee what had done I’m
thing the coffee what had done I’m
thing the coffee what had done I’m energized and after a while I wouldn’t
energized and after a while I wouldn’t
energized and after a while I wouldn’t even bother about having a coffee
even bother about having a coffee
even bother about having a coffee anymore so although I think this is a
anymore so although I think this is a
anymore so although I think this is a really nice routine and it explains a
really nice routine and it explains a
really nice routine and it explains a lot of habits and routines
lot of habits and routines
lot of habits and routines I think it’s somehow missing something
I think it’s somehow missing something
I think it’s somehow missing something the explanatory power comes from the
the explanatory power comes from the
the explanatory power comes from the trigger reward system but it leaves a
trigger reward system but it leaves a
trigger reward system but it leaves a gap on want to take what it takes on an
gap on want to take what it takes on an
gap on want to take what it takes on an individual level thinking about that
individual level thinking about that
individual level thinking about that made me realize that there are three
made me realize that there are three
made me realize that there are three let’s call them individual attributes I
let’s call them individual attributes I
let’s call them individual attributes I would name to successfully implement a
would name to successfully implement a
would name to successfully implement a new routine and let’s have a look at
new routine and let’s have a look at
new routine and let’s have a look at them discipline in terms of
them discipline in terms of
them discipline in terms of self-discipline regulation to a certain
self-discipline regulation to a certain
self-discipline regulation to a certain goal or rule motivation in terms of the
goal or rule motivation in terms of the
goal or rule motivation in terms of the emotional and neuronal activity in
emotional and neuronal activity in
emotional and neuronal activity in pursuing that goal and seeing the
pursuing that goal and seeing the
pursuing that goal and seeing the benefit of it and continuity in terms of
benefit of it and continuity in terms of
benefit of it and continuity in terms of being able what you want to do over a
being able what you want to do over a
being able what you want to do over a long amount of time now where all those
long amount of time now where all those
long amount of time now where all those three come together I think it is more
three come together I think it is more
three come together I think it is more likely for you to really establish a new
likely for you to really establish a new
likely for you to really establish a new routine but if you like one of them
routine but if you like one of them
routine but if you like one of them things can get quite difficult and let
things can get quite difficult and let
things can get quite difficult and let me explain you why let’s say we want to
me explain you why let’s say we want to
me explain you why let’s say we want to become a vegetarian
become a vegetarian
become a vegetarian and stop eating meat so if you have the
and stop eating meat so if you have the
and stop eating meat so if you have the discipline and the motivation but the
discipline and the motivation but the
discipline and the motivation but the lack of continuity then you will
lack of continuity then you will
lack of continuity then you will probably start but only over a short
probably start but only over a short
probably start but only over a short amount of time whereas if you have the
amount of time whereas if you have the
amount of time whereas if you have the continuity and the discipline but the
continuity and the discipline but the
continuity and the discipline but the lack of motivation then you have a lot
lack of motivation then you have a lot
lack of motivation then you have a lot of potential to start but you probably
of potential to start but you probably
of potential to start but you probably won’t because you’re not seeing the
won’t because you’re not seeing the
won’t because you’re not seeing the benefit out of it and if you have a lack
benefit out of it and if you have a lack
benefit out of it and if you have a lack of discipline you will probably start
of discipline you will probably start
of discipline you will probably start but you end up with not eating meat
but you end up with not eating meat
but you end up with not eating meat three out of seven days so you won’t
three out of seven days so you won’t
three out of seven days so you won’t totally stop now my panic disorder was
totally stop now my panic disorder was
totally stop now my panic disorder was one of those seismic events in life
one of those seismic events in life
one of those seismic events in life where you actually have a before and an
where you actually have a before and an
where you actually have a before and an after and I made these hidden
after and I made these hidden
after and I made these hidden psychological processes automatisms
psychological processes automatisms
psychological processes automatisms visible and by that I was able to break
visible and by that I was able to break
visible and by that I was able to break out of bad loops and create good new
out of bad loops and create good new
out of bad loops and create good new routines and find the way to my inner
routines and find the way to my inner
routines and find the way to my inner balance some of these routines they
balance some of these routines they
balance some of these routines they stuck with me and others weren’t
stuck with me and others weren’t
stuck with me and others weren’t vanished but that’s okay I would love to
vanished but that’s okay I would love to
vanished but that’s okay I would love to give you a step by step recipe to tell
give you a step by step recipe to tell
give you a step by step recipe to tell you what you have to do to do the same
you what you have to do to do the same
you what you have to do to do the same but it’s up to you to find the right
but it’s up to you to find the right
but it’s up to you to find the right combination of what works and what
combination of what works and what
combination of what works and what doesn’t stress is really subjective if
doesn’t stress is really subjective if
doesn’t stress is really subjective if you only feel if you’re telling yourself
you only feel if you’re telling yourself
you only feel if you’re telling yourself you’re stress or if you’re actually
you’re stress or if you’re actually
you’re stress or if you’re actually suffering from an enormous amount of
suffering from an enormous amount of
suffering from an enormous amount of stress it has the same consequences and
stress it has the same consequences and
stress it has the same consequences and if it’s stop drinking coffee watering
if it’s stop drinking coffee watering
if it’s stop drinking coffee watering your flowers or meditating for fifty
your flowers or meditating for fifty
your flowers or meditating for fifty minutes each day that makes you a lesser
minutes each day that makes you a lesser
minutes each day that makes you a lesser stressed and happier person
stressed and happier person
stressed and happier person that’s up to you now I could only touch
that’s up to you now I could only touch
that’s up to you now I could only touch this surface here of what it means to
this surface here of what it means to
this surface here of what it means to overcome a panic attack and what it
overcome a panic attack and what it
overcome a panic attack and what it means to establish new routines but it
means to establish new routines but it
means to establish new routines but it is my deep hope that you have learned a
is my deep hope that you have learned a
is my deep hope that you have learned a thing or two today on how to break out
thing or two today on how to break out
thing or two today on how to break out of bad ones and how to create good ones
of bad ones and how to create good ones
of bad ones and how to create good ones whether it’s the hamster wheel or the
whether it’s the hamster wheel or the
whether it’s the hamster wheel or the vicious circle of anxiety most of us
vicious circle of anxiety most of us
vicious circle of anxiety most of us have been trapped in one of these loops
have been trapped in one of these loops
have been trapped in one of these loops if you constantly seek to change
if you constantly seek to change
if you constantly seek to change yourself itself might become a new
yourself itself might become a new
yourself itself might become a new routine
routine
routine [Applause]
”
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