Controlling Panic/Anxiety

Symptoms of panic and anxiety can be confused with life threatening physical disorders! Please consult your physician to determine the source of your symptoms.

This is an update of specific things you can do to control the symptoms of panic and anxiety attacks. These devastating occurrences can negatively affect your day to day quality of life. But this is not news for anyone suffering from this terrible disorder. Millions of people live in fear of these "attacks." Major transitions, trauma, and stress can lead to feelings of little or no control over one's life! This can affect people in major ways.

A scary symptom which can develop is called Panic (or Panic Attack.) A panic episode can come on suddenly or can awaken you from your sleep with a nasty feeling of apprehension. Some people believe that they are having a heart attack because often there is chest pain, a shortness of breath, neck or arm pain, major stomach upset, an adrenaline rush, lightheadedness, dizziness, and other unpleasant feelings of fear and apprehension. These feelings can be triggered by specific events such as: driving (getting stuck in traffic), shopping, waiting in lines at stores, banks, post offices, etc, feeling trapped in church/movies/classes, traveling distances from home (especially flying, etc.), making a presentation in front of a group of people (drawing attention toward yourself), doing new or unfamiliar activities, meeting new people, basically, doing anything new or seemingly stressful where you may fear "LOSING CONTROL."

Loss of control is the main feature that makes this so frightening for the people who suffer from panic and anxiety. We may not know a panic sufferer by looking at him or her because they can maintain such good control that unless we were to look very carefully we might not notice the nervousness below the surface.

Heart problems, chest pain, and respiratory difficulties(hyperventilation and dizziness are common symptoms of panic/anxiety attacks) should be carefully examined by your physician! If no heart related problem exists, but you are still in great fear of these occurrences of panic then the following behavioral program, with practice, will greatly aid you in preventing or at least minimizing the episodes of panic. Also, remember that exciting/positive actions or events can raise your heartrate. This excitement is not bad or life threatening, but you fear of the physical symptoms of excitement can really hamper your enjoyment of life!

The keys to controlling panic and anxiety are:

  • 1. Breathe slowly/diaphragmatically
  • 2. Remain in the present... in your body, in a positive way
  • 3. Positive self-talk... not negative ruminations
  • 4. Avoid caffeine and stimulants
  • 5. Regular aerobic exercise
  • 6. Regular deep relaxation with Biofeedback Temperature monitoring... Learn to warm your hands and feet
  • 7. Use relaxation tapes/CD's regularly!
  • 8. Get support in confronting and then desensitizing yourself to fears/phobias
  • 9. Taper your anti-anxiety medication after you have mastered the relaxation-biofeedback

    1. Learn to breathe diaphragmatically

    A) Place a hand over your upper abdomen 1. Push it OUT as you inhale 2. Let in move IN as you exhale

    B) Let your chest, shoulder, neck, and back relax as you breathe
    Only on a very deep breath should these parts move in the breath. This may be the most important Panic Control Technique you can learn!

    2. Use any of the Stress Management tapes/CD's, especially, #205 Stress Management for Controlling Panic and Anxiety from the Stress Education Center