How to Beat Anxiety and Panic Attacks Permanently

Anxiety Recovery Program


Welcome to the completely FREE anxiety recovery guide – my gift to anxiety sufferers everywhere.

About Me

I had anxiety and panic attacks for around 40 years, it has ruined every single area of my life, almost every memory of every event. Following my breakdown I went into therapy, which transformed what at that point was severe anxiety into an anxiety disorder. 18 months later I had exhausted every type of therapy available and was no closer to recovery, in fact I was getting worse. Every time I tried something that didn’t work, I became even more convinced I would never be ‘cured’ and all hopes of ever living a normal life were dissolving fast.

Finally, I decided enough was enough. I stopped all therapy and started researching the condition. I completed every recovery program and read every book I could find. I also became an accredited therapist so I could better understand things from that perspective.

I started to take on clients, using the tools and techniques I had found useful myself to help them. Eventually I ended up with a definitive list of tools that worked, some of which I had developed and adapted myself. I put a structured system together and the results I was getting with clients improved dramatically.

I had made a promise to the universe that, once I was fully recovered, I would help as many people as possible to do the same, preferably without medication and therapy.

The result is what you’re reading now. This is a distilled collection of the core essentials. In fact, there is only one single thing you need to do to recover, which you’ll find out as you work through the program.

I recommend reading it all from start to finish, then going back and choosing which parts you want to implement, but you should implement the core essentials at least.

Let me reassure you that full and permanent recovery from anxiety is absolutely possible. I’ve seen it happen with enough people now to be certain of that.

I wish you all the best, what you are about to do may well change your life.

Is Anxiety Normal?

In a word, yes. Anxiety is a normal emotion that we all experience to some extent.

Anxiety itself is not a disorder, the ‘disorder’ manifests when anxiety becomes so intense or frequent that it interferes with your ability to cope with everyday tasks and it starts to impact your daily life, most often preventing you from doing things that you either want or need to do. This might include anything from taking a flight to simply leaving the house.

How Does Anxiety Become a Disorder?

At some point along the way you became sensitised, perhaps by a traumatic event or a period of sustained stress or grief, and this caused you to become hyper-vigilant.

As a result your body is constantly releasing stress hormones (adrenaline, cortisol, etc) and these cause numerous symptoms and sensations in the body and a corresponding cycle of worry or panic, which then feeds back into the stress response.

Because the symptoms of anxiety are so intense and unpleasant and, in the case of a panic attack in particular, frightening, you end up developing phobophobia, the fear of fear. You become so afraid of anxiety that you’re constantly on edge awaiting the next ‘attack.’

The Fear Cycle

Unfortunately, what this actually does is confirm to your amygdala that there is indeed something wrong so it continues to release stress hormones, keeping you locked in the fight-or-flight response. And so the fear cycle becomes established, and this is the foundation of anxiety disorder.

Good News

The good news is, since your mind created this pattern, it is possible for you to break it. We’re going to use more or less the same processes that caused the disorder, to reverse it. Plus, we’ll throw in some additional tools to speed your recovery.

Anxiety vs Anxiety Disorder

What is Anxiety?

Anxiety is a natural emotion, one that we all experience occasionally along with happiness, sadness, anger and all the others. Under normal circumstances anxiety comes and goes without incident, a fleeting messenger that passes by just as our thoughts come and go. This is how emotions work, they are messengers attempting to draw our attention to something. In much the same way as we feel pain if we touch something hot, we feel emotional pain if we experience something emotionally disturbing or stimulating.

Anxiety is uncomfortable, and can range in intensity from a mild feeling of unease to a more intense fear which is often accompanied by a number of physiological symptoms. These symptoms are not dangerous in any way and anxiety cannot harm you, no matter how unpleasant or intense it may become. The symptoms are generally caused by the release of stress hormones (primarily adrenaline and cortisol) into the organs and bloodstream. This is part of the fight-or-flight response controlled by the part of the brain called the amygdala, a state that is invoked to enable us to respond to threats, and stems from our ancestral need to flee from predators or other dangers.

Some people experience more anxiety than others, just as some worry more than others and some people are of a more happy disposition than others, but we do all experience anxiety to some extent.

As an example, the kind of anxiety you might feel when you’re about to give a presentation or perform in front of an audience is quite normal and experienced by most people to some degree. Many people would call this nervousness, and essentially it is the same thing in these situations – you know what you are nervous or anxious about, and therefore it can be explained. If you were to be told that you no longer had to give the presentation, the symptoms would most likely subside very quickly. Therefore, cause and effect can be linked.

Anxiety has the job of alerting us to threats, the problems arise when the source of the threat is either not obvious or not real.

Anxiety stems from our limbic system, part of what is commonly referred to as our lizard brain because it is the oldest, most primitive part of our brain. Since anxiety’s job is to keep us safe, the brain errs on the side of caution and adopts a better-safe-than-sorry approach, which means that any kind of perceived threat can set it off. And the key here is the word ‘perceived’ – quite often the perceived threat may not actually exist at all, and this is where it becomes a problem.

How Does the Amygdala Work?

The amygdala stores data during stressful or threatening situations, so that it can recognise future threats. For example, if you’re mugged in an alleyway at night in the rain, each of these aspects of the scenario will be stored as part of an event that was potentially life-threatening, and any one of these aspects could trigger anxiety for you in the future because of this association with just one event. So you could find yourself anxious when you go out sometimes but not others, it may take you months or even years to realise that it’s only when it’s raining and dark that you feel anxious. If there was a dog barking at the time of the attack, you may find that dogs barking put you on edge.

Also worth noting is that you may have no recollection of the traumatic or stressful event, or any of the aspects associated with it, which forms the basis for your current issues with anxiety. Your brain remembers everything, and processes it in a way that is prioritised with the single task of protecting you.

In this way we come to see that anxiety is our friend, albeit a sometimes overprotective friend.

Do I have Anxiety Disorder?

An indication of anxiety disorder is when you start to experience these same feelings for no apparent reason, so anxiety without an attributable cause. You may be doing some gardening or driving the car and all of sudden feel a sense of unease, a feeling that something is wrong or something bad is about to happen, with no knowledge of what is causing it or where this sudden fear has come from. A very common characteristic among sufferers is to wake in the morning already feeling anxious for no apparent reason, or to awaken during the night with palpitations and a sense of dread.

Another indicator would be a disproportionate level of anxiety in response to a situation that is not at all threatening. For example, in the case of the presentation if you were to be so anxious that you are shaking uncontrollably and having breathing difficulties then, given there is no immediate threat to your life, this would be considered a disproportionate response and an indicator that you may have (or be developing) an anxiety disorder.

Anxiety disorder is generally diagnosed when anxiety becomes overwhelming, when it starts to have a detrimental impact on our general wellbeing or ability to complete day-to-day tasks. Anxiety disorder is characterised either by an elevated baseline level of anxiety or by frequent, intense and disproportionate episodes. These episodes can be either with or without an attributable cause, but in cases where a cause can be identified the anxiety experienced is usually disproportionate to the actual severity of any threat.

An anxiety disorder can make everyday tasks such as working, parenting and generally enjoying life such a challenge that sufferers often start to avoid these things. It is at this point that the disorder is fully established and we become afraid of the anxiety to such an extent that we start to sustain the condition and perpetuate the cycle of fear.

What is a Normal Level of Anxiety?

It’s a common misconception that people without anxiety disorder glide effortlessly through life with no anxiety at all, but this is not the case. According to the experts I’ve spoken to (including doctors, neurologists and psychologists) the normal baseline anxiety level is considered to be around 0-2 out of 10 (10 being the highest.) So, if you’re experiencing a baseline level of around 3-5 then you are possibly developing anxiety disorder. If your baseline level is 6 or more then it’s likely you do have anxiety disorder.

Baseline in this context would be taken across several days or more, and not during a time of unusual stress, since this would elevate the numbers in most cases anyway.

Don’t be Alarmed by Labels

It’s important not to let the diagnosis of anxiety disorder add to your stress. It’s just a label, it exists solely to allow doctors and other professionals to allocate the appropriate medications or other course of treatment.

The Prognosis is Irrelevant

I would also advise against paying too much attention to any prognosis (i.e. what you’re told will happen next, after diagnosis) since these are based on data and experience, but not on you as an individual. Most doctors, for example, and even some therapists, do not believe you can overcome anxiety disorder and that you must learn to cope with it.

In most cases doctors will prescribe medications (benzodiazepines or SSRIs being the most common.) Don’t forget, if you go to a doctor of medicine, they will most likely prescribe medicine – that’s they’re job. If you go to a nutritionist with the same issue, they will look at resolving it via nutrition.

You’re Not Alone

Figures vary but the general opinion is that around 1 in 5 adults (20%) in the western world have some degree of anxiety disorder. So, if you are one of these people, you are by no means alone, despite how alone you may feel. A growing number of children and teenagers are now also developing anxiety disorders, partly due to the increased exposure to technology and the stresses of social media.

Perhaps more surprising is that many famous people have the condition, people who outwardly appear as supremely confident and self-assured. For example, Ryan Reynolds uses a meditation app to control his anxiety before shooting a scene and struggles despite his enormous on-screen success. Lady Gaga often cries before going on stage because she has such low self-esteem and thinks she will fail and disappoint her fans.

So, to summarise – the between anxiety and anxiety disorder:

  • Anxiety is an emotion.
  • Anxiety disorder is when anxiety becomes a problem, interfering with everyday life.
  • Anxiety comes and goes, like any other emotion.
  • Anxiety disorder is sustained, persistent and requires intervention.

What Causes Anxiety Disorder?

In today’s western society we rarely face the same, immediate threats to our lives that our ancestors did. These have been replaced, though, by more subtle but generally more prolonged and sustained stressors such as confrontational work or personal relationships, deadlines, debt, social pressures, identity issues and many others. Our primitive brains (of which the amygdala is a part) are not evolving fast enough to cope with the change in our environment and lifestyle. In contrast to the dangers our ancestors faced, which could be escaped from by running away or fighting a predator, today’s sources of stress are often ever-present and so the effect builds over time. The long-term impact on the nervous system is considerable and this can eventually become so exhausted that we become hypersensitive – like being on constant red alert. This can also occur as a result of a single traumatic event, or a series of them, such as the loss of someone close, an illness, or a relationship or marriage break-up.

Once our nervous system becomes exhausted and we become sensitised like this, we are like a coiled spring and the slightest thing can seem to cause disproportionate reaction both in our minds and bodies. We start to tremble, our heartbeat becomes irregular and we have difficulty breathing. Our thoughts become muddled and we often feel a sense of dread that we just can’t explain or attribute to anything specific. This is the nature of anxiety disorder, when you become constantly afraid without knowing why. Eventually we become afraid of the anxiety itself, since the physical symptoms and thoughts that come with it are so unpleasant and frightening. Some experts revert to this as ‘throwing gasoline on the fire’ since fearing anxiety is a form of resistance and what we resist persists.

And that is the turning point – once we start to fear anxiety, we become locked in a cycle of fear-adrenaline-fear. Our constant fear of being anxious puts us in a state of tension which confirms to the amygdala that there is, in fact, something wrong. In response it does its job and releases more adrenaline to help us deal with the threat, which serves instead only to increase the intensity of the symptoms and perpetuate the cycle.

What is a Panic Attack?

Many people with anxiety disorder will have experienced one or more panic attacks, I had hundreds and they ranged from under a minute to several hours, sometimes following each other closely, other times as isolated incidents. A panic attack is a truly terrifying experience, whether it’s your first or your hundredth. They are way beyond an episode of anxiety in that the symptoms are extremely intense, but more because they come with an absolute conviction that you are about to either go mad or die, or both.

The truth is, neither of these things is going to happen. Despite how terrifying they are, panic attacks, just like anxiety itself, are actually quite harmless. They are simply the body’s way of disposing of all the excess adrenaline, cortisol and other hormones that have been coursing through your body as a result of the sustained anxiety you’ve been experiencing.

This is not to say that anxiety disorder will always lead to panic attacks, this is not the case at all. Many people experience anxiety disorder for years without experiencing a panic attack. Some experience occasional panic attacks with no obvious anxiety preceding them. How each of us processes and responds to stress varies enormously and this is reflected in the symptoms presented in a person’s anxiety disorder. Factors such as regular exercise, meditation, general relaxation and lifestyle choices such as alcohol, nicotine and sugar consumption all play a part in your ability to cope with anxiety disorder.

Underlying Factors

A person’s ability to cope with stress and anxiety stems from supporting traits such as confidence but more specifically self-esteem. There is a very deep connection between anxiety and shame, so if a person has an inherent lack of self-esteem or has the opinion that they are in some way unworthy or not good enough, this can make anxiety very prevalent in their lives but also very difficult to cope with. As such these people are more likely to develop an anxiety disorder, since they are not equipped with the tools necessary to prevent it.

Some Lesser-Known Symptoms of Anxiety

If you search “anxiety symptoms” online you will usually be presented with a list of around 6-12 core symptoms. These are the most common and are used to diagnose anxiety disorder.

What you may not find are the many others that can also be caused by anxiety.

If you have an anxiety disorder and your doctor is happy that you are otherwise healthy, but you also have any of the symptoms below, then it’s most likely anxiety is the culprit.

Anxiety’s job is to get your attention and it has many ways of doing so. Here are some, but by no means all, of the ways in which anxiety can affect you:

  • Feeling nervous, uneasy
  • Constant sense that something is wrong
  • Headache / migraine
  • Sweating
  • Increased heart rate
  • Irregular heart rate
  • Low heart rate variation
  • Palpitations
  • Increased blood pressure
  • Blood sugar variations (high or low)
  • Breathing difficulties (tight chest, air hunger)
  • Aches and pains
  • Inflammation
  • Trembling / vibrating
  • Twitches and spasms
  • Tinnitus
  • Eyesight problems
  • Hearing problems
  • Tingling in arms and legs
  • Pressure in chest
  • Chest pain
  • Loss of appetite
  • Constant hunger
  • Nausea
  • Dizziness
  • Vertigo
  • Feeling faint
  • Difficulty swallowing
  • Speech problems
  • Persistent cough
  • Flu symptoms
  • Insomnia
  • Fatigue
  • Allergies
  • Food intolerances
  • Sudden pains throughout body
  • Hallucinations (auditory and visual)
  • Gastrointestinal problems
  • Ulcers
  • Hernia
  • Difficulty concentrating
  • Memory loss
  • Paranoia
  • Feeling trapped
  • Fever
  • Chills
  • Lethargy
  • Depression
  • Feeling isolated

Remember, the first step towards overcoming anxiety is acceptance, so if you experience these symptoms and your doctor has told you you’re healthy, then trust your body and accept that it’s just anxiety and it will pass.

Chances are you’ve had this before and it passed, it will do so this time too – and much sooner once you accept it.

Don’t feed it by responding with fear, just accept the feeling and let it pass – it always does.

Anxiety Triggers

One of the things I found during my recovery was that I had learned and developed a range of tools to help me but I kept forgetting to use them. It sounds ridiculous, but when you’re in the middle of an anxiety episode or a panic attack, that’s not the best time to rely on your memory. So, it’s important to establish a preventative routine that reduces your exposure to potential triggers, as well as practices that enhance feelings of calm and peace.

Removing just one trigger that you’re exposed to regularly (e.g. violent movies or caffeine) can have a dramatic impact on your anxiety, so a carefully implemented strategy which considers a range of factors will be even more effective. Here are some of the most common triggers known to provoke anxiety (not listed in any order):

  • News & media
  • Social media
  • Conspiracy theories
  • Politics
  • Alcohol
  • Caffeine
  • Nicotine
  • Recreational drugs
  • Prescription drugs
  • Sugar (including artificial sweeteners)
  • Chocolate
  • Lack of sleep
  • Lack of exercise
  • Confined spaces
  • Lack of fresh air
  • Being around negative people
  • Difficult or volatile relationships
  • Watching violent movies
  • Video games
  • Stress (obviously!)
  • Food intolerances or allergies
  • Thyroid or other hormonal/glandular imbalances
  • Gut flora imbalances or bacterial overgrowths (H Pylori, Candida, etc.)
  • Sudden or loud noises (backfiring exhausts, dogs barking, shouting, doors slamming, etc.)
  • Untidy home or office (you wouldn’t believe how much difference it can make tidying your home!)

Are Panic Attacks Dangerous Or Harmful?

Panic attacks are actually quite harmless, despite how intense and frightening they can be. They are nothing more than the body’s way of dumping excess adrenaline, cortisol, etc. that’s been released during the fight-or-flight response.

Ordinarily, anxiety comes and goes naturally, but sometimes it escalates – usually because we focus on it and feed it with fear and worry, or because of prolonged exposure to a highly stressful situation. In these cases, a panic attack can occur.

These stress hormones are released to enable the body to take action to evade a serious threat, if no action is taken they don’t get used up. For example, running away would use up adrenaline.

Since the mind doesn’t know the difference between what’s real and what we imagine, if we’re ruminating over something or catastrophising about something this will feed the stress response in the same way someone running at you with a knife might do.

When I had panic attacks I often went over and over them in my head afterwards, not realising that I was actually triggering further attacks.

The mind is powerful, learn to control how you respond to your thoughts and you’ll get anxiety under control.

It’s worth noting here that if you have experienced a panic attack, in fact even if you have had severe anxiety for any length of time, you have experienced the very worst your nervous system can throw at you. There is a limit to the number of, and the severity of, the symptoms your nervous system can produce. You will not die, and you will not go mad, no matter how likely both of those things seem at the time.

If it’s Not True, it’s a Lie

When you’re in the throes of an anxiety episode or a panic attack, your mind is busy creating the worst possible outcomes to every imaginable scenario, and then convincing you that’s what’s going to happen. Sounds funny to someone who hasn’t experienced it, but as you and I know all too well, it feels like you’re losing your mind.

The general rule to be applied here is, quite simply, that unless you can absolutely prove something is true, then it’s a lie. Your amygdala is lying to you.

It’s not easy to remember this in the middle of an episode, but with practice you’ll learn to start questioning what your internal voice is telling you. As you start challenging it, your resistance and panic are replaced by a more calm, reasoned thought process and the panic or anxiety will dissipate. Like all the techniques, this takes practice, but it works.

Try it, and remember to record your progress in your journal.

You Are NOT Weak

I’ve spoken to hundreds of people with anxiety and panic disorders. One belief almost all of them share is that they are weak, that they can’t cope.

The truth is that they are far from weak, in fact anyone who deals with a chronic condition like this on a daily basis has the kind of inner strength and resilience that’s not visible to others.

You have also experienced the kind of fear that most never will.

Coping with anxiety uses a huge amount of energy, which is why you’re exhausted.

Imagine what you’ll be able to do with all that energy once you have recovered – what is there that you really wish you had the energy to do? What did you used to do that you miss doing right now? What do you see others doing that you wish you were able to do?

It’s really not that big a leap from where you are right now.

Anxiety disorder doesn’t have to be a life sentence, it’s a temporary condition that you can recover from.

You’ve already shown that you’re strong enough to live with it, so imagine how amazing your life will be without it.

You Are Not Broken

Please trust me when I tell you that, assuming you’ve been examined by a doctor and told that your symptoms are caused by anxiety, then there is nothing wrong with you. Your brain is doing exactly what it is (or has become) wired to do – it’s trying to protect you. The issue is that it’s become somewhat over-protective and is setting off alarms constantly, when there is no actual threat at all.

Why the Therapy Model is Flawed

My very first therapy session was with a psychotherapist who, for around 20 minutes, listened to me recount my tale of multiple panic attacks, hospital visits, failure to find help and finally planning my suicide. She then, very calmly, informed me that I had the worst case of anxiety disorder she had ever come across.

I’ve no doubt she was trying to help, but I was convinced I was losing my mind and was hanging on every word she said in the hopes of some miracle cure that would have me awaken from this nightmare. Instead, I had an instant panic attack, right there in her office. When I walked in I had severe anxiety; two months later, after numerous sessions spent talking about my ‘chronic condition,’ I walked out with an anxiety disorder.

The message here is that therapy is useful for addressing issues such as dealing emotionally with events from your past, particularly traumas. It is too often used to try to fix things that are not broken, as with anxiety disorder. By all means use therapy to resolve the underlying cause of the anxiety, but you do not need therapy to reverse the disorder itself, you can do that yourself – just keep reading.

Your Anxiety is Not Unique

The symptoms you are experiencing are not unique to you, they are the same as every other person with anxiety experiences.

Your anxiety is not unique, it is no more severe than anyone else’s and there is nothing special about your anxiety that means it cannot be cured when other people’s can.

I say these things only because I know very well that these thoughts play on the mind of most sufferers. It’s easy (and very common) to find that, even when others tell you of their amazing journey to recovery, you remain convinced that your case is in some way different or more severe, and therefore you will never recover – that what works for others won’t work for you.

Well, I have good news for you – and please remember this.

Yes, I agree that each person’s experience of anxiety disorder is somewhat unique, in the same way that no two human beings are identical. But, our brains all work the same way, and in every case the disorder developed the same way and for the same reasons. Therefore, the same recovery process works in all cases.

The Cause of Your Anxiety is Irrelevant

What this means is that, whatever the cause of your underlying anxiety, and whatever the series of triggers or events that created the disorder, the path to recovery is the same in all cases.

I should add at this point that if there is a source of anxiety that is still present in your life, then you will probably want to address that once you are recovered. If there has been significant trauma in your life then this is best addressed with a therapist, but this does not need to prevent you from recovering from the disorder.

The fear of anxiety should not be confused with the anxiety itself. The two can be treated separately. In my experience it’s usually easier to reverse the disorder first, then address the source of the anxiety when the person is less distressed.

Preparing for Your Recovery

To aid your recovery and to make the process as easy and enjoyable (yes, believe it or not you can enjoy this journey) here are some steps you can follow to prepare yourself in advance:


If you are on any form of medication for anxiety, especially antidepressants, then it’s best not to reduce them whilst in recovery as this can cause side effects including (you guessed it) anxiety.

Support Network

Having a support network in place is almost (but not quite) essential to your recovery. I managed to recover with very little support, but I wouldn’t advise this unless you have no choice.

All you need is one good friend, someone who will be available to reach out to as and when you need them. This should be someone who knows you well, someone you can trust, and who will not judge you. They must understand the process you are going through so giving them access to this program may be useful.

Speak to your employer and work colleagues and explain to them what you’re doing – as much as you’re able to, based on what kind of relationship you have and how understanding or supportive they are.

Since you’re using this course, you are already a member of the Anxiety Anonymous community. This is a great place to find support from other members who are going through the recovery process, or have been through it.

Partners & Family

Family and loved ones are often either too close to be able to give you the space needed, or too distant to give you the support you need. The best you can do sometimes is explain what you’re doing and give them access to the program so they can gain an understanding of the condition and the process.

Sleep & Routine

Establish a regular daily routine, as best you can depending on work and other commitments. The most important component of this is to have a regular bedtime. Getting as much sleep as possible will aid your recovery immensely. Don’t worry if you’re not sleeping well, since being in bed resting with your eyes closed is still restful – just don’t get agitated about not sleeping well, remember to treat yourself with compassion.

How badly do you want to recover?

As mentioned elsewhere, this is not going to be a particularly quick or easy process. Some are lucky and see an improvement very quickly, in as little as a few days in some cases. For most, though, it will take weeks if not months. The longer you have been ill and the more severe your condition, the longer it will take to rewire those anxious thought patterns. But, rest assured, if you are committed and prepared to put the work in, you will recover. Just follow the program, and I can assure you it will work.

The ego resists change

You may find your anxiety worsens as you work through the program, this is common and nothing to worry about. It actually means you’re making progress. The ego (the part of your mind that comprises your identity, who you are) resists change, since to the ego change means death and it will do anything to avoid that.

So, as you start challenging and reshaping what has become an integral part of your identity, you will meet some internal resistance. This can be anything from anxiety and unease to illness and other obstacles. The mind is a powerful thing, as we know all too well, so don’t be surprised when it gets creative in its efforts to resist change.

The Core Principles

There are a number of techniques and principles outlined in this program, some of which I consider to be essential to your recovery. This is based not just on my own journey, but also on private sessions with clients. The other tools and techniques are presented as additional resources you can use to boost your recovery.

These core principles are all covered elsewhere in the program and are:

  1. Acceptance
  2. Lifestyle
  3. Keeping Busy
  4. Patience


Acceptance really is the key to recovery, more so than anything you will find in this program. It’s also possibly the most difficult to get your head around. After all, why would I accept something that is so obviously not something I want to be happening? And how? How do you accept something so debilitating and terrifying?

What is acceptance?

There is some confusion about what acceptance means. Acceptance does not mean you’re ok with what is happening and that you’re happy for it to continue. Not at all.

Acceptance means that you are accepting that this is happening right now, and that it’s going to be unpleasant, but it will pass. In a way, it’s like making peace with the fact that you have to endure what’s happening. After all, up to this point you’ve been resisting it and if that had worked you wouldn’t be reading this, so something clearly needs to change.

In the same way that resistance fuels the fear cycle, acceptance breaks it. As mentioned elsewhere, what we resist persists. Acceptance is the opposite of resistance, so it calms the waters, allowing anxiety to dissipate.

How do I accept anxiety?

The best way to look at it is this. Anxiety plays on worst case scenarios, what we call catastrophising. But if you accept every possible outcome, then what is there to be afraid of?

There is an element of control embedded in resistance, our inability to control what’s happening causes anger, frustration and impatience. These emotions are all forms of resistance when anxiety is at play.

So, any time you find yourself feeling these emotions, just notice it and try to replace it with something else. Don’t beat yourself up, though, be compassionate and patient with yourself. Treat yourself how you would treat a loved one, or how you would want someone else to treat you. If you constantly berate yourself for not being able to control your anxiety, you’re not being fair to yourself at all.

Turning Sideways in The Waves

To help explain the impact resistance is having, I like to use the analogy of standing in the sea. Imagine you are standing facing the waves head on, the water up to your armpits. As each wave hits you your body is swayed by the force of the water. If the waves are powerful enough it may even knock you down altogether. This is resistance – you are resisting the natural flow of the water.

Now, imagine you turn sideways – can you see how much less of an obstruction you now present to the water, and how it will flow much more easily around you. You are much less likely to be knocked down by it.

Here, we have resistance, in the first instance, followed by acceptance. You will still feel the water, but you’re reducing the impact it has by reducing your resistance and letting it pass.

There’s a famous quote from Viktor Frankl’s book, “Man’s Search for Meaning” –

“Everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.”

What this means is that we cannot control what happens, but we can control how we respond to what happens. Note that I use the word ‘respond’ rather than ‘react’ – to react implies something other than a considered and rational response.


Exercise is absolutely essential if you want to recover. The key to exercise during recovery is to keep it to a level that is not too intensive, as this can release more adrenaline. Avoid the HIIT sessions at the gym, for example, in favour of a walk or half an hour of swimming.

Do what feels comfortable for you, but you do need to elevate your heart rate, so anything that causes perspiration for around 20-30 minutes at least five days a week is fine. 

There are other steps you can take to adopt a healthy lifestyle, like cutting down on junk food and any triggers like caffeine, alcohol, sugar and nicotine. Check the Triggers section for more, but be careful not to eliminate something too quickly as you risk withdrawal symptoms. Cutting down is better than cold turkey, the aim is to reduce any further shocks to an already exhausted nervous system.

Keeping Busy

An idle mind is anxiety’s playground. We’ve all done it – I spent endless days on the sofa, feeling sorry for myself and ruminating about how bad my life had become and how I was never going to be normal again.

You need to be aware that if you repeat a thought enough times, it becomes hard-wired into your neural pathways. It becomes your reality, literally. So, get off the sofa, stop dwelling on everything that’s wrong, and find something to keep your mind occupied.

You’re looking for something that requires you to be fully immersed in what you’re doing, some good examples are photography, making music, learning a language. You can even combine one or more, for example sketching whilst listening to a language app.

Keeping your mind busy prevents it from ruminating, but also you are creating new neural pathways by learning something new. This is why the mental imaging process is so powerful, it creates millions of new neural pathways in place of the old anxiety pathways. And don’t forget to keep a note of what you’ve been up to in your journal.

Ideally you want to fill every waking hour with some form of immersive activity, but as with all things don’t obsess over it as this can itself cause anxiety. Don’t worry if you forget, just pick it up again once you remember, eventually you’ll get used to doing it and it will start working very quickly.


It’s very hard to ask someone with anxiety disorder to be patient, in fact it usually results in being shouted at so I tend to avoid doing it now. Impatience, though, is a form of resistance – it will work against you in your attempts to recover.

Be kind to yourself and accept that recovery is a process and will take time. Whatever you may have read or been promised by ads on Google and Facebook, there is no quick or easy fix for anxiety. If there was, I would have found it, believe me.

The recovery process is quite simple, but this is by no means the same as being easy. It takes hard work, commitment and time. You need to be prepared for this, and you need to treat yourself with compassion instead of impatience.

Anxiety Checklist – Run Through This When Anxiety Hits

The following techniques are more suitable for mild to moderate anxiety episodes. They can be used when you first notice anxiety starting to set in, and great for settling it back down. Work through these calmly and with acceptance – don’t resist the anxiety or it will get worse.


This should be slow, regular and not too deep. Breathe into the belly, not the chest. Exhale should be around twice as long as inhale. Focus on this for 2-5 minutes, whilst doing the rest.


Are your shoulders slumped, head down, are you sitting or standing awkwardly? Straighten up, shoulders back, even load down each side of the body to reduce stress and properly align your spine.


Are you tense? If you’re unsure, tighten and relax each muscle group. In particular, make sure your abs are relaxed as this allows abdominal breathing.


What’s going through your mind at the moment, what’s your inner dialogue up to? Try to change any negative thoughts to positive ones, if you can’t then imagine them in a cartoon voice as this takes away their menace.

Your Comfort Zone is An Illusion

As the quote says, “A comfort zone is a beautiful place but nothing grows there”

We all have our comfort zones, but did you ever stop to think where yours came from? And what is it, really?

The truth is we create our comfort zones, based on our experiences and our resulting levels of confidence, self-esteem, etc. So if we create them, then we get to decide how big they are and what fits inside them, right? Yes!

If you’ve been living with anxiety disorder for some time, chances are your comfort zone has become smaller and smaller, each time you add another thing to the list of things you can’t do because of anxiety. This is one of the ways agoraphobia comes about, your comfort zone shrinks so much that you literally cannot leave home. In some cases even home doesn’t feel safe, then you’re really stuck.

So don’t let your comfort zone define what you can and can’t do – challenge it, expand it, push the boundaries and little by little your world will get bigger and your list of options will get longer. In the same way it shrank, it can expand again.

See the section on exposure for a gentle approach to expanding your comfort zone.

5 Things You Need To Stop Doing Now

If you are doing any of these things then stopping (or at least reducing them) will help reduce anxiety levels. Don’t underestimate the impact each of these can have, try each one and see what happens – but give it time. If I had embraced all of these at the beginning of my recovery it would have been a much shorter and easier process.

Researching your symptoms

Every time you Google a symptom or sensation, not only are you confirming to your amygdala that there is potentially something wrong, you are also exposing yourself to numerous diagnoses that are almost certainly incorrect.

Telling people you have anxiety

Stop identifying as someone who has an anxiety disorder, it’s just a label. You are not your anxiety, you are so much more. Each time your subconscious hears you say it, it becomes more strongly embedded as part of your identity.

Sucking in your gut!

We’d all love to have flat abs, but at what cost? Holding in or tensing your abs causes shallow (chest) breathing and pushes the stomach up into the chest cavity, which can cause tightness, shortness of breath and palpitations.


Cut out ALL triggers (see the Sensory Auditing post for a short list) – you need to give yourself every chance at beating anxiety and exposure to potential triggers can sabotage your efforts.

Social Media

What you see of other people’s lives on your Facebook feed is selective and misleading. If you’re in a bad place the last thing you need is to believe that everyone else’s lives are perfect as this makes you feel even more inadequate and alone. Also, many of the FB groups for anxiety are full of triggers and negative content, not the kind of support and guidance you need to achieve recovery.

5 Things You Need To Start Doing Now

Here is a list of things you can start doing right now to help reduce your anxiety. Don’t underestimate the power of any of these techniques, try each one and see what works for you. If I had embraced all of these at the beginning of my recovery it would have been a much shorter and easier process.


Blaming others for your condition doesn’t help, neither does frustration or impatience (no matter how justified all of these may be); these emotions use energy, and they all prevent you from moving on – release all blame (including of yourself), regret, bitterness, envy, hatred, etc. and you will be able to channel that energy into building the life you want.


Exercise daily, at least 5 days per week, for at least 20-30 minutes. This should be something that elevates your heart rate to at least 50% above normal (unless you have an elevated resting heart rate), but not too excessive – intense exercise actually releases more adrenaline, which is not what you want.


Spend time with friends and family, if that’s not possible then message or call them. Connecting is not just enjoyable, it’s actually essential to our wellbeing as humans, we depend on it to survive. Connecting with nature is great too, as are pets. If you’re open to the idea of meditating then that’s a way of connecting to your inner self and finding space in an otherwise crowded mind; if you’re religious then any time spent pursuing this is also good as it connects you to a higher power.


I hated this idea, it took me over a year to finally force myself to do it but I still do it now. You don’t have to do it every day, although this can be useful as you can keep a record of your anxiety levels and any wins (things that went well, posing your comfort zone, exposure, etc.) – then when you feel like you’ve not made any progress you can look back and see what you’ve achieved. Journaling is also a proven way to process emotions.


Find things to be grateful for. Make a list of the things in your life that you get pleasure from, and start doing more of those things. If you find it hard to think of things, then find things you would like to bring into your life that will make you happy. Focusing on the positives like this not only attracts more of these things but also pushes out those intrusive negative thoughts.

Sensory Auditing

This is a term used in establishing suitable environments for the support of people with autism; I use it in the context of anxiety recovery by removing any obvious triggers and replacing them with more beneficial alternatives.

The key is to be aware of what you are being exposed to in respect of each one of your senses. This is something that takes practice, and should not be obsessed over as the chances are you are already hyper-vigilant so we don’t want to add to that.

Removing just one trigger that you’re exposed to regularly (e.g. the news or caffeine) can have a dramatic impact on your anxiety, so a carefully implemented strategy which considers a range of factors will be even more effective.

If you’re a smoker or drinker then reducing both of these will help, if you can cut them out altogether then even better but do this over time to avoid any withdrawal.

If you’re on medication this is best left unchanged until you are recovered, then you can reduce it over time with the support of your doctor. Try not to increase your dose in the meantime as it will take longer to taper off later.

Putting it into practice

By far the easiest way to implement this is to keep a journal that includes all of your activities each day; document the times that you did things and consumed things, and note any smells, sounds, colours, materials, etc. you were exposed to.

When you feel anxious make a note in your journal, with an intensity out of 10 (1 being the least intense) and over time you will start to see patterns emerge.

A couple of examples – I used to find I felt anxious in the evenings; I started reading instead of watching TV and found that it helped. I know of one person who reduced his anxiety by switching off a plug-in air freshener. Our bodies are not designed to tolerate all the toxins we’re exposed to.

Mental Imaging

My favourite method of the whole program and an absolute powerhouse of potential, not just for anxiety recovery, but for improving your life in general.

What is mental imaging?

Also known as mental imaging or just visualisation, mental imaging is a technique used by elite athletes and other top performers worldwide with huge success. It involves running through an event or scenario in your mind in advance of the real event, over and over. Since the mind doesn’t know the difference between real and imagined, it can be a highly effective method of training.

In one study, a group of bodybuilders were asked to imagine doing a number of bicep curls each day. Another group actually did them for real. The group that imagined doing them saw almost as much muscle gain as the group that actually did them.

It sounds easy, but the trick is to really feel the experience, with all your senses and emotions. So, in this example, they would feel the muscle contracting, feel the sweat as they worked harder and harder, hear the sounds of the gym, see their surroundings – making it a fully immersive experience like this adds to realism and makes it more effective.

Mental imaging for anxiety

I use an advanced form of this technique in my program and it’s extremely powerful. So how do we apply it to anxiety?

You’ve probably heard of exposure or immersion therapy, where people are exposed to things that scare them. With anxiety, this takes the form of facing your fears, e.g. if you are afraid of driving then you force yourself into a car for a short journey and increase over time to longer journeys.

But what if you physically cannot get into the car? mental imaging is a great way of bypassing all the pain and torment of exposure or immersion.

Start by writing out a scenario (on paper is best, the art of writing reinforces it mentally), including everything you see, hear, smell, taste, touch and feel. Involve all your senses, and make sure it includes a specific challenge that you need to tackle, like driving. Once you’re happy with it, make yourself comfortable, close your eyes and start running through the scenario in your mind’s eye. At first you’ll get distracted, it takes practice so just keep at it. Take a break if you need to, maybe rewrite it or add bits if you want to.

Repetition is the key to success

Once you’ve practised it a few times and memorised it, you need to do this last thing at night before going to sleep and first thing in the morning. These are the two times when the brain is most susceptible to rewiring. If you feel anxiety creeping in during the rehearsal that’s ok, just imagine yourself pressing on regardless and imagine the anxiety melting away. You need to spend 20-30 minutes doing this each session, so that’s 40-60 minutes in total each day. It actually goes pretty quickly once you get used to it.

How does mental imaging work?

This works by creating new neural pathways which, over time, become strong enough that they replace the anxious pathways that currently relate to this issue for you. If you do this properly and involve all of your senses in a realistic and immersive experience, you can see results in as little as just a few days, but it can take up to thirty days – this is the amount of time scientists have established it generally takes the brain to learn something new.

You can test yourself occasionally by thinking about the challenge and seeing how you feel about it, what the level of anxiety is compared to what it was. When you’re happy that it’s dropped enough, you can go out and do it for real.

Mind Your Language

One of the points I mentioned elsewhere is to stop talking to others about your anxiety, since this reinforces the condition. Labelling the anxiety as yours by using language like ‘my anxiety’ is particularly damaging as this causes you to identify with the anxiety as a part of who you are.

Similarly, you must be aware of your inner dialogue, the way you are thinking and the way you are talking to yourself (even out loud, yes we all do it when no one’s listening!)

The way we talk to ourselves and others about our energy partly defines our relationship with it. If we identify with it, it becomes much harder to then detach from it in order to recover.

A much more positive approach is to start referring to yourself as someone who used to experience anxiety. Adopt the mindset that you have already recovered, and use the language that’s appropriate.

30 Second Countdown

This is a useful method when you feel anxiety escalating, and a perfect opportunity to practice your acceptance.

This is best said out loud if you’re able to, otherwise say it quietly or in your mind – you are talking to your anxiety, or your amygdala if you prefer:

“Hi anxiety, I can feel you, I know you’re there. I’m not afraid of you, and to prove it ’m giving you 30 seconds to do the absolute worst you can. I want you to make this [name the main symptom(s) you are experiencing] as bad as you possibly can – really go for it! But the rule is that if you cannot give me a full-on panic attack in 30 seconds then you lose.”

At this point you may think I’m mad – why would you want to invite something you want to avoid? The answer is simple, it’s the very avoidance or resistance that gives anxiety its power. By inviting it to throw everything it has at you you’re taking away that power.

Remember, what we resist persists, and anxiety is no exception.

So, to continue, you now begin your countdown:

“30, 29, 28…”

Make sure you count slowly, in seconds, and steadily. You must also do this with a genuine acceptance and lack of fear. If you do this but quietly hope a panic doesn’t come then it may well do because you’re resisting and adding to the fear.

When you get down below 10, start slowing down, you can even say things like, “come on anxiety, not much time left, give me everything you have!”

You want to goad it, really tease it, but you absolutely must genuinely mean what you are saying. Acceptance is by no means easy, but it is without doubt your single most powerful tool in overcoming anxiety disorder. In fact, without acceptance, recovery is almost impossible.

Finally, when you get to zero, you will feel relieved. Chances are, particularly the first few times you do this, the symptoms will get worse initially. This is where most people give up. Don’t, just continue, and it will improve.

Over time, and with practice, this will become easier and more effective. Ultimately you’ll get to the stage where you treat it like a game, you’ll even look forward to your next anxiety opportunity to try it out. That’s another reason why this is so powerful – instead of fearing your next ‘attack’ you are now almost looking forward to it because you have tools to use and you want to practice.

This is how resistance becomes acceptance without too much over-thinking.


I’m a fan of exposure therapy, but in a much milder and more gentle format than is practised by many therapists. I’ve spoken to people who were left even more traumatised after exposure therapy, so it’s worth taking this very slowly.

Small Steps

Remember, this is your journey, so take it at a pace that you are comfortable with. The rule is to push slightly beyond what is comfortable – any more than that may cause too much stress and therefore be counterproductive.

Let’s take the example of leaving the house. Rather than go straight for a trip to the local shop, break it down into much smaller steps, e.g.:

  1. Looking out of the window, watching people passing
  2. Stand just inside the open font door (if this is too much try the back or side door to the garden, or even the door to the garage)
  3. Step outside, preferably in the garden initially
  4. Step outside and pull the door closed behind you
  5. Go outside and walk to the end of the path or driveway
  6. Walk away from the property, see how far you can go

As a rule, with each step you should go to the point where it becomes comfortable, then stay as long as possible with that discomfort. Accept it, know that it cannot harm you and that you are taking control, one step at a time.

Don’t be hard on yourself if you find this tough, it’s by no means easy to consciously overcome something that was unconsciously programmed so any progress at all is a major achievement.

Don’t Rely on Others

While it can be very comforting to have someone with you when you go to the shops, if you’re inviting them along because you can’t go on your own then unfortunately all you’re doing is reinforcing this belief. You need to break this habit and make sure you’re able to do these things alone – use the exposure steps described above to achieve this.

Anxiety vs Excitement

Write down the main symptoms you experience when you are mildly anxious. Not the worst ones that you feel in the middle of a panic attack, but the ones you first feel when anxiety is setting in.

Now remember a time when you were really excited about something. Write down how that felt.

Chances are the two lists will be quite similar, and they should be. The initial symptoms of anxiety are very similar to those experienced during excitement. Furthermore, the brain does not know the difference between the two.

You can use this to your advantage by challenging your internal voice. Next time you start to feel the onset of anxiety, tell yourself that you’re excited about something. For example, if you’re feeling anxious about going out in the car, tell yourself that you’re excited about the drive, and how much you love driving. If that example doesn’t work for you, pick one that does. For me, because my kids saw me collapse when I had my breakdown, I had panic attacks every time they were due to come and stay with me again. This went on for years, until eventually I challenged it by saying to myself, “I can’t wait to see the kids this weekend, I’m really excited about seeing them.”

I would then use the mental imaging technique to create various scenarios involving activities with the kids, just like we used to enjoy. Over quite a short time, the anxiety subsided and I was able to enjoy time with them again, without anxiety getting in the way.

Mel Robbins (author of “The 5 Second Rule”) says she used this trick before going on stage – when the anxiety set in she would start telling herself how excited she was about going out there and giving the best speech or performance she’d ever given.

Putting it all Together

Now you’ve read through all the tools and techniques, and hopefully tried them all, you should have a feel for the ones you think will work for you, or at least the ones you feel comfortable with. The next step is to combine these, along with the core principles, into a daily routine.

Your Daily Routine

There are three components that need to be incorporated into your daily routine:

  1. The Core Principles
  2. Your chosen additional methods
  3. Mindfulness

I haven’t mentioned mindfulness up to now as this could easily be a course in itself, just as breathing could be, plus there are many good videos on YouTube that will suffice for now.

I’m not going to tell you exactly how your daily routine should look, as it will need to fit in around other commitments like work, family life, etc. One thing I will say is that you should try to stick to this routine every single day, if possible, during your recovery. That said, don’t worry if you miss a day, or if you occasionally don’t manage everything on the list – it’s intended to help, not add anxiety.

I find it’s easiest to focus on the two easiest times of day first – when you wake up and when you go to bed. These are the times when you’re least likely to be distracted and most likely to remember. On top of this you can add one, two or three other times throughout the day, e.g. before lunch, then mid-morning and before dinner in the evening (for example.)

Some of the practices are ones that you will need to have in mind at all times, like monitoring your inner dialogue, but most can be scheduled.

Example Daily Routine

Here’s the routine I adopted, for a period of around two months:

Wake Up – Gratitude journal entry (something you’re grateful for)

Whilst getting showered and dressed – Affirmations

Before Breakfast – Yoga or Pilates / Breathing exercises

After Breakfast – Meditation

After Lunch – Exercise (walking or swimming)

Before Bed – Mental Imaging

If I woke during the night I would use EFT tapping to help me get back to sleep.

That’s just an example, and I did forget sometimes, particularly at the beginning. EFT tapping is incredibly useful and could also take up an entire program, but again you can look it up online. Of all the therapies it’s the one with the highest efficacy rating (by a long way) and the one I’ve found to be most effective.

Your routine is not set in stone, see how you get on with it and make changes accordingly. You can also set a different one for weekends. The whole purpose is really just to make sure that you are getting the benefits of everything you’ve learned here, on a daily basis, during your recovery.

Recognising Achievements

It’s very easy to forget how far you’ve come, which is one reason why journaling is so useful. When you’re having an off day and you feel like you’re going backwards, just look at your journal and see where you were a week or a month ago. If you keep a note of your daily anxiety levels this can be a really quick indicator of how you’re actually doing.

In my experience, keeping a journal makes recovery easier and also more likely. That’s why I’ve made it one of the Core Principles.

Dealing with Setbacks

Even after you are fully recovered, you will most likely experience anxiety at some point in the future. Had you never experienced anxiety disorder this would not be an issue, it would come and go just like any other emotion. It’s very easy to think that all the work you did was for nothing and that your anxiety is back. It’s not. At least, it won’t be so long as you don’t react to it. Just follow the same rules that you’ve been following: acknowledge, accept, let it pass. No response needed, no cause for alarm.

Initially, setbacks can certainly be challenging, and it would be unfair of me to pretend they won’t happen. So, best to be prepared and know that they’re quite common. Over time, they will happen less often and anxiety will take its rightful place alongside the other emotions, never to be a problem again.


I followed the program but it hasn’t worked, why not?

The most common cause of this is that you have either not implemented all of the core principles, or you have not done it for long enough.

The next most common cause is that there is something getting in the way of your recovery. This is actually quite common. As mentioned elsewhere, the ego resists change, so there could be some intense resistance getting in the way.

Alternatively, there may be secondary gains, reasons why your anxiety is serving you in a way that negates your desire to be free from it. For example, if you’re unable to work because of your anxiety, but you actually hated your job or your boss, then anxiety could become a useful excuse for avoiding work. Unlikely though it may seem, this actually happens a lot, hence the section at the beginning of the program about being committed to recovery.

How long does recovery take?

There is a correlation between the length of time of your illness (anxiety can be thought of as a nervous illness, rather than a mental health condition), the severity of your anxiety and the time it takes to recover.

It also depends on how committed you are to the work involved, and how easy you find it. The hardest part for most is acceptance, once you have this nailed the rest should be comparatively easy.

How do I know when I have recovered?

Oh, you’ll know! When you get to the point where you can easily do all the things that anxiety has been preventing you from doing, that’s when you can consider yourself recovered. Recovery is not defined by the absence of symptoms, but rather by your indifference to them and the lack of impact on your day-to-day activities and quality of life.

Why do I still experience symptoms after recovery?

An exhausted nervous system can take time to recover, and this process can only begin once your fear of anxiety is gone and you’ve stopped feeding the fear cycle. Once you reach this stage it can be anything from a few weeks to several months or longer before you are back to full health.

Ok, I’ve Done That – Now What?

Good for you, you made it through the whole system! Has it worked? Are you feeling better? If not, don’t worry – it takes time. Some people are very fortunate and see very quick results, but for most it will take a few weeks or months. The brain needs time to adopt new patterns of thought and behaviour.

Hopefully you’ve been keeping a journal, in which case you can look back and see the progress you’ve made.

If you’re wondering what comes next, well you’re in for a bit of a treat.

Recovery is only the start. You see, your anxiety was using a huge amount of energy and resources, hence the fatigue and the exhausted nervous system. Now balance has been restored, you have all that energy back and you can channel into building the life you really want.

The aim of recovery, for me at least, was always to get my life back to the way it was before. I soon realised, though, that the way it was before wasn’t great either, since I’d had anxiety from the age of 5 or so. So what I wanted was a life that was better than before, and that’s what you can create now.

I don’t just help people with anxiety, my other passion is helping people to identify their true calling, their vocation. So, ask yourself some questions:

  • Am I happy?
  • Am I doing the job I want to do?
  • Am I mixing with the kind of people I want to?
  • Do I live where I want to live?
  • Is my life what I want it to be?
  • Am I the person I want to be?

If the answer to any of these questions is ‘no’ then you have the opportunity now to change that.

The Root Cause of Anxiety

I’ve not touched upon this topic previously for two reasons; 1) the root cause of your anxiety is largely irrelevant in respect of your recovery, since the recovery process is the same regardless of the cause; 2) dealing with the root cause whilst in the midst of an anxiety disorder is not usually very successful. I always find that recovery from the disorder is the best place to start, then if you feel you still need to (i.e. if anxiety is still present) then you can work on the root cause.

There are some exceptions to this, notably severe trauma and PTSD – both of these th  be addressed with a therapist in the first instance, and may even negate the need to undertake recovery at all.

Get in Touch

I’ll be happy to help you on the next stage of your journey, you can reach me at

Well done on your recovery, and if you’re not recovered yet then well done on getting this far. It’s not easy, it takes damned hard work, so good on you.

Take care,
Paul Purseglove

Was this article helpful?

Related Articles


Your email address will not be published. Required fields are marked *

New Report