Don't Panic!

"I have been having anxiety and panic attacks for years now. My symptoms became worse after I gave birth (compounded by postpartum depression). I was reading your previous post about thinking positive and I try really hard everyday to do so, but I still continue to have horrible panic attacks! My doctor said she could put me on Xanax but I don’t want to be a zombie. Do you have any other advice?"

Positive thinking is very important when it comes to defeating irrational/self-defeating thoughts and self-talk (e.g. “I can’t handle this” or “I’m a horrible mom”). These thought patterns often contribute to symptoms of depression and anxiety, but monitoring and combating your thoughts using positive thinking is only one piece of the puzzle. Here are some other things to try that, if used consistently, should help you get a handle on your anxiety and panic attacks:

Exercise. “One of the most powerful and effective methods for reducing generalized anxiety and overcoming a predisposition to panic attacks is a program of regular, vigorous exercise” writes Dr. Edmund J. Bourne in his “Anxiety and Phobia Workbook” (New Harbinger: 2005). Exercise is also a great way to “blow off steam,” reducing your overall level of stress and anxiety. The type of exercise you engage in is really up to you—anything that gets your heart rate up on an almost daily basis will help (but talk to your doctor first if you have health concerns). Choose something you enjoy doing so exercising does not feel like a chore.

Diet. Soda, tea, sugar, and nicotine are all stimulants and will cause you to feel more jittery and on-edge, putting you that much closer to “panic mode.” Consume any stimulant sparingly.

Breathe. This is probably the most commonly given advice for stress, anxiety, and panic attacks—commonly offered because deep breathing really does help.  The increased amount of oxygen you inhale by taking slow, deep breaths using your abdomen signals the brain that “everything’s okay” and helps the body to calm. 

• Inhale slowly through your nostrils until your lungs are full (you should see your chest rise and feel your abs tighten). 
• Hold your breath while you repeat a calming phrase to yourself such as “Relax” or “I’m okay.” 
• Slowly push the air out through your mouth, counting backwards from 10. Repeat this process a few times (as many as it takes to calm yourself). 
• Use this technique as part of your morning routine,  before you go to bed, or as needed to curb your anxiety before a full-blown panic attack develops.

Accept. Emotions have meaning; some are helpful, others are not. They come and they go, washing over us like waves on a beach. We cannot control our feelings, and this is a major “sticking point” for many people with anxiety issues who tend to want to control as much as possible (and who may become even more anxious when faced with a loss of control). 

What you can control is how you handle your emotions. For example, if you are sad for any reason—perhaps even no reason in particular—you can choose to ignore the sadness by pretending it doesn’t exist. Many people who attempt to do this end up channeling their actual emotion (sadness) into something else (usually anger). This, clearly, is not helpful. The alternative is to acknowledge and accept the emotion for what it is by sharing your feelings with someone you trust, journaling, or even just admitting to yourself “I am sad today.” You might add, “I don’t know why, but it will pass” or “I am sad today because ______, and this is what I can do about it.” Perhaps there is nothing you can do about the source of your emotion, but acknowledging its existence in your life at that very moment is much more helpful than stuffing your feelings away, letting them pile up and pile up until they eventually burst out of you in a full-on episode of panic. 

Sorting through emotions can be difficult work that is best accomplished in the safety and comfort of a counselor’s office, especially if there are unpleasant incidents from the past or unresolved issues that commonly contribute to your feelings and overall functioning in the present. With determination and perseverance, your hard work will pay off; you can overcome panic.

Disclaimer: Although the advice contained in this Web site frequently makes mention of diagnostic criteria and treatment options, it is not intended to replace the opinion of a qualified mental health professional who could directly and more specifically address the issues and concerns at hand; nor is the advice contained herein offered as substitution for psychotherapy or other professional mental health services. Individuals with mental health concerns are advised to seek treatment in person through a licensed professional. The author of the content on this Web site, Bryan J. Hall, LMHC, makes no guarantees regarding the advice offered and reminds readers to use personal discretion when deciding what, if any, advice or suggestions to accept and implement.